Looking forward to Sunday's Cert

i remember 10 years ago when i was way into bodybuilding magazines reading about this mysterious new russian gym tool that was yielding amazing results. it was the kettlebell. from that day on, i've been fascinated by them. I love everything about them. The raw primitive design, their versatility, their effectiveness, and most of all how graceful they can look when used correctly. when Rhonda introduced us to Recreate i think that was the first thing i got excited about. Then i fell in love with all the people and have been hooked ever since. On Sunday we'll be meeting a kettlebell celebrity. I met Sam Beam of Iron & Wine a few years ago and just today Hannah was asking me if he was the only famous person i've ever met. I think Steve gets to count as the 2nd famous person i'll get to meet. Today's workout was a good one. It was deadlifts and i think i went up too fast. I was sharing a bar with Hercules John and thought id stay on the pain train as long as i could. :). Next time i need to remember that he's way fitter than me and i need to go up a little slower. We worked on muscleups today. i swear it feels like its years away for me. i can pullup to my chest, i can dip to my armpits but i can't even come close to a muscleup. im not bummed or obsessed about it. would be cool to check it off a list of accomplishments but its certainly not haunting me. I figure it will come when it comes. 20 deadhang pullups is still my goal before the end of 2008.

warmup(i only got 2 rounds)
10 pushups
15 goblet squats 16k
20 2hkb swings

wod
2 warm up sets of 5 deadlifts both at 225
5 sets of deadlifts with 5 deadhang pullups between
225/275/315/345x3/345x3

Skill:
muscle up attempts

i feel like i've been on candid camera

So other than the best news ever tuesday night, this week has been a rough one for me. Fallen trees, power outages, phone issues, etc. Work has been one thing breaking after another and much of it has been completely out of my hands and unrelated. I keep expecting someone to jump out from behind a wall and say "smile you're on candid camera. This has all been a practical joke" Hoping today is a smooth one. Today was a GREAT WORKOUT. Thursday sessions often seem to be some of my favorites. We spent a lot of time on the rower today but it was broken up which made it tolerable. Today's workout was a good variety that i felt worked the whole body pretty evenly.

warmup 3x
pvc pass throughs x10
pvc overhead squat x10
5 spidermen

warm up 3 sections

SectionA (i think i did 5 sets)
sandbag half moons x 10
10 k2e(surprisingly this was the hardest part of the workout. had to break them up)

SectionB(I think i got 3 rounds of this(did it after section c though)
mr. spectacular with 45lb kbs x 7
10 ring swings(10 seemed like too few reps and i'm never one to say that)

Section C(as many rounds in 10 min)
Row 250m
db push press 35lbs x 10
got 6 rounds and about a 100m of rowing into the 7th.

happy halloween

Great workout. not much too type today. got lots of work to do today and need to not work too late so i can take kids trick or treating in the rain early.
happy halloween


Warmup:
walk stuff

Skill
2 warm up thruster sets
5x3 Thrusters with 10 k2e between each set of 3
95/115/135/155/couldn't budge 185.


WOD
30/20/10
35#kb snatch L
35#kb snatch R
20# ball slam
pushups

Diet:
meal replacement shake


Time: 12:32

can barely type after that workout

the grind was back and this time we had to do 5 sets of 12 dead lifts. the dead lifts weren't so bad but they are taxing enough that everything following them seems twice as hard. it was a great workout. the clock on the wall took 25 seconds for the second hand to move from the 8 to the 10 on the clock. That was painful to watch while doing "1 minute" of heavy 2hkb swings. :). The morning classes have fluctuated from being overflowing to very small. only 4 at class this morning. Maybe they are all at bikini coffee. or it could just be that winter makes getting out of bed pretty hard.

Warmup.
med ball complex (went light)

Skill/Wod
Station 1(did 5 rounds)
12 deadlifts (135/185/205/225/255)
15 ring pushups
rest one min

Station 2(did 5 rounds)
xchop halo(12k)
2 trip shuttlerun(short garage door and back)

Station 3(4 rounds completed)
weighted situps with plates (35/35/35/45)
1 minute 2hkb swings 45/45/45/45 (that weight was just right. any heavier would have been too brutal)

Diet:
8am meal replacement shake

bikini wednesday

todays workout KICKED my butt! wow. i couldn't push through it. had to lower the weight after the 2nd set. we rowed 3 500m rows before the WOD. I was aiming for a really low stroke count which ended up making my row pretty anaerobic. By the time the wod came, i couldnt move much weight. Once again, 6:30 managed to find some interesting conversation topics. Never a dull moment at the 6:30 class. For 12 people that just woke up, there are some pretty interesting conversations. Bad TV shows, politics, hot wings, silly bets, ufc, shoe company rivalries, SILFS, and today BIKINI COFFEE. Surprisingly the guys in class had a lot of questions about this place. This topic may have generated even more interest than Kid Dine-O-might and sandwiches we'd like to have relations with. Well guys, i know you already had it googled before 8am today but in case you didnt,here's an article link about it. Thanks Nadine for another eventful 6:3oam conversation starter.

http://www.kgw.com/news-local/stories/kgw_062308_news_bikini_baristas_portland.3156873d.html

For the record, i've never been

Warmup 3x
5 inch worm
10 pushups
15 squats
20 situps
run lap one time

skill:
3x row 500m rest 3 min
1:54/27 stroke cnt
1:54/27 stroke cnt
1:51/20 stroke cnt

wod:(35lbs round 1 &2. 25lb 3-5)
double kb 5x
hi pull -6
clean + press -6
squat -6
thruster -6
time:13:06

Diet:
8am Meal Replacement Shake
11am meal replacement shake

Partner Day

so today we did a partner workout. haven't done one of those in months. thought only saturday folks got to do those anymore. i always see blog pics of saturday workouts and it looks like a party. Everyone is laughing and smiling. and its often a partner workout. Well today, we got to have fun too and do a partner workout in the 6:30 class. it was fun. I always worry that i'm letting my partner down with my tendency to get last place. Scott was a great sport putting up with me. Scott is very fit so i was trying hard not to slow him down. It was good having him as a partner because he kept me moving. today was a very small class. We all got our own rowers.




KB complex
2x
8 halo
around world
kb swing
hi pull clean + press
reverse lunge cross chop


4x KB snatch followed by 7 dips
25#/35#/45#/24k(didn't get my fifth set. i snooze, i lose)

Partner
row 1000M (one time(broke into 250s)
10 thru 1
Box Jump(tall box)
2 hkb swing (32k)
ring rows(had to do table top style. legs bent)

Diet:
8am Meal Replacement Shake
12pm Meal Replacement Shake
7pm Meal Replacement Shake
8pm 4 corn tortilla bean burritos
11pm Meal Replacement Shake

monday

today, i woke up ready to go to the gym and remembered i had forgotten to register for class. I registered at a stopsign 5 blocks form class at 6:28 and go the last slot available. Talk about cutting it close. :) today was front squats. i think i want a session dedicated to dropping weights. I've never dropped a weight and i think the fear of it is keeping me from going heavy on the oly lifts. If i could get over the fear of dropping a bar, i think i could to a little harder. Anyway it was good workout.

warmup:
15 pass throughs
15 overhead squats
15 2hkb swings 12k
(i finished only 2 rounds of 3)

skill
2 warmup sets of squats at 45lbs
5 sets of 3 front squats followed by 5 spidermen
135/155/165/185/205

WOD
run around block once
21/15/9
db clean jerk press half lunge

(i don't remember what my time was. it was probably 20 minutes or so)

diet:
8am meal replacement shake
1pm meal replacement shake
5pm piece of pizza
7pm 2oz piece of cheese
8pm 2 green chile tamales