Week 9

9 More weeks until RKC! I started the week off at 190 lbs. This week I am on Vacation with the family at Cape San Blas, Florida. It is called the Forgotten Coast and I know why now. It really is 10 years at least behind the rest of the country! I am still training! Saturday I did 7 rounds of snatches 10/10 with 1 minute rest and 5 rounds of 20 swings with 20 seconds rest. Sunday Rest Day! I enjoyed time at the pool and the beach with the boys on Father's Day! I gave my self blood blisters on my hands on Saturday. I bought tape to be able to keep training. I learned how to tape them from Mark Snow, who is also going to RKC with his wife Nikki.

Today, more snatches! 6 rounds of 10/10 with 45 seconds rest. I finished ripping the skin on my right hand of the blood blisters from Saturday. I did not tape my hands because they did not hurt. I kept snatching even thought it ripped. I then did 50 push ups! Now enjoying breakfast with the family and off to the beach and pool! I will post pictures later here and on Facebook!

10 More Weeks!

10 More weeks until RKC!  Just when I think I am making progress I attempt the snatch test!  Last week I got in 4 days of work outs.  This week I am going for 5!  I was good until Thursday and then life got busy and I did not work out again until today.  That can not happen again!  If I am going to make it in Aug I am going to have to push myself harder!  Tonight we did goblet squats, presses and squats, and wind mills.  Then we did swings and runs for 4 rounds.  It was not hard so afterwards Dave asked if I wanted to do the snatch test, so I said yes!  Now that was hard.  I gassed out after 3 minutes and my pace slowed down and the last 10 seconds I did not have anything left.  I still got 80 in 5 min.  I want to break 90 by week 8!  I go on vacation on Friday but will be taking my KB with me!  I look forward to working out on the beach!  Maybe I will get some pictures to post!

I do have to say that my back feels stronger!  I used to hurt after standing all day at work.  I was also concerned every time I bent over to pick anything up.  My abs and back feel stronger and my from is better picking things up.  As I was driving home tonight from class, I was thinking how I used to train and use KB some of the time.  I don't think to get the best benefit from KB one can only use them some of the time.  It really needs to be on a regular basis!  I look forward to my work outs now!  

Weds Work Out!

Weds night WO was great!  We started of with 3 stations. 1. Push ups and planks 2. split squats 3. 1 arm rows for time x 2 rounds.  Then we had a race for 5 rounds of 1. swings with 20 kg x15, 24 kg x10 and 2-16 kg farmer walks.  Mark and I had to walk with them in the raised and lock out position for the last 2 rounds!  It was a hot evening too!  I can notice a difference in my endurance already.  It amazes me how quickly I feel better.  I don't feel as week in the lower back and abs.

I did not make it to BC yesterday.  I worked until 630 p.m.  I did not make it this morning either.  I have work to get done this morning.  I will train this evening hopefully!  I have another busy day.  

I am doing well on the eating.  I am eating smaller meals through out the day.  Limiting starchy carbs such as breads.  Eating whole foods such as fruits, veggies, nuts, and meat.  Drinking lots of water.  I shoot for a gallon and a half every day.  I take Essentials for Life vitamins with each meal.  Infinity2’s Essentials for Life is a complete and powerful combination of SIX different natural products combined into one amazing system; whole food vitamins, chelated minerals, antioxidants, digestive enzymes, fat-burning enzymes, and probiotics.

I also take InfiAid is a proprietary blend of enzymes, powerful herbs, and antioxidants specifically formulated to support muscle and joint health. It helps the body recover after injury or inflammatory conditions. InfiAid provides highly concentrated proteolytic enzymes, including bromelain, to augment the body’s natural anti-inflammatory systems.  

I also take Essential Fatty Acid- A 100% vegetarian blend of Omega-3, Omega-6, Omega-9, and DHA to optimize heart, brain, and joint function.

For more information visit www.heartlandselect.net

Thought for the Day!

I have been reading the book and listening to a study on Ecclesiastes by Tommy Nelson from Denton Bible Church. It is a very good study! I have been thinking about a conversation I had recently about raising our kids and preparing to launch them into the world. The profound statement by my friend is one I have heard before but one I wish I was given as I was growing up. He said tell them to do what they love to do!  I asked him if he was doing what he loved to do?  As with many our age and generation the answer was NO.  What about you?  Are you doing what you love to do?   Where you encouraged to do what you loved to do growing up?

My wife asked me why I put 1 Timothy 4:8 on my blog.  She thinks it is opposite of what I am trying to do.  Maybe, but I don’t think so.  I am not trying to maintain some fountain of youth.  It is a reminder to pursue that which will last.  I want to live well and enjoy all the time I have on this earth in the best health possible. (See Eccl 5:18 and Psalm 90:10,12)  I want to be able to be as strong and athletic as I can so I can play with my kids for as long as I can!  But my ultimate goal is to pursue God Himself and enjoy Him forever!

This brings me back to my my original TOD.  Know how short our time is here on Earth, am I doing what I love to do-Not yet, but working on it!  What about you?  

Today's Work Out

No  BC class to today.  Today I practiced on my own, in my back yard!  Another great reason to WO with KB!  There are the only thing needed to get in everything in a short amount of time without having to go anywhere or take them with you!  Here is todays workout: 30 min total.  5 min of Get Ups with 16 kg, 5 min half GU with 24 kg, Swings for 8 rounds 30 sec swing/30 sec rest alternating 16 kg and 24 kg, practice 10 cleans and 5 snatches each hand.  My hands where OK.  They still hurt.  I used a large band aid on both and bought cotton work gloves from WalMart and cut the fingers out of them. They worked really well!

I have been listening to Tommy Nelson from Denton Bible Church on the book of Ecclesiastes this week driving back and forth to work.  It is a very good series and I encourage everyone to order it from Denton Bible Church.  It is a series I have listened to before and is always good to listen to it again.  As I look at this year's goals half way through and evaluate my progress.  I have to be reminded that everything is an ordained gift, good and bad, from the Lord and to enjoy it as such! Solomon has so much wisdom for us, even today!

Week 2 Begins!

Week 2 begins!  I rested for the most part of the weekend.  No KB but did do some pull ups on Saturday with the kids!  Today's BC was good!  I did another snatch test before class and tore my hands at about 60. I was feeling pretty good until then.  I finished it out though but did not get to 100!  I taped up my hands and continued with class!  We did Get ups, goblet squats, swings, and more swings!  I am amazed at how quickly I am an getting conditioned.  Even after a week I can notice an increased level of endurance with the work outs!  I plan to go in the morning and get in 5-6 sessions in this week if possible!  I hope my hands heal up quickly!

Here is a short video link on Why use KettleBells! http://www.youtube.com/watch?v=iyN-zhmJPik

I Lost 4 lbs last week!!  I started off at 195 and Sunday weight was 191.7 lbs.  I tested my BF% and it is between 12-14%.  I use 2 different methods to make sure I am not missing it. 

I just got done with my KB workout for the day!  I did 80 snatches with 24 kg in 5 minutes.  I think next week I will save those for the morning instead of in the afternoon.  Then it was swings!  5 rounds of 30 sec swing with 30 sec rest alternating from 16 kg and 24 kg KB.

For any one interested in learning more I highly recommend Enter the Kettlebell.Enter the Kettlebell! Book and DVD Set
Pavel's Kettlebell Training System- The Shortcut To Extreme Strength and Elite Conditioning.

I have the book and the DVD and would get both if you want to learn more!   

The Road to RKC Aug 27-30 2009!

This is my Journey to the RKC in San Diego Aug 27-30 2009.  I turned 40 this April and feel like it in some ways but not in many ways!  I have always loved sports and exercise!  I played Rugby for 10 years after college and stopped when we moved to TN and started having kids because of the time commitment.  I continued to workout but like many was inconstant!  I got bored with the usual gym workouts and started to look into other ways after watching the UFC!  This is how I found out about Kettlebells!  A friend introduced me to Dave Whitley with www.irontamer.com here in Nashville.  Dave taught me how to begin using KB last year.  I used them off and on.  I kept having issues with back spasms that kept me off track, along with allowing life to get in the way.  

I love a challenge so I looked into the RKC certification at www.dragondoor.com.  At first when I saw the cost and that the main purpose was for those who wanted to teach and start a business I declined.  But I was still interested in pursuing the challenge maybe without the actual test.  A couple of weeks ago I decided to attempt the snatch test which is 100 snatches with a 24 kg KB in 5 minutes.  Without much training I was able to do 85! After that I though I can can do 100 in 3 1/2 months!  So i decided to go for it!  I tweaked by back the following week because of bad form!  Dave helped correct that quickly!

This is my first full week of training!  I have already lost 3 lbs.  I will post BF% and pictures as I go for the fun of it!   I am going to bog my journey to RKC.  I hope you join me a follow often!  I will not only talk about my training and progress but will give out valuable information that can help everyone, such as hydration!  Most of us are dehydrated and don't even know it!  For more info visit www.HealthyWater4You.net  Nutrition is another big topic that I will be talking about include enzymes and whole foods!  There is so much out there how do you know fact from fiction from fad!   One thing about KB is that they are for everyone, young and old!  They are a great way to get in shape and stay in shape!  I hope you enjoy my journey and will join me along the way!

If you like challenges, visit Dave's website www.nashvillekettlebell.blogspot.com for the summer challenge is having.  It starts Monday 6/8/09 and tell him I sent you!