Woo-Hoo For Midnight Workouts!

I don't exactly know what this says about my social life, but I decided to start my workout around 11:15 tonight. I had the pleasure of training a great guy and kick-ass fighter today. It was a really good time in the sunshine! He already has a lot of strength for lifting in the gym, but I was glad to see that I could help him develop the kind of strength that kettlebells offer so he can have the explosiveness and power that he'd like to show in his next fight.

Anyway. I was pretty tired after training in the sun all afternoon, but for some reason I got super motivated late this evening, and rocked out and awesome workout despite my hellacious blisters.

warm-up: w/ 12k
40 2-hand swings
(30 sec rest)
20 transfer swings
(30 sec rest)
3 sets

workout:
10 thrusters w/ 12ks
(1 min rest)
20 alt L/R seated presses
(30 sec rest)
40 2-hand swings w/ 16k
8 sets

20 min abs

I had messed around today with a lot of pistols and figure-8's before my workout which was a lot of fun. I will definitely be incorporating them into my workouts soon. Well, it's late now and I am sleeeeepy after the nice hot shower I just indulged in. Looking forward to another day of training George tomorrow. He's a quick learner and has picked up on everything so quickly. I can tell he's going to hate me by tomorrow night however (I got lots of "fun" planned for tomorrow's training- he takes Sun off).

Holy Hot Day Batman!!

So, it was freakin' scorching out yesterday, but it was bright and sunny and so we took the training outside for the day. When I got done with my client- I was so motivated that I decided to try and get a little workout in for myself after he left.

warm-up: w/ 16k
20 2-hand swings
(30 sec. rest)
5 sets

workout: w/12k's
5 double clean/press/squats (I love these)
(45 sec rest)
20 double swings
(45 sec rest)
5 sets

20 min abs

It was just a little workout, but the double swings had my heart rate up there and it felt awesome. Plus, I love cl/pr/sq's! They hurt so good. I felt like I should have done more sets, but I was on a limited time schedule, so I did what I could as quickly as possible.

Everything is going so great right now. I am finally getting everything up and running with the business in hopes of July 1 being our "official" opening date! School is wonderful. The only good thing about your last little stint of college (well undergrad) is that you get to take all your major-specific "4" level classes, which in my case, are all psych classes that I love. My best-friend and god-son are wonderful, and everything is lovely right now (even the weather!).

REVEILLE!!

So, 5:30 this morning- I got up and did my 10:00 snatch "test" for myself. Boo...that's all I have to say. Though I really shouldn't be disappointed in my numbers, I am. I did 50 on each arm to start off with and then switched roughly every 20-25 after that. Time was the factor in this which I did not give enough credit to. I could have kept going- but I stopped at the 10:00 mark to see where I was (my room-mate was counting) only to see that I was far from my goal. Though I am right handed and think that my right side is stronger (therefore quicker), it wasn't. On my left side- they just seemed to fly by, but were notably slower on my right and I lost a lot of time there (and on my10 sec. break). So, this is what I did and how I chose to haze myself afterwards:

A.M.
10:00 snatches w/ 12k
218 total
(1 10-second rest after 100th)

workout (hazing myself for not meeting my goal):
TGU R&L alt 12k/16k
20 swings w/16k
(30 second rest)
5 sets

Not much punishment for "hazing" I know, but I was also in a hurry to get my god-son dressed and to school on time. I will have to go double-hard tonight though, because not only did I not perform like I wanted to this morning, I didn't do anything yesterday except take care of my sick god-son (who, for some some reason, is more well-behaved when he is sick, wtf?).

**I really hate excuses- so please understand that my explanation herein of why I choose to or choose not to do something on a given day is only because I chose to set my priorities that way. And, I am in no way making excuses for my actions.**

Quickie

I got up and ran an easy 3 miles with my room-mate this morning, and then stressed out all day over a midterm I had to take and big paper I had to turn in tonight at class. But, fortunately (I'm pretty sure) I aced my exam and my paper came out exactly how I wanted, so it all turned out fine in the end. So, tonight I just did a quickie workout after class:

AM: easy 3 mile run (8 min/mile pace)

PM:
warm-up: with 12k
40 2-hand swings
(1 min rest)
5 sets

workout: with 12k's
5 double clean/press
(45 second rest)
8 double clean/squats
(45 second rest)
5 sets

30 double swings

I also practiced windmills and pistols and then did my 15 min of abs, but that was just for fun. I'm trying my ass off to get pistol squats down, but I still have to have my room-mate spot me a little. I'm feeling so much better, so tomorrow I'm doing my 10 min snatch test to hopefully hang with the big-girls (Tracey, Casey, and Nikki), but I guess we'll see. They've set some pretty impressive numbers up...

Back on Track

Last night, I had the pleasure of training one of my best friends and seeing her learn to swing was awesome. She has awesome form for just starting. I'm realizing this blog thing is hard to keep up with, so some of my posts are a few days behind. Just a quick recap- my best friend came back into town for the weekend, so I took it easy and spent lots of time hanging out with her. Good times for sure!! After training with Andrea last night, I was inspired to come home and do one of Tracy's workouts. She has been such an inspiration, and I can't wait to get my numbers in there for the the "friendly challenge" that she, Casey, and Nikki have going on. This was last night, l-a-t-e because I stopped to visit a friend after training with Andy.

Warm-Up:
3 sets of 40 2-hand swings with 12k
(1 min rest between sets)

Workout:
25 2-hand swings with 12k
25 2-hand swings with 16k
(1 min rest between sets)
for 3 sets

5 double clean/press
(30 sec rest)
10 each side snatches
(30 sec rest)
for 3 sets

25 2-hand swings with 16k
25 2-hand swings with 12k
(1 min rest between sets)
for 3 sets

Abs for 15 min.

It felt awesome to be swinging like this. Switching up the 12 and 16k really made it interesting. I threw in the snatches and clean/presses just to mix it up. And, I rocked my abs REAL good for a solid 15 min afterwards. When I was done- I felt worked and I LOVE it. I can feel my body getting all better from being sick and I feel like I am getting my strength back. Yeeeaahhh!

Run Day

A good friend of mine, who has been stationed in Germany for the past few years, came back for the weekend!! She's just in town for the weekend, so I am taking it easy and trying to spend some quality time with her. But, I did have an awesome 5 mile run (in this lovely NC humidity) that felt like it was never going to end. It was bright and sunny (and H-O-T), but it felt good to sweat out some of the wine that I had indulged in the night before :)

Feeling better, so time to train again- Thank God!

Well, as I mentioned in my last post- I got pretty sick after the RKC workshop a few weeks ago. When my stubborn ass finally went to see a Dr, I found out I had strep throat. He told me to slow it down for a little while (apparently, I have a propensity to run my body a little hard, even when its telling me to slow it down). Well, the doctor seemed to concur with what my body was saying and told me just that; slow it down for a little while and take some medicine...boo.

So, I have been trying to take it easy- not running too much (it is ill-advised to run with a fever) or working out too hard for long enough. I have started to feel better the past few days, so I decided it was time to deviate from my routine of minimal swings, TGUs, and snatches that I have been doing (along with a few others to keep it interesting), and finally get back into a good groove. So, my first "real" workout (inspired by Tracy Rif) since this whole sick girl thing was awesome!

AM:
35 min run (4ish miles @ a very comfortable pace)

PM:
warm up: 10 min
5 x 40 2-hand swings alternating 12k/16k
(1 min rest between )

workout: 8 sets w/12k's
20 double swings
(45 second rest)
alt 5/10 double clean/presses
(45 second rest)
6 double clean/squats
(1 min rest between sets)

The whole workout took me about 30 min (but I wasn't paying close attention). It felt great (thanks, in part, to a healthy dose of Tylenol Cold). I don't recommend running or training on medicine, but I made sure I was adequately hydrated and kept an eye on my heart rate. Otherwise, I am excited to be easing back into training. I think jogging helped to clear my congestion and energize me for the day, making my PM workout much more productive.

Sick Girl / RKC: Fun in the Sun

Well, I have been pretty sick since a few days after after I returned from the RKC (June 8-10, I think). I took the week after returning to focus on my form, doing sets of 10 2-handed swings, 10/10 switching hands (swings), a few snatches, squats, and TGUs. Again, this was only to critique my own form (which is not easy without a video camera). I was doing my best to keep my running to a minimum, because you're not supposed to run with a fever. So- that was what has been my little training since my return from MN.

About the RKC:
I really can't say enough how impressed I was with the whole experience of being up there with so many experienced and extremely knowledgeable folks. The workshop ran very smooth and there was so much to be learned in a really short time. It was fabulous to finally have people to critique my form and let me know some of my strengths and weaknesses.

I have been going it alone since I first picked up a kettlebell- with the exception of my dad, who was also relatively untrained. I will say that the Kettlebell Goddess video was great for watching proper technique, especially for women. But, as I mentioned before, NOT easy when you don't have a video camera to replay your workout.


But, really everyone did a spectacular job of putting on a fabulous workshop. I must say thanks to Kenneth, Yoana, and Doc for being awesome leaders. I have to credit Yoana for drilling me into lengthening my spine and sticking my butt out to properly load my hips. I could go on all day about how great my team was and all the things I learned from them. It was really wonderful to have my dad there with me. The man is 56 y/o, a Vietnam vet who was sprayed up his back with bullets there, had two back surgeries (one being a spinal fusion), and he has the flexibility of an elephant. But, he did great and it was so great to see him rock out and stay so motivated.

The workouts were great- especially the "crucible." I am a masochist when it comes to working out, so I loved the pain :) The instructors were phenomenal- all of the classes we got were so packed with information that I wish I could have taken shorthand and copied all of the info they passed (especially since I am not known for my spectacular memory). Everyone there really was a wealth of knowledge and Pavel was, well... Pavel. He is an amazing man and amazing teacher who really blended his hard-style tactics with sadistic humor. Tough love baby! Not to mention, being trained by the man who started the kettlebell revolution in this country and the subject-matter expert on any/everything kb related is truly an honor. Thanks to everyone involved for some great training and an awesome time!

So- here are a few pictures of the workshop. I'll post more as they get disseminated.

Here we go (an introduction)....

Well, this blog thing seems to be what's up right now, so I figured I would venture into the uncharted waters of blogging!

To introduce myself- I am Renee, a personal trainer, group fitness instructor, and now an RKC!! I have been training with Kettlebells for a while now- properly training with them for a much shorter time. I was fortunate enough to be trained by some of the most amazing people I have ever met at my certification workshop.

I just opened Jacksonville RKC- a personal training and kettlebell studio here in Jacksonville, NC. I am super excited and looking forward to everything that the future with this will bring. I plan on posting my training here as well as updates on the studio, pictures of some awesome training, and anything else that I think will be of interest to everyone. So- here we go...