Hello 2011!

January 3, 2011 § Leave a comment

Happy New Year, friends!  I’ve been such a slacker on my blogging.  Instead of updating my training from 11/22 thru New Years, you’ll have to take my word that I’ve been keeping my workouts consistent, interesting, and most of all fun.  🙂

As the new year rolls around yet AGAIN (years go by so fast), I am left thinking about the same things I have thought about for a few years now.  While I’m not ready to actually state my intentions, I am going to say that this year will be a year of action for me.  I will overcome any fears and move forward even if it kills me.  More on that at a later date. 

I’ve been wanting to switch up my training program for some time now.  I got invited to do the 10,000 swing challenge for January, but I feel a 31 day commitment is just too much for me right now.  My friend Sarah, @strongsarah mentioned that Colorado based RKC2 Josh Hillis @joshhillis just wrote a program, the 21 Day Kettlebell Swing Challenge, so I decided to look it up.  I LOVE basic programs and this one is basic yet challenging and most important of all fat burning , because who doesn’t love to eat those yummy holiday treats? 🙂 For a limited time, the program is $9.77 so I decided to give it a shot.  You can find out more information at http://www.21daykettlebell.com  I will start this program tomorrow.  I would love to hear if anyone else is doing it.

I am planning on doing the “Run A Muck 5K” mud run again this year.  We had a blast last year so why not repeat it?  You can find information on the race at http://runamuckfestival.com/  If you missed my recap post from last year’s race (with muddy pictures), check it out here.

I hope you are making goals and taking action to achieve them in 2011.  Happy New Year and train hard! 🙂

Training Week 11/7 – 11/21/10

November 20, 2010 § Leave a comment

This is going to be an easy training update post.  I finally took some time off since I couldn’t remember the last time I did.  Here it is:

Sunday, 11/7 – OFF

Monday, 11/8 – 1 (14kg) TGU, 2 (16kg) goblet squats, 20 seconds rest x 5 rounds, then 10 rounds 15:15 16kg hand to hand swings.  Time 13:49.

Tuesday, 11/9 – 1 (14kg) clean and push press, 5 jump squats, 2 (16kg) goblet squats, 20 seconds rest x5 rounds, then 1 (14kg) swing and snatch each side, 10 hand to hand swings, 20 seconds rest x10 rounds.  Time 16:10.

Wednesday, 11/10 – OFF

Thursday, 11/11 – OFF

Friday, 11/12 – OFF

Saturday, 11/13 – OFF

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Sunday, 11/14 – OFF

Monday, 11/15 – OFF

Tuesday, 11/16 – OFF

Wednesday, 11/17 – 20 minutes of:  1 (14kg) TGU, 5 TRX push up/knee in combo, 10 (20kg) swings, 20 seconds rest.  Managed 8 rounds.

Thursday, 11/18 – barbell squats, then 7 rounds of: 1 (12kg) clean and press, 20 skips rope, 10 (20kg) swings, 5 jump squats, 20 seconds rest.  Time 20 minutes.

Friday, 11/19 – OFF

Saturday, 11/20 – OFF

So as you can see, lots of time off to report!  I looked back in my notebook and saw the last time I took any more than 2 days off in a row was back in May.  I wrote down some of the exercises and activites I’d like to accomplish each week and wrote a program for the next 6 weeks.  I am allowing 1 day off with the possibility of 2 days off if I need it.  Looking forward to switching it up. 

Until next week friends, train hard!  🙂

Training Weeks 10/24 – 11/6/10

November 6, 2010 § Leave a comment

I’ve been slacking a bit on my training posts but not on my training!  Lots to tell in the last 2 weeks. 

Sunday, 10/24 – OFF

Monday, 10/25 – 1 (14kg) TGU, 5 jump squats, 20 seconds rest x8 rounds then 1 (14kg) clean and press each side, 10 (16kg) hand to hand swings x6 rounds.  Time 20:07.

Tuesday, 10/26 – 3 (16kg) goblet squats, 5 push ups, 20 seconds rest x5 rounds, then 1 (14kg) swing and snatch each side, 20 seconds rest x5, then 10 rounds 15:15 hand to hand 16kg swings.  Time 14:20.

Wednesday, 10/27 – OFF

Thursday, 10/28 – 1 (14kg) TGU, 10 (16kg) hand to hand swings, 20 seconds rest x10 rounds, then 5 rounds 15:15 16kg hand to hand swings.  Time 20 minutes.

Friday, 10/29 – 45 minute spin class.

Saturday, 10/30 – 12kg clean, press, pull ladders.  3 ladders, 3 rungs.  15 rounds of 15:15 alternating 20kg kettlebell swings and jump rope.  Time 22:15.

Sunday, 10/31 – OFF

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Monday, 11/1 – As many rounds in 20 minutes of this circuit:  1 (14kg) TGU, 1 (14kg) clean and press each side, 2 (16kg) goblet squat, 10 (16kg) hand to hand swings, 30 seconds rest.  8 rounds done.

Tuesday, 11/2 – OFF

Wednesday, 11/3 – 10 rounds this circuit:  1 (14kg) clean and push press each side, 2 burpees, 10 (16kg) hand to hand swings, 20 seconds rest.  5 rounds this circuit: 2 (16kg) goblet squats, 10 (16kg) hand to hand swings, 20 seconds rest.  Time 19:24.

Thursday, 11/4 – 20 minutes of this circuit:  2 deadlifts, 5 TRX push ups, 10 (20kg) kettlebell swings, 5 jump squats, 25 seconds rest.  12 rounds completed w/20 seconds to spare. 

Friday, 11/5 – 45 minutes spin class.

Saturday, 11/6 – 8 rounds this circuit:  2 barbell squats, 10 (20kg) swings, 20 skips w/jump rope, 25 seconds rest.  Then 4×4 12kg clean and press.  About 20 minutes total.

That’s all she wrote.  Tomorrow, I will going into the city to watch my sister run the ING NYC Marathon!  I’m so excited!  It should be a wonderful day! 

Until next week friends, train hard!  🙂

Training Week 10/17 – 10/23/10

October 24, 2010 § Leave a comment

I had a great week!  I knew I was going to have a busy weekend so I made sure to push through my workouts during the week.  Here’s how it went:

Sunday, 10/17 – OFF

Monday, 10/18 – 6 rounds of one 14kg TGU then 10 hand to hand swings.  10 rounds of 20:15 14kg hand to hand swings.  A handful of 14kg snatches.  About 18 minutes, then 25 minutes additional of walking around the neighborhood pushing my daughter in the stroller.

Tuesday, 10/19 – 5 rounds of five 14kg goblet squats, 10 hand to hand swings, 20 seconds rest.  5 round of one 14kg, clean and push press each side, 5 pushups, 20 seconds rest.  5 rounds of 14kg single swing, snatch, 20 second rest.  Finished up with 10 rounds of 15:10 14kg hand to hand swings.  Time 20:23.

Wednesday, 10/20 – 10 rounds of 2 deadlifts, 10 (20kg) swings, 20 seconds rest.  About 12 minutes.  Finished with 10 rounds of 15:15 jump rope – 5 minutes.  Total time 17 minutes.

Thursday, 10/21 – 6 rounds of one 14kg TGU, 2 burpees, 20 seconds rest.  10 rounds of two 14kg goblet squats, 10 hand to hand swings, 20 seconds rest.  Time 18 minutes.  Finished with an additional 18 minutes of a walk around the neighborhood pushing my daughter in the stroller.

Friday, 10/22 – To the gym for supersets.  Negative chin ups, lowering as slow as possible superset with squats, then chest press superset with step ups, then dips superset with push up/prone jackknife on a stability ball.  Finished with about 12 minutes of sprints to 10 mph.  Time was about 35 minutes.

Saturday, 10/23 – OFF

I am planning to back it off a little bit next week then pick up the intensity the following week.

Until next week friends, train hard!  🙂

Training Week 10/10 – 10/16/10

October 17, 2010 § Leave a comment

Great week of training and I made it another year!   Happy birthday to me!

Here’s my week:

Sunday, 10/10 – deadlifts, reverse lunges, wide lat pulldown, db squat, push ups.  Time 24 minutes.

Monday, 10/11 – Sprints.  With warm up and cool down about 25 minutes.

Tuesday, 10/12 – 6 rounds of one 14kg TGU, 3 jump squats, then 10 rounds 15:15 14kg hand to hand swings.  Handful of 14kg snatches.  Time was about 20 minutes.

Wednesday, 10/13 – Happy 37th birthday to me!  To celebrate, I did split squats, 14kg kettlebell clean squat push press, flat bench press, romanian deadlifts, db rows.  8 rounds of 37:37 – 20kg swings, jump rope, jump squats, 12kg snatches. Time was 35:52.

Thursday, 10/14 – OFF

Friday, 10/15 – barbell squats, kettlebell clean and press, TRX push up/jackknife, wide lat pulldown, db single leg deadlift.  Time 23 minutes followed by 23 minute brisk walk around the neighborhood pushing a stroller.

Saturday, 10/16 – 20 minutes of this circuit:  One 14kg TGU, 10 20kg swings, 20 skips rope, 20 seconds rest.  9 rounds.

That’s all she wrote.  Until next week friends, train hard!  🙂

Training Week 10/3 – 10/9/10

October 10, 2010 § Leave a comment

This was an unusual week.  I slept late often and did my workouts in the late afternoon.  This is an ideal time for me but it’s hard to be sure to get workouts at that time because of family obligations.

Here’s my week:

Sunday, 10/3 – OFF

Monday, 10/4 – 12kg clean, press, reverse lunge, TRX row, goblet squat, TRX chest press, RDL, then 10 rounds 15:15 alternating  jump squats and 20kg swings.  Time 27:27.

Tuesday, 10/5 – OFF

Wednesday, 10/6 – barbell squat, incline bench press, step ups, seated row, 1 leg deadlift, then 5 rounds 15;15 jump rope.  Time 24:26.

Thursday, 10/7 – 12kg kettlebell fun. 1 TGU and 3 burpee circuit x10, then 10 rounds 15:15 one hand swings, then swing, high pull, snatchx10.  Time 20 minutes.

Friday, 10/8 – chin ups, then 3×8 supersets of squats and pec dec, high row and step ups, dips and prone jackknife push ups.  10 minutes on the treadmill doing various sprints from 45 seconds to 1 minute each.  Time was a little over 30 minutes.

Saturday, 10/9 – OFF

I ordered a 14kg kettlebell for my birthday and it will be here on Monday, just in time for a birthday workout on Wednesday!  Looking forward to it!

Until next week friends, train hard!  🙂

Training Week 9/26 – 10/2

October 3, 2010 § Leave a comment

I had a good week!  Here it is:

Sunday, 9/26 – squats, TRX chest press, 1 leg deadlift, then 10 rounds 15:15 alternating 20kg swings and jump rope.

Monday, 9/27 – OFF

Tuesday, 9/28 – 12kg TGUs one each side, 12kg clean, squat, push press one each side x3, then 10 rounds 15:15 20kg swings.  Time 18:10.

Wednesday, 9/29 – Kettlebell workout in my backyard.  12kg cleans, presses, snatches, running laps around the pool, hand to hand swings 20:15 for 10 rounds.  Time 19 minutes.

Thursday, 9/30 and Friday, 10/1 – OFF

Saturday, 10/2 – This workout dedicated to @strongsarah, breast cancer survivor and an inspiration to many!  Deadlifts, push ups, barbell split squats, chin ups, 12kg clean and press, then 10 rounds 15:15 jump rope.  Time 30 minutes.

Until next week friends, train hard!  🙂