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Time For Reflection

July 4, 2012

It has been so long since I have  I posted anything here that I don’t even know where to begin. Normally when I take a long hiatus from blogging it is because I am being fat and lazy – heehee. But this time, I have a new awesome training program started and I’ve been working my ass off over 3 days a week. Due to the usual June – teacher crazy schedule I found time for my workouts, just no time to reflect on them.

Here’s what’s up. Currently I have acquired the services of Jason Dolby from the Orange Kettlebell Club to help me train for a kettlebell event in Detroit in the fall. It will be my first competition using a 16kg bell and I am hoping to achieve a Rank #1. If I can, then I am hoping by April 2013 I will be ready to go for my first Master of Sport attempt (20kg). That’s the plan, but I’m really jumping too far ahead of myself. I met Jason through Boris who also continues to be my coach and East York Kettlebell Club founder and president. The OKC came to Toronto a couple of years ago to do a kettlebell workshop and it was mad love from the start. I learned a ton about the sport that I didn’t know, things that Boris had been teaching were starting to make sense, and they were just so passionate and excited about kettlebell – how could it be anything other than contagious? Now that I have the experience of the Canadian Championships under my belt I’m feeling energized to give this sport a try and see just how well I can do. I realize that I’m not getting any younger so I’m not even sure what my lifespan in the sport will be – which is why I want to waste no time going for that Master of Sport ranking. Ofcourse I want to do so safely and efficiently – which is why I want to connect with and work with as many different experts in the sport as I can. First stop/ Home Base – Boris and the EYKB. The EYKB is who I represent 😉 but on my “bucket kettlebell” list of people to work with and learn from are the OKC, Jennifer Hintenberger, and Agatsu (Shawn, Ameer and the gang) for starters.

So far I’m only a few weeks into Jason’s programming but I like it. I bought a 14kg bell from my supplier, Joe and I have a feeling it won’t be long until I have to buy an 18kg. What a difference it makes though! A 4kg jump is fairly significant! Here is what the last few weeks have looked liked:

Week 1

Date

Warm-Up

Kettle

GPP

Workout #1 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC-  12kg-  2min- 24r (12R/12L)1min rest

—————————-

1ALC- 16kg- 2min- 20r (10R/10L)

2 min rest

—————————-

1ALC- 14kg- 3min-  (1.5R/1.5L)   34r (11,6) ea side

Burpees Imin on 30sec rest, 3 rounds2min rest

(15rep, 13rep, 12reps)

————————–

Bodyweight Squats- 2 sets of 70 reps (no weights, just you)

3min rest

—————————

Concept 2 Rower- 12min alternating 30sec fast/30sec slow

2 333m

Stretch!

Done!

Workout #2 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC- 14kg- 2min-  (1R/1L)   24r (12) ea side2min rest

—————————

1ALC- 16kg- 2min- 20r (10R/10L)

2min rest

—————————

1ALC-  12kg-  4min- 46r (2R/2L)  (11,12/11,12)

2min rest

Burpees I min on 30sec rest, 3 rounds2min rest

——————————

Walking Lunges-  3 sets up and back, length of gym,  rest 1;30 between

3min rest

—————————–

12min run  alternating 30sec fast/30sec slow

Stretch!

Done!

Workout #3 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC- 14kg- 3min-  (1.5R/1.5L)   34r (11,6) ea side2:30min rest

————————-

1ALC- 14kg- 3min-  (1.5R/1.5L)   34r (11,6) ea side

3min rest

————————–

5×5’s- Jerk only-  3min  (1.5L/1.5R)  “you stay in rack 5 sec then over head 5sec repeat, swtch hands at halfway point.”

2min rest

Burpees I min on 30sec rest, 3 rounds18, 17, 17

2min rest

————————–

Bodyweight Squats- 2 sets of 75 reps (no weights, just you)

3min rest

—————————-

Concept 2 Rower- 12min alternating 30sec fast/30sec slow

Stretch!

Done!

Week 2

          

Warm-Up

Kettle

GPP

Workout #5 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC- 14kg- 3min-  (1.5R/1.5L)   36r (12.6) ea side2min  rest

————————

1ALC- 16kg- 2min- 20r (10R/10L)

2min rest

————————–

1ALC-  12kg-  4min- 46r (2R/2L)  (11,12/11,12)

2-3 min rest

Burpees I min on 30sec rest, 3 rounds(16, 16, 16)

2min rest

——————————

Bodyweight Squats- 2 sets of 75 reps (no weights, just you)

3min rest

—————————

Shadow Boxing- 10min!  Badass finisher!  Take small rest at 5 min mark then do 5 more

Stretch!

Done!

Workout #6 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC-  12kg-  2min- 24r (12R/12L)Rest 1:30min

—————————–

1ALC- 16kg- 3min – 28r (1:30R/1:30L)  (10,4R/10,4L)             Rest 2:30 min

—————————–

1ALC- 14kg- 3min-  (1.5R/1.5L)   36r (12,6) ea side

2min rest

Burpees 2 min – 1 set35 reps

Rest 2 min

—————————-

Walking Lunges-  3 sets up and back, length of gym,  rest 1;30 between

40 per set (20 ea leg) for the 3 set grouping.

Rest 3 min

————————–

Concept 2 Rower- 14min alternating 30sec fast/30sec slow 2879m

Stretch!

Done!

Workout #7 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC- 14kg- 6min-  (3R/3L)   70r (11,12,12) ea side4-5min rest

Toes to bar/burpies-  8 Toes to bar/8 pushups.  rest 30- 45sec between sets, do 3 rounds2min rest

————————–

Bodyweight Squats- 2 sets of 75 reps (no weights, just you)

3min rest

—————————-

Shadow Boxing- 10min! Take small rest at 5 min mark then do 5 more

Workout #8 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC- 14kg- 3min-  (1.5R/1.5L)   34r (11,6) ea sideRest 2:30min

—————————–

1ALC- 14kg- 3min-  (1.5R/1.5L)   34r (11,6) ea side

3min rest

——————————-

5×5’s- Jerk only-  4min  (2L/2R)  “you stay in rack 5 sec then over head 5sec repeat, swtch hands at halfway point.”

2min rest

Toes to bar/burpies-  8 Toes to bar/8 pushups.  rest 30- 45sec between sets, do 3 rounds2min rest

—————————–

Walking Lunges-  3 sets up and back, length of gym,  rest 1;30 between

3min rest

—————————–

Concept 2 Rower- 12min alternating 30sec fast/30sec slow (2554m)

Stretch!

Done!

Week 3

Date

Warm-Up

Kettle

GPP

Workout #9 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC-  12kg-  2min- 24r (12R/12L)Rest 1:30min

—————————

1ALC- 16kg- 3min – 30r (1:30R/1:30L)  (10,5R/10,5L)

Rest 2:30min

—————————-

1ALC- 14kg- 3min-  (1.5R/1.5L)   36r (12,6) ea side

Rest 2 min

Burpees 2 min – 1 set34 reps

Rest 2 min

—————————-

Walking Lunges-  3 sets up and back, length of gym,  rest 1;30 between

3min rest

——————————-

Concept 2 Rower- 14min alternating 30sec fast/30sec slow

2859m

Stretch!

Done!

Workout #10 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC- 14kg- 6min-  (3R/3L)   72r (12,12,12) ea sideRest 4 – 5min Hanging knee raises/burpies-  10 knee raises/10 pushups.  rest 30- 45sec between sets, do 2 roundsRest 2 min

—————————-

Bodyweight Squats- 2 sets of 75 reps (no weights, just you)

Rest 3 min

—————————-

10 min shadow boxing

Stretch!

Done!

Workout #11 Indian ClubsSteve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

1ALC- 14kg- 3min-  (1.5R/1.5L)   34r (11,6) ea side2:30min rest

—————————–

1ALC- 14kg- 3min-  (1.5R/1.5L)   34r (11,6) ea side

4min rest

—————————

5×5’s- Jerk only-  5min  (2.5L/2.5R)  “you stay in rack 5 sec then over head 5sec repeat, swtch hands at halfway point.”

2min rest

Hanging knee raises/burpies-  8 knee raises/8 pushups.  rest 30- 45sec between sets, do 3 roundsRest 2 min

——————————-

Walking Lunges-  3 sets up and back, length of gym,  rest 1;15 between

Rest 3-4 min

—————————–

Concept 2 Rower- 15min alternating 30sec fast/30sec slow

3179m

—————————-

Stretch!

Done!

Workout #12 Indian Clubs

Steve Maxwell mobility

Animal Walks

Shoulder rolls

————————

Hand 2 Hand swings 12k, 14k, 16k, 45 seconds ea weight

1 min rest

————————

1ALC- 12k 5r ea arm,  14k 4r ea arm,  16k 3r ea arm

2 min rest

 

1ALC-  12kg-  2min- 24r (12R/12L)

Rest 1:30min

—————————–

1ALC- 16kg- 3min – 34r (1:30R/1:30L)  (12,5R/12,5L)

Rest 2:30min

——————————

1ALC- 14kg- 3min-  (1.5R/1.5L)   36r (12,6) ea side

Rest 2min

Burpees 2 min – 1 set

Only 30reps! 😦

Rest 2 min

—————————–

Walking Lunges-  3 sets up and back, length of gym,  rest 1;30 between

Rest 3 min

—————————–

Shadow boxing 8min straight through

————————-

Stretch!

Done!

In order to help my mobility and flexibility I have decided to take on a 30-day yoga challenge in July. Yoga is way more a “Carl” thing then a “Cynthia” thing but I thought it would be a great way for us to spend time together and it really is something  my body could benefit from. Now that I am on holidays my only obligations for the next few weeks are going to be related to my training.

Sweeeeeet!

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One Comment
  1. Kerrie permalink

    Hey, Cynthia! I have missed you greatly (it’s been such a long time) but so glad to see and hear that you are doing so well. Congratulations on your new adventure! I hope it brings you everything you hope for. xoxo Kerrie

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