Kettlebell Class

My trainer Sara at the top of a long cycle, clean and jerk - 2010 Arnold Sports Festival


Last night I took my first kettlebell class at the Ice Chamber. It was pretty amazing. I've never done a straight hour of just kettlebell work, so that in and of itself was a challenge. My arms are spent today! I learned some new techniques and worked on my form. Lots of swings, half snatches and full-snatches (all from the swing, not the ground). I've got the bruises to prove I was there:-) I wrapped my wrists, but I need to invest in the wrist wraps that the IC developed and sells. I'm sure they'll be much more effective, as they're a bit thicker and incorporate a harder section for wrist protection.


Ice Chamber Kettlebell Team

Core Performance Class Begins...

Joe chillaxin @ The Ice Chamber

Last Thursday I went to my first Core Performance Class at the Ice Chamber. On Tuesday I had proclaimed that I had experienced my best work-out in a year. And while that claim was true at the time, it was trumped by Thursday's class and then again by today's class. Wow, those Ice Chamber folks really know how to push you to your limits! It's intense. Plus, an hour long class is a longer time-frame than I had been accustomed to.

On Thursday, we ran some outdoor team relays: running, ball tosses up the building and jumping jacks. Returning inside, we did an obscene amount of dumbbell work, one-legged push-ups, dive-bombers and tons and tons of burpees.

Today we got in a fair amount of running, and also some upper body dumbbell work. Then we were lead to the slaughter...the slaughter of our legs. Pairs were established and then we began alternating jump squats and spin-biking for time. Jess threw in some mountain climbers and plank holds at the end for good measure.

Tomorrow is my first class that's focused on kettlebells. I'm SO EXCITED! SO EXCITED! SO EXCITED!

Saturday was a sunny day... Tuesday was a warm day...

Trish and I ran the rim trail on Saturday morn. For some reason, on this day, I was convinced that I was impervious to the sun. Hmm...not so much. Thankfully, I had sunblock on my face, but my chest, shoulders and upper back took a beating. I have one helluva wife beater/sports bra tan. Sweet.

Bested my time again. This cannot continue. Every time it happens I dread the day when I don't best my time even more. I did FINALLY break the 11 min/mile mark.

8/25 Lafayette Reservoir Trail Run
4.60 miles
49:22
10:44
740 calories

On Tuesday I had another 1:1 with Jess at the Ice Chamber. I had to meet the girls at Jupiter immediately after and didn't think that I would look **that** bad post-workout. Well, Jess thoroughly kicked my ass and I'm pretty sure I've never sweated that much during a workout. It was pouring (not dripping) off of me and running into my eyes and err'ything. Make-up was not so nice for dinner afterwards:-) Anyhow, tonight is my first Core Performance class. Can't wait!!!

* Treadmill - running/sprinting intervals
* Spin bike - intervals
* Lunge presses
* One legged presses
* Dead lifts
* Kettlebell swings
* Burpees

Video of Jess

Put through my paces at the Ice Chamber

I had my first 1:1 with Jessica at the Ice Chamber tonight. www.icechamber.com I really enjoyed meeting Jess, as well as the folks in the class that I'll ultimately be joining: http://www.icechamber.com/group_class.html The Ice Chamber facility is SO NICE! SO NICE! There is plenty of room and it's well organized, kept tidy, has swanky amenities compared to what I'm used too, and most importantly -- it's stocked with great equipment. Jessica took a baseline of my body and fitness level. The workout was challenging. She's really good at encouraging and pushing you, while being a stickler about form. I know my form needs polishing (push-ups!!!). We ran through the following:

* Treadmill power walking (warm-up)
* Spin bike intervals
* Push-ups
* Squats
* Squat press
* Chops
* Fwd/Bkwd lunges
* Body rows
* Sit-ups

Bonus: she had me suspend from the rings with the on-going class. That was my first time ever doing that. Super fun and super hard. Those gymnasts are somethin' else!

Joe came with me and was a very good boy and a huge hit with the clients and trainers. I've been ordered to bring him back every time I come to the Ice Chamber.

Favorite moment of the night - when my new trainer referred to me as a "stud" Yup - I liked it - A LOT.

Just another Wednesday

Pretty light as I look back before heading up the path to run the rim trail

Beginning of the trail emerging from the picnic area. EBMUD doing some work along the right.
I spy two furry trail friends up ahead...



I have named them: Filomena and Floyd

Filomena getting ready to pound sand
Wait for me, guys!!!
This hill is a bear!!!! The photo does not do it justice. The last time I ran with Trish, at the end of the run, she said, "Um, you yelled at a hill." That's right I fight with this hill.

The aftermath. Taking Ward's advice. Ice-Ice-Ice.

Yet again as I was running I thought I was doing poorly and I wasn't. I guess I just felt poor. Some days hurt worse than others.

8/25 Lafayette Reservoir Trail Run
4.50 miles
49:37
11:01
719 calories

Diet: not done eating yet:-)

Cards

Right knee's a little achey today from running, so I decided to do a 1/2 deck card workout.

Hearts - One armed swings #30 kettlebell (8, 5, 10, 10, 10, 10, 3 = 56)
Diamonds (every other) - snatch #30 kettlebell (15, 10 = 25)/plank row #25 dumbbell (4)
Clubs - scullers (9, 6, 7, 2, 4, 8 = 36)
Spades - push-ups (10, 2, 10, 15, 10, 9, 6, 3, 5, 7 = 77)

Diet:
Coffee X2 = 150
Cup of New England clam chowder (work cafe) Calories 350 - Fat 18g - Sat. Fat 10g - Chol. 70mg - Sodium 1540mg - Carbs. 33g - Fiber 3g - Sugars 5g - Protein 10g
Small salad (no dressing) - 250
Vanilla biscuits - 130
Burger 490
Mushroom risotto 200
Cantaloupe 50
Popcorn 250
Day Total 1,870

Couple days off, bested time on the rim and the Ice Chamber

I took a couple of days off from calorie counting and working out. I had a work function and in general, some busy evenings, so I decided to cut myself some slack. I think I've found my new fitness facility, though!!! Like, for realsies this time. One of my obligations last night was an appointment for a tour of the Ice Chamber. It was off-the-chain! www.icechamber.com The facility is awesome, super clean, well equipped, big, professional, lots of free parking and outside space. Most importantly, though, they have a class that is a step beyond boot-camp, so hopefully I won't be encountering that nasty plateauing biz again. My membership will represent a lateral move in terms of cost, with the ability to go 5X/week for hour long classes. Chica-Chica-YeeeeeAHHH! Joe can go and hang with us in the gym OR they have a frickin' lounge with a flat-screen where he can hang with any wee ones that might be there with their parents. WOOF-WOOF!
I'sss love me some kettlebells!!!

Back to the rim trail tonight!!! It was gorgeous up there at dusk -- pink skies illuminating the mountains, fog in the distance. It almost blocked out some of the pain. Almost.
One of the hills. Weeeeeeeeeeeee........
I'm going to start stepping up the number of these runs per week now that we're 50 days out from Tough Mudder.

Quick shot I took with my phone during Trish's potty break:-)

8/19 Lafayette Reservoir Trail Run
4.57 miles
50:21
11:01 avg min/mile
720 calories

That's right, biznatches - Trish and I bested our time and reduced our avg min/mile!

Diet:
Brown rice pasta, tuna, touch of olive oil and parmesan 433
Coffee X2 = 150
Ginger cookies 140
Chicken tikka w/brown rice and peas 260
Couple of small pieces of cheddar 110
Burger 110+210+170 = 490
Cantelope 50
Day Total 1,633

Yoga, to try to improve my concrete level of flexibility

Some Touchstone yoga tonight at Great West Power Company with Coreen. It felt really good, yet challenging. I've been focusing on the hard driving, intense workouts and not taking enough care to stretch or improve my flexibility. I need to be sure to continue to work on this, so as not to get injured and to be able to snake through those tunnels on the Tough Mudder course:-)

Hooked up with Ward and Trish after yoga for a run around the lake. We chatted the whole way, which was really nice and good to be able to do so physically.

8/16 Local Run
2.99 miles
30:29
10:11 avg min/mile
386 calories

#30 kettlbell
20 one armed swings, 3 reps
10 clean and press
10 snatch
20 squat high pull

#25 dumbell
20 plank row
20 chops

Diet (tracking this on here to hold my feet to the fire - would like to loose 8-10lbs before TM):
Coffee 75
Water 0
Tuna sandwich on organic wheat 540
Organic Grape tomatoes 20
Organic Peanut Chip Granola bar 140
Chicken tikka w/brown rice and peas 260
Grape tomatoes 15
Ginger cookies 280
Day Total 1,330

To the sky!

Martina, Trish and I tried out the aerial class here: http://www.athleticplayground.com/ It was quite challenging and fun, and the people were awesome. As you can imagine, cool peeps abound in this kind of environment. Low meat-head factor. Check that, no meat-head factor. What a change of pace!!! In this class, you end up using muscles in a different fashion than is typical, so I ended up nice and sore the next day. Back for more Tue night!

Run Keeper is a cool app - and free to boot!

I started using a new handy dandy iPhone app (Run Keeper) to log my runs and scrutinize my "performance" (AKA, "my slow ass").

8/15 Lafayette Reservoir Trail Run
4.62 miles
51:12
11:05 avg min/mile
738 calories

8/13 Local Run
2.42 miles
24:54
10:16 avg min/mile
322 calories

8/12 Local Run
3.31 miles
33:35
10:09 avg min/mile
420 calories

8/7 Lafayette Reservoir Trail Run
4.37 miles
54.42
12/30 avg min/mile
717 calories (it's SUPER hilly so not a "regular" 4.37 miler)

Pictures from our 7/31 run!!!

Trish, Val, Kiska and Taj!!! The running girls:-)

Steph, Val and Double Kiska All The Way:-)

Archive of TM Training

8/6 CrossFit EB:

A: Work up to a 1RM in the Clean & Jerk

B: "Fran"

21-15-9

Thruster 95/65
Pull-Up

10 minute limit

Scaling:

65/45/Jumping Pull-Up
95/65 - "Rx"
115/75 (sub-5 Rx Fran only)

____________________________
8/5 CrossFit EB:

Beginners

Run 400 Meters
12 KB Clean & Jerk left (any)
12KB Clean & Jerk right (any)
12 Burpees

____________________________

8/4 Lafayette Reservoir Trail Run

____________________________

8/3 CrossFit EB: 1st timer, so I used #45

A: In 20 minutes work up to a 3RM Hang Snatch.

B: 3 rounds for time:
Run 400 meters
15 OHS 95/65

Suggested scaling:

Dowel/15
45/65
95/65 "Rx"
115/75
135/95

Pick a weight which you can do unbroken for all three rounds or challenge yourself and go heavy.

Scaled: 10 minute limit
Rx or above: 12 minute limit

_____________________________

8/2 CrossFit EB: 1st timer, so I used #45

"Death by Barbell" Via Lalanne Fitness

Five rounds for time:
15 Deadlift #135/95
12 Hang Power Clean #135/95
9 Front Squat #135/95
6 Push Jerk #135/95

Scaling:

155/105
135/95 - "Rx"
115/75
95/65

_____________________

7/31 Lafayette Reservoir Trail Run
7/29 1:1 at CrossFit SF
7/28 Phoenix Bootcamp
7/27 Local Run
7/25 Lafayette Reservoir Trail Run, Weight Training
7/22 UF Bootcamp
7/21 UF Bootcamp
7/20 Lafayette Reservoir Trail Run
7/18 Local Run
7/17 Lafayette Reservoir Trail Run
7/16 UF Bootcamp
7/15 UF Bootcamp, Local Run
7/13 UF Bootcamp
7/12 UF Bootcamp, Local Run
7/11 Local Run
7/10 Lafayette Reservoir Trail Run
7/8 UF Bootcamp
7/7 UF Bootcamp
7/6 UF Bootcamp
7/1 UF Bootcamp
6/30 UF Bootcamp
6/29 UF Bootcamp
6/24 UF Bootcamp
6/22 UF Bootcamp
6/21 UF Bootcamp
6/16 UF Bootcamp
6/15 UF Bootcamp
6/14 UF Bootcamp
6/10 UF Bootcamp
6/9 UF Bootcamp
6/8 UF Bootcamp
6/7 UF Bootcamp
6/4 UF Bootcamp
6/3 UF Bootcamp