Outnumbered!

Ok, I can argue with Em and I can argue with my buddy the chyro I'm training but they ganged up on me last night and said I need to chill out on the workout and let my back heal up. I think I tweaked it lifting my 50lb bundle of joy from the middle of the kingsize bed to move him to his bed without waking him. Left lower back was sore Monday, ok the rest of the week but then yesterday pain shot down the right hamstring.
Worked out with Denise and Emily C yesterday morning then Ray in the evening. This morning I did very little while working with EM C and Denise. Going to see Ray for an adjustment this morning.
Probably won't have class next week due to travel and schedule. I'll be doing good to get my own workouts done.
I've been talking to RKCs in Tallahasse, Laurel Blackburn and Mobile, David Dunham this week and hopefully will be able to workout with them some in the future.

Medium Clean and Press Day

5 ladders to 3 reps 70lbs.
8 minutes of swings. 53/70/88lbs. 60/40 work to rest.

Monday

Ran 5k last night in 24:55.
Light clean and press this morning.
5x3 70lb kb
10 snatches on the minute 7 min 70lb
....
SSST August 11th for reps with 53lb
That's Secret Service Snatch Test. # of reps in 10 min.

This Week's Schedule

Monday
5am Light Clean and Press/Snatch workout my house
5pm 1 on 1 appointment
Tuesday
5am open
Evening Group Class 630 or 700 TBA Cordova Park Corner of Hallmark and Morningside
Wednesday
5am Medium Clean and Press/Swing workout my house
Evening open
Thursday
5:15am Group Class Cordova Park
Friday
5am Heavy Clean and Press/Swing workout my house
Evening open
Saturday
Bushwhacker 5k Pensacola Beach
............
Workouts at my house are open for Advo distributors that are proficient with swing, clean and press, squat and snatch and are using the MNS consistently. This is a tag along with little instruction but access to mats, mirrors and my kettlebells.
Class at the park requires the above with $20 drop in fee for non distributors. This will be a joint mobility session with a circuit workout that will self adapt to your level.
One on one or small group training sessions $60 with max of 3 participants.
.....
Map:
http://maps.google.com/maps?hl=en&q=kenyon+road+pensacola,+fl&um=1&ie=UTF-8&split=0&gl=us&ei=VZ9sStbbNoToM_j4nPkG&sa=X&oi=geocode_result&ct=image&resnum=1

Why Treadmills are Better Than KBs

Your Bloodhound can't sleep on a KB.

The weekend

Friday-Trained with a new victim, seems to be hooked.
Saturday - Met up with some high school friends who wanted to learn.
Sunday - Clean and press ladders 5x3 70lbs. Trained with Friday victim again.
Monday - 5l/5r x10 sets snatches 70lb kb then 1 set of 15/15 53lb, 10/10 53lb. total 150.
I must admit I'm a little sore from the heavy snatch workout.
......
I think I've introduced 7 people to KBs in the last 10 days or so. Gotta love it!
.....
Planning to work out with Peg and Lisa today. Maybe a run for myself later.

Variety day and the Monster

Wednesday was variety so I did some stretching and then some snatch ladders.
10/10 35lb
10/10 44lb
10/10 53lb
.....
Thursday: The monster
5x5 Clean and Press Ladders 53lb kb
Rolled a 9 on the dice so I set up the 70lb, 26lb and 53lb kbs.
Set the gym boss on 15:15 and got ready for 18 sets (9 min)
2 handed swings on the 70
1 hand front raise/snatch 2 sets and side raise 2 sets
alternating 6 sets 26lb
alternate swings 53lb
......
Smokin!

Sunday/Monday/Tuesday

Sunday: quick workout before church. Stretched out.
25 bodyweight pushups
50 snatches with no rest 53lb kb.
....
Monday:
Trained some folks and did a lot of demo of basics, pistols, etc
Tuesday:
clean and press ladders 5x4
swings 18 sets of 15seconds because the dice said "9" minutes
alternating weights each set 53, 88 and 30lb.
......
I've introduced 4 people to KB training in the last 4 days. busy/busy/busy!

Good Workout. Good Food. Good Times

Caught up with an old friend this morning and introduced him to KBs. We spent a few hours making sure he got it because he's headed overseas to protect us for 6 months.

Next I put some chicken and ground sirloin burgers on the grille complimented by some

squash, mushrooms, onions and peppers. I also had fresh peas and squash on the stove in my

Royal Prestige waterless cookware. MMMM

Busy Busy Busy

Got in late Thursday. Did a class Friday 5am. Class at 7pm. Possibly a one on one this morning.
Whew! Lots of fun!. Doing lots of 'fast tens' showing other folks. Hopefully no travel for a while so I'll get into my regular routine. (yeah right, that would be boring)
.......
Living for yesterday is Depression.
Living for tomorrow is worry/anxiety.
LIVE FOR TODAY!

Wednesday

5 clean and press ladders to 3 rungs with 53lb kb
5 rounds of 10 swings on 53, 44 and 35 for a total of 150 with no rest.
kb demo for a group tonight

Sunday and Monday

Sunday
40 sets of 7 snatches v02 style in the garage where it was
100 degrees with 100% humidity.
Monday
TGU 1/1, 2/2
Clean/Press/Squat (rack) ladder to 5 rungs.
5 sets of 5/5 swings
35lb kb
....
Planning a 5k today at lunch I hope.
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Anyone on facebook check out pensacolakettlebells.com and become a fan.

5k Result and today's workout

just under 24 min. Not sure of the 'official' time.

Em and her friend were working out when I got home so I joined them.

189 lbs

Circuits today
....
5 min TGU to warm up then 3 sets of:
20 swings
5 squats
10 viking push press each side
20 floor sweeps
5 bottoms up cleans each side
5 windmill each side
5 get up sit up each side
....
then cool down with 2 sets of 20 deadlift
I also did about 50 pushups, joint mobility, stretches and some ab work.
....
189 lbs after drinking water and rehydrate the whole time.
I was sweating like a horse.
I was 200lbs 2 weeks ago
.....
Firecracker 5k run in the morning

Back from Vegas

Wow. Two weeks in a row of being out of my workout and eating schedule. I got off the plane around 6:30 pm, ate supper and then cranked out 100 snatches with the 53lb in 5 minutes. I haven't lost ground but I'm not gaining much. Back in the saddle tomorrow and will run the firecracker 5k Saturday. Group workout of some sort on Sunday.
I splurged last night at outback on the Las Vegas Strip. Bacon Cheeseburger with salad then dessert. I was so sugared up I was shaking. I can honestly say I spent 3 nights in Las Vegas without drinking a drop of alcohol, so compared to the 8 or 10 beers most of the other guys consumed each night, I could have eaten pretty bad and still been better off than them.