I got scolded!

I trained a new friend tonight who found my blog online. She is a marketing professional who is very organized so she let me know that I should update my blog.

15 months post shoulder surgery I can complete 5 ladders to 5 reps of clean and press with a 53lb kettlebell. I think this is quite an accomplishment since at one point I didn't know if I would ever be able to raise my hand over my head.

Ran a 5k this weekend (socially) in 25:51 in my Vibrams. Not bad since I have only run one time in the last 6 months or so. V02 snatches are the best for cardio!

I do my daily workout updates on Facebook. Look for me Jon Alford.

Come see me and we'll workout.

Jon

www.bodyfuelnow.com

Slowly but Surely

I was just plain scared to swing a KB with my single right arm and I felt I needed something besides 2 hand swings so I started going to the gym. It's pretty fun for your 5 year old to ask when we can go to the gym because he likes the kids care.
I'm doing the workout that helped me gain 12lbs in 6 weeks in 2008. It was given to me by Dr. William Kraemer from Advocare Science and Medical Board. He's well known in the sports medicine world. The workout is nonlinear periodization. It hits all body parts at every workout with varying intensity and technique. Feels much safer with 2 hands on a bar. Going light for now but gaining strength. When I say light, I mean the bar.
Mon/Wed/Fri Kraemer Workout (takes around 30 min)
Tue/Thur 15:15 Swings. I'm up to 40 sets or 20 min.
......
For the new year, consider how you define your self worth and if you need an adjustment.
Physical achievements? Money? Fancy car?............or Faith, Family and what you can do for
those around you?

I'm back!

Sorry no blogging for a while. I've been maintaining what I could since my surgery. Ended up with a 4 hour surgery. Torn rotator cuff and labrum.

I smoked the rehab and made a lot of the other patients mad but it was there own undoing. I used perfect technique as instructed by the therapist. I didn't overdo it and I used Advocare Post Workout Recovery every day after rehab.

I tried going back to KBs a few times but the shoulder could not take it at all. I've been doing bodyweight exercises and running. Finally did some swings in the last couple of weeks with a 26lb and then yesterday did clean and press. I have never been so excited to press a 26lb KB.

I ran 7 miles in just over an hour tonight. Back in the groove now. Lost some muscle mass but not a lot. Practiced good diet and Advocare nutrition the whole time so I'm not that far behind.

Heading into the holidays, it's this 2 months that most people throw caution to the wind. Don't do it. Enjoy good food but don't be stupid. Call me if you need encouragement!

Going Under the Knife

Headed to the surgery center this morning for a subacromial decompression on my shoulder. 1st time under anesthesia in my life. Wish me luck.

Happy 4th

Lots of progress on my swing since the CKFMS. Anyone who has trained with me in the past that wants me to take a look at your swing, give me a call.

Nothing but swings and snatches for me with some Viking Push Press. I'm working around my shoulder until I get the doc to read the MRI. I think it has caused some tendonitis down to my elbow. Still crankin though. Thanks to everyone who's asked.

I've been on the road a lot, alternating V02 snatches with days of complexes. My favorite complex is very easy.

10 strict deadlifts

10 swings

5 Viking Push Presses each arm or 5 doubles

10 strict pushups

take about a minute rest and repeat until the sweat pools.

Use this complex to practice each rep. You can follow with a bunch of rounds of swings.

I encourage you to watch the video below and concentrate on the hip hinge. Don't let your shins go forward on the back swing. Keep them verticle.

Remember the V02 is 15 seconds of snatches then rest 15. Alternate hands.

MRI, Quick Train at Crossfit and Marty's Article

Got the MRI on my neck this morning. Not fun but like anything else, should be worth it to get a clear diagnosis and fix the pain. I could have opted for the open MRI but they said it was not as accurate so I zoned out and prayed a lot for 30 minutes and made it through.
Great quick train at Crossfit Everstrong last night. Initially it was just Paul and Me getting together to work on swings and then before it was over we had 7 people swinging iron around. Should be some sore hammies today.
If you get a chance check out Marty's site. There is a link on my side banner. I completely agree about the fat food mania and estrogen issues in America. It amazes me how people belly up to the trough and then go to the doctor to get meds for their high blood pressure, heart disease, diabetes, back problems, etc, etc. Of course even more disturbing is the whole pharmaceutical (sp) industry selling you a pill that treats the symptom not the cause. Would you rather have a pill for $500 that you take one time and cure the problem or one that costs $1 that you take every day for the rest of your life. Did you know that 80% of the food consumed at McDonalds is consumed by 20% of the customers? I digress. Check out Paul Zane Pilzer's Perfect Storm.
I don't really buy into the whole thing about soy products. I was told by Dr. William Kraemer, who is a world reknown scientist that he fed a rat 1/2 it's body weight for 6 months before estrogen showed up. I doubt switching your cow milk for soy milk will hurt you. I have always been a proponent of moderation with consistency.
Ya'll have a great weekend and practice your swings.

Swing - The Center of the Kettlebell Universe

Since the CK-FMS I have been working on my swing technique. It all starts with the dead lift groove. I had too much knee bend and not enough hip hinge. I've been working on keeping the back straight and the knees from moving forward on the dead lift then quickly moving to the swing and just recreating the groove but faster with more snap. I think part of the problem was working out facing a mirror. Trying so hard to watch form that I was keeping my head up and not letting the lower back release for the hinge. I started letting my eyes drift down with the kettlebell and even straight down during the hike then back up all the way. Amazing. My hamstrings are waiving the white flag. If you are feeling the swing in your quads you need to work on form. Get parallel to the mirror and don't let your knees/shins move forward during the backswing. They might pop out a little on the hip snap but it should be minimal. Make sure you don't 'chicken neck'. This means keep your head/neck neutral to your spine. Head and spine should stay in line with very little or no angle. Snap the hips, lift the knees. On the way down punch your but back and hinge at the waist. Go back to the deadlift. Practice every rep and don't do more than about 10 reps per set. Enjoy.

Here's how not to swing:

Here's a decent swing and a work in progress. Notice the difference in the knee movement and more hinge. Also look at where I'm looking at the bottom of the swing.