Spinning!

This morning I joined our 5:30 am spinning class - there are only 2 of them regularly. I asked if I could bring in my Prince CD and they agreed. It was great fun and I was dying when we were done. I think this is going to be a good cardio alternative so that I don't just do the elliptical every day.

Strength training was again a bunch of tempo stuff, static stuff and other rep work.

Now, I am just working away on the computer all day long!

1,000 Rep Workout

Tonight the class is doing the 1,000 rep workout. Unfortunately, I have to attend a funeral out of town and will be unable to teach the class. Another trainer here at the gym is going to run class for me.

I couldn't stand the idea of missing out on this workout for October so I got up early this morning and came into the gym and did it on my own. I completed it in 51 minutes which though not a personal best was still pretty darn fast.

Now, I am suffering from a headache which I hope will pass before I have to travel.

Update

Sort of the same old stuff just a different day for this post.

Saturday - I ran 3 miles on the treadmill. I was so sore and tired and I could tell. On the third mile I bumped up the speed adn did 2 min. on 5.5, 2 min on 5.4, 2 min on 5.3 and 5 min on 5.2. I was majorly sucking wind when I finished. I am encouraged that I finished the 3 miles. The next milestone will be 3.5 miles.

Sunday - Belly dancing class. This is so much fun, not because I am good at it but because I am so miserably bad that every little thing I sort of do right is a HUGE triumph. There are only 3 of us and we do get better each week. Our teacher, Mitra, is putting together a routine which we wil begin to learn next week. Hold on to your hats folks, this is going to get interesting.

Monday - 45 minutes of Cardio plus Strength Training w/ Marc. The three of us dragged the 300 lb. chain around the building (1/3 a mile) 30 seconds at a time. We each dragged it forward for 30 seconds and then backwards for 30 seconds. It wasn't terrible but it wasn't a barrel of monkeys either.

Tomorrow the KB class is doing the 1000 rep workout. I am out of town for a funeral so they will be directed by Stefan. I am going to do mine early in the morning and see how hard it is to do when you don't have the class doing it with you. I am also going to take pictures tomorrow to update on my weight loss progress.

Update

Well folks, after a 9 day semi-re-feed I was 146.5 on the scale this morning. I am hoping to go gung-ho until Thanksgiving weekend. By then I would think I would be down to 143 or so, maybe lower and then we will be in the home stretch. I will post some pictures this weekend.

As for training:

Strength training w/ Marc: alot of tempo stuff which sucks. Take 4 seconds to curl the barbell, halfway down pause for 2 seconds then finish - repeat for 15 reps! Yuck! But I am super strong. We are in week 2 of the strength phase.

Kettlebells (tuesday): walking see saw press (w/ 12 Kg) for 20 paces then 20 double swings. we did this for about 100 yards. Then ran a lap. Then came back up 100 yards. Then ran a lap. Then we came in and I had everyone else do abs.

Cardio: I ran 3 miles on saturday, monday i did 20 minutes on the stepmill and 40 minutes on the elliptical, wednesday i did 1 hour on the elliptical on a cross training program that was too easy.

Tonights Kettlebell class will most likely be a collection of various odds and ends: deadlifts, squats, snatches - general full body blowout work.

My Pecs are screamin'

yesterdays strength training consisted of Incline Dumbell press, flat bench press, pec flyes, dips on the negative and one other thing. we did medium weight and worked on lifting tempo. it was hard and I am screamin'

Tonight's KB is going to be a workout with a lot static work. We are also going to continue to work on the Hardstyle form of swings which is new to everyone. I will let you know how it goes.

AM workout

So, it is back to cardio in the am. This morning I did 54 minutes on the elliptical while I finished The Other Queen by Phillipa Gregory. I was 151.5 on the scale this morning, so I gained some while in Minnesota but not too much. I will be back under 150 by next week for sure and then only 4 months to lose the last 12 lbs.



Last nights KB workout went really well. We worked the Hardstyle swing to warm-up and everyone really loved feeling the difference between the lazy swings we were used to doing and the new super speed version. We will warm-up with those until people can dial it in easily.



The VO2 Max workout went we too. I used a 12 Kg and my number was 8 - everyone else had 7 as their number. We went for 20 minutes (40 sets) with ease. I am not sure we could have done more but we will definately strive towards the upper end of sets. I am going to do this workout at least 1 time a month for our Tuesday cardio workout.



My strength training session starts in an hour. We are moving into a 6 week "Strength Phase" starting today so that should give me a lot to report on.

I'm Back

After a weekend spent at RKC level I training getting my re-certification, I am rested and recharged. We had such a great team led by Brett Jones w/ me, Phil Scarpito and Rick Carranza acting as assistants. This was my 3rd time at a certification through Dragon Door and by far it was the best!!

My two big hurdles were 1) to get below 148 lbs. so that I could snatch the 12 kg KB 70 times for my test and 2) to actually snatch the KB 70 times. On both I was on target. The weight was right on and the snatch test was easy.

Funny though, I was really nervous on the snatch test. Brett Jones was the one testing me since he was my team leader and I actually had to close my eyes for the entire time because he made me so nervous. He didn't actually do anything to make me nervous it was just that he is a Master Instructor so I got all googeldy and stupid.

I didn't train at all for 6 days and I ate whatever I wanted. My weight is back up to 152 but I think going back to my routine today will get that in check pretty quickly. Tonight I have a special class planned. It will go something like this:

100 Swings (20 at a time) focusing on technical precision. We will have to spend some time going over the precision aspect. My clients are a little resistant to that so I will re-teach and then they will do it.

The VO2 Max snatch workout in 15 second intervals for 20 minutes. If you don't know what this is you can look on the forum or e-mail me and I can lay it out for you.

We will end with TGU's. We don't do enough of these so I am vowing to work them in every class. As pointed out this weekend EVERYone benefits from constant TGU work.

And I haven't posted any pictures of my progress lately. This was taken last week when I was teetering around 149.