Sunday, November 25, 2007

Power and Grace

I love the sport of Olympic Weightlifting.

Although I'm not as good at it as i used to be, when it was my main focus. I still enjoy performing the lifts on a regular basis.

I found this clip and watched it, probably four times.

I hope you enjoy.

Just awesome!

Monday, November 19, 2007

Trying to get back into the groove...

I have been somewhat of of commission for the last week and a half or so.

Not sure how I did it, but a previous hip injury reared it's ugly head again. The last time (the original injury) was an over use injury from a Muay Thai knee training.

So after an evaluation from Steve (Pro Release, LLC) we found a whole load of things going on with my left hip.

Some bursitis, a locked up psoas, issues with my sartorius and some neat SI joint stuff...oh yeah a whole grocery list of stuff.

On the table I went.

After about 20 minutes of ART, moving through some funky ROMs with ample amounts of tension/pressure from Steve I was at about 90%. This was a Friday.

The following Tuesday we (Kori was getting treated, more on that later) back in for another treatment. Same thing, only the treatment was a little less time because the eval took much less time.

We will be going back again this Friday (11/23/07) for our third treatment. I expect to be back to 100% shortly thereafter.

This is some cool stuff and best of all it works fast.

I haven't touched a Kettlebell in the last week, well maybe once. But it has been mostly BW exercises and CrossFit WODs.

So, from here it's going to be a more focused effort toward consistency with my Z work and a little less "balls to the walls" with my KBs until after New Years.

Better to get healthy now, then have to re-hab in the spring when the weather actually gets nice.

I plan to film our next treatments so hopefully I will be able to get that up here.

Til later,

Wednesday, November 7, 2007

Kori's 5 minute Snatch Test

Here the video of Kori doing the Snatch test from the Sept 8th TSC.

She did really well. I know she'll blow these numbers out of the water in April!

Soundtrack was Hatebreed.

Tuesday, November 6, 2007

My 5 Minute Snatch Test From September 8th TSC

Not a bad performance, but the more I watch it, the more I think my pacing was off. I did make it the whole 5 minutes without setting the bell down.

All-in-all not bad.

April will be better. Guaranteed.

If you dig the soundtrack it's Killswitch Engage, from the album The End Of The Heartache.

Thursday, November 1, 2007

Monday, Tuesday and Wednesday Workouts

The last three days I had three great workouts.

I'm to get some pressing in to test my shoulders out to see if it is something I can peruse.

I love to work back up to pressing the bulldog again, but only time will tell.

Monday was pretty simple:

Deadlifts 135x5 225x3 250x3 for 3 sets
Pistols w/ 16kg Bell 3x3
Presses with 24kg Bell 3 ladders of 1,2,3

I figure ladders will be the best way to build the volume up slowly.

I didn't do any pull ups, I was planning building a pull up system for our garage gym, but instead ordered the MOD 1 from Torque Athletic along with a 5lb pair of club and 1-1/2" rings. I'll let you all know how these turn out.

Once I get the MOD 1 I'm going to have the fab shop take a look at it to see if we would be able to reproduce it for our gym and maybe for resale. They made me some great sleds (which we plan to put on the market shortly, one will be "push-able" with handles and all).

Tuesday's workout was the first day of an experiment.

I took Don Stevenson's snatch program and entered 65% of my max to cut the volume down. If you have ever done this program you know the volume gets down right obscene toward th middle weeks.

I figure with it tamed down to 65% I can still get decent numbers and maintain condition while building strength for the LEVEL II RKC. Once I'm done with the 65% "bracket" I'll bump it to seventy percent, and so on. I'm focusing on slowing down, the corksrew and getting the bell into the "OK" sign on the down swing to save my hands.

Wednesday was anther fun one.

Warmed up with Clubbell Rockets 3x20

Then moved onto presses w/24kg 5 singles (yes, I'm using the ladder scheme from ETK)

Sumo Deads, 135x5 155x3 185x3 225x3. I didn't know where to start or finish with these, I haven't done them in, no lie, 5 years or so. They felt strong and I hope the added adductor work wall make my pistols stronger "in the hole".

Pistols 3x3 w/ bodyweight. Had a hard time holding tension on the left side, a few reps turned into Deck Pistols.

Mobility and Flexibility work.

And that's all she wrote.