... and DONE!

Here is a test to find whether your mission on earth is finished:

If you are alive, it isn't! ~ Richard Bach

Warm-up: 

Swings: 2 hands, 1 hand, alternating hand

1 arm push-up and handstand
Pull-up and heavy One arm row
Pistol

Workout: 3 rounds depending on fitness level
20 swings
20 Prison squats
20 swings
5 one arm push-up (scale: handstand, elevated, regular or kneeling)
20 swings
5 pull-ups (scale: heavy One arm row)
20 swings
5 pistols each side (scale: clean and squat each side)
20 swings
20 plank to push-up (scale: plank to side plank)

10,000 - Cheers! Reflection to come later ~

Just Keep Swinging

"Spirit ... has fifty times the strength and staying power of brawn and muscle." ~Unknown

  

This is the time when I find myself asking, hmmm ... I am doing this because, why? Well, fortunately, this being the 3rd year of participating in this challenge, I have been here before and I have an answer!

Taking on any challenge should include the why. Otherwise the staying-power can get a little weak and the opportunity for failure or sabotage becomes stronger. So, sometimes because it sounds cool, just isn't going to stand up to the temptations to skimp or quit when the going gets tough.

The first week is exciting, planning cool workouts, getting all the math done, fitting in rest days, finding my flexibility in the path to 10,000 in 31. The second week is adaptation and adjustment depending on physically how I am feeling. Stay smart, listen to my body. The third week, well, here is where the mental game really enters in to it for me. I know that I am tired, I have kept up with both CF workouts as well as stay on swing track. Post holiday life is happening, emotions might be rumbling, the SacTown Throwdown is on its way and the Open is looming. Check in. This year, I decided to participate in a crew row on Lake Natomas with some friends and while it was spectacular ... today, the last thing I wanted to do was swing ;). It is definately something I will do again! I am not run down sore, but ... whew, I could have passed to just chill. So, remembering the why here is key. I don't have to go heavy, I don't even have to hit volume, I should spend some active recovery time in today. My week started off a day behind, the L2 work easily creeps up and the intensity of some of last weeks workouts has left my energy a little low coming in to this training week. I felt like I was playing catch up all week. Then, yes, Friday's workout of the Farmer's Carry/HSPU was not the best match right before a few hours of rowing on the lake.

To swing or not to swing. So taking Saturday off was the smart choice ;). I am swinging to improve my fitness, not break it down. To strengthen from the mid-line out and build form, then speed, then strength. I love KBs and practice them with care and this year I want to get that 24kg over my head with 1-arm, either Snatch or Clean & Press. I know that I am powerful enough in the legs for the snatch, but receiving is my concern and I already can Clean the 24kg with both R and L separately, so again the lock out at the top, control ... any injury would be detrimental to this goal. All the work is based on proper loading and lock out, back to basics and foundation in practice of movement. I want to be able to stand strong, even when fatigued or tired, so today I trained fatigue and tired.

Fortunately it was a day hubby wanted to run and my sweetie girl came along with me to support my efforts. The sun was shining and it was a balmy 50 out. I was all slept in and a nourishing egg/butter breakfast under my belt. Yes, coffee was in the mix.

What to do to break through the ice.  I needed a workout plan that I could just do and not think about. Here it was. Break it up, get the work done in the middle but swing in slow and find the heat, then, cool it down and keep it smooth. I really enjoyed this. Warm up and cool down were done outside, soaking up the amazing rays on my skin, feeding my spirit. The L2 work wasn't epic, but it was completed and felt good. Swings in a perfect rep scheme. Excellent. I am so excited that I have earned some rest time during the Throwdown ;).

KB 500
5 RNDs
20 ATW
20 Swing (power)
20 Swing (OH)
20 Snatch R/L (10 es)
20 Figure 8 to Hold (10 es)

Warm up
Rnd1 @ 8kg
Rnd2 @ 12kg

Work
Insert L2 work
Snatch Ladder 45/55/65/75/80
Clean & Jerks @ 85# 14/14
Front Squat 1x20 @85#
Rnd3 ugh @ 16kg - of all things, this was the biggest challenge of the workout

Cool down
Rnd4 @12kg
Rnd5 @ 8kg yay!

7000 down, just a few thousand more to go!! Seriously!

Body Automatic

Meditation is the discovery that the point of life is always arrived at in the immediate moment.

~ Alan Watts

We also develop the attitude of being ‘out of the way’ – detached from the processes but fully aware of it. It is this attitude that allows what Burgs calls the ‘Body Automatic’ (the body’s inherent intelligence and re-organizing capacity) to kick in and begin the healing process.

http://theartofmeditation.org/written-material/basic-chi-kung-practice/

Good work for today ~

Swing Count post workout- 1,225

2 RNDs = 475 reps
25 Snatch R
25 Snatch L
30 Goblet squat
20 Thruster R
20 Thruster L
30 Swings
20  Press R
20 Press L
20 Clean R
20  Clean L
Repeat
HE 15 OH Swings just to round things out a bit ;)

750 & Counting

You have to learn the rules of the game. 

And then you have to play better than anyone else. 

~Albert Einstein

Just keep swinging! Day 2 of the 10,000 Kettlebell Swing Challenge. I am fired up for this.

""...you want to be focused on the most efficient path to the result." ~ Mike Mahler

Needed to add 10 swings to hit the big 750 in today's workout. Just a nice heavy 10 swings 28kg of them ;)! Good to feel that heavy of a weight. I can't really imagine the 70lbs.

Warm-up 

3 RNDs
10 minutes
30 seconds snatch right side 12kg
30 seconds snatch left side 12kg
30 seconds clean right side 12kg
30 seconds clean left side 12kg
1 minute swings 20kg
30 seconds rest

Workout

2 RNDs - So much more work than I thought it would be ;)
10 Tactical lunge each side 12kg
10 high pulls each side 16kg
10 sling shot each side 16kg
10 alternating bottom up cleans each side 8kg - but in good form & a flip in between each!
10 squat press each side 12kg
10 figure 8 to a hold each side 16kg
1 TGU each side 12kg - thank goodness b/c by the end I was so fatigued!!

14:30

Thanks Robert! You are the BEST! 
BUDDBELLS.com

Let's Get It Started!

The secret of getting ahead is getting started. ~Agatha Christie

Day 1 - 10,000 Kettlebell Swing Challenge! Yay!

Keeping it simple - 350

10 RNDS
20 OHSwings 16kg
20 Dbl Swings 12kg

9,8,7,6,5,4,3,2,1 16kg
1,2,3,4,5,6,7,8,9
Power Swings
Ring rows

Bells Will Be Swinging!

“You must live in the present, launch yourself on every wave, 
find your eternity in each moment. 

Fools stand on their island of opportunities and look toward another land. 

There is no other land; there is no other life but this.”  

― Henry David Thoreau

The new year has arrived yet again and am excited for the KB Swing challenge! 

Take it with me? 

January 2013 Challenge

10,000 Kettlebell Swings in 31 Days

Swing it!

Here are the guidelines ;). Comfort in knowing that these are still the same! I love being able to use the variety here. My swings have come along over these last few years because I was willing to shake things up a bit and use this time for practice as well as endurance and volume.

Ok, that's 324 (ish) swings a day for me. Outside of my normal workouts. I plan to use this month for skill work, warm up and creating solid neural pathways as it relates to my form.

Take note: If you are interested in a challenge but 10K is a little daunting, go with 3 or 5,000 the first time out. There is no Rx, it is about learning and growing in your skills ;)! 

Guidelines:
There are no rules, per se, but here are some suggested guidelines for the 10,000 KB swing challenge:

If doing 10,000 swings feels impossible, then set your goal of reaching 1,000 swings, then 2,000, etc. Before long, you will be at 10,000! 

Use whatever size kettlebell that you want to use. Be smart with your weight. 

Shake it up with all types of swings and incorporate other ballistic movements (exchange 2 cleans for 1 swing; 1 double clean for 1 swing; 1 snatch for 2 swings, etc.).

Challenge yourself but listen to your body. 

Do your swings whenever you want - morning, afternoon, evening - you can break up your swing sets throughout the day, if you like. 

Rep scheme: 
http://nofearfitness.com/articles/10000-swing-challenge.php
Do what works best for you. I provide these reps schemes as a guide or just to give you some place to start After only one week into this challenge you will know what works best for you. I personally liked sets of 25, 30 or 50. This made it easy to keep up with all the reps. As I mentioned before, I focused on 100 at a time. While I did my set I wouldn’t count to 25. I counted to 10 two times and then 5. It was easier to get through the sets toward the end if I only had 10 or 5 reps to do at a time, mentally. 

Combine one arm and two arm swings in one set. 10/10 x 2= 40 swings then 10 two arm swings as a finisher. You get 50 reps in before you know it. 

Swing ladders with multiple size bells are also a great way to get a lot of reps done in one set. For example; 44lb bell x 10, 35lb bell x 15 and a 26lb bell x 25 = 50 reps in one set. 

Swing ladder using one size bell. 10, 15, 20, 25 = 70 reps in one set. You do 10 reps with a small break (10-15 seconds), and then do 15 reps with another small break, etc.

Play around with it and come up with some reps schemes of your own. Be sure to share when you come up with something good

Have fun!

BTW Still my favorite KB Guy
Great resource for "How To" on all your favorite or soon to be favorite KB movements~

Excellent KB programs, information and unconventional training stuff!
MyMadMethods

Nutrition Challenge for the New Year?
If you are taking time to set goals and do the work, make sure that food is your priority as well. There are many challenges going on, pick one and stick with it! The key is to find what is right for your body, your lifestyle and find a better quality of life through it.

No sugar
No sugar, no starch
Primal
Paleo
Epi-Paleo
Whole30
Perfect Health
Clean Eating
Ancestral
Whatever label ... get to know yourself and GET SOME!

Swing in the New Year!

January 2011 Challenge

10,000 Kettlebell Swings in 31 Days

Swing it!

That's 324 (ish) swings a day for me. Outside of my normal workouts.

Guidelines:
http://kingjoesgym.webs.com/kettlebell.htm
There are no rules, per se, but here are some suggested guidelines for the 10,000 KB swing challenge:

If doing 10,000 swings feels impossible, then set your goal of reaching 1,000 swings, then 2,000, etc. Before long, you will be at 10,000!

Use whatever size kettlebell that you want to use. Be smart with your weight.

Shake it up with all types of swings and incorporate other ballistic movements (exchange 2 cleans for 1 swing; 1 double clean for 1 swing; 1 snatch for 2 swings, etc.).

Challenge yourself but listen to your body.

Do your swings whenever you want - morning, afternoon, evening - you can break up your swing sets throughout the day, if you like.

Rep scheme:
http://nofearfitness.com/articles/10000-swing-challenge.php
Do what works best for you. I provide these reps schemes as a guide or just to give you some place to start After only one week into this challenge you will know what works best for you. I personally liked sets of 25, 30 or 50. This made it easy to keep up with all the reps. As I mentioned before, I focused on 100 at a time. While I did my set I wouldn’t count to 25. I counted to 10 two times and then 5. It was easier to get through the sets toward the end if I only had 10 or 5 reps to do at a time, mentally.

Combine one arm and two arm swings in one set. 10/10 x 2= 40 swings then 10 two arm swings as a finisher. You get 50 reps in before you know it.

Swing ladders with multiple size bells are also a great way to get a lot of reps done in one set. For example; 44lb bell x 10, 35lb bell x 15 and a 26lb bell x 25 = 50 reps in one set.

Swing ladder using one size bell. 10, 15, 20, 25 = 70 reps in one set. You do 10 reps with a small break (10-15 seconds), and then do 15 reps with another small break, etc.

Play around with it and come up with some reps schemes of your own. Be sure to share when you come up with something good

Have fun!

BTW My favorite KB Guy
 http://www.kbinstructor.com/ - Great resource for "How To" on all your favorite or soon to be favorite KB movements~