Average to RKC

New week new me????

2009-09-20T16:22:00.000-07:00

Well I have finally got motivated to post up again about training. Kept falling off the wagon, train a couple weeks and eat well, then miss a week, and start again. A vicious cycle. Well its a new week and I have finally found a training partner local to me who is willing to train hard everyday and keep each other accountable. We are starting tomorrow at 5:45AM so it should be interesting. I will keep the posts more frequent if I have the time, but school and work are going to be the death of me.....

Been a while.....

2009-05-02T08:18:00.000-07:00

Well it has really been a while since I have posted up what I have been doing with my training. I have been really busy with work, school, and planning a wedding. I have been training really hard following similar workouts as I have posted in the past, doing a cycle of strength one day, then cardio the next, then a light/rest day after that, and then starting back over at strength, incorporating various KB workouts all the while. I have been seeing good results with what I am doing.

I have also been playing around a bit with some MovNat training methods. I do not know much about this because it seems its in the beginning stages of being created, but I discovered it in Men's Health Magazine a couple months back and have been researching it some on the internet. I like its philosophies and have started incorporating some bear crawls, crab walks, climbing, and even a bit of running, as well as KB's to make me a true renaissance man. I like its primative methods, like KB's, that make us into the men we were designed to be. Practical strength to be able to accomplish anything life has to throw at us. If you have not heard of it, check it out on their websie at:

http://movnat.com/

Well....back to training hard, hopefully I will be more diligent to post up regularly.

2009-03-25T15:33:00.000-07:00

Today was the first day I added snatches to a workout. I have been practicing them for a few weeks and had Tim help me get my form down but today was the first day I incorporated them into a workout. I didnt want to over do it the first time so I kept it minimal.

Snatches w/16kg 5L/5R on min for 5 mins

Two handed swings w/32kg 10 on min for 10 mins

Pushups 10 on min for 5 mins

2009-03-24T14:04:00.000-07:00

Today I was feeling pretty drained from a busy day yesterday so I just had a very light workout.

Swings: 10L/10R w/24 on min for 6mins

Then I did some KB push ups. I didn't really count how many. Just did sets of 5 to 10 until tired. Probably did about 5-6 sets.

Tomorrow, hopefully I will feel a bit more lively and can get a solid cardio day in.....

2009-03-23T16:25:00.000-07:00

Same story different day....been pretty lax on posting my training but am getting back on board with it. Last post I made I stated I was on the uphill swing of getting my diet back under control and have made some pretty good progress over the last few days. For anyone who gets stuck in a slump you just have to keep reminding yourself it is another day tomorrow with a fresh start to training, diet, or whatever you are working to discipline yourself in. As with many people, I can beat myself up over eating bad for a day....which then leads to another day and then another, but you just have to remind yourself to get back on that horse because tomorrow is another day. To quote some stupid movie I have seen in the past...."Tomorrow is the first day of the rest of my life...." You just have to keep this mentality and keep getting back on that horse if you fall off.....

Todays workout:

Getups 5mins x2 w/24

C&P ladders w/24s 1,2,3 x3

Squats w/24s 3x3

Rows 5L/5R x3 w/24

2009-03-17T13:38:00.000-07:00

Well I have not been that dedicated to posting my progress on this blog because I have been busy and when I am not busy I am to lazy to post.....with that being said, training has been going well but I am having to work hard to get my diet under control. I am having to many cheat meals. I attribute this to being busy and needing quick meals on the go. I am getting back on track though so without anymore mindless rambling....

Todays workout:

Swings 10 on minute for 12 minutes w/32kg

Pushups 10 on min for 10 mins

Todays workout

2009-03-12T14:26:00.000-07:00

Today I was running short on time so I just had an intense swing routine, well intense for me....

My goal was 10 mins on min 10L/10R swings with 24.....I lasted the first 6 minutes and then had to slow down to 10 swings a minute. I went for 14 minutes instead of ten to get the same volume of swings in since I was only doing 10 swings each set for the last 8 minutes.

Total swings: 200 in 14 mins

WOD 3/11/09

2009-03-11T20:00:00.001-07:00

It felt good to hit the bells again today after taking a few days off. Todays workout:

TGU: 5 mins w/24

Press ladders x3 (3,2,1) w/24s

Squats w/24s 3x3

Rows 5L/5R x3 w/24

KB pushups 10x3

Sunday workout

2009-03-08T19:46:00.001-07:00

After a bad week of getting hung up on eating junk and not training because of a sore shoulder, yes I know it was my fault, Paul and I hit it hard as ever on our normal Sunday meets.

Todays workout:

TGU: 20 minutes with 24 alternating sides each rep.

Swings: Top of the minute 10 two handed swings w/24 for 25 minutes. We started with 20 swings per minute but dropped that fast because we could not keep the pace going for all 25 minutes. Including the first sets of 20 we did 270 total swings.

Pretty solid workout....ready for a new week to start to get back to eating right and training harder than ever....

2009-03-03T17:18:00.000-08:00

Todays workout:

TGU: 5mins x2 w/24

C&P: Ladders 1,2,3 x3 w/24s

Rows: 5L/5R w/24

WOD 3/2/09

2009-03-02T14:40:00.000-08:00

Today was a normal cardio day. I left my 24s in the car last night after coming home from Raleigh and it was snowing out so instead of one handed swings w/24 I did:

2 Handed swings w/32 10 on min for 15mins

Pushups 10 on min for 10 minutes

Solid day....looking forward to strength day tomorrow....

Training with Tim

2009-02-28T16:42:00.000-08:00

Today would have been my normal light day for the week but I was fortunate enough to train with Tim, an RKC here near Raleigh. I needed his help to work out my problems that I was having with the snatch. I feel I got a really good handle on it now and could not have done it without him. He also looked at form of everythign that I was doing and gave me some much needed pointers on how I could hone in my techniques. It was a light day but I learned a whole lot and am looking forward to implimenting it in the coming weeks. Training starts back tomorrow with a hard day of cardio.

Todays workout

2009-02-27T21:00:00.000-08:00

This weekend I am back in Raleigh to do some wedding planning with my fiance. Should be fun...if only you could type sarcasim. With that being said I was able to get a good quick cardio session in today in my garage, which was a nice change of pace following training in a park.

WOD 2/27/09

Swings: 10L/10R w/24kg on min for 10 minutes.

Then was able to do 5 sets of 10 pushups on my kettlebell handles before my parents started hounding me forcing me to end my session. I was not that upset since pushups on the handles, being able to get a larger range of motion, is really taxing and in all I felt I got a solid workout.

Tomorrow I am meeting with Tim to have him review my form and help me develop my snatch technique.

WOD 2/26/09

2009-02-26T12:54:00.000-08:00

Well it has been a few days since I have made it on here to update what was going on in my training. Every time I would sit down to write what I did that day something would come up so sorry for the couple day absence if anyone was paying attention. I am still training hard.

Today was nice since the weather was perfect out. I decided to take the bells to the park for a bit of strength training. It is so much nicer to train out in the air and in the grass then in the confinements of my small college apartment. Todays workout was as follows:

TGU 5L/5R x2 w/24kg

C&P 1,2,3 ladder with double 24s for 3 sets. This was new to me pressing both bells at the same time since I just got my second 24. It is a whole different ball game pressing both at the same time. I am having trouble racking both bells cleanly repeatedly so that is something I am going to have to work on. Also swinging double bells is tough to keep them from throwing you around. I am looking forward to mastering this skill.

Rows 5L/5R x3 w/24kg

Squats with double 24s: 3x3

Then I was feeling good and I was on a little league baseball field so I decided to sprint some bases. I sprinted from home to 1st, then side shuffle to 2nd, then backpedal to 3rd, then side shuffle to home again. I did this 5 times on top of my lifting and after that I was gassed so I packed it up and came home.....I hope tomorrow is as nice so I can go back for some cardio.

Light Day 2/23/09

2009-02-23T16:49:00.000-08:00

Today was my normal Monday after a hard training day on Sunday. To my amazement I was able to press my new 32kg once with both left and right which made me feel great to set a new personal best. Todays, workout, though not that much, was as follows:

TGU: 5mins x2 w/24kg
2L/2R w/32kg

Pressed the 32kg once with each arm, cant wait to do ladders with it....all in good time

WOD 2/22/09

2009-02-22T16:34:00.000-08:00

After taking the day off yesterday to relax and get caught up on some school work, we hit it hard today. In true Sunday fashion, Paul, Brett and I cranked out another strong card workout. Paul keeps coming up with variations to make it that much more challenging and this Sunday was no different.
Today's workout was done with the ordinary card deck and was as follows.

Black face cards: 15 swings with 24kg on the minute. When the minute was up you flipped the next card for the next workout.

Black cards: 10 swings w/24kg same time as above.

Hearts: Cleans and presses with 16kg for the number on the card with both arms.

Diamonds: Rows with 16kg for the number on the card with both arms.

I believe this totals up to:
Swings: 290
Cleans and Presses: 85L/85R
Rows: 85L/85R
Completion time: 1hour and 3o minutes

WOD 2/20/09

2009-02-20T12:56:00.001-08:00

Today was a light day again. Decided to play around with my new 32kg today.

Swings 10 on min for 10 mins with 32kg.

2L/2R TGU with 32kg.

This new 32 feels real good. I cant wait to press if for reps. Got to work my way up but the TGU and swings felt real solid with it. I didn't want to push it to hard on the TGU and hurt myself so I only did a few. Tomorrow I will take off and then Sunday I am meeting with Paul and Brett for some more card fun.

WOD 2/19/09

2009-02-19T14:09:00.000-08:00

Today was a great day. I got my 2 new bells today, another 24, and a 32 to work up to. I wanted to get the other 24 to start working on some double bell drills. Todays workout was as follows:

TGU 5 mins x2 w/24kg

C&P 1, 2, 3 ladder w/24 for 3 sets

Squats w/two 24s 3 reps for 3 sets

Practice windmill 3L/3R w/16kg

WOD 2/17/09

2009-02-17T10:33:00.000-08:00

Todays workout was a bit of cardio. Definetly seeing endurance changes in myself drastically over the last 3-4 weeks. This is very encouraging.

Swings w/24kg with this pattern for 5 sets 3 mins a set with no rest between sets:
10L on min
10R on min
10L/10R on min
Total swings: 200 in 15 mins

Body weight pushups:
10 every min on min for 10minutes
Total: 100

Practice day 2/16/09

2009-02-16T17:58:00.001-08:00

Well after a pretty taxing workout yesterday I wanted to do a light day today just to keep loose. I wanted to practice things that I feel my form is not good enough on to do sets of so I just enjoy "playing" with them on my off days. So today's mini workout/play day was as follows:

TGU for warm-up 5L/5R w/24kg

Windmills 3L/3R x2 w/16kg
Snatches 5L/5R x4 w/16kg
Renegade rows 3L/3R x2 w/16kg

All with breaks as needed between sets....

Workout 2/15/09

2009-02-15T17:12:00.000-08:00

Todays workout was intense as usual on Sundays. Today Paul and I knocked out another round of the card training.

52 cards with the following combo on every card. full minute rest after 8 cards are drawn, then repeat another 8 cards. Repeat this sequence until we get through the full deck.

Black Face Cards = 15 swings
Black non face cards = 10 swings
(For Swings A 60 second countdown timer will start when a swing card is drawn. Perform reps and rest until timer expires then draw next card)

Hearts = Right clean and press for number on card, 10 for face 1 for ace.
Diamonds = Left clean and press for number on card, 10 for face 1 for ace

Total reps:
Cleans and presses w/16kg: 170 (85L/85R)
Swings w/24kg: 290

Completion time: 1 hour 11mins

2009-02-14T14:25:00.000-08:00

Today I am in Raleigh visiting my parents because it is my Dads bday on Monday. With that being said, I was in a hurry to run out the door yesterday without grabbing my KBs. Today I did a 2.5 mile run instead of KB training because that is all I had. That is my simply workout today. Getting ready for meeting with Paul and Brett tomorrow to train hard.

Workout 2/12/09

2009-02-12T12:38:00.001-08:00

Well today was pretty solid strength day. My hands are holding together buy I need to sand down my calluses a bit because they are sticking up and every day I fear they are going to tear. As for my workout

Get-ups w/24kg
5L/5R x2

Cleans and presses w/24kg
Ladder 1-2-3 L/R for 3 sets

Front Squats w/24kg
3 sets of 5

Workout 2/11/09

2009-02-11T14:22:00.000-08:00

Today was a bit of cardio action:

Swings w/24kg for 3 sets totaling 12mins
10L on min
10R on min
then 10L/10R on min

Pushups
10 on min for 10min

2009-02-11T12:25:00.000-08:00

Being that I have no idea what I am doing with this new blog thing...I can not figure out how to edit my previous post to add some more fleeting thoughts that I did not make in my last post.

I never really explained the purpose or reason to create this blog, or its title. If you read my profile you can see that I will be graduating from UNCC soon and pursuing a career in construction. That really has no relevance on my purpose here but I thought I would make it known again. With that being said, I also have recently cultivated a passion for working out. I played soccer my whole life until the start of college. Some kids get there 'freshmen 15" or so but I developed a "college 40 to 50." I weighed 185lbs my senior year playing soccer 6 days a week and training like a mad man. Well a few years later and a bunch of carb loaded, cheap college food later mixed with no exercise, I got up to close to 240lbs. It was at that point that I knew I had to do something about it. Where did my low body fat percentage and 6 pack go? I tried to do the running thing and the gym thing but it just didn't stick because of a lack of dedication.

I was introducted to KBs a year or so ago by a friend of mine. He showed me the swing and TGU and I thought he was crazy. We worked out a few times and then we met with an RKC, the title had no meaning to me at the time. He showed us a lot and helped us master basic techniques of get-ups, swings, and cleans and presses. I bought a KB from him with lots of visions in my head of really getting into when I got back to college. Well it didnt really happen....suprise huh? Well 9 months or so passed and I got the urge again to pick up that devil bell and let it whip me into shape. I started a basic regiment and contacted the RKC, Tim, who helped me earlier on. I met with Tim and we ironed out a beginner system for me to get in great shape. I came back home ready to hit it hard and really get some results, planning to meet with Tim regularly only to get lazy again a few weeks in because life got in the way. A few months passed and I was back on it, harder than ever, ready to really get it done. I knew I could not do it alone so I tried to get all my lazy friends to hop on board with me. Nobody would bite and thought it was stupid idea so I turned to the internet to try and find some like minded people to work out with. I found a couple guys here in Charlotte, Paul and Brett, and we are meeting weekly to train hard in a local park and to keep encouraging each other. We train all week on our own and then meet on Sundays to train together. We have been doing this for a couple of months now and I have really seen a difference in my attitude towards training and know I am going to go far with it.

With all that background info out of the way....I am using this as a public declaration of me going from an average college guy to an elite athlete who will become an RKC early 2010. I am a goal oriented person so I need an end goal to work towards and I know becoming an RKC is the perfect goal. I will lead by example to my friends and family and get everyone off the couch and moving. I will get them in the best shape of their lives if they will let me help.....

Opening

2009-02-11T12:05:00.001-08:00

Its a beautiful Wednesday afternoon here in Charlotte, North Carolina. I have been toying with the idea now for a while to create a blog to keep my training recorded online. I have had an excel spreadsheet to monitor my workouts and my meals during the day but I keep loosing track of it because it is not that interesting. I have been doing this because I am trying to get my training under way to make a lot of progress to become an RKC early next year, 2010.

My strength gains have made progress, but my noticeable difference is the increase in my endurance. I started out a few months ago barely able to swing the 16kg bell 10L/10R every min on the min for 6 mins. Now I am able to do that for 10 mins or more. I have changed over to swinging the 24kg last week to increase my grip and overall strength.

This morning I weighed 214.6lbs