I promised I would talk more about Carb Back Loading and I plan on doing just that, but I want to make sure I can write a clear, thoughtful, and scientific explanation for people who are curious. So I need to do more research, and take a little time. My writing is also rusty with under-use. Gotta dust the cobwebs off of my communication skills, as I mainly converse and interact with three-year-olds!
Today is just training talk. I am still slinging kettlebells and walking like a mad woman. I have found that the quickest commute to work happens to include a 1.4 mile walk. Which is fine by me, cuz it gives me a chance to amp up my fatburning in the A.M. when I am fasted. I walk for about seven hours per week, at around 3 mph. I eat a little something with my kiddos at work at around 11:15/11:30 am (usually hard-boiled eggs, sliced turkey, meatballs, or a low sugar whey protein drink), then train kettlebells a few times a week at 12:30/1:00 pm.
I am re-reading “Enter the Kettlebell” by Pavel Tsatsouline and on Thursday I incorporated part of his Program Minimum Plan into my training. First I practiced military pressing 16kg and did some heavy windmills and then 5 minutes of turkish get-ups. For 15 minutes I did 10-12 kettlebell swings with 20 kg (44 pounds) then jogged a hundred yards or so, then repeated. I definitely felt the burn, but it was a pleasant session. The jogging was slow n easy, barefoot runnin in the grass, for active recovery from the swings, which I did do with a good, hard level of intensity. It was a very nice day and I really enjoyed myself. Here are a few videos:
Kettlebell Military Press Practice
Kettlebell Swing Form Check Video 4-25-13
On Friday I did 10 minutes of heavy 2-hand swings with my 20 kg, 30 seconds work/30 seconds rest. Then I did a total of 50 goblet squats with the same bell, broken down into sets of 8-10. Then I did my butt workout, which consists of kettlebell glute bridge, bird-dog, and side-lying leg adduction. I was distracted and emotional on this day, but the sweat helped a lot.
Saturday I played around with kneeling kettlebell overhead presses and taped it. I practiced my turkish get up and got quite a workout trying to take cool pictures of myself with my bells (see above)! My heart rate went up everytime I posed until I got it right. Then I performed a 10 minute workout called “Sinister” by Tracy Reifkind, kettlebell goddess. You can try it yourself on youtube! It is no effing joke. My arms were smoked after!
Kneeling Kettlebell Press
After Sinister, I went and ate some free pizza at my apartments’ office, because it was finally 6pm, and time to eat. I don’t know what got into me, because after I ate and talked and socialized for a bit I wandered over to the gym to play with dumbbells. I wanted to try something new so I did dumbbell bench press, using 30 pounders. Here’s the vid:
Dumbbell Bench Press
Today is Sunday…..and I love Sundays. I wanted to do something high-intensity, so I was going to do my sprints. Somehow I couldn’t get excited (imagine that) about them, so I did a little research on Dangerously Hardcore and found a new method to try for my HIIT (high intensity interval training). I did the recumbent bike, alternating 2 minutes of easy pedaling with 1 minute of all out 100% effort, repeating 6 times for a total of 18 minutes. HOLY HAMSTRINGS…my heart rate never got under 120 the entire duration, and my buns were feeling the “love”. Going to be doing this again. After that I jogged to the park and did some chin up practice, then jogged home. Here are my chins:
I came home and did some nice, relaxing, body-opening yoga with my favorite yogi, Baron Baptiste (on youtube). Here is the video I followed. I felt so calm and peaceful afterward…I think my next goal is to add 20 minutes of yoga per day, followed by 5 minutes of meditation.
Flow Practice to Prepare for Meditation with Baron Baptiste