The Kettlebell Progression

If somebody were to ask me what my favorite power lift was, I'd reply Clean & Jerks and if somebody were to ask me what my favorite endurance movement was, hands down, it'd be the kettlebell. 

It took a while for me to warm up to the Clean & Jerk, but from day 1, I was in love with the kettlebell.  Can't really explain it, but it was love at first swing!  Before Crossfit I had never picked up a KB, but I'm really glad that I did.  If I could, I would kettlebell swing all day. 


Back in April of 2011, I started with the iddy biddy baby KB, the 8kg or about 17.5 lbs and as of this past Saturday, I am now swinging the 1.5 "pood" or just over 52lbs.  

That KB is bigger than my head!

I've danced around the possibility that I was ready to use the 1.5 pood in the WODs, but Saturday's cash out was a clear indicator that I will no longer use the 1 pood.  I did 22 unbroken KB swings and honestly, if I had properly chalked my hands, I believe I could have at least gotten to 30.  Just another awesome way you can monitor your progress here at Crossfit610. 


And here are some other fun kettlebell things:

that's like a what, 2 pood?

KB Necklace, key chain, bracelet, so cute!!

Friday:

Ran 3 Miles

Saturday:

WOD

30 Ring Dips (pb)

30 Box Jumps (24)

30 Thrusters (55lbs)

30 Ab mat Sit Ups

30 DU

30 Calories (row)

18:07

Sunday:

5.5 Miles Run in 55:38

Monday:

Endurance

5 Rounds

250 Meter Spring

10 Slam Balls (20lbs)

3 minutes rest

WOD

9-7-5-3-1

Over the Box Jump (20)

Burpee Pull Ups (jumping)

4:26

When is it OK to Cheat?

The "right" answer to that question is:  Never.  It's never ok to cheat. 

You can apply that to anything.  Relationships, tests, contests, games.  But what about when you are dieting?  Same rules apply? 

Now into my 10th month of Crossfitting and my 6th week of training for a half marathon, I think I've become a victim of:

"I worked really hard in the gym and my run today, it's ok if I cheat on my diet a little." 

Here are the main issues:

1. My appetite has gone through the roof.  I've used the word ravenous more this week than I have my entire life combined.  When I'm ravenous, its difficult to walk past the box of donuts in the office or drive by that fast food place that I have a coupon for without stopping to eat.  Reason for ravenous appetite lately?  Has to be the Running.  I'm clocking in no less than 10 miles per week in ADDITION to my normal Crossfit WODs. 

Solution?  Feed the hunger, but with healthy/paleo foods.  As much effort as it is, I have to arm myself at the work place with lots and lots of paleo foods to keep me from giving in to that stupid box of donuts.  I also keep a nalgene bottle right next to my computer to keep myself hydrated and sometimes to get through the hunger. 

2. I don't think I'm realizing how often I'm saying, ok just this once, I'll have a cheat item.  It's easy to do, and unless you are keeping a food journal (which I used to do, but again, it gets very labor intensive) I very well could be cheating once or twice a day and not even realizing it. 

Solution?  Cheat free day counter.  Have you ever gone to a place of work and seen a sign similar to the one pictures above?  These always used to crack me up.  I would frequent a discount store to visit a friend and get a glimpse of their accident free sign.  Not once did I EVER see it above 10 days.  So I think I'm going to try this system out rather than keeping a food log.  

In order to do this, I have to define what a cheat is.  As luck would have it, this really easy to follow chart has been circulating Facebook and I think it will be a perfect way for me to determine what is considered a cheat and what is not.  

 

How many days do you think I can get my cheat free counter up to until I cheat?  5, 10, 30?!  Should be interesting to see!

I Want Results, Dammit!

I am so happy to welcome Dennis back home tonight!  He has been away since Monday for work and I've missed him so much (hard to believe right!? LOL).   

I'm the Blue dot, Dennis the Purple dot

(and YES Dennis and I have an app that tracks each other's where abouts)

Despite the lack of workout buddy, I've kept myself pretty busy and on track with both my WODing and Running.  With an added bonus, going to bed WAY earlier than normal.  Going to bed early makes all the difference when you are going to the 6am WOD.  It's easier to get out of bed, and I feel more awake when I'm there. 

With my ever busy week, I have to strategically plan my WODs and runs.  If I have after work plans, I would WOD in the morning and on the days that I don't have plans I run after work, or if I can fit them in, before my plans.  It takes a little bit of juggling, but it's possible. 

I'm starting to get a bit anxious to see more results in my figure because I ordered a new baithing suit for March and stupid me tried it on.  And of course, I wasn't happy. 

My arms, shoulders, and legs are great! No complaints, in fact my arms and shoulders have never looked this good, but there is one problem area that just doesn't want to go away. 

Now before I get tooooooooo upset, I have to go back to my before and after pictures and remember how far I've come and just have the patience and know that with continued hard work and dedication, I will see the results I want.  I still have a good two months to get rid of this extra belly fat. 

I'll be taking a new set of pictures at the end of March and hopefully they will show positive differences from the set of pictures I look in January.  I was curious about my weight number this morning (even though the number is somewhat irrelevant) I clocked in at 152.8.  Not to shabby.  I'd LIKE to be back in the 140's but again, if I continue to build muscle and burn fat, I'm not sure how much more I'll be able to tip the scale. 

What ways besides the scale do you track your progress?  Pictures, how much weight you can move on a bar, measurements, clothes fitting? 


Wednesday:

Glorious, glorious rest day


Thursday:

WOD
50 Turkish Get Ups for Time
10:35 using 15lbs

Mobility