Crash and Burn

 So 3 weeks ago I had 2 PR's and my training was going awesome and of course we all get in this zone and everything is so right and going perfect. Well for me this was my time with my PR's and just feeling great I was in the zone, then last Saturday I ran the 5k in my best time of 18:25 and I was dead after I am not going to lie. I didn't slow down after that just kept pushing and then the last week of training was brutal I did an ok set on Monday with the 24kgs and then 2 ok sets with the 32kgs on Thursday and Friday. But on the Holiday weekend I went away with my family and I admit I drank and ate and ran and kayaked and got no rest and I can tell you this week has been my worst in a while. I didn't lift Monday I felt like shit, Tuesday I lifted the 24kgs and did a 6 min set of longcycle and I was beat, Wednesday I did a few 2 min sets with each weight and just about killed me. So after pretty much wasting my week of training due to dumb decisions on the weekend I am pissed off and realizing how important recovery is. I have known it was important but literally my sets were killing me this week when 2 weeks ago I was doing so much more and being fine. Its a rude wake up call to smarten up and train smart and make the right decisions. I will be avoiding beer totally for the next 2 1/2 weeks and will also be resting a lot more on the weekends. June 23 is coming fast and I want to be ready.
    This is where dedication comes in do you want it bad enough, are you willing to go the distance it takes and make the sacrifices that will not be easy to get what you want or are trying to achieve. We all put in a lot of effort lifting and trying to eat healthy why screw it up with a few dumb choices. I no I usually give it my all every day I lift and strive to better myself and become a better lifter, I don't want to have a bad week just because I pushed to hard doing something stupid or went out drinking with my buddies. I no kettlebells are only a hobby and I will never make money at lifting but my passion for lifting them and becoming the best lifter I can makes me want to chose the right choices so I can see how far I can take it.
  I am not saying I will never go out and do stuff, I'm just really starting to see how important the other time away from the bells is just as important. Recovery and diet are just as important as the days your pushing yourself and digging deep for those PR's your chasing.
    So just think before you do, how bad do you want it and how is this going to effect my lifting and my overall health.

Hope this helps

kettlebells and carry over

 This weekend I ran a charity 5k, It was on Saturday and the weather was perfect. I finished off last week with some average sets nothing to crazy since I hit it so hard on Monday and Tuesday. Back to the run and what I mean when I say kettlebells and carry over, I only run maybe once or twice a week tops. Some weeks I don't run at all it just depends on how much time I have and how I feel. On Saturday I got to the run and it was pretty hot out and there was a ton of people so after my buddy and I got registered we barley got to warm up or anything because we were running a little late and so we just went for it. Right off the start I ran to the head of the pack, I just wanted to keep the first place runner in my sight and this probably wasn't my best move since we hit our first mile in 5:40 and my best ever is 5:30 so I was really pushing myself. I could feel it, plus without a good warm up I was having a hard time getting my breathing under control. After the first mile me and the second place runner dropped back a little it was just to fast of a pace. I figured if I could keep up with him I might get a boost at the end or something but yet again I was wrong. The guy in 2nd and myself kept going back and fourth for most of mile and but once we hit mile three hit started to get ahead of me so I just settled down a little and did my best to hold on and finish strong. So to cut to the end he only gained distance ahead of me but I still managed to finish 3rd overall and at I think my best 5k time ever which was 18:25. I was very please with this performance considering I don't really run and most of my training is kettlebells and sport lifting. My buddy also did amazing finishing with a time of 20:06 his best time also and I have been training him with kettlebells also, with minimal running. Overall we were both very pleased and helped our team get first place overall for a great day. I'm not saying kettlebells are the only training tool but the work damn well at a lot of aspects of physical fitness.

Today's training was more of a light recovery day with the 24kgs
Longcycle 2x24 10,10,10,10,9,9,9,9 wanted to keep the 10 rpm pace but wasn't in me
5 min rest
jerk 2x24 12,12,12 triceps got sore but overall a great day still I cant complain.

Things seem to be falling into place!

 So leading up to the last two competitions I lifted at I had a few rough weeks. I was missing a lot of my money sets and everything just felt off. Its very frustrating, at times you just want to say fuck it and excuse my language but we all say it of think it at times. This is why having a coach is very helpful, my coach Chris Duffey is top notch, he tells it to you like it is and if you suck he will tell you, but he will also help you keep you head straight when things aren't going your way. Leading up to those competitions he helped me calm down and just keep lifting and ya those days sucked but there in the past. You will always have highs and lows, you just have to learn to keep at it and work on your technique and practice everything such as breathing,lockouts, dropping the bells into the wrack and setting up for the next rep. Only people who lift kettlebells really know how much it takes to actually survive a set and its not easy.
  That being said these last 2 weeks have been great for me I have hit 2 PRs in the longcycle with 2x32kg bells
Last Tuesday I did Longcycle 2x32kg 7,6,7,6,7,6 it was tough but a good set
then I did jerks 2x28kg for 3 mins @ 8 rpms holding the lockout
after 5 mins rest I did a final set of jerks with 2x24kg for 3 mins @ 10 rpms again holding the lockouts
Overall a awesome day I was really pumped.

Today I set another PR Longcycle 2x32kg 6,7,6,7,6,7,6 for a total of 45 reps in 7 mins my best is 48 reps in 10 mins so things are definitely getting better
after 5 mins rest I did a jerk set with 2x24kg 3mins@ 12 rpms trying to hold lockouts.
Huge day for me and all this because I put up with those shitty workouts and just kept practicing and working on getting better.
 I wanted to get mad and say F this but kettlebell lifting is a journey and it takes a lot of dedication and passion to make it to the higher levels. It all comes down to what you are willing to put into it, and of course a great coach is huge.

life never slows down

 I have been extremely busy lately, I haven't had a minute to myself to just relax. Between working full time, teaching kettlebells on the side and lifting I have been going nonstop. Lifting has been going great lately. Last week I set a few PRs in Longcycle with the 32kgs and also on Saturday of last weekend I went 8 mins 2x32 @ 5 rpms and this was very comfortable. I was lifting with Coach Duffey which is always a good time. This week started off very strong with a good set with the 28s going at a pace of 9,9,7,8,9 which was a good set for me. I also did a set with 2x32kgs at a pace of 7,6,7,6,7,6 which was difficult but I pulled it off and it was a PR. I have been doing a lot of mobility work for my shoulders and back and I have done a lot of jerk sets this week at the end of my workout and my over head position is feeling so much better. I am actually getting some rest up there until my triceps get to sore. Over all though training has been pretty damn awesome so I cant complain just have to remember that its not just lifting the kettlebells its about mobility,stretching, and eating healthy. You need to have a good balance in all areas to really excel and that is what I'm pushing for.