Thursday, April 30, 2015
Does your training have a purpose?
Do you ever question why you are doing certain things in your workouts? Maybe you saw it on a youtube video from a fitness guru you follow or even saw someone else doing the same move/routine at the gym. Everything you do in the gym should have a reason behind it! Do you only go to the gym with the idea that later on you can eat whatever you want? If you answered yes, I highly suggest you rethink the your purpose for working out. It is a lot easier on you and your body if you commit to eating healthier in the first place instead of trying to work out extra hard just so you can enjoy that Starbucks iced frappacino that is loaded with dense, useless calories, a whopping 500+ calories! Most workouts in the gym will only burn a few hundred calories maybe 500 if you work really hard! And I know what you're thinking, "but my FitBit says I burnt 695 calories in just 30 minutes!!" Well that's great if you want to believe those gadgets in the first place. It will also probably tell you that you walked 210 steps from your car to the front door of the gym! So if you're just doing hour after hour on the treadmill or burpee after burpee just to see your calorie numbers burn up on the screen of your Fit Bit or whatever device you use, I think it is time to step back and see how you really feel. Has your weight dropped significantly? Maybe a pant size since you started but now your weight loss has plateaued. I honestly think that making smarter eating choices in the first place will save you a lot of time and aggravation in the long run! Your body is a very smart specimen and knows what it needs to survive. When was the last time you challenged your strength in the gym and really pushed it? Instead of just going through the same old routine with the same exact weights day in and day out. Think about it. How many people do you see in the gym everyday, doing the same machines and routine. They look the same and nothing ever changes except the new expensive workout gear they purchased. Don't be that person who just cruises through life never achieving their true potential. Go out and make changes, but do it for yourself! Succeed in your goals and don't let anything get in the way. Have a purpose when you enter the gym and if you don't really know what you're doing, hire someone who does or do some research and educate yourself. Time is valuable and we can't buy more of it. Stop wasting your time and take action!
Tuesday, April 21, 2015
What do you want to no?
It has been way too long since I have posted on the blog. Life gets in the way, your schedule gets crazy and you find you barely have enough time to shower or eat most days. We’ve all been there. But my goal is to change that and become invested in my blog posts again. I want to find out what everyone is interested in me writing about and what I can do to help people achieve their goals. This blog isn’t for me; it’s to help people learn the best ways to achieve a healthier lifestyle and reach that “ideal” body they’re looking for. I feel that helping others will allow me to gain confidence in the knowledge I have and help me become a better teacher. I always feel that the best way to become a master at something is to teach other people what you know while also learning from their obstacles and challenges they have faced.
I could write all day about what to eat and when to eat it, or how to lift and exercise, but those are all aimed towards myself because I no what my goals are and what works for me. But I want to find out what your goals are and what has worked for you and what has not worked for you. Some people need more strict diets than others due to food allergies/sensitivities or a personal goal. I want to hear your questions and problems you find yourself facing daily and help you find the best ways to overcome them. My goal is to make this an interactive blog where I answer your questions to the best of my ability and point you in the right direction to do your own research! So any questions you have, leave them in the comments below and I will either respond back or even make a whole blog post about it!
Thursday, July 17, 2014
Is GOAL setting worth it?
Without a true destination, how will you ever know if you're really heading in the right direction? Or rather, if you don't have a measurable goal set, how can you possibly achieve it?
Just saying something vague like I want to look good for the summer or I want to pack on some muscle isn't an actual goal that can be measured.
To make the most out of setting goals, you really want to make a detailed description of what it is you hope to achieve. This is where you don't want to make a goal such as "lose some weight" or "gain a few pounds of muscle". You want to make it really accurate, for example, "get my body fat down to 8% by August 17, 2014" or "pack on 3 pounds of lean muscle mass bySeptember 5, 2014". These are goals that can in fact be measured.
These goals will take more effort because you have to put more into them to measure their success. For the first goal, you will need to measure your body fat and track it to make sure you are seeing body fat drop while also making sure you're not losing too much lean mass. Or if your gaining lean muscle you will have to use the scale to check your weight and also measure your body fat to make sure your gaining lean mass and not too much fat.
Set a deadline or a time frame on when you plan to achieve your goal. Be strict with this time frame and stay with it. This will hold you accountable in reaching your goal. By setting a strict date you ensure that you have a time frame to complete your goal. This makes cheating, such as a few beers at a cookout or a plate of wings and nachos a lot harder to justify. You have a specific goal you want to achieve and a set timeline to do it in, so those cheat meals are not going to help you get there on time. Or if you do over indulge, you're just going to have to work a lot harder in the gym. And really, who wants to work any harder than they have to?
Lastly you want to plan out the actions steps you plan to take to achieve your goal. If your goal is to drop the body fat, you have to learn how to measure your body fat and check the same measurements each week. You should record your results to make sure your going in the right direction and to keep track of your progress. If you are not seeing any progress you know right away you have to adjust your nutrition and exercise. If your goal is to add 3lbs of muscle then you should learn to measure your body fat and use the scale to make sure your gaining weight but that its lean muscle and not just body fat.
Your goal(s) should be practical. Something like 3-5 lbs of muscle in 2-3 months can happen. But something extreme like 25lbs of lean mass in a month is only setting you up for failure and discouragement. By achieving small the small reasonable goals you will gain motivation and feel good about yourself! These achievements will keep you on the track to success. It is all the small victories that will keep you motivated and happy.
Remember when planning your goals, they should be as specific as possible. They should be measurable! That way you can keep track of your progress and make sure you're getting results. Goals should also be realistic, not something crazy and extreme that will just end up disappointing you. Lastly your goals need a deadline to keep you on track and on a reasonable timeline so you know where you have to be at certain dates leading up to your deadline.
Try setting a reasonable goal with all the above information above and really give it your all. I bet you will be surprised at how good it feels when you accomplish it.
Here's some links to get you started on measuring body fat:
http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/
http://www.muscleandstrength.com/tools/how-to-measure-bodyfat-using-calipers.html
Just saying something vague like I want to look good for the summer or I want to pack on some muscle isn't an actual goal that can be measured.
To make the most out of setting goals, you really want to make a detailed description of what it is you hope to achieve. This is where you don't want to make a goal such as "lose some weight" or "gain a few pounds of muscle". You want to make it really accurate, for example, "get my body fat down to 8% by August 17, 2014" or "pack on 3 pounds of lean muscle mass bySeptember 5, 2014". These are goals that can in fact be measured.
These goals will take more effort because you have to put more into them to measure their success. For the first goal, you will need to measure your body fat and track it to make sure you are seeing body fat drop while also making sure you're not losing too much lean mass. Or if your gaining lean muscle you will have to use the scale to check your weight and also measure your body fat to make sure your gaining lean mass and not too much fat.
Set a deadline or a time frame on when you plan to achieve your goal. Be strict with this time frame and stay with it. This will hold you accountable in reaching your goal. By setting a strict date you ensure that you have a time frame to complete your goal. This makes cheating, such as a few beers at a cookout or a plate of wings and nachos a lot harder to justify. You have a specific goal you want to achieve and a set timeline to do it in, so those cheat meals are not going to help you get there on time. Or if you do over indulge, you're just going to have to work a lot harder in the gym. And really, who wants to work any harder than they have to?
Lastly you want to plan out the actions steps you plan to take to achieve your goal. If your goal is to drop the body fat, you have to learn how to measure your body fat and check the same measurements each week. You should record your results to make sure your going in the right direction and to keep track of your progress. If you are not seeing any progress you know right away you have to adjust your nutrition and exercise. If your goal is to add 3lbs of muscle then you should learn to measure your body fat and use the scale to make sure your gaining weight but that its lean muscle and not just body fat.
Your goal(s) should be practical. Something like 3-5 lbs of muscle in 2-3 months can happen. But something extreme like 25lbs of lean mass in a month is only setting you up for failure and discouragement. By achieving small the small reasonable goals you will gain motivation and feel good about yourself! These achievements will keep you on the track to success. It is all the small victories that will keep you motivated and happy.
Remember when planning your goals, they should be as specific as possible. They should be measurable! That way you can keep track of your progress and make sure you're getting results. Goals should also be realistic, not something crazy and extreme that will just end up disappointing you. Lastly your goals need a deadline to keep you on track and on a reasonable timeline so you know where you have to be at certain dates leading up to your deadline.
Try setting a reasonable goal with all the above information above and really give it your all. I bet you will be surprised at how good it feels when you accomplish it.
Here's some links to get you started on measuring body fat:
http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/
http://www.muscleandstrength.com/tools/how-to-measure-bodyfat-using-calipers.html
Wednesday, July 9, 2014
Loosening the Internet's Grasp
Want to learn how
to pack on some muscle? How about add a
hundred pounds to your bench press in a month? Lose fat while maintaining as
much hard earned muscle as possible? Want to lose weight while still eating all
of your favorite foods? Well you’ve come
to the right place! With just three small payments of $19.95 plus shipping
& handling blah, blah, blah…
We have all heard
these endless claims for the newest weightless miracle, the greatest workout
supplements and the latest fad diet day in and day out. We are given false hope
through many different sources, the internet being the biggest culprit of all.
There is an endless amount of information available at our fingertips these
days. Except it can be both a blessing and a curse. You can learn pretty much
anything you want with a few simple clicks. And this folks, is where the real
problem lies.
All of your
questions and thoughts you type into Google or any other search forum will
provide you with countless links showing you how to achieve your goals. But as
you do your research, you will begin to find that many of these ideas conflict
with other ideas you have found on the internet. One article tells you to go to
the gym and leave it all on the floor (don’t forget to call into work since
your body will hate you the next day); while another article tells you to leave
the gym feeling better than when you went into the gym, all body parts still
moveable. This is where your head starts to spin and you begin to feel
helpless. Who is trustworthy and who isn’t? I have been here more times than I
care to admit. With the vast amount of information out there, it is not easy to
figure out which sources you can trust.
It doesn’t matter
if you are looking up workout programs, nutrition advice or what supplements to
take, everyone has an opinion. The sad part is, money is one of the biggest
parts of many sources opinions. People who look the part for whatever the
company is trying to sell next, get paid to endorse workouts, supplements and
nutrition regimens. Honestly, who would you trust? Some mean, lean, sexy,
ripped model or your average Joe? It is the way the world works sadly. If you
are looking for the next big thing for your fitness or nutrition, you are obviously
going to trust the person who looks the best. Clearly if it worked for them, it
will work for you. You already look way better now than they did in their
before picture! The same thing goes for the article you read online. It may say
backed by scientific research and you think, how could they be wrong?! But a
lot of these scientific studies have a lot of variables going into them that
they never tell you about. “The new Muscle EXPLOSION supplements will make you
arms grow 4 inches in 4 days!” Been there, tried that and my arms still look
the same. Except now I’m down $60.
I don't want this
to be all negative. I do use supplements
and trust some of them. But a proper diet will get you better results whether
you want cannonball delts or a six pack. You have to eat right before
you worry about most supplements. That is just a plain fact. I used to buy a
ton of supplements at once and if it worked I was pumped but I had no idea
which supplement was actually giving me the results. My advice, add one thing
at a time that way you can pinpoint if it is truly working or you’re just
pissing it out.
As far as workout
plans, and nutrition or “diets”, try something out for a few weeks. Give it a
honest effort, as Dan John says and then you can talk about it, See if it
worked or if it didn't and move on. Consistency will triumph the quick fixes.
Getting in shape
is a lifestyle and something you are always working on. So whatever plan of
action you decide to take, make sure it is one you can live with and it’s not
going to make you an unsocial hermit. Because really if you can’t go out and
enjoy your life I genuinely don't think any amount of muscle or a chiseled 6
pack is going to make you happy. I mean if 60 second abs or fake chocolate cake
for breakfast are what you want, by all means go for it. But if you’re looking
for real life workouts and good, wholesome nutrition, skip the quick fixes!
Wednesday, July 2, 2014
Priorities
Ever hear someone say, “I don’t have
enough time” or “I can’t afford that” when referring to the gym or clean
eating? These phrases, or excuses as I like to call them, get thrown around
without people actually taking a moment to think about what they are saying.
Saying you don’t have enough time to
complete a 30 minute workout when you just spent a half an hour looking at
Faceboook updates or looking through all the latest pins on Pinterest is just a
flat our poor excuse. You also get people saying that the gym membership or
personal training sessions are too expensive. Yet these same people are wearing
the new Jordan sneakers, which can run you a pretty penny. Or they're driving a
car that is the cost of a gym membership for life. I'm not saying don't have
nice things or never buy myself something I might not necessarily need, but
people need to be aware of their priorities. If you want to work on your
fitness, make yourself goals and work towards them every day.
The other infamous saying, “I can’t afford
that” is usually said when discussing buying organic or healthier options for
food. This might even be coming from someone who is wearing nice clothes and
driving an expensive car with “DUBS”. You get the idea. But what I am really getting
at is the way to make these things happen is to make them a priority. Think
about how much you spent when you go out to eat at a normal restaurant with a
significant other, you probably spend $80-100. That right there can buy you
some quality food that will last you the whole week.
When you make working out and buying higher quality foods a
priority, you will see just how much time you do have to accomplish these small
tasks or how affordable these healthy options can be. But next time you say
something like " I can’t afford that" or " I don't have enough
time" think about it for a minute and I bet you will see that the problem
isn't the " time" or "money", its' about you not making it
a priority in your life. There are mothers and fathers who find a way to raise
a family, workout, and eat healthy. We all have the same 24hrs in a day to get
what we need to get done, so stop making excuses and start changing your
priorities.
Wednesday, June 25, 2014
No such thing as perfect
Over the past
year I have read my fair share of books and talked with some very knowledgeable
people on the subject of training programs. The knowledge I have gained has
opened my eyes to the vast freedom of training.
For far too long
I have over complicated my ideas on training; always searching for that
"perfect" program, one that has never been found or created ( sounds
like Indiana Jones or something). Well after all the countless hours I spent
dreaming over this ideal program, I was hit in the head with the phrase "
everything works" quoted by Dan John. This couldn't be true, I thought. I was destined to find this special program and
it was going to work forever. NOT! It all comes down to staying ahead of your
body. It doesn't want to get bigger
muscles or lose the pudge around you midsection; it wants to stay safe, just
how it is. But you have to trick your body once it adapts so you can keep
making progress towards your goal. There are many ways to do this such as, increase
the training weight, density style training which is more work in less time, adding
sets or more volume in your workouts, and the list can keep going on and on.
The idea is to change it up often and not let your body get into the same old,
boring routine. Every 4-6 weeks is a
good marker.
So was all
my time wasted? Not at all in my
opinion. I just didn't want to believe it could be that easy. I thought I need
to find the Holy Grail, when in reality all I had to do was try something for 6
weeks and move on. I mean honestly give a program 100% of my commitment and I
would most likely see some type of results. If you’re always program hoping or
mixing this with that you will never find out what truly works or what is wasting
your time.
Stick to the
basic human movements, another gem from Dan John. These movements are Push,
Pull, Hinge, Squat, Carry, and some type of ground work like the Get-up. You
hit these basic movements a few times a week while varying the intensity, add
some weekly walking, I bet you will see results. Not only will you see great results,
but your movement will be a lot better than when you started. It is really that
simple, there are no magic tricks. Just hard work.
Tuesday, June 24, 2014
Here goes nothing
It has been a long time since I have blogged, But lately I have been trying to write more and get helpful information out to people. Facebook posts are great, but I want to go further with my ideas and give more information to back up my beliefs. I enjoy constructive criticism so feel free to give any advice you man have.
I am going to dive right into it today with, What is a healthy lifestyle? There is so much information at your fingertips at any point in the day it can be very overwhelming. There is fitness apps that can pretty much get you a six pack and amazing glutes ( I haven't found one yet but still looking) but you get the idea, The technology we have can be a blessing but also a curse. Today one person is telling you Paleo is the only way to survive, Carbohydrates are terrible and you will never be thin if you enjoy that bowl of oatmeal! I went a little to far but sometimes I read stuff that's close to that. Tomorrow guess what, If you don't eat for your blood type, It's game over and your body will stop working and you will shrivel up and expire. I am not trying to say I no everything, and I understand its very frustrating especially when your just starting out. So my advice to you would be strive to make little changes, examples such as, only drink water or other non calorie beverages, only treat yourself after you achieve one of your goals, limit alcohol ( this is tough considering I love craft beer) but its not going to help me achieve my goal, Its going to make the process longer and I'm going to have to work a lot harder just to enjoy those few beers. Just make small changes over a period of time, If you try to change everything at once you will most likely fail. Its in the facts, One change and you have about an 80% chance of sticking to it, Two changes and its more like 50%, And three or more its 30% or below and failing sucks so just try one thing at a time, Make it a habit and then try adding another. This will help the habits stick and you achieve a healthier lifestyle. Enjoy the process, whats the rush, One step in the right direction today, Is closer to your goal than you were the day before.
Hope this helps
I am going to dive right into it today with, What is a healthy lifestyle? There is so much information at your fingertips at any point in the day it can be very overwhelming. There is fitness apps that can pretty much get you a six pack and amazing glutes ( I haven't found one yet but still looking) but you get the idea, The technology we have can be a blessing but also a curse. Today one person is telling you Paleo is the only way to survive, Carbohydrates are terrible and you will never be thin if you enjoy that bowl of oatmeal! I went a little to far but sometimes I read stuff that's close to that. Tomorrow guess what, If you don't eat for your blood type, It's game over and your body will stop working and you will shrivel up and expire. I am not trying to say I no everything, and I understand its very frustrating especially when your just starting out. So my advice to you would be strive to make little changes, examples such as, only drink water or other non calorie beverages, only treat yourself after you achieve one of your goals, limit alcohol ( this is tough considering I love craft beer) but its not going to help me achieve my goal, Its going to make the process longer and I'm going to have to work a lot harder just to enjoy those few beers. Just make small changes over a period of time, If you try to change everything at once you will most likely fail. Its in the facts, One change and you have about an 80% chance of sticking to it, Two changes and its more like 50%, And three or more its 30% or below and failing sucks so just try one thing at a time, Make it a habit and then try adding another. This will help the habits stick and you achieve a healthier lifestyle. Enjoy the process, whats the rush, One step in the right direction today, Is closer to your goal than you were the day before.
Hope this helps
Tuesday, June 26, 2012
Learning from your mistakes
The Longcycle kettlebell competition at Complete Kettlebell and Fitness has come and gone. It was a great event and Michael Cricks did an amazing job putting it all together. His gym is top of the line and very creative, His staff was great and very welcoming and I think they all did a great job hosting this event. That being said time to get down to what I learned this past weekend. First off this was my first competition without my Coach Chris Duffey and my friend and teammate Will Metcalf there and this made a big difference now that I look back. We usually help each other out and chalk bells and of course there is always the pep talks and pointers that we give each other and I didn't really notice this or appreciate this until I didn't have it. All these little things add up and can take a toll, I was chalking my bells right after my last warm up set and it was already time to lift. This takes away precious time to get yourself ready and prepared to lift and of course when your in your set you have your teammates cheering you on and giving you advice, Duffeys famous quote " just survive this minute" or " you can relax when the set is done" just these little things can make a huge difference and I learned that this weekend.
I already new GS is all about going the full 10 mins and I usually do but with this competition I got so caught up in my MS numbers and the speed I had to go that it literally made me forgot about what the sport is really about and I was all about greed. Once I realized I wasn't making my target of 55 reps my whole mental game went out the window and I threw in the towel and gave up. I have to say I am very disappointed in myself for letting this happen, and I will not let it happen again it was a shitty lesson to learn but that is part of competing and lifting kettlebells. Its a journey of learning,suffering,over coming pain and the fear of pushing yourself beyond your limits, and to strive to never stop trying to get better. So as long as you can learn from your mistakes you have to just take it and move on and put what you learned to the test, which I will be doing right away.
June 23, 2012
Longcycle comp 2x32 30 reps in about 6 mins
Thanks for reading!
I already new GS is all about going the full 10 mins and I usually do but with this competition I got so caught up in my MS numbers and the speed I had to go that it literally made me forgot about what the sport is really about and I was all about greed. Once I realized I wasn't making my target of 55 reps my whole mental game went out the window and I threw in the towel and gave up. I have to say I am very disappointed in myself for letting this happen, and I will not let it happen again it was a shitty lesson to learn but that is part of competing and lifting kettlebells. Its a journey of learning,suffering,over coming pain and the fear of pushing yourself beyond your limits, and to strive to never stop trying to get better. So as long as you can learn from your mistakes you have to just take it and move on and put what you learned to the test, which I will be doing right away.
June 23, 2012
Longcycle comp 2x32 30 reps in about 6 mins
Thanks for reading!
Friday, June 22, 2012
Ohio!
Yesterday my friend and I left for Ohio, It was a long drive it took us about 9.5 hrs and over 600 miles. Today we drove around to see what this place is all about. Its definately a lot different than MA. The people seem nice and the weather is a lot less humid than home. We went down and checked out Michael Cricks gym called Complete Kettlebell and Fitness and I have to say he has one nice gym. Michael is a great person and been in kettlebells for a long time and his gym has everything you can think of and some stuff I have never seen. He has a passion for training and helping people. If I could open up my own gym I would hope to make it as nice as his.
Tomorrow is the big day so after we scooped out place we are going to lift we found a lunch place and of course I have to keep my weight in check so I stayed healthy. Thats one of the hardest parts about competeing, you work your butt off and if your like me you like to eat a lot but you have to be careful right before a competition because you want to make your weight class and you dont want to load up on junk because then you will feeling like crap doing your sets. Its also tough becuase I am not from around here and this is a little vacation for me and I want to try some of this different food. All I have to do is make it through tomorrow and then I can relax and enjoy myself.
Tomorrow is the big day so after we scooped out place we are going to lift we found a lunch place and of course I have to keep my weight in check so I stayed healthy. Thats one of the hardest parts about competeing, you work your butt off and if your like me you like to eat a lot but you have to be careful right before a competition because you want to make your weight class and you dont want to load up on junk because then you will feeling like crap doing your sets. Its also tough becuase I am not from around here and this is a little vacation for me and I want to try some of this different food. All I have to do is make it through tomorrow and then I can relax and enjoy myself.
Tuesday, June 19, 2012
Less than a week till Longcycle competition!
This Saturday is the Complete Kettlebell and Fitness WKC Longcycle competition. I have been training for this competition. Before this I didn't have much interest in Longcycle I am not going to lie but I have found a real passion for this exercise. I use to be all about Biathalon but I find myself really getting into Longcycle and seeing where I can go with this. I have been eating really healthy all week and only cheating a little on the weekends. I haven't had any beer for around 3-4 weeks and I feel better than ever. Its amazing how when you take care of your body and really feed it real food how much better you can recover from your workouts and keep pushing.
This weeks training has been great even after my PR last week.
Monday June 18,2012
I warm up with a 5 min jog or jump rope and some light OALC and then some Longcycle sets only lasting a Min each.
Longcycle 2x24 10,10
2 min rest
Longcycle 2x28 8,8,8
2 rest
Longcycle 2x32 7,7,7 this wasn't easy Monday's are always difficult for me.
Jump rope 10 mins 30 on 30 off
Tuesday June 19,2012
Jump rope 6 mins 40 on 20 off
some OALC and then some Longcycle sets of 1 min each
Longcycle 2x32 8 mins @ 6 rpms for a total of 48 reps and felt pretty good
6 mins rest
jerk 2x24 `12,12
Jump rope 10 mins 30 on 30 off
So I no this seems like a lot a few days before the competition but I was talking to Coach Duffey and he said were not scientific, we have full time jobs and have to be able to pick up the bells and do our thing and I couldn't agree more its so true. I work full time and train on the side I get in my sets when I can and I think its true you should be able to bust out a set pretty much anytime. We are not pros, this is our hobby and I don't want to go through peaking phases and all these other phases. I want to lift kettlebells and hit some decent numbers. I have watched Valery Fedorenko pick up a 24kg in his regular cloths and knock out 200 snatches in 10 min like nothing, No crazy warm up or anything just basically lets do this and boom he does it. Not to long ago he put a video up of him doing his MS numbers with no real crazy training for it. I don't no about everyone else but when Duffey pointed out the facts to me today it was all I needed to keep going. You need time under the bells and sets like the one today and be great motivation for whats to come.
This weeks training has been great even after my PR last week.
Monday June 18,2012
I warm up with a 5 min jog or jump rope and some light OALC and then some Longcycle sets only lasting a Min each.
Longcycle 2x24 10,10
2 min rest
Longcycle 2x28 8,8,8
2 rest
Longcycle 2x32 7,7,7 this wasn't easy Monday's are always difficult for me.
Jump rope 10 mins 30 on 30 off
Tuesday June 19,2012
Jump rope 6 mins 40 on 20 off
some OALC and then some Longcycle sets of 1 min each
Longcycle 2x32 8 mins @ 6 rpms for a total of 48 reps and felt pretty good
6 mins rest
jerk 2x24 `12,12
Jump rope 10 mins 30 on 30 off
So I no this seems like a lot a few days before the competition but I was talking to Coach Duffey and he said were not scientific, we have full time jobs and have to be able to pick up the bells and do our thing and I couldn't agree more its so true. I work full time and train on the side I get in my sets when I can and I think its true you should be able to bust out a set pretty much anytime. We are not pros, this is our hobby and I don't want to go through peaking phases and all these other phases. I want to lift kettlebells and hit some decent numbers. I have watched Valery Fedorenko pick up a 24kg in his regular cloths and knock out 200 snatches in 10 min like nothing, No crazy warm up or anything just basically lets do this and boom he does it. Not to long ago he put a video up of him doing his MS numbers with no real crazy training for it. I don't no about everyone else but when Duffey pointed out the facts to me today it was all I needed to keep going. You need time under the bells and sets like the one today and be great motivation for whats to come.
Wednesday, June 13, 2012
Closing in on goals!
My training has been going steady, I have been very busy and its not easy but if its important enough you will find time to fit it in. I have been rushing around with work lifting and teaching classes at a local gym. Last week ended pretty well nothing to crazy.
Over the weekend I did some yard work which was brutal and decided not to run after, then on sunday the guy who runs the gym I train at and myself made a little obstacle course for some people that come to my classes. They are running the Ruckus obstacle course run this weekend. Its 4 miles and its pretty brutal. The course we made was only a 1/2 mile but we did it 3 times and it was a big hit everyone liked it.
Monday june 11,12 I was kinda feeling shitty but new it was all in my head and it was a easy day
Longcycle 2x24 2 min @ 10 rpms
2 rest
longcycle 2x28 3 min @ 8 rpms
2 rest
Longcycle 2x32 3 min @ 7 rpms and thats it, overall it wasnt a bad workout the 32kgs were tough but managable.
Tuesday June 12,12
feeling pretty good all day just ready to get under some bells
Longcycle 2x32kg 10 mins 6,6,6,6,6,5,5,5,5,5 for a total and PR of 55 reps. This was huge for me to finially break the 50 mark its been killing me lately.
I have to say I have been eating pretty healthy and not drinking any beer this might have helped me achieve this I am not sure but I no one this is that I am going to continue like this and see what happens.
Over the weekend I did some yard work which was brutal and decided not to run after, then on sunday the guy who runs the gym I train at and myself made a little obstacle course for some people that come to my classes. They are running the Ruckus obstacle course run this weekend. Its 4 miles and its pretty brutal. The course we made was only a 1/2 mile but we did it 3 times and it was a big hit everyone liked it.
Monday june 11,12 I was kinda feeling shitty but new it was all in my head and it was a easy day
Longcycle 2x24 2 min @ 10 rpms
2 rest
longcycle 2x28 3 min @ 8 rpms
2 rest
Longcycle 2x32 3 min @ 7 rpms and thats it, overall it wasnt a bad workout the 32kgs were tough but managable.
Tuesday June 12,12
feeling pretty good all day just ready to get under some bells
Longcycle 2x32kg 10 mins 6,6,6,6,6,5,5,5,5,5 for a total and PR of 55 reps. This was huge for me to finially break the 50 mark its been killing me lately.
I have to say I have been eating pretty healthy and not drinking any beer this might have helped me achieve this I am not sure but I no one this is that I am going to continue like this and see what happens.
Tuesday, June 5, 2012
Back on track, kinda
So after my terrible week last week I am slowly getting back on track. I have been eating really healthy and trying to rest up and recover from my workouts. Its not easy working a full time job, lifting, and training at a local gym but its worth it.
When you compete in a sport, you really have to give it your full attention and 100% or your kinda just wasting your time. I have been lifting for a long time and I have tried a lot of different types of lifting. I still enjoy other types of lifting, I love body weight training for some reason I cant get enough handstand push ups, pull ups, hand balancing and a lot of other variations of training. But when you want to do good in one thing you really have to side track everything else. Since there is a competition coming up June 23 I have dropped everything besides my comp lifts and some jogging. This makes such a big difference, especially when I have a lot of other things going on at the same time. So basically I am saying narrow your focus and see what happens, experiment with taking some things out of your training and I bet you will see your gains come back and surpass your personal best. I no I have.
Monday June 4,12
warm up OALC 16kgx 5/5 20kgx 5/5 24kgx 5/5 2x20kgx 10 2x24kgx 10 2x28kgx 9
Longcycle 2x28kg 8,9,8,9,8,9 this was tough on cardio
5 min rest
Jerk 2x28 4 min @ 10 rpms good set
Tuesday June 5, 12
went for a little jog then 16x5/5 20x5/5 24x5/5 2x20x10 2x24x10 2x28x8 2x32x7
longcycle 2x32 6,5,6,5,6,5,6,5 total of 44 reps. After last weeks shitty sets I should be happy with this but I am not I no I could have pushed the full 10 mins but I didn't.
that's it
When you compete in a sport, you really have to give it your full attention and 100% or your kinda just wasting your time. I have been lifting for a long time and I have tried a lot of different types of lifting. I still enjoy other types of lifting, I love body weight training for some reason I cant get enough handstand push ups, pull ups, hand balancing and a lot of other variations of training. But when you want to do good in one thing you really have to side track everything else. Since there is a competition coming up June 23 I have dropped everything besides my comp lifts and some jogging. This makes such a big difference, especially when I have a lot of other things going on at the same time. So basically I am saying narrow your focus and see what happens, experiment with taking some things out of your training and I bet you will see your gains come back and surpass your personal best. I no I have.
Monday June 4,12
warm up OALC 16kgx 5/5 20kgx 5/5 24kgx 5/5 2x20kgx 10 2x24kgx 10 2x28kgx 9
Longcycle 2x28kg 8,9,8,9,8,9 this was tough on cardio
5 min rest
Jerk 2x28 4 min @ 10 rpms good set
Tuesday June 5, 12
went for a little jog then 16x5/5 20x5/5 24x5/5 2x20x10 2x24x10 2x28x8 2x32x7
longcycle 2x32 6,5,6,5,6,5,6,5 total of 44 reps. After last weeks shitty sets I should be happy with this but I am not I no I could have pushed the full 10 mins but I didn't.
that's it
Thursday, May 31, 2012
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
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
Monday, May 21, 2012
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.
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.
Tuesday, May 15, 2012
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.
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.
Thursday, May 10, 2012
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.
Monday, April 23, 2012
IUKL Competition
This past weekend was a big one for myself , Will Metcalf and Coach Chris Duffey. Chris Duffey and myself attended Fedor Fuglev's training camp. All I can say is so much information to try and take in and not enough time. We went over snatch, jerk and longcycle, training planing and recovery. The hard part is the language barrier. We don't speak there language and they don't speak ours but we made it work. I have a lot of things to practice and see if I like them or not its going to be interesting.
On Sunday April 22,2012 there was the IUKL Competition which was held in Connecticut, Coach Duffy lifting the 24kgs in Biathalon and did 69 jerks and 142 snatches a very impressive day for him. Will Metcalf killed it with the 32kgs and did 80 jerks which is a huge PR for him and he did 123 snatches over all outstanding day for him. As for myself I only had an ok day I did Longcycle with the 32kgs and I managed 45 reps not a PR for myself but after minute 6 I was done so I am glad I lasted out the last 4 minutes I always like to go for 10 minutes .
Fedor Fuglev did a crazy amount of work with the 32kgs pulling off 123 jerks, 210 snatches and then at the end for fun he did Longcycle for 50 reps in 7 mins like no big deal.
This guy is the real deal at 50 years old he is still lifting and performing better than people half his age I can only hope to be half that good at his age. I have never met someone so eager to teach and show people about kettlebells he is truly amazing and I am very interested in his training because its taking him so far and kept him injury free. Not sure what is to come for training we will see, just going to practice a lot.
On Sunday April 22,2012 there was the IUKL Competition which was held in Connecticut, Coach Duffy lifting the 24kgs in Biathalon and did 69 jerks and 142 snatches a very impressive day for him. Will Metcalf killed it with the 32kgs and did 80 jerks which is a huge PR for him and he did 123 snatches over all outstanding day for him. As for myself I only had an ok day I did Longcycle with the 32kgs and I managed 45 reps not a PR for myself but after minute 6 I was done so I am glad I lasted out the last 4 minutes I always like to go for 10 minutes .
Fedor Fuglev did a crazy amount of work with the 32kgs pulling off 123 jerks, 210 snatches and then at the end for fun he did Longcycle for 50 reps in 7 mins like no big deal.
This guy is the real deal at 50 years old he is still lifting and performing better than people half his age I can only hope to be half that good at his age. I have never met someone so eager to teach and show people about kettlebells he is truly amazing and I am very interested in his training because its taking him so far and kept him injury free. Not sure what is to come for training we will see, just going to practice a lot.
Monday, April 16, 2012
Dogging it
So last week went terrible for me, I just wasn't hitting my numbers and I felt shitty. I ran and didn't really rest over the weekend which was a big mistake and I paid dearly for it. Some times you just get in this mood and your training is off and no matter what you try to do you cant snap out of this. This is where a Coach really helps and if not for Coach Duffey I am not sure where I would be today, surely not at the level I am now.
Sometimes you just have to step back when life gets to stressful and just do the main sets and walk away, all the assistance and other shit I want to do has to stop and I have to do my set then worry about recovering. I no I neglect that aspect of training a lot and its a huge part, Its always easy to do to much you have to find the balance and do just the right amount then recover. I no practice what i preach and I really have to work on this. But on a good note on Friday last week April 13,2012 I went for a Longcycle PR 2x32kg for 7 mins @5rpms which definitely felt better than usual finally starting to settle into the 5 rpms a little better.
Over the weekend I ran 6 miles on Sunday because I have to shed a few pounds for the competition this coming weekend in CT. I have a goal in mind for my set but I will just keep that to myself for now.
Monday April 16,2012
warm ups OAJ 16x5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x 8,8 2x24x8 2x28x8
Longcycle 2x24kgx 8,8
2 mins rest
Longcycle 2x28 6 mins @7rpms this was tough and it was really hot out but I pulled it off.
Also a friend of mine Meghan Damiano Chase ran the Boston Marathon today, she raised over 10,000 dollars for a charity called Mass eye and ear. She completed it in 6hrs17mins a huge accomplishment. It was over 80 degrees and she made it. I did a couple of runs with her to help train including a 12 mile run and that was brutal I don't no how people can run 26.2 miles and in the heat we had today. It just goes to show you if you put your mind to it you can do anything.
Sometimes you just have to step back when life gets to stressful and just do the main sets and walk away, all the assistance and other shit I want to do has to stop and I have to do my set then worry about recovering. I no I neglect that aspect of training a lot and its a huge part, Its always easy to do to much you have to find the balance and do just the right amount then recover. I no practice what i preach and I really have to work on this. But on a good note on Friday last week April 13,2012 I went for a Longcycle PR 2x32kg for 7 mins @5rpms which definitely felt better than usual finally starting to settle into the 5 rpms a little better.
Over the weekend I ran 6 miles on Sunday because I have to shed a few pounds for the competition this coming weekend in CT. I have a goal in mind for my set but I will just keep that to myself for now.
Monday April 16,2012
warm ups OAJ 16x5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x 8,8 2x24x8 2x28x8
Longcycle 2x24kgx 8,8
2 mins rest
Longcycle 2x28 6 mins @7rpms this was tough and it was really hot out but I pulled it off.
Also a friend of mine Meghan Damiano Chase ran the Boston Marathon today, she raised over 10,000 dollars for a charity called Mass eye and ear. She completed it in 6hrs17mins a huge accomplishment. It was over 80 degrees and she made it. I did a couple of runs with her to help train including a 12 mile run and that was brutal I don't no how people can run 26.2 miles and in the heat we had today. It just goes to show you if you put your mind to it you can do anything.
Monday, April 9, 2012
back on track
Last week was more of a recovery week from the NYC competition, I took Monday, Tuesday, and Wednesday off to recover and I started back up Thursday.
Thursday April 5,12
Longcycle 2x20 8 min @10 rpms this was actually kind of tough, I think because of the fast pace
Black snatch 20kg x6 mins at 9 snatches per min
Friday april 6,12
Longcycle 2x32 5 mins @6rpms this was ok it got very challenging the last min, I am trying to get use to 6 rpms but its not going to be easy
Longcycle 2x24 9,9,8,9,9 I was pretty beat up and tired from the 32kgs so I didn't push this to hard.
Jump squats 135x5/50 185x5/50 these were pretty good and my legs weren't to sore after
Saturday April 6,12
I did some OALC 10 mins x 32kg alternating every minute 6,6,6,6,6,8,8,8,8,8 this wasn't hard, I was suppose to use the 40kg but that was just out of my league. I think I'm going to need a 36kg soon.
Swings 40kgx30/30 hands got sore after this.
Saturday PM I went for a 10k run with Meghan Damiano, She will be running the Boston Marathon April 16,2012 for charity. I am glad I could help her train.
Monday April 9,12
I was really feeling beat up today Coach Duffey wanted me to do a test set with the 32kgs but it just wasn't in the books for me today so I worked on technique,
Warm up OALC press 4 minx16kgx10rpms alternate every min
Snatch 4 minx16kgx16rpms alternate every min
OAJ 16kgx5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x8,8
Longcycle 2x24 8,8
rest 2 mins
2x24 8,8
rest 2 mins
2x24 8,9
rest 2 mins
2x24 9,9
rest 2 mins
2x24 9,9 overall just an ok workout nothing special
I did a 10min cool down jog
Thursday April 5,12
Longcycle 2x20 8 min @10 rpms this was actually kind of tough, I think because of the fast pace
Black snatch 20kg x6 mins at 9 snatches per min
Friday april 6,12
Longcycle 2x32 5 mins @6rpms this was ok it got very challenging the last min, I am trying to get use to 6 rpms but its not going to be easy
Longcycle 2x24 9,9,8,9,9 I was pretty beat up and tired from the 32kgs so I didn't push this to hard.
Jump squats 135x5/50 185x5/50 these were pretty good and my legs weren't to sore after
Saturday April 6,12
I did some OALC 10 mins x 32kg alternating every minute 6,6,6,6,6,8,8,8,8,8 this wasn't hard, I was suppose to use the 40kg but that was just out of my league. I think I'm going to need a 36kg soon.
Swings 40kgx30/30 hands got sore after this.
Saturday PM I went for a 10k run with Meghan Damiano, She will be running the Boston Marathon April 16,2012 for charity. I am glad I could help her train.
Monday April 9,12
I was really feeling beat up today Coach Duffey wanted me to do a test set with the 32kgs but it just wasn't in the books for me today so I worked on technique,
Warm up OALC press 4 minx16kgx10rpms alternate every min
Snatch 4 minx16kgx16rpms alternate every min
OAJ 16kgx5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x8,8
Longcycle 2x24 8,8
rest 2 mins
2x24 8,8
rest 2 mins
2x24 8,9
rest 2 mins
2x24 9,9
rest 2 mins
2x24 9,9 overall just an ok workout nothing special
I did a 10min cool down jog
Tuesday, April 3, 2012
NYC kettlebell competition
Over the weekend I went to NY to compete in a competition, Ill start off by saying lasts weeks training went pretty well so I went into the weekend feeling pretty good.
Last Tuesday I did Longcycle 2x32 4,5,4,5,4,5,4,5,4,5, for a total of 45 reps which was a PR by 5 reps and felt pretty good.
So I took the rest of the week off to prepare for Saturday. The competition was held at a crossfit gym in NY and the gym was really nice, a lot of room to move around and for people to watch. The temperature was perfect. I was the last flight of the day along with my competitor Marty Ferral. I was pretty nervous before the set but once I got the bells moving I felt great. My pace was 4,5,4,5 and the whole set I felt great and then I hit the 9th minute and I find out I'm pretty close to Marty and everyone is yelling and pushing me and I am trying my best to keep moving the bells but lets face it when your that deep into a set its tough. I was getting sloppy but I kept pushing and trying to get the reps and some how I came up a rep short. I just didn't have anymore left in me, I think I tried to squeeze to much into the last minute and Marty beat be by one rep. This definitely sucked but I set another PR of 48 reps in Longcycle 2x32. I have to be happy about that but it always sucks to lose. Its back to training and see how much father I can take Longcycle.
thanks Scott
Last Tuesday I did Longcycle 2x32 4,5,4,5,4,5,4,5,4,5, for a total of 45 reps which was a PR by 5 reps and felt pretty good.
So I took the rest of the week off to prepare for Saturday. The competition was held at a crossfit gym in NY and the gym was really nice, a lot of room to move around and for people to watch. The temperature was perfect. I was the last flight of the day along with my competitor Marty Ferral. I was pretty nervous before the set but once I got the bells moving I felt great. My pace was 4,5,4,5 and the whole set I felt great and then I hit the 9th minute and I find out I'm pretty close to Marty and everyone is yelling and pushing me and I am trying my best to keep moving the bells but lets face it when your that deep into a set its tough. I was getting sloppy but I kept pushing and trying to get the reps and some how I came up a rep short. I just didn't have anymore left in me, I think I tried to squeeze to much into the last minute and Marty beat be by one rep. This definitely sucked but I set another PR of 48 reps in Longcycle 2x32. I have to be happy about that but it always sucks to lose. Its back to training and see how much father I can take Longcycle.
thanks Scott
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