This video shows another example of a one kettlebell workout. Please note that I am 32 weeks pregnant at this point.
Progression:
Do 4 Rounds on each side.
Right Hand:
Turkish Get-up (up only)
Overhead Front Lunges (right foot only) 5 reps
Snatch with Slow Lower to Racked Position 10 reps
Overhead Front Lunges (left foot only) 5 reps
Turkish Get-down
Rest if needed and repeat with left hand.
Progression can be done with back or walking lunges also.
If you don't know how to snatch the bell yet, see previous post for our upcoming Snatch Workshop on March 21st.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.
Tuesday, March 17, 2009
Snatch Workshop
HeadSTRONG Athletics will be holding a Kettlebell Snatch Workshop this coming Saturday, March 21st, at 10:00 am. Location will likely be Hugh McRae Park depending on the weather. Please call Shawn for more information: 910-231-5011.
The snatch is a ballistic movement used for strength endurance. In other words, be prepared to get your heart rate up and build strength at the same time.
Here is a short video of the snatch done by Yoana Snideman (also pregnant when taken):
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.
The snatch is a ballistic movement used for strength endurance. In other words, be prepared to get your heart rate up and build strength at the same time.
Here is a short video of the snatch done by Yoana Snideman (also pregnant when taken):
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.
Tuesday, March 10, 2009
One Bell Workout
The following workout is one which can be done with one bell. Make sure you can get-up with this size before attempting. **Please note that I am 32 weeks pregnant at this point.
Do 4 Rounds on Each Side:
Right Hand:
Turkish Get Up (up only)
Clean, Squat and Press 5 Reps
1-Hand Swings 10 Reps
Sling Shots 5 Reps (each way)
1-Hand Swings 10 Reps
Clean Squat and Press 5 Reps (leave it up on the last rep)
Turkish Get Down
Repeat for Left Hand
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.
Do 4 Rounds on Each Side:
Right Hand:
Turkish Get Up (up only)
Clean, Squat and Press 5 Reps
1-Hand Swings 10 Reps
Sling Shots 5 Reps (each way)
1-Hand Swings 10 Reps
Clean Squat and Press 5 Reps (leave it up on the last rep)
Turkish Get Down
Repeat for Left Hand
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.
Monday, March 2, 2009
A Baby Update
As many of you already know, Tommy and I are expecting our 2nd baby on April 30th. That means I only have 8 1/2 weeks to go! I can't tell you how (mentally) ready I am to start training hard again. I am feeling like a house right now even though to most I am still pretty small for a 32 weeker.
So far I have gained about 25 pounds. Last time I maxed at 30. I am comfortable with that. It didn't take long to lose it before and I expect the same this time.
For those of you wondering about kettlebells and pregnancy I can offer up this advice:
Don't start using the bell for the first time when you get pregnant. But don't stop if you are already proficient at it.
I continue to swing, do get ups, squats and presses. I have just reduced the weight a bit and listen to my body. If it hurts, don't do it. Common sense rules.
One of the biggest differences this time around is how my lower back feels. With my first, I was not using kettlebells or doing Z Health and my back was always crunched up and hurting. This time, I have not had any back pain (except for one instance where my ego took over and I squatted with too much weight....stuuuuuupid!) I seriously think everyone should consider doing R-Phase Z drills while prego. It has worked better than yoga, stretching, foam rolling and message for me.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our boot camp kettlebell classes in Wilmington, NC.
So far I have gained about 25 pounds. Last time I maxed at 30. I am comfortable with that. It didn't take long to lose it before and I expect the same this time.
For those of you wondering about kettlebells and pregnancy I can offer up this advice:
Don't start using the bell for the first time when you get pregnant. But don't stop if you are already proficient at it.
I continue to swing, do get ups, squats and presses. I have just reduced the weight a bit and listen to my body. If it hurts, don't do it. Common sense rules.
One of the biggest differences this time around is how my lower back feels. With my first, I was not using kettlebells or doing Z Health and my back was always crunched up and hurting. This time, I have not had any back pain (except for one instance where my ego took over and I squatted with too much weight....stuuuuuupid!) I seriously think everyone should consider doing R-Phase Z drills while prego. It has worked better than yoga, stretching, foam rolling and message for me.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our boot camp kettlebell classes in Wilmington, NC.
WOW-Supersetting Exercises
Today's Workout at HeadSTRONG Athletics:
Do 1A-C. Rest after C for 45 sec-1 min. Repeat 2-3 Rounds. Move to next set (#2) of Exercises. **Please note that I am 32 weeks pregnant at this point.
1A. Squats (Prisoner or Front with KB's or Sandbags) 1 Minute
1B. KB See Saw Presses 30 sec
1C. Plank 30 sec
2A. Runner's Lunge (holding KBs or Sandbag) 30 sec. each leg
2B. Alternating Bent Over Rows (2 KBs) 30 sec
2C. Pinwheels (Alternating Dynamic Side Plank) 30 sec.
3A. Deadlifts (2 KBs) 30 sec.
3B. Get up sit up 30 sec. ea. side
Intervals X 4 each:
1. Frog Hops (or Side to Sides) 30 sec.
Rest 30 sec.
2. Front Back Sprints 30 sec.
Rest 30 sec.
See video for demos of exercises
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Do 1A-C. Rest after C for 45 sec-1 min. Repeat 2-3 Rounds. Move to next set (#2) of Exercises. **Please note that I am 32 weeks pregnant at this point.
1A. Squats (Prisoner or Front with KB's or Sandbags) 1 Minute
1B. KB See Saw Presses 30 sec
1C. Plank 30 sec
2A. Runner's Lunge (holding KBs or Sandbag) 30 sec. each leg
2B. Alternating Bent Over Rows (2 KBs) 30 sec
2C. Pinwheels (Alternating Dynamic Side Plank) 30 sec.
3A. Deadlifts (2 KBs) 30 sec.
3B. Get up sit up 30 sec. ea. side
Intervals X 4 each:
1. Frog Hops (or Side to Sides) 30 sec.
Rest 30 sec.
2. Front Back Sprints 30 sec.
Rest 30 sec.
See video for demos of exercises
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Tuesday, February 24, 2009
Comic Relief
I could not pass up spreading a bit of humor in times like these. The following is from a friend of mine but I have no idea who wrote the original copy.HEALTH QUESTION & ANSWER SESSION
Q: I've heard that cardiovascular exercise can prolong life; is this
true?
A: Your heart is only good for so many beats, and that's it... don't
waste them on exercise. Everything wears out eventually. Speeding up
your heart will not make you live longer; that's like saying you can
extend the life of your car by driving it faster. Want to live longer?
Take a nap.
Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay
and corn. And what are these? Vegetables. So a steak is nothing more
than an efficient mechanism of delivering vegetables to your system.
Need grain? Eat chicken. Beef is also a good source of field grass
(green leafy vegetable). And a pork chop can give you 100% of your
recommended daily allowance of vegetable products.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine,
that means they take the water out of the fruity bit so you get even
more of the goodness that way. Beer is also made out of grain. Bottoms
up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one.
If you have two bodies, your ratio is two to one, etc.
Q: What are some of the advantages of participating in a regular
exercise program?
A: Can't think of a single one, sorry. My philosophy is: No
Pain...Good!
Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!!.... Foods are fried these days in vegetable
oil. In fact, they're permeated in it. How could getting more
vegetables be bad for you?
Q: Will sit‑ups help prevent me from getting a little soft around the
middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You
should only be doing sit‑ups if you want a bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy? HELLO, Cocoa beans! Another vegetable!!! It's the
best feel‑good food around!
Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.
Q: Is getting in‑shape important for my lifestyle?
A: Hey! 'Round' is a shape!
Well, I hope this has cleared up any misconceptions you may have had
about food and diets.
And remember:
"Life should NOT be a journey to the grave with the intention of
arriving safely in an attractive and well preserved body, but rather to
skid in sideways ‑ Chardonnay in one hand ‑ chocolate in the other ‑
body thoroughly used up, totally worn out and screaming "WOO HOO, What a
Ride"
Q: I've heard that cardiovascular exercise can prolong life; is this
true?
A: Your heart is only good for so many beats, and that's it... don't
waste them on exercise. Everything wears out eventually. Speeding up
your heart will not make you live longer; that's like saying you can
extend the life of your car by driving it faster. Want to live longer?
Take a nap.
Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay
and corn. And what are these? Vegetables. So a steak is nothing more
than an efficient mechanism of delivering vegetables to your system.
Need grain? Eat chicken. Beef is also a good source of field grass
(green leafy vegetable). And a pork chop can give you 100% of your
recommended daily allowance of vegetable products.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine,
that means they take the water out of the fruity bit so you get even
more of the goodness that way. Beer is also made out of grain. Bottoms
up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one.
If you have two bodies, your ratio is two to one, etc.
Q: What are some of the advantages of participating in a regular
exercise program?
A: Can't think of a single one, sorry. My philosophy is: No
Pain...Good!
Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!!.... Foods are fried these days in vegetable
oil. In fact, they're permeated in it. How could getting more
vegetables be bad for you?
Q: Will sit‑ups help prevent me from getting a little soft around the
middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You
should only be doing sit‑ups if you want a bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy? HELLO, Cocoa beans! Another vegetable!!! It's the
best feel‑good food around!
Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.
Q: Is getting in‑shape important for my lifestyle?
A: Hey! 'Round' is a shape!
Well, I hope this has cleared up any misconceptions you may have had
about food and diets.
And remember:
"Life should NOT be a journey to the grave with the intention of
arriving safely in an attractive and well preserved body, but rather to
skid in sideways ‑ Chardonnay in one hand ‑ chocolate in the other ‑
body thoroughly used up, totally worn out and screaming "WOO HOO, What a
Ride"
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camps in Wilmington, NC.
Friday, February 20, 2009
Prego Workout
The following is a workout I did this morning that is a good example of what a prego (30 week) kettlebeller can still do. Slow and Steady. The snatch ladder was a throw in to make sure I can still do them.
3 Rounds of each
1A. Goblet Squats 10 reps
1B. Military Press 5/5 reps
2A. Racked Stationary Lunge 8/8 reps
2B. Alternating Bent Over Row 6/6 reps
Snatch Ladders from 10 reps with 30 seconds rest in between each set (number).
Ex. 10/10 rest, 9/9 rest.....
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
3 Rounds of each
1A. Goblet Squats 10 reps
1B. Military Press 5/5 reps
2A. Racked Stationary Lunge 8/8 reps
2B. Alternating Bent Over Row 6/6 reps
Snatch Ladders from 10 reps with 30 seconds rest in between each set (number).
Ex. 10/10 rest, 9/9 rest.....
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
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