April RKC 2008

All I can say is...WHAT AN AWESOME WEEKEND! I never fail to learn something at the RKC's even when I am assisting. Not only do I learn great info but I also get to re-connect with friends and make some new ones. Here is the low down of the past weekend...

First off, my goal of losing 15-18 pounds: I came close. I lost 10 pounds. Why didn't I make my goal? Could it be that I gained muscle? Could it be water weight? No excuses. I didn't make my goal.

BJ and I drove up to St.Paul, MN on Thursday and were completely stoked to get going. We went to help set up the KBs and re-certify with our snatch test. We of course both passed. Then it was off to dinner with Ron Farrington, David Whitley, and Kenneth Jay. It was nice to catch up on what everyone is doing and what the future holds for them.

Then Friday and Saturday was all about learning. I love being able to sit back and soak in all the information that, yes I have heard before, but I still get so much out of not only the lectures, but the remedial drills. I was in Kenneth Jay's group again assisting. We had a great group of students who really came along way over the weekend.

Sunday, which I think is the best day, came and went so fast. Sunday is the day the students get tested on everything they learned during the weekend, they get their victims, and they have the grad workout. I love the grad workout the most because it not only tests your physical strength, but also your mental and emotional strength. I personally believe anybody can have physical strength, but to have emotional and mental strength after a weekend like the RKC takes a lot! And EVERYONE FINISHES TOGETHER!

I want to say congrats to all the new RKCs! And I want to say congrats to our new Senior RKC Sara Cheatham!

BJ and I will be going back in June for Level II RKC and then back in August for CK-FMS certification with Gray Cook and Brett Jones. We are so excited for both!

This week I will be putting up my new goals for the next 8 weeks. So stay tuned!!!!

Train Hard...Train Like A Girl!!!!

I DID IT!!!!!!!!!!

8 min of snatching with the 12kg with only 1 hand switch!

Very proud of myself if I do say so!

Here is what my workout looked like today...

Snatches w/ 12kg 8 min straight. 48R/48L (1 rep every 5 sec = 12 rpm)

300 1hand swings w/ 12kg. 30R/30L x 5
*my grip was fried from the snatches or else I would have done more*

Run for 15 min

Today was an awesome day for working out. Everything just fell into place!

Oh and by the way...I have lost a total of 8 pounds. Not exactly where I wanted to be right now, but still 8 pounds. Hoping for 3-5 more by next Thursday!

We're Baaaaaaaaack!

BJ and I went to Texas for a long weekend this past weekend and it was ABSOLUTELY GORGEOUS!!!!!!!!!!!!!! 70-75 the entire time we were there. A huge difference from the 35 degrees and raining in Milwaukee when we left!

We basically went down because I had a final interview with Centennial Hospital in Frisco for a Respiratory Therapist position. I had a great interview and got the job! The hospital is 8 miles away and is brand new and beautiful. So right now we will probably move completely down there mid-May.

While we were down in Frisco of course we worked out...outside! We had some KBs so we used those, but everyday we went for a run around the neighborhood and it was great. We looked out of sorts due to the fact both BJ and I had on tank tops and shorts and most of the people outside had on sweats and sweatshirts! I guess 75 is a little chilly for them!

It is nice to be back because we missed our "son" (dog) Riley, but we can't wait to go back!

Everyone is invited to come down whenever they like!

So Close to 8 min

Saturday I decided to try to go for 8 min of snatching w/ the 12kg with only 1 hand switch. So that would be 48R/48L.

I came so close!

I got 48R (WOO-HOO) and then only 40 L. So this coming week I know I will get it!

Yesterday's workout was good too. I didn't make the snatch numbers I wanted, but my swing workout rocked! Here is what I did...

Snatches w/ 12kg 6 min 36R/36L
**I think my grip was still hurting from Saturday**

Swing workout:
1hand swings w/ 24kg 5R/5L x 5 rounds
1hand swings w/ 16kg 10R/10L x 5 rounds
1hand swings w/ 12kg 20R/20L x 5 rounds
=350 swings

All in all a good workout.

The next couple of days will be very busy due to the fact BJ and I are getting ready to go down to Texas on Thursday for a long weekend. I have a final interview with the hospital in Frisco. Frisco is where our house is. I am very excited to see it again. Also, Friday is BJ's birthday so it will be nice to spend it somewhere warm!!!

Good feeling

I let these past couple of days get by me without blogging. Need to get better at that!

Monday's Training...
(Let me just say this was one of the best days of training I have had in a while!)

Snatches w/ 12kg
45R/45L = 90! 1 rep every 4 sec w/ 1 hand switch!
**I still find it crazy that I can do this. I sort of had a conversation with myself while I was doing the snatches. I just kept saying..."Just 10 more, you can do it!"**

Clean and Jerks w/ 16kg
Pyramid 1-5 and then back 5-1
**These are something I need to work on. I have the movement down, now I just need to clean it up.**

I felt so good after this workout. And then yesterday (Tuesday) I felt awesome even though yesterday was a rest day for me.

It feels good to train hard....to train like a girl!

Sunday, March 30th

Today I decided to do my snatch workout with the 16kg. For awhile last year I was working with the 16kg a lot when I was training for the TSC. Then I don't know, I just stopped working with it. Felt good to work with a heavier weight, but the funny thing is...it really didn't seem heavier. (?) Here is what I did

Snatches w/ the 16kg R24/L20 with 1 hand switch. My grip is not as strong on my left hand.

Swing workout (Inspired by Tracy)
At the top of every 2min....
20 2hand swings w/ 12kg
15 2hand swings w/ 16kg
10 2hand swings w/ 24kg
**Then I rested for the remainder. Usually 30-35 sec.**
Did this 10 rounds = 20 min

Practice of pistols and pull ups

Flexibility

90 Snatches!

This is a late post, but I have been a little busy with work and having Realtors come through the house. But on Sunday I felt like it was going to be a good day...and it was! I banged out 90 snatches in 6 min!!! WOO-HOO!! Very happy. Don't get me wrong, it was hard, but a lot of fun. Here was my workout...


Snatches w/ 12kg 45R/45L (1 snatch every 4 sec for 6 min=15 reps/min)

Clean-Squat-Press Pyramid w/ 12kg 1-5 and then 5-1
(1 min break in between each set)

Burpees
5 burpees at the top of each min x 10 min

Again, had a great workout and felt awesome afterwards!

First Day of Spring Workout!

Yesterday was the first day of spring. For most around the U.S. weather is great from now on, but for us here in good ol' Wisconsin....today we have snow! And we are suppose to get another 6-14 inches!!!! Again, ask me why we are moving to Texas?! HA!!

Well anyways, enough about the snow. Yesterday I went to our gym and had a terrific workout. Here is how it went...

Warm Up:
Usual O.H. squats w/ PVC pipe
Push Ups

Workout:
Snatches w/ 12kg 15rpm (so 1 snatch every 4 sec) 40 R/21L. Not as good as I had hoped, but my grip just lost it on my Left hand.

5 set of 1hand swings w/ 12kg to max (extra set on my L hand which is my weaker hand)

50 burpees for time (7:02min)

I took minimal breaks not only in between sets of swings, but also in between different exercises. By the end I was ready to vomit but damn it felt good!

How I know I am losing Weight

So yes, the scale will say I lost weight. Or the mirror. Or the way my clothes fit. But the absolute way I know I am losing weight is when my scrubs don't fit anymore. They have never been tight by any means, infact they are always a little lose. But the other night I was working and a CODE 4 was called (patient in trouble) and I had to run to the patient and well, my scrub pants almost fell to my ankles. I actually had to run and hold my pants up. Now, I am not saying I was happy about the patient being in trouble. In fact I didn't even think about my pants until after everything was said and done, but I am saying it is the little things like having your pants almost fall off that makes you realize you are losing weight. So when you are trying to lose weight, whether it be 5 or 50 pounds, don't just go by the scale. Hard thing I know! But think about how you feel doing your day to day work and how it is changing because of the weight loss.

Monday, March 17th (HAPPY ST.PADDY's DAY!)

Workout this morning went well. Could have gone better. For some reason I just don't have the UMPH for morning workouts with KB's. I think it might be a little mental too. Here is what I did..

Warm up: 10 OH squats w/ 6' PVC pipe
5 Push ups
1 Pull up
**Did 3 rounds of this**

Workout:
Snatches w/ 12kg 36 R/36L . 1 rep every 5 sec, 1 hand switch

Swings w/ 16kg
20 2hand swings
1hand swings 10R/10L
10 Transfers
**Did this 10 rounds w/ 1 min break inbetween.

Again, not a bad workout, but I wanted to do more with the snatches.