Sunday, December 19, 2010
Alright, so check out my measurements and workouts below:
BW: 128.4 Body Fat%: 18.42%
Chest: 31 7/8, Waist: 27 1/2, Forearm: 9 1/2, Hips: 36 3/8, Thigh: 21 5/8, Calf: 13 7/8
Mon: Warrior Circuit and 22 minutes Spin
Tues: VO2 Max 54 sets- NEVER TAKE FISH OIL BEFORE YOU WORKOUT- YUCK!
Wed: Double Clean/Squat/Jerk- 2x6, 3x5, 1x3 (26lb, 35lb, single 44lb per side)
Deadlifts: 1x8, 2x6, 2x4 (35, 44, 53, 62lb)
Pistol Work:3x12 per leg down to box and stand back up: Diamond Push ups on med-ball 3x12
Ab Roller: 3x10
5-8 Minute Cardio: 3x circuit: 20 swings 4 windmills per side: 30 mountain climbers
Thurs: 25 Minutes of Cardio that night...needed day off
Fri:Double Cleans: Double Swings: 3x8:8 2x6:6, 1x3:3. (26,35,44lb)
Assisted Pull-Ups: 3x12
Double Upright Rows: 3x12 w/ 9lb
Side Bends: Calf Raises: 3x12:12
Cardio: 1o minute run outside
Sat:Off, Christmas Party Cheat Meal(s) :(
Sun: VO2- 58 sets. Stop due to hands so I finished with 10 1 arm swings per side every 15 sec of work instead of snatches and got to 80 sets.
Thursday, December 16, 2010
My measurements for last week are below: *Note I started my period the night before measurements.
Weight: 130.0 (period)
chest: 31 3/4 waist: 27 1/4, arm: 11 1/8, forearm: 9 3/8., hips: 36 1/8, thigh: 21 1/8 and calf: 13 3/4. So looks like I am making progress on my girth measurements.
Body fat: Last week it was 20.99% This week:19.97% Down 1.02% Up 1.80 in muscle and down 1.20 lbs of fat.
Workouts: *Note- I jump rope for active recovery in between sets for 30 secs to 1 minute on my lift days.
Mon- Warrior Circuit
Tues- VO2: 62 sets of 7
Wed- Double Push Jerks: 3x5 with 26lb,2x3 w/ 35lbs, Single 44lb 2x3 per side
Double Front Squats: 3x8 w/ 26lbs, 3x6 w/35lbs
3x Max push ups supersetted w/ hanging twisted knee tucks 3x12
10 minutes of Cardio
Thurs: VO2 with Viking Push Press ( rest hands) set 40 for 8 reps w/ 18 lb
Fri- Double Swings: 3x 8 with 35lb and 3x6 with 44lb
Step and press 1x8 per side w/ 18lb 5x6 w/ 26lb
Double BO Row: 3x8 w/ 26lb and 3x6 w/ 35lb
Sit up and Reach with Mb for a sets of 12 after each round
Shrugs: Calves 3x10
25 Minutes of Cardio that evening
Sat: Off- Cheat meal at PF CHANG'S!
Sun- Man Maker: 12 minutes of continuous swings, jump rope for rest w/35lb and 6 minutes of alternating TGU's w/ 26lb.
Wednesday, December 8, 2010
The basics of the Vo2Max and why I have incorporated it into my training:
1: Forges a heart of elastic steel- If you want to increase your maximal oxygen uptake (the gold standard of all athletics), one must train at an intensity that elicits your maximal oxygen uptake. So fast "sprints" vs. long, low- intensity training.
2: The snatch will shred you up- This kettlebell exercise is ballistic and intense. It is a perfect example of "high intensity interval training" which burns way more calories compared to steady state cardio training (running, biking, etc). Once you have mastered how to "tame the arch" then you take your training to the next level forging ripped abs, shedding inches, lean and toned arms, canon ball shoulders, and a sexy back. Not to mention a sweet butt and awesome legs.
3: I'ts freakin cold outside- Yes, so I'm finally beginning to enjoy running but now its winter so I need cardio that will strengthen, not only my lungs and heart, but also my body, hence the VO2 protocol. If you are a runner or really any type of athlete and you want to improve your PR then get into VO2 Max training with kettlebells. You won't regret it! No other cross-training method carries over better to athletic performance. Results are proven by olympic athletes in action! I cannot wait to see how this has helped my running when I train for my first sprint triathlon!
How it works:
5 Minute Cadence Test:
1st min: snatch every 7 sec on stronger side
2nd min: snatch every 6 sec on other side
3rd min: snatch every 5 sec on first side
4th min: snatch every 4 sec on other side
5th min: go all out on stronger side and count your total reps. Total reps divided by 4 and round up. My number is 7
15:15 work:rest ratio- 15 secs of snatching to hit your number: 15 secs of rest: repeat on other side.
Goal: 80 sets of 7! I am currently on set 62 with a 12kg. I completed 80 sets with the 18lb already. I do this 2x per week.
Next step: Either start over going heavier (unlikely for me), retest cadence and work towards 80 sets of 8 reps, or move on the the next protocol- 36:36 (more on that once I am there).
Check out Kenneth Jay's book by clicking the link below. Buy "Viking Warrior Conditioning" if you want to improve your athleticism or general fitness.
Thursday, December 2, 2010
For the next 4-5 months I will be blogging my nutrition plan, workouts, and measurements including and most importantly my BODY FAT %. I will also include pictures. I know in the past I have attempted to update you about my current workouts and nutrition plan and have fallen short. Now that I have a complete plan and am diving in 100%. Be prepared to read some blogs about the truth of training for a figure competition. There will be no secrets on my blog.
To start I have listed my initial measurements from last Saturday, first week of training and nutrition plan. Every week I will be getting my measurements taken so I will post them weekly.
Initial Measurement Date: 11/27/2010
Weight: 129.4 Age:25 Body Fat%: 21.16% Chest: 32 1/8 Waist: 27 3/8 Arm: 11 Forearm: 9 5/8 and Hips: 37 1/8
Projected figure competition body: 118 lbs and 12% Body Fat = -13.22 lbs of fat + 1.82lbs of muscle.
Week 1 Workouts:
Mon: Warrior Circuit and Yoga
Tues: VO2 Max Snatch protocol. 34 sets of 15 snatches with 15 sec work: 15 sec rest ratio. 26lb kettlebell
Wed: Kettlebell Workout- Double Push Jerks 3x5 w/ 26lbs and 2x3 w/ 35lbs
Suitcase lunges 4x10 per side with double 26's
Hanging Knee tucks 2x max
10 Minutes of all out cardio: viking push presses, jump rope, and swings
Thurs: VO2 Max Snatch protocol. 35 sets of 15 snatches w/ 15 sec work:15 sec rest ratio 26lb kettlebell
Fri: Kettlebell Workout- Double Swings 3x5 w/ 26lbs and 2x3 w/ 35lbs, Assisted Pull-ups 3x5
Side Bends 3x12 per side w/ 26lb,
10 minutes of cardio: Tgu's, windmills, and 1 arm swings
Sat/Sun: Yoga or light cardio
Nutrition Plan under the guidance of Danny: 1630 daily calories. 6 meals per day every 3 hours.
One cheat meal per week.
Thursday, November 18, 2010
Our team competed in the ever-growing tourney called "The Revolution" in Seattle this past weekend. Four students (3 adults, 1 kid) competed alongside myself (Danny) and met some great competition. Some of our matches are posted on youtube and more are to follow. Earning medals were the following:
Tuesday, October 19, 2010
Friday, October 8, 2010
Grant Simmons traveled down to Boise this past weekend to compete in the Northwest Submission Challenge, a submission only tournament. After finishing off 2 opponents, Grant claimed 2nd place after a tough loss in the finals of the Blue Belt Gi division. Congratulations to Grant...his hard work and constant improvement is an inspiration to the team!
Thursday, August 12, 2010
RKC Level 2 was a blast. And by the looks of the pics above, one would think I had been the 14th person in the world to tame the beast. Unfortunately, such is not the case. The beast did, in fact, get the best of me in the press. Although I did lock it out overhead (did you see the size of that thing compared to my forearm??), I got diqualified because my heel came off the ground. Props to Mr. Neupert for upholding the standards of the RKC, but DAMN!!! So close. Unquestionably, I will get it next time. Honestly, I was excited that I actually got the thing over my head. The sheer mass of it when you clean it into the rack position is overwhelming. Master RKC Kenneth Jay gave me some great tips for pressing and assured me I have the strength to do it, I just need to improve my focus and technique.
I was pretty proud of the fact that I was the only person that even attempted the challenge. I was really happy with how easily I crushed the Beast Pullup and Pistol. The training definitely paid off. Needless to say, the testing required to pass the certification was a breeze (pullup + 53lbs, press with 97lbs., and 100 snatches with 53lbs in 5 min).
Overall, I learned some awesome new exercises, such as the Viking Push Press, the Bent Press, and gained valuable training info to pass on to my students.
Sunday, June 27, 2010
I (Danny) have diverted my attention from Jiu Jitsu competition for the past couple months to focus on training to obtain my RKC Level 2 certification under Pavel. It has been hard to lower my intensity in BJJ, but it is certainly for a noble cause. The RKC II is highly sought after and will cover advanced topics in kettlebell training with more emphasis on functional strength training. Level I spent time on the core kettlebell movements that build general athleticism...a blend of functional strength, conditioning, and mobility. Level II will be more about building super-human strength/power and adding more advanced core movements to the arsenal. It will be an honor to spend more time training under Pavel and his crew of genuises such as Kenneth Jay, Brett Jones, and others whom I respect tremendously.
Along with the famous snatch test I will have to pass to be re-certified, I will be re-attempting the prestigious "Beast Tamer Challenge" In this challenge, the participant must attempt 3 classic strength movements with the BEAST kettlebell (106 lbs. - 48 Kilos) :
The PRESS (clean the KB to the rack position and press overhead with no knee bend)
The PISTOL (basically a single leg squat - will post pics)
The PULLUP ( the BEAST is chained to your hips as you do a pullup from a dead hang)
As of right now, I am highly confident with the Pistol and the Pullup. The Press is what I attempted and failed last time. I am about 10 lbs. lighter than I was when I last attempted this feat of strength...will I be able to prove that I can be lighter AND stronger? We shall find out in 2 weeks (Ill be gone July 9-11).
Sunday, June 13, 2010
Thursday, February 25, 2010
Wednesday, February 17, 2010
Week 6 workouts:
Monday 2/8/10: NO TAPE for snatch protocol from here on out! 1x12 per side and 1x20 per side
KB workout: 3x max push-ups: 3x6 assisted pull-ups
3x10 reverse step back lunges with double 18lbs
3x12 2 arm swing with 53lb
3x6 hanging leg raises
3x6 ab roll
Cardio: 10 minutes of alternating jump rope and combo punches with Danny
Tues 2/9/10: Snatch Protocol- 1x21 per side 1x12 per side and 1x8 per side without rest! My hands began to really hurt so I had to back off. I did as many as I could my first set then 12 on each side without rest and meant to knock out another set of 12 but had to back off at that point.
Wed 2/10/10:Ashtanga Yoga
Thurs 2/11/10: Warrior Circuit
Fri 2/12/10: Snatch Protocol: 1x10 per side hand off (40 total) without rest. Rest and then repeated (total of 80) and then did 10 more on each side...total 100 reps! BJJ class that night
Sat 2/13/10: Warrior Circuit
Sun 2/14/10: OFF- Happy Valentines Day!
Tuesday, February 9, 2010
Supplements that I take:
Morning routine: With breakfast (hard boiled egg and 1/4 unsweetened oatmeal OR 1/2 grapefruit) I take vit c...non synthetic ( I will write about the details of my supplements later when I am not focusing so much on blogging about prepping for San Jose). 1/2 teaspoon of taurine (focus booster) and alcar(energizer but better than caffine). I am out of maca and estera for now.
Pre workout: 15 minutes before w/o I take 1 capsule of Creatine Ethyl Ester-energy for muscles and sometimes about 1/2 tablespoon of black powder for an extra boost. (Again, more details later).
Post workout: 1 scoop of Sun Warrior Vegan protein powder (mixed with water) and small piece of fruit to help break down protein. I sometimes take another Creatine Ethyl Ester capsule.
Bedtime: If I am still hungry I will have an additional protein shake with a scoop of almond butter and/or a scoop of coconut milk.
Week 5 workouts:
Mon 2/1/10-KB w/o- 3x max push-ups and 3x 5 assisted pull-ups
3x8 step back lunges: 3x15 heavy swings with 44lb
3x10 ab roller: 3x10 weighted sit-ups with 18lb kb
finisher: snatches- 3x12 per side
Tues 2/2/10- Snatch protocol 3x12 on left and 4x12 on right
Yoga at Twisted Root Yoga studio (1.30) Great class!
Wed 2/3/10- Ashtanga Yoga and Snatch protocol 4x12
Thurs 2/4/10- Warrior Circuit (45 min kb class) and snatch protocol 4x12
Fri 2/5/10- Snatch protocol 4x12
Sat 2/6/10 and Sun 2/7/10- OFF...beat from all the snatches
Tuesday, February 2, 2010
Weight 129.4 (up) ( I am retaining more water right now...that time of month if you catch my drift)
chest: 33 1/2 (up)
shoulders: 38 1/2 (up)
arm flexed: 11 1/2 (up)
arm relaxed: 11 1/8 (down)
forearm: 9 3/4 (same)
waist: 26 (same)
waist around belly button: 27 5/8 (down)
hips: 36 1/4 (down)
quad: 20 1/8 (down)
calf: 14 (up)
I know that when I am on top of my diet and following my protocol I really see results fast. Now that I am feeling better and my hands are healing I am predicting better results next time.
I already blogged about the workouts I did at the beginning of the week so here is the rest:
Wed 1/27: Snatch protocol 4x12..tore blister on r hand so only got 3x12 on that side.
Ashtanga Yoga Primary Series
Thurs 1/28: Ashtanga Yoga Primary Series
Fri 1/29: My own KB/yoga workout while resting hands:
warm up with 3x sun salutation A and 3xB " "
15 BW squats, 10 step- back lunges per side, 15 sit-ups, and 12 push-ups
12 minute swing workout with 26lb kb...1 min active recovery: 1 min swings. During active recovery I did a sun salutation
50 suitcase crunches:30 bikes: 50 pushups within 3 rounds and 30 seconds in between each set of pushups.
*Ate at Eichardt's that night and did great (burger without bun and a green salad) but had a glass of wine and a few of Danny's garlic fries.
BJJ Class that night.
Sat 1/30: Took the day off physically but still followed my diet protocol b/c we were invited to eat at a friends' Sunday night...PASTA YUMMY!! Therefore Sunday was my cheat meal day instead of Saturday.
Sun 1/31: Asthanga Yoga Primary Series
Wednesday, January 27, 2010
So b/c of being sick last weeks' workouts were just not the best but I managed to get a little something in. My diet could have been better...a couple extra snacks while feeling low (no excuse by the way!). So with 100 snatches to complete and measurements coming up next week I am ready to kick it into high gear and stop making excuses for myself.
Check out what I did last week:
Mon 1/18: KB w/o w/ Danny:
3x12 double kb presses 18lb
3x12 ballistic double kb bent over row 18lb
(1 min rest after each set completed)
3x8 double kb B Squats 18lbs
3x12 double kb swings 18lbs
(1 min rest " ")
3x6 double windmill l,r 18lbs
3x30 sec double kb overhead lock out 18lbs
Snatch Protocol: 4x10
Tues 1/19: Ashtanga Yoga Primary Series
Wed 1/20: Snatch Protocol 4x10- Hands need TLC!
Thurs 1/21 (cold sets in): Warrior Circuit
Fri 1/22: BJJ Class
Sat 1/23: YOGA DAY USA, 1 hr vinyasa class
Sun 1/24: Snatch Protocol 4x10
This is what I have done so far this week ( a glimpse to me stepping up my workouts and diet)
Mon 1/25: KB workout with Danny
a-1:3x6 Double KB press 18, 26, 26lb
a-2:3x6 Alternating Renegade Rows w/ 25lb dumbbells
b-1: 3x10 double suitcase squats 26lbs
b-2: 3x10 snatches per side 35lb (wanted to test under stress)
c-1: 3x8 side bends 35lbs
c-2: 3x30 sec double kb overhead lock out 18lbs
Tues 1/26: Warrior Circuit- I swung the 44, did supported bent over rows with a 35 and held up 1 min handstands...feeling super strong and much better!
That night I went to a 1.15 hr Ashtanga vinyasa class in Spokane.
Till next time,
Monday, January 18, 2010
Start Date: 1/4/2010
chest: 33 1/8"
arm (relaxed): 11 5/8"
arm (flexed): 12 1/2"
forearm: 9 3/4"
waist (smallest): 26 7/8"
waist (around belly button) 29"
hips: 36 1/2"
quad: 21 1/4"
Sweet! Like I mentioned in my previous blog my energy has increased, I feel stronger and leaner already. I have also noticed that I am not hungry all the time like I was before the diet.
My diet has stayed the same since my last blog except I forgot to mention the CHEAT DAY!
On my cheat day (which is Saturday) I get to eat a little bit more carbs and enjoy a yummy sweet. This helps me in many ways to prevent binging and breaking throughout the week as well as making sure that my body continues to stay charged and to keep my metabolism and fat-burning hormones high so that I can continue to break down my stubborn fat throughout the week.
Alright, so lets get to the workouts. Check 'em out!
Mon: Same KB workout with Danny and BJJ that night
Tues: Snatch Protocol:2x12 26lbs, 1x5 35 lbs, 2x6 35 lbs. 1 minute head stand after snatches and yoga flow that night (1.15 hrs)
Wed: Ashtanga Yoga Primary Series and Snatch protocol: 2x15 26lb and 3x6 35lbs and 1 minute headstand
Thurs: Warrior Circuit
Fri: Snatch Protocol: 1x20 l,r with 26lb 3x8 l,r with 35lb (next week I only work with the 35lb no more 26lbs). Ashtanga Yoga Primary Series (1.30 hrs) 2 minute headstand!
Sat: Rest and cheat meal!
Sun: Ashtanga Yoga Primary and intro to secondary series. I also worked on my drop backs and rock ups.
Okay, so there you go for week two. I am charged and ready to keep going. Only 4 weeks left before San Jose, CA and am feeling pretty confident in my cardio and form...just need to work on my hands.
Friday, January 15, 2010
Okay, so I have survived the first week of preparing for my snatch test and am almost through my second week. So this is what I did last week as far as exercising and adding in a snatch protocol to work up to the 58 reps with the 35lb kettlebell next month in San Jose.
WK 1 Workouts:
Wed 1/6/10 - Ashtanga Primary Series (1.30 hrs)
1x4 l,r (35 lbs)
Breakfast: hard boiled egg and 1/4 cup of plain oatmeal OR 1/2 grapefruit
Monday, January 11, 2010
Many of you have already heard the news but I am just so excited that I figured I would write a quick blog to make sure everyone knows... WE ARE ENGAGED!!!
The fairytale story:
Danny surprised me on Dec. 22nd at 4am with a trip... destination unknown. To my surprise he had enlisted the help of a couple of our members, Ryan and Forrest to cover classes, and he drove me 6 hours north to a town called Banff in Alberta, Canada. What a winter wonderland! We enjoyed a beautiful drive through dramatic national parks and when we are arrived into the European influenced town of Banff nestled in the Canadian Rockies I saw a huge castle. I thought it was really cool and wanted to get some pictures. Much to my surprise Danny had reserved a room in THAT castle!
It was perfect...after getting ready to go to a German restaurant for dinner we decided to walk around the castle. And that was when he popped the question....on one knee and all! It was the sweetest, most romantic experience of my life and it will forever be cherished in my heart.
I will now conclude my fairytale story (before I get too mushy) with the hopes of a perfect happily ever after with Danny!
Peace and love,
Friday, January 8, 2010
Stay tuned for posted KB workouts balanced with my yoga and diet.