Snatching The Pounds Away!

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.

Make sure you also check out my diet under the workouts listed.

WK 1 Workouts:

Monday 1/4/10- KB strength workout

Long-term goal work up to 3x12 on both exercises

A-1: Double Suitcase Kickstand lunge 3x8 l,r (18lb kbs)

A-2: Double KB Swing 3x10 (18lb kbs)

(One minute rest between super sets)

long-term goal work up to 3x12 on both exercises

B-1: Double KB Clean and Press 3x12 (18lb) working up in weight next week

B-2: Double Ballistic KB Bent-over Row 3x8 (26lb kbs)

(One minute rest between super sets)

C-1: Power Wheel Roll Out 3x10

C-2: Slow & Controlled Sit-up 3x10 (4 sec up & down)

(One min. rest between super sets)

That night I took BJJ from 6-7:30pm

Tues 1/5/10- Ashtanga Primary Series in the morning (1.30 hrs)

Wed 1/6/10 - Ashtanga Primary Series (1.30 hrs)

Thurs 1/7/10- Warrior Circuit (45 min. am class)

Fri 1/8/10- Snatch Protocol begins!

2x10 l,r (26 lbs)
1x4 l,r (35 lbs)

2x5 l,r (35 lbs)

BJJ Class that evening (1.30 hrs)

Sat 1/9/10- Snatch Protocol

2x12 l,r (26 lbs)

1x5 l,r (35 lbs) STOPPAGE due to hands

Sun 1/10/10- Ashtanga Primary Series (1.30 hrs)

As far as my diet goes...not so bad. Check out what I am doing:

Diet is based around 3 meals a day with a ratio of protein:complex carbs:healthy fats.

For snacks throughout the day I will eat baby carrots, snap peas, nuts, or sip on a protein shake.

Breakfast: hard boiled egg and 1/4 cup of plain oatmeal OR 1/2 grapefruit

I will also have 1/2 scoop of protein in sub. of egg and flax cereal in sub of oatmeal and banana in sub of grapefruit

Morning supplements: vitamin C, 1 tsp of maca root, 1 tsp or taurine and Estera (capsule form to help balance hormones).

Workout: Post workout protein drink and clementine or 1/2 banana to help break protein down.

Lunch: Green garden salad (healthy Carbs), egg, tuna, or sliced chicken (protein) and either slice of cheese, yogurt, scoop of almond butter, or fruit for a snack ( these snacks have healthy fats and are eaten in moderation ONLY if I am still really hungry).

Evening workout: Post workout protein drink and fruit

Dinner: Green garden salad or cooked greens, lean protein, and yogurt, protein shake with

coconut milk, sweet potato or cheese for snack. I will also have 1 small piece of organic dark chocolate if I am craving sweets.

So far the combination of eating cleaner and cutting out sweets & starchy carbs, drinking plenty of water, and stepping up the intensity in my workouts has really been working. I can already feel a difference in my stomach and upper body. My energy feels better and I am not as hungry throughout the day.

Stay tuned for my week 2 workouts which will have a lot more snatch protocol workouts!!!

Peace and love,
Abby

We're Engaged!

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,
Abby

Resolutions, Snatch Test, and Assistant RKC in San Jose

For my new year resolution I decided that cutting back sugar, enriched flour, and empty carbs was a must. If I want to attain a truly athletic and functional body I have to step it up. So I am now confronting my darkest and ugliest enemy....YUMMY, satisfying, comfort food! Oh, how much I love food! I also just learned that I will be going to San Jose, CA Feb. 18-21 to be an RKC assistant instructor at the RKC (Russian Kettlebell Challenge) Workshop. This is a lot of responsibility as I now will be putting my expertise and knowledge to the test in order to help certify and train kettlebell enthusiasts who wish to be an RKC certified instructor. Not only will I be assisting my team leader (senior rkc instructors like Jeff O'Connor, my former team leader) but I must demonstrate that I have been keeping up with my kettlebell training. So the first day I arrive I must complete an "x" amount of reps of snatches with a 16kg (35lb) Kettlebell! YIKES!!! For example, if I go in at 58Kg (about 128 lb) then I have to snatch 58 reps with perfect form and with the use of only chalk and with a 5 minute limit.

So I have decided to not only blog my diet trials and tribulations but to also blog my kettlebell workouts as I prepare for my snatch test.

This is an awesome opportunity and I am very proud that I have been asked to assist my teachers in training others the RKC way...wish me luck, as I do not want to let them down.
Stay tuned for posted KB workouts balanced with my yoga and diet.

Peace!
Abby

Kids and Adults Take Home Gold From Helena, MT BJJ Tourney

Team Integrative/Grapplers Guild students took home their first golds this past weekend in a BJJ and Judo tournament that took place in Helena, MT. Seven competitors jumped on the opportunity to compete last minute and notched some of their best performances yet. Results are listed below. Pictures- Above: Jacob DeLeon submits his opponent with a standing guillotine in the first round of his grappling (no-gi) division. Below: Mike McCray (far right) proudly displays his gold after many grueling matches and flawless subs in his gi division.

Congrats to all who competed and thanks again to all the parents and friends for your support!

Adults:

~Mike McCray: 1st BJJ white belt division, 2nd Grappling Novice division (6-1 overall!)

~Chad Spade: 2nd BJJ white belt division, 2nd Grappling Intermediate division (stellar performance)

~Danny: 2nd BJJ puple belt division (lost 3-2 in the finals...a heartbreaker haha)

Kids:

~Tyler Hammack: 3rd BJJ mixed belt division, 1st Grappling division

Others who competed and showed improvement:

~Stryder Miller

~Jacob DeLeon

~Grant Simmons

Small Town School Proves Big Time Competitor

Team Integrative/Grappler's Guild sent 8 competitors out to "The Revolution" BJJ/Grappling tournament and didnt leave without making its mark among other bigger and more well-known Seattle and Portland schools. Highlights of the tournament included Cole Thompson taking 3rd in the kid's BJJ division (his first tourney!), Forrest Therrian taking 4th in the white belt division out of 20+ competitors in his bracket, Curtis Mickelson taking 5th in the same division, and me (Danny) sweeping both divisions (purple belt gi/advanced no-gi) without a single point or advantage lost. I was a candidate for the "vicious submission" award but ended up lossing it to a gal who landed a flying triangle choke in :14. Definitely got me there! Everyone who competed came away with some impressive victories and, as a coach, I could not be more proud of those who stepped out on the mat and let it fly. All our matches were victories in my eyes as I witnessed a beautiful combination of impressive technique, excellent conditioning, and tons of heart on the battlefield.

Congratulations to all 8 who competed: Spencer Dawe, Mike McCray, Curtis Mickelson, Forrest Therrien, Jacob DeLeon, Dakota Kivett, Cole Thompson, and myself. A special thanks to the parents, family members, and friends who came and supported us so far from home. Nothing was more rewarding than all of your cheers as we stepped on and off the mat! It means the world to those who train so hard and go out there to put themselves to the test.

Remember...Promotions for all Jiu Jitsu students tonight and Kids' BJJ students Saturday morning!

-Danny

Team Grappler's Guild of Sandpoint Prepares For Next Tourney

The troops are being rallied...some of which are under 5 foot tall. The excitement is building up as Team Grappler's Guild of Sandpoint prepares to return to Seattle, this time with a full force (including kids!). Danny, affectionately (?) known as Sensei to the kids, prepares to return to competition as well. So, how does one prepare for a Jiu Jitsu tournement? We condition our athletes with the standard protocol plus some. Longer sparring rounds, plyos in between rounds, situational live, to say the least. Add in some Russian Kettlebells and even some "Yoga for Martial Artists" and top it off with with your instructor pushing you past your comfort zone and you end up with a pretty sweet formula for success. We appreciate all the support of our parents and friends as we prepare and lead a not so typical lifestyle... Look forward to hearing about some stellar performances.

Something Worth Committing For

The word commitment is often associated with fear, self-doubt, procrastination, and impatience. Take a minute to ask yourselves why? Why can I not stick with something long enough to see the outcome that can completely transform my life and well being in a positive way. Committing to something such as yoga, martial arts, writing, mountain biking, etc can help you become more confident in yourself and your capabilities in life. You know how people say its not the top of the mountain with the glorious view that they look back and remember and feel, its the journey to the top. Once you begin to climb up that rocky, challenging, and strenuous mountain you know that deep down you have just committed to yourself that you will reach the top no matter what it takes. You have committed to go through pain, joy, peace, and challenge to achieve the goal only you have set. The greatest thing about this is that nobody else told you that you had to achieve this goal; that you had to get to the top to be a better person. You know that you must reach the top because it is something that will help you become truer to yourself. So you begin your climb, you stumble over a few rocks, sweat, and even get stung by a wasp. You have the fear that a grizzly bear can smell even your thoughts from miles away, yet you keep going. Why? COMMITMENT! So with physical obstacles, fear, and mental obstacles you still climb with one foot in front of the other taking one step at a time. You know that there is no easy way out or quick fix to the top other than to keep moving. So just keep moving, tell yourself you are almost there and how good it will feel to know that you have accomplished something so mighty like hiking this vertical climb to the top of a mountain. There is no time to procrastinate or to hide from fear or dwell on self-pity, you only slow yourself down. The climb down is always so rewarding and gratifying. You tell your self, "I did it, I committed and did it with everything I had in me and I achieved my goal!"

Bottom line, whether you are training for a specific event or sport, general fitness, or just for fun find something to strive for and to live for. Give your heart a run for its money and release the adventure from within. Committing to a practice can and will transform your very existence not just your physical appearance . Whats the fun in taking diet pills and yo-yo dieting or only pushing yourself in areas that you know are possible? Go beyond and dive deep. LIVE! COMMIT!

"Practice and all is coming" Sri. K. Pattabhi Jois -Ashtanga guru/founder

"Find your limits or edge and start there"-Abby

-Abby