Week 3

I am approaching what I believe to be the most challenging time of the year to stay focused and disciplined. Yummy Christmas cookies, glasses of wine, and pasta are not in the cards for me this year. We had our Christmas Party last night which was so much fun! I reserved my cheat meal for the party but it didn't go quite as planned. It is only ONE cheat meal, I skipped my 4th meal (cottage cheese and brown rice) and ate dinner with not enough protein and way too many carbs and finished with more goodies. Now, one meal is meant to be consumed in ONE sitting not over the course of 4 hours. Do not let the one meal fool you into thinking you can pig out all night long. Eat your cheat meal over the course of a normal meal (like dinner) not spread out throughout the course of 3-4 hours. So I made a few mistakes but you learn from them and you don't do it again. To be quite honest with you I feel like I am really beginning to understand my mantra, "Eat to Live Not Live to Eat". In the past when eating breakfast I would be thinking about lunch and at lunch I would think about dinner. Now its not like that. I eat because I have to and if I want to reach my goal, I need to fuel my body with healthy foods.
Alright, so check out my measurements and workouts below:
12/18/2010
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
Workouts:
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.

Training has been running smoothly and so far I have been getting along with the nutrition plan with the exception of a few nights... It took all my strength to not consume an entire jar of peanut butter and eat a large glorified candy bar (protein bar). But with a whole lot of will and a few fitness magazines to keep me motivated I pushed through. I will be creating my own blog shortly. My blog will consist of my weekly workouts and measurements, nutrition, and the truth about the victorious moments and the pain of training for figure. I will link it up to our team blog.
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.

VO2 Max Training

As mentioned in my previous post, my goal is to train only with kettlebells for my figure competition. One of my pivotal training protocols is Kenneth Jay's Vo2Max using both the kettlebell snatch and viking push press ( when my hands need recovery).


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.

Figure Competition

After our second or third workout together over 4 years ago I looked at Danny and said, "I really want to do a figure competition." Fast forward to the present and not to mention 20 lbs of fat burned off, I have decided that its about time to make that aspiration a reality. In April 2011 I (Abby) will be competing in a figure competition. Am I really looking forward to walking on stage with a fake tan and a dressy, $100 bikini in front of a bunch of strangers and judges in the front row judging my body from head to toe, front and back? No, not really. The real inspiration is to see what I can do through sacrifice and discipline. I am looking forward to the hard training, strict nutrition and plenty of sleep. I will miss my sweets that's for sure. Do I have the will power and control to not allow FOOD to control me? Time will tell. Eat to Live Not Live to Eat. That will be my mantra the next 4-5 months...even through Christmas. A new lesson for me will be not only appreciating healthy foods but the understanding of eating to better fuel my lifestyle and body. Unlike most figure competitors who use traditional weight training and cardio workouts to prepare, I will be training with only kettlebells. This will be interesting. I have the utmost confidence that kettlebells will forge the exact physique I want to build.
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.

Team GG Competes in "The Revolution"

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:

Curtis Mickelson, 3rd No-Gi Intermediate division

Spencer Dawe, 3rd No-Gi Beginner division

Cole Thompson, 2nd No-Gi Intermediate division

Cole Thompson, 3rd Yellow Belt Gi division

Danny Clark, 2nd No-Gi Advanced division

The tournament ran smoothly and we saw big improvements on the reffing. My match in the finals was a great one, but unfortunately, ended in a loss. I was beating an opponent on points until a leg lock scramble that resulted in unintentional damage to my knee. It was my own fault, as I pushed my flexibility too far. See a video of the match by clicking here. I was very proud of our team...many of our students are competing at higher skill levels and continue to excel.

On another note, good luck to Team GG/11th Commandment MMA fighters Tim Pepperdine and Nick Kohol this weekend at their fight in Orofino, Idaho.

Our MMA Debut

Team Grapplers Guild, in coalition with 11th Commandment MMA, went 4-1 at MMA fights held in Spokane this past weekend. Results are displayed below:

Tim Pepperdine won via submission in round 1 (Rear Naked Choke), record 3-1

Lucas Carson won via submission in round 3 (Kimura), record 2-0

Skyler Tucker won via submission in round 1 (Rear Naked Choke), record 2-0

Kyle Fredricks won via submission in round 2 (Rear Naked Choke), record 2-3

Nick Kohol lost via submission in round 2 (Keylock), record 0-2

Our team showed a very strong performance in our debut MMA venue. A special thanks to Sandpoint community members and teammates who traveled to support our students.

Grapplers Guild Student Competes in Boise / Mike McCray Earns Blue Belt

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!

Speaking of constant improvement...Congratulations to Mike McCray for earning his blue belt after over a years worth of hard work and dedication to the sport of Brazilian Jiu Jitsu. His belt was hard earned on the mat, with consistent sparring ability with his teammates, as well as proven victories at several tournaments. The whole team is very proud of him.

Level 2/Beat Tamer Results

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.

RKC Level 2 & Beast Tamer Challenge

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).

Kids "Gorilla Cup" Tournament Results

Congrats to our team for excellent results in Kalispell Montana this past weekend. Three kids and one teen competed and continued to show improvement in the highly competitive and tough sport of BJJ/Grappling. Cole Thompson posted almost 10 wins, earning himself gold in both the gi and no-gi kids divisions. Dylan Bankson debuted at his first tournament and displayed unlimited potential as he notched a win on his very first match. Jacob DeLeon and Max Hefley continued to improve in very tough divisions. Their attitude and willingness to step on the mat against more experienced opponents will certainly pay dividends in the future. Team Grapplers Guild continues to put itself on the map as a serious BJJ school in the Northwest!

Rocked the socks off the snatch test!

I rocked the socks off the snatch test with just under a minute to spare! Thanks to my training protocol and with the help of Danny I was well prepared for this very intensive and physically demanding 5 minute test.

So whats next? Well, I really believe in the motto...stop working out and start training! Having a challenging goal such as the 5 minute snatch test really helped me to step up my training and get serious. I am now reading the book, Convict Conditioning by Paul "Coach" Wade. This book is all about training for strength using old school calisthenics. There are 6 movement-types: pushup, squat, pullup, leg raise, bridge, and handstand pushup. Within these 6 movements there are 10 steps (the first step being the easiest and great for people just getting back after an injury or post surgery) and the 10th step is THE MASTER STEP. For example for a pushup you begin with wall pushups for step 1 and the 10th step is 50 reps of 1 arm push-ups per side. So the key is to be patient and make sure you master each step no matter how strong you are or think you are before you move on to the next step! Danny and I have decided that we were going to implement his program into our current program to see if we have some success. We are both training for the beast challenge (more on that later) so I think this would be a great way to prepare for the challenge.

I will continue to post my workouts weekly as I did before the snatch test but be prepared...it will be different...new goals to achieve!

Till next time...

Abby

Here I Come San Jose!

Alright, so I fly out tomorrow morning for a fun 4 day adventure and experience as an assistant instructor at RKC's level 1 training certification program. I am stoked! As far as the snatch test goes...bring it on!! I am ready to rock-n-roll!

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!

9 more days until San Jose!

So I am heading out to San Jose next Thursday and time has flown by. Considering I found out that I have to snatch 100 reps just a few weeks ago instead of 58 reps I am feeling pretty damn good. My hands have really toughened up and I am snatching high reps without tape this week (no tape allowed during the snatch test but chalk is ok). My diet has been maintained, however I've noticed an increase of appetiate due to the intensity increase behind my workouts. I have changed some of my supplements since I first blogged about my diet.
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

WEEK 4 measurements and more

Okay, so to be completely honest with you I was NOT looking forward to getting my measurements taken this morning. After being sick, tearing my hands (taking time off with my snatch protocol) I knew that it wasn't going to be pretty. BUT to my surprise they really weren't that bad...they are still going down!!

2/2/2010 measurements:

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

Week 3- SICK!

Okay so I am already half way through week 4 and am just starting to kick back from a nasty head cold I've been fighting. Man, it sure did set me back. Either way, here I am now only 3 weeks out from San Jose so I really have to step up my snatch workouts. Oh yeah, by the way now I have to do 100 reps with the 35!!! Yes, thats right, 100! Thank god for hand chalk!
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,
Abby

Abby's Training Week 2 / Measurements

Okay, so check it out... after just 2 weeks of eating cleaner and more consciously, my measurements have already dropped in all the right places...yippee!


Start Date: 1/4/2010

Week Two:1/18/2010

Weight: 132

Weight: 129

chest: 33 1/8"

chest: same

arm (relaxed): 11 5/8"

arm (relaxed): 11 1/4"

arm (flexed): 12 1/2"

arm (flexed): 12 3/8"

forearm: 9 3/4"

forearm: same

waist (smallest): 26 7/8"

waist (smallest): 26"

waist (around belly button) 29"

waist (around belly button) 27 7/8"

hips: 36 1/2"

hips: same

quad: 21 1/4"

quad: 20 7/8"

calf: 14:

calf: 13 7/8"

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!

Week Two:

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.

Abby

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