Fitness Catch-All

10k KB Swing challenge week 2 ongoing. I've stepped up from a 35lb to a 40lb bell, will step up again to a 45 next week.

Finding it difficult to hit 5 days a week due to other athletic endevours (e.g. rowing practice or things like going snowshoeing today), but doing an occasional two-a-day to try and compensate.

LastSurprise wrote:

Ran about 4 miles today! Felt really good, even if the cold made it a bit more challenging.

Too many kid activities tomorrow but I am planning to hit the streets on Monday for the first 4 miler of the year in preparation for half marathon in May. Last year, the weather here didn't cooperate well and I wasn't as prepared as I would have liked. I will not be making the same mistake this year.

Trying to get in a regular schedule of lower back stretches and exercises at home so that i stop popping it regularly. I hate mindless exercise, but I am getting old and have to stay healthy for my kids.

Getting weird carpal tunnel in my left wrist (radial). I'm not even lifting hard. I'm going down some little physical therapy right now. Little disappointed about it with poor grip strength. Going to get even more right hand dominate.

Week two of 32kg kettlebell clean and press / front squat program and I pulled my right trap pretty good. Sidelined. I can do 24kg and 28kg programming all day long but when I try 32kg an injury of some sort occurs lol.

My hypothesis at this point is that less than ideal overhead shoulder mobility hits the wall when I move up to 32kg. I do mobility work but looks like I need to step up my game.

Into week 3 of the 10k swing challenge.

All 3 of us have stepped up a kettlebell weight and are about to or already have step up again. We all agree that the progress/gains are large and obvious - what was challenging on day 1 is easy now.

Mudbunny - how's yours going?

Jonman wrote:

Into week 3 of the 10k swing challenge.

All 3 of us have stepped up a kettlebell weight and are about to or already have step up again. We all agree that the progress/gains are large and obvious - what was challenging on day 1 is easy now.

Mudbunny - how's yours going?

I stalled out about 10 days at around 4500 ago when I woke up with an extremely painful knee after I did a hard leg workout. The pain went down, but now I have a bulge that is not painful unless I put direct pressure on it. At first I thought it was just "OK dummy. Maybe not do a suicide set on leg extensions/curls anymore now that you are almost 50", but it being almost 2 weeks of RICE, the bulge is still there.

So I have an appointment with my Dr tomorrow.

Well bummer about injury but good job not trying to power through and getting it looked at.

Jonman wrote:

Well bummer about injury but good job not trying to power through and getting it looked at.

Doc says it is bursitis. Going to get an echogram and blood test to rule out gout. But she said rest and no workouts that involve legs, including cardio and kettlebell swings.

Edit: never mind

Not with a f*cked up knee, f*ck no. Do things you can do sitting down or otherwise putting no load on the knee.

Heavy club very very much involves legs.

Once I get a confirmation that it **isn't** gout, I will be hitting up a local sports physiotherapist for exercises I can do to prevent it from happening again and that will let me get good cardio in.

We're in to Feb and I see traffic has slowed a bit in here. Just wanted to offer some positive encouragement.

I have been staying consistent with my workout regimen since mid-Dec and coming up on the end of a mesocycle next week. I'm liking the results from the app I'm using but most importantly I'm seeing how helpful this has been for my mental health.

If I miss some workouts, I notice it. Regular physical exercise has done wonders the last couple months for my internal monologue.

Encourage you all on your own fitness/health journeys!

I ended up bailing on the final week of Swing Month due to a tweak in my back, I think I pulled an intercostal, which isn't too surprising given the load I put on it. Still, 6000 swings was nothing to sneeze at, and it gave me the idea to keep the Focus Month(tm) momentum going, where we focus on a single movement for a month, so now my little gym crew are in the first week of Squat Month. Not quite as singular a focus as Swing Month because it basically sucked all the workout oxygen out of the room and we all wanted to get back to steel mace.

Starting out with 100-200 squats every other day in sets of 10-20 with a single kettlebell in rack position.

I didn't have a specific goal in January like the KB swings but started the half marathon training plan a little earlier with the goal of being in MUCH better shape than last year for the mid-May race. I'm using one of the training plans on my Garmin watch--so far, so good there. Looking for a 10k or 10 mile warm up race in April to check progress.

In addition, I am still going to strength training/circuit classes twice per week at the local gym. I have been going to these classes regularly for about a year and I am starting to notice a difference. I still hate burpees and windshield wipers though.

I've fallen off using the forum, and posting here, but have been still hanging in there with workouts! I think the last time I posted, I was right at the beginning of a training program for D.C.'s Cherry Blossom 10 Miler, which is going to be held on April 7. I'm now a few weeks in, and had a 6-mile "long run" this weekend and a good tempo run during the week. I've been really pleased by how my body's been responding to the runs, so far. I did this race & this program last year, and I definitely feel like I grasp the training program better this year and do a better job of sticking to specific running paces this year.

I've been doing Simple and Sinister (S&S), KB workout focusing on swings/getups, for a little over a year, and it has done wonders for my overall strength and endurance. I've been taking my time with weight progression and have gone from 35lbs to owning the 53lb bell. I am now starting to step load the 62lb. Hoping to reach my goal of Timeless Simple by end of year which is swings/getups with the 70lb bell.

The program is for General Physical Preparedness (GPP) and it isn't meant for hypertrophy. It will make you stronger, leaner, and meaner. It gets the body ready for other forms of training. I'm 46 and have, for the first time in my life, developed a commitment to exercise. I run S&S along with a full bodyweight program and weighted carries. I can't recommend it enough. This may have been mentioned here before, but I thought I would mention it. If you are interested, start by reading Simple and Sinister by Pavel Tsatsouline.

So now that I have a diagnosis of bursitis (left knee) and a minor (< 2mm x 2mm) tear in my patellar tendon, time to get back into the gym. I have a physio appointment on the 21st, which will let me find out a nice weight/cardio plan that will strengthen/heal things.

blackanchor wrote:

I've been doing Simple and Sinister (S&S), KB workout focusing on swings/getups, for a little over a year, and it has done wonders for my overall strength and endurance. I've been taking my time with weight progression and have gone from 35lbs to owning the 53lb bell. I am now starting to step load the 62lb. Hoping to reach my goal of Timeless Simple by end of year which is swings/getups with the 70lb bell.

Was watching a Dan John video recently that rang true for me having played around with heavy get-ups.

He talked about the risk/reward of heavy get ups and made the (good) point that get-ups are an inherently risky movement, balancing a weight overhead through a complicated movement pattern, and that gets particularly risky the heavier you go, and he personally keeps get ups to moderate weight to mitigate against that risk.

I've had a couple dicey failed get ups that made me rethink going heavy on them so that very much rang true.

Jonman wrote:
blackanchor wrote:

I've been doing Simple and Sinister (S&S), KB workout focusing on swings/getups, for a little over a year, and it has done wonders for my overall strength and endurance. I've been taking my time with weight progression and have gone from 35lbs to owning the 53lb bell. I am now starting to step load the 62lb. Hoping to reach my goal of Timeless Simple by end of year which is swings/getups with the 70lb bell.

Was watching a Dan John video recently that rang true for me having played around with heavy get-ups.

He talked about the risk/reward of heavy get ups and made the (good) point that get-ups are an inherently risky movement, balancing a weight overhead through a complicated movement pattern, and that gets particularly risky the heavier you go, and he personally keeps get ups to moderate weight to mitigate against that risk.

I've had a couple dicey failed get ups that made me rethink going heavy on them so that very much rang true.

He's not wrong. I think I saw that video. It is a risky move at higher weights if not done carefully, with full concentration, and proper progression. The S&S book recommends a jump from 24kg (53lbs) to 32kg (70lbs). I made the choice of adding a 62lb bell in order to allow my body to adjust to a smaller increase in weight. I've taken my time and ensured that I am not lifting a weight I can't handle.

I don't think getups are for everyone. There are plenty of other lifts that one can do to achieve their strength goals. I think I chose S&S because I wanted to strengthen my ability to get off the floor as I get older. I have family members who are challenged with being able to stand from a laying position. I've read that getups are a great way to strengthen the muscles that contribute to moving from a laying position. Even when I achieve timeless simple, I will fit getups into whatever other weight routine I choose as a warmup.

The value of heavy get ups is debateable. But the movement itself is worth training. Most training programs do not emphasize getting your body up off the ground. The older I get the more I realize just how important that is.

I'm running the Cherry Blossom 10-miler in D.C. tomorrow! Aiming for a time at or below 1:45:00, though I suspect that may be a bit too aspirational. Last year I ran just under 1:55:00, but I got sick in the couple of weeks before the race so that killed my conditioning. Resting up today so I can be at peak tomorrow.

Man, that sounds like a nice view while you're running at least. I will be cheering you on from Bethesda.

Looking to get back in shape after a long battle with back injury. Anyone know where I can get a good, standalone interval timer that doesn't cost a crapton? I want to do 30 second HIIT routines and don't want to put some spyware app on my phone.

Like, something to put on your garage wall?

Amazon has plenty. So does Rogue.

Top_Shelf wrote:

Like, something to put on your garage wall?

Amazon has plenty. So does Rogue.

Most of the ones I see on Amazon have troubling reviews talking about batteries dying. I want a simple plug in if I can get one and I would rather not spend north of $50.

Heres my one:

It's ok, not great.

Plugs into any USB brick, can be mounted on the wall, does count up/count down/EMOM and programmable intervals. The interface via the remote is kind of crappy and the instructions are in poorly translated Engrish, but if you can get past that it does the job.

Jonman wrote:

Heres my one:

It's ok, not great.

Plugs into any USB brick, can be mounted on the wall, does count up/count down/EMOM and programmable intervals. The interface via the remote is kind of crappy and the instructions are in poorly translated Engrish, but if you can get past that it does the job.

I think I will probably just end up getting one of these.

Here's a cheap individual one:

https://www.roguefitness.com/gymboss...

And you don't have to give Bezos any money.

Top_Shelf wrote:

Here's a cheap individual one:

https://www.roguefitness.com/gymboss...

And you don't have to give Bezos any money.

Perfect.