Saturday, March 21, 2009

The Keyboard Jockey Gym is Born

After much toil against the dreaded garage junk, a section has been liberated and reclaimed in the name of fitness. Right now I only have the basics but it is a great start and it feels so good to have it all in one place. Also, my new 16kg kettlebells from Ader are the best; they are my favorite kettlebells yet.

Friday, March 13, 2009

Press Ladder - Moderate

Yesterday is the follow-up to the light press ladders of Tuesday. I did 1, 2, 3 rep ladders with the 24kg for 5 rounds then followed up with some slow fall fast rise full extension push-ups on the parallettes.

Today will be ring work. Pull-ups, ring dips, knee to elbows, skin-the-cat, inversion work, etc.

Tuesday, March 10, 2009

Press and Swing Ladders

Today was a "light day" RKC program for kettlebell clean and press and kettlebell swings. The moderate and hard days are with the 24kg.

5 rounds with 16kg of:
15 Clean and Press each arm
15 single arm swings each arm

Sunday, March 8, 2009


Today is a rest day. Saturday was a low rep workout with the 32kg kettlebell. The 24kg ladders have really paid off.

With 32kg kettlebell:
10 two handed swing warm-up
5 snatches per arm, 3 press per arm, 1 Turkish get-up per arm

Friday, March 6, 2009

Thanks CrossFit

Today is a modification of "Jackie" on applied to my tools and capacity.

120 16kg swings
50 16kg clean and thruster
18 strict ring pullups

My time today was 10:10, max heart rate of 179, average of 155.

Tuesday, March 3, 2009

Keyboard Jockey Push Circuit

Yesterday's variety day included some windmills, halos, and heavy singles with the 32kg kettlebell.

Today's circuit is mostly push. The circuit is hitting the shoulders from two very different angles with thrusters and full extension parallette push-ups. The turkish get-ups are a static load through the shoulder's full range of motion. The end of the circuit is the only static pull in the group for a 'break', with the focus actually being on a stable core to bring knees to right angle elbows on the rings. Special note today, turkish get-ups and knee-to-elbows are both exercises that should be practiced with an emphasis on smooth natural articulation through the full range of motion. These exercises should not be hurried, perform each smoothly and completely regardless of the time it takes. Any rep that is hurried, incomplete or executed with momentum instead of control does not count.

2 rounds for time of:

20 single arm kettlebell thrusters
10 turkish get-ups
20 parallette push-ups
10 ring knee-to-elbows

My time today was 15:30, max heart rate of 185, average of 165.

Monday, March 2, 2009

Back from Vacation - Kettlebell Multi-Ladder

I just got back from a week on the road, working my kettlebell at gas stations and living rooms alike. Nothing structured, just enough to stay loose and stretched.

Sunday, March first was my first day back and I decided to do a kettlebell multi-ladder to get used to working under an increased cardio load at altitude again. Using the 16kg kettlebell and moving quickly, no stops for rungs:

Each Arm:
Swing ladder (1,2,3,4,5)
Snatch ladder (1,2,3,4,5)
Clean and Press ladder (1,2,3,4,5)
Snatch ladder (1,2,3,4,5)
Swing ladder (1,2,3,4,5)

It feels good to be back. Going to do some additional variety today, maybe a light circuit.