Iron Sport Strong Women!!!

 Why train at Iron Sport?
Because my ladies can outlift most men!!!!

Happy Monday!

Need a little inspiration to get movin?  Check out Dead Prez video on our FB page.  That song is tight and the video is even better.

Class
5x5 Heavy Clean and Squat

AMRAP in 20 min
5 Snatch L
5 Snatch R
5 Push Press L
5 Push Press R
10 Swing/catch/squat
10Burpees

Me:
A.M. Practice
BB Squats
5 x 115
5x 135
5 x 145
3 x 150
2 x 155
1 x 160

P.M.
16kg OAJLC x 5min at 8RPM
12 kg Wooks x 5min per arm
20kg Rack Holds x 2min per arm

20 KB Jump Squats
20 Hanging Leg Raises
1min Ring Rows
20 RDL
10 See Saw Press (per arm)
20 Pull Ups
20 Ab Wheel Roll Outs
30 Russian Twists
25 Burpees
No rest - all exercises performed back to back.

Failure Mindset

I experienced a strange phenomenon on Wed. where several people walked into the gym giving excuses as to why they weren't going to make it through their workout.  The brain always gives out before the body, so why put yourself into a failure mindset before you even attempt to do something.  If something is important you'll find a way to do it, if its not then you'll find an excuse not to.  Figure out why you are training, why its important and dont allow yourself to think you are going to fail before you even try.  
Everyone made it through their sets by the way.

WU/JM x 5min
Skill- Snatch practice
Strength-BB Clean and Press x 3-3-3

AMRAP in 10min
7 KB Swing (Go heavy -double up)
7 Dips (Ring, dip station or bench)

AMRAP in 10min
7 OH Lunge per leg
7 Push Up (Handstand, decline or regular)

March 21

I get to play with 20kg OAJLC later but I worked out with 6am crew a little this morning. I only did 2 rounds everyone else did 3

Snatch warm up
Snatch Practice 3-3-3

7 Stations 1minute at each station:
1.Figure 8
2.Clean and Jerk -alternating
3.Lawn Mower extentions on rings
4.Plank to ball slam
5.Burpee Jump overs
6.Wall Ball
7.Bag work
x 3 Rounds 2min rest between rounds

March 19

"Its important to become aware of and reverse your "quitting triggers"-posture, thoughts, behavior, any internal/external cues that cause "spontaneous wussification".~ Coach Blackburn.

That quote stuck in my head during a 10 minute gloved set yesterday which was done immediatly after a 6min 16kg OAJLC set.    2 Swings 1 Clean for 5 minutes per arm wearing a slippery glove is TOUGH!  I wanted to quit, but pushed through, barely holding onto the bell.  Thanks Ken for your constant inspirational and hillarious quotes.

Class:
Snatch warm up
BB Snatch Practice 3-3-3

Partner up
I go, you go format:
6 minutes at each station
5x Double kb snatch

5x Double kb Squat

5x SeeSaw Press

5x Inverted Rows

5x Ab Wheel Roll out

So partner one does 5 reps then partner 2 does 5 reps for 6 continuous minutes.  Do one drill for 6 minutes then move on to the next for 6 minutes and so on....

Non-injury!!!

My new favorite term coming from Dr. Wallace is non-injury.   Nothing brings out misalignment and weakness like hard training- causing non-injuries.  This was the case with my shoulder.  I blamed certain exercises and mechanics for "injuring" my shoulder.  I dealt with two years of pain thinking I just had to except the "fact" that I couldnt do alot of snatches or jerks or presses.  Bullshit- I just needed a little work to put ribs, vertebrae, shoulder and whatever else back into their proper place.  Once this happened, BOOM no pain and my training exploded.   Point being, if you find yourself in pain you probably just need a little fine tuning.  If your knee hurts its probably not from running, otherwise both knees would hurt, it very well could be your hip or ankle.  Get it worked on!!!  Same with shoulders, neck, back ect... Should you stop training?  HELL NO!!! Keep strengthing the weak areas!   Dont let non-injuries rule you and dont use it as an excuse not to train.  If you have pain provocation I can recommend someone to work on it for you.  Hit me up?


Training:
Ive been working on my program givin to me by coach Blackburn which includes GS Sets and GPP Sets.
Out of respect for Ken I wont share my program with public, just know its tough!!!!

Game Face

I was just officially added to the Blackburn Kettlebell Sport Team!  I couldnt be more excited or proud.  Ken Blackburn has generously offered to coach me toward my goal of Master of Sports and believe me I m not taking this opportunity lightly. Ken is one of the best and if he says jump I will definitly ask how high.  I just recieved my first weeks worth of training and I can see its not gonna be easy, but no goal is achieved without sacrafice and hard work.
I couldnt ask for a better team and base of support than I have right now.  With Ken Blackburn, Daniel Carney and Danny Evans working in my corner I know making MS is within reach.  Super pumped to get training on Monday. Time to put on my game face!

Todays workout
Retorative and corrective kettlebell training
Face the Wall Squat x 10
Halo Twist x 10/10
Windmill x 10/10
Hip X Overs x 10/10
Side Bridge x 10/10
Glute Bridge w/ one extended leg x 10/10

Good One!

Good One today
WU/JM x 10

Ladder up with drill A 1-10 and Ladder down with drill B 10-1

A. Clean
B. Jerk
So start with one side 1 clean-10 Jerks than do the other/
Then 2 cleans - 9 Jerks both sides, 3 cleans 8 jerks, 4 cleans 7 jerks......... keep goin till you do 10 cleans, 1 jerk on each side

A. Swing
B. Goblet squat
Same drill 1 swing, 10 squats .......1squat, 10 swings

A One Arm Row
B. Lunge
So 10 lunges each leg, 1row each arm........1 Lunge each leg, 10 Rows per arm

I did this with a 16kg comp bell except the rows I had to go down to 12kg at the end.
Total Reps
110 Clean and Jerks
55 Swings and Goblet Squats
110 Lunges and Rows

Took an hour break to teach a class
135lb Deadlift  5x5
Pull  Up 3x5

Awesome Testimonial

"At first I thought this girl who runs this gym was completely crazy but actually she is very knowledgable!!! These workouts are some of the best Ive ever had and the best thing about them is it works so many different  muscles at one time"

That was from an email fowarded to me, I love it for two reasons:
1. I am completely crazy!!!  WAHAHAHA
2. It comes from Anthony Dibrito- Triathelete and fitness fanatic.  This guy is in tip/top shape so it means alot comming from him.
Thanks A!


WU/JM x 10min
1 min stations- continuously running clock
Box Jumps
BB Clean and Press 75#s
Bulgarian Split Squats
Burpees
Dips
Floor Wipers
Swings 16kg

I was totally smoked from a hard day of skiing yesterday but after my last blog entry I couldnt not do the workout.  Glad I did it.
Totalled
60 Box Jumps
17 C and P
40 BSS
60 Burpees
50 Dips
45 Floor wipers
60 Swings

Fatigue is a state of mind!

"As an athlete its always important to develop and demonstrate mental toughness.  Its equally important to develop mental flexibility.  Regardless of the activity, there always comes a time in training when you feel yourself sinking in the metaphorical quicksand.  Being able to edure that, think fluidly and reverse the performance momentum of the situation is everything.  Easy workouts will never provide the practice for this.  Seek out workouts that will take you to those dark places."~ My coach Ken Blackburn

Our workouts at Iron Sport are tough, but so what!  Get tougher!  If it were easy than it wouldnt be worth doing.  Dont allow yourself to get caught in the fatigue mindset, "Ill go tomorrow" "Im to tire".... Suck it up, its 20-30 minutes of intense practice, a small price to pay, the benefits you will recieve are beyond the scale.  When we sit, we die!  Get up, lift some heavy shit, sweat, bitch and groan and be done with it.  Leave feeling proud you did something good for yourself!

JM/WU x 10min
Using Mike Mahler program. Do one rep, rest ten seconds and do another.  This allows for a heavier weight to be used.
KB Military Press 20kg- 6x1 L/R
BB Back Squat 145lb 6x1
BB Dead Lift 135 x1  185 x 1   175 6x1
Pull Up 6x1-These were supposed to be weighted but my pull ups are a continued source of frustration for me so I went with no weight.  Something isnt firing in my back and prevents me from getting my chest to the bar.  I need to get back to work on the drill coach Carney gave me.
Bench Press 95x1 90x1 85x1 80x1 75x2

OAJLC 16kg 1min L/1 min R x 3 no rest  8 second count.

Rest and Recovery

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

To avoid injury and overtraining build rest days into your program.  Stick to light active recovery work inbetween  lifting days.  This can be walking, biking, yoga ect.. and have a few days to completely rest.  Also take a week off every 4 to 6weeks to fully repair and rest the body.  Eat properly to fully nurish the body, manage stress and get plenty of sleep.  Ill take care of the strength programming you take care of the rest.  Enjoy your rest day.