Rest day...sorta

Took today off to recuperate. I went for a killer bike ride yesterday after my session. (I picked up a nice kona mountain bike on sale. w00t!) My hams and my arse are tender!

I'll get back into the SWING of things tomorrow.
Keira did mention that there is some chatter amongst the RKC professionals about the new vo2max protocol and how it is actually making people loose form as they focus on speed.

Well, off to do some more riding...

My session w/ Keira

Wow....

My form sucks! Ok, maybe not as bad as that, but my technique has slipped. I have had 1 prior RKC lesson over 2 years ago. I regret not touching base w/ another one sooner.

Keira immediately pinned my hip snap as bad; we went back to basics.

• Swings!!!

It was amazing how little I snapped and locked my hips, knees, buttcheeks (even though I thought I was) and how much I relied on leaning back slightly while swinging (and snatching and pressing....)

I spent an hour alternating between 10 reps, a little chit-chat about form, followed by more 10 rep sets. Though I did very little volume (compared to my normal workouts) I was gassed! Full body tension is a kick in the pants.

I'm going back to basics, bringing swings back in to my routine. My vo2max work is on hold till I get this under control.

Time off

My low back was really sore during a VWC workout a few days back. I decided to hold off until I get my form figured out.

I'm off to see Keira over at dkbfitness tomorrow for a tune up. Hopefully she can sort this out for me!

Guitar Hero

Just bought myself a new toy. Guitar Hero: World Tour & the new Metallica disc for my Wii.

I think I even managed to get my wife hooked on it, which is huge because she's one of those "I don't like to play video games" type of people!

Even threw the 5 y/o on drums (beginner mode where all you have to do is hit any drum pad.)

I'm working on my 'gravel-ly' voice right now for all those cool

By far, the drums are the hardest to learn... Now I just need to think up a band name.

Heavy Kettlebell work

Decided to focus on some heavy KB work today. Priamrily High Pulls.

High Pulls (l/r) 10 reps w/ 70# (No rest)
1H Swings (l/r) 10 reps w/ 70# (No rest)
High Pulls (l/r) 6 reps w/ 53# (1 min rest)

1H Swings (l) 10 reps w/ 70# (No rest)
1H Swings (r) 10 reps w/ 70# (1 min rest)

High Pulls (l/r) 6 reps w/ 53# (No rest)
High Pulls (l/r) 6 reps w/ 53# (1 min rest)

50' 1H overhead KB Walk (l) w/ 70# (no rest)
50' 1H overhead KB Walk (r) w/ 70# (1 min rest)

10 Snatches (l) w/ 53# (1 min rest)
10 Snatches (r) w/ 53# (1 min rest)

50' 1H overhead KB Walk (l) w/ 70# (no rest)
50' 1H overhead KB Walk (r) w/ 70# (2 min rest)

10 Slow and Controlled Sit-ups*
10 Sidebends (l/r) w/ 70#
10 Slow and Controlled Sit-ups*
10 Sidebends (l/r) w/ 70#

*Slow and controlled sit-ups: Place two KB's on their side, horns facing your butt with you feet tucked up against the bell side. Perform a sit-up. It should take 4 seconds up and 4 seconds down. If you need to, engage your feet/hams against the bell to maintain this slow pace. You should really feel the burn before the 5th rep.

First IDPA Shoot today

Did my first IDPA shoot today. It was freaking cold to, like snow cold. Its April for crying out loud!

I did pretty good for a newb. Plus I was using my new XS Sights.
What I learned today was that I need to slow down. Fast Misses don't count. And more front sight focus.

Maybe I'll go blow some cash this weekend and shoot a box of bullets learning to use my new sights...Freaking ammo shortage sucks, thank you mr president.

I really like this IDPA competition. For those that don't know, its meant to simulate real world tactical pistol situations. Shooting from cover, shooting on the move, tactical reloading, etc... Unlike IPSC, IDPA limits your weapon mods. This keeps it from turning into Who has the Most Expensive Pistol wins kind of competition.

RED LETTER DAY

I did it!

I broke a significant snatch barrier today!
As you may have seen from my prev posts, I was adding 1 set every time I did the VO2 training.

Well today, after a late start I nailed 30sets! I feel fantastic.
so what was different?

For one, I ended up eating a hotdog about an hour before my workout (Company event, so I was sorta required to eat one).

Second, I think I nailed the form. I really made a whipping motion with my body when bending at the hips. The whole action was way more aggressive than before. I think this actually increased my energy efficiency (took a lot longer to get tired)

So, I think I will add a small amount of protein and carbs an hour before my meal, and I will make a point to really crank on the hipflex.

So, yay me!

New Express Sights Installed

Got my new XS Sights installed. I have not had a chance to test them out yet, but I did manage to detain 3 home invasion suspects.


These sights are supposed to be better for fast acquisition on the move. I am hoping these will help with IDPA matches.