Kendall Giles

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 28.

Day 27 was a rest day.

For Day 28, I led off with 180 kettlebell swings in 10 minutes. This satisfied the call for an intense cardio component.

For the strength component, I did a repeat of Day 21. While I am not looking forward to the ramp-up in intensity that next week will bring, I recognized that I actually getting used to the workouts in these two weeks, and so see how it will be best to move on to new TRX challenges.

Finally, I note that Fitness Anywhere has re-designed their web site.

Tony Wolf just posted about an animated gif someone made of Sadakazu Uyenishi, who taught jujutsu in E. Barton-Wright's Bartitsu Club in London around 1900.

The clip shows the seoi-nage shoulder throw technique, and may represent the earliest motion picture footage of jujutsu and Bartitsu, a martial art I wrote about earlier.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 29.

Today I led off with 140 snatches in 10 minutes, which counted as my intense cardio, then jumped into suspended incline presses and the other strength exercises of the week 3 and 4 program. Next week the exercise sets change again --- I suspect there will be more sets, more repetitions per set, and less rest between sets. I.e., no rest for the weary.

By the way, here's an interesting graphic, via Dean Bruner: the scatterplot shows adult obesity rate as a function of per capita GDP by state. It is interesting to see the data of what we suspected (think about Mississippi and West Virginia, versus Colorado, as noted in this WSJ article) --- there seems to be a negative trend --- poorer people tend to be more overweight. Is this a problem of education?

Happy 4th of July!

And this weekend I picked up a new (used, new to me) 32 KG DragonDoor kettlebell! Helpfully painted a nice cheery red.

Now the hard part will be figuring out how to incorporate Red into my training, such that I don't hurt myself or damage nearby objects.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 30.

I spent most of my day driving on travel, and so it felt good to actually be able to get out of the car and hit the TRX. Today was the start of week 5, and, as expected, I saw an increase in the number of sets per exercise and a reduction in the time between each exercise --- the number of sets per exercise, for all 11 exercises, jumped to 2 sets and the rest between each set and between each exercise is now 45 seconds. The reduction in time is just enough to grab a quick drink of water, towel the face, and re-configure the straps to get setup for the next exercise.

I found that the increase in the number of sets per exercise was not too bad. However, I was sorry to see the Suspended Crunch (which I really liked) be replaced with the Body Saw (jury is still out on this one).

Also, I was really curious to take a swing (ha ha) at Red, my new 32 KG kettlebell. And I am happy to report that I finished with the same number of body parts I started with.

For my first ever workout with this kettlebell, I did 3 x 2,3,4 ladders of kettlebell cleans, and did 5x10 two-handed swings. Everything felt solid, but I suspect I need to work on my pressing strength to be able to move to clean & presses with this kettlebell.

And all that driving today made me appreciate training with the TRX and with kettlebells. They really are great fitness systems for folks who want to get the maximum benefit from the smallest amount of time spent exercising. And these are very portable systems too! In fact, to parallel the guest post at Charm City Kettlebells on the "10 reasons you should make the kettlebell your workout", I'd have to say I like the kettlebells and TRX because:

• Kettlebells and the TRX replace an entire gym's worth of equipment.
• Kettlebells and the TRX are very portable --- important to me because I travel so much.
• Kettlebells and the TRX allow for fast, efficient workouts --- in the time it takes me to jog 3 miles, which just results in a cardio workout, I can get an entire full body strength and cardio workout with either the kettlebells or TRX AND with a higher calorie/minute burn rate. For people with not a lot of free time, kettlebells and the TRX clearly are the winners.
• Especially with kettlebells, but also with the TRX, you really have to focus your mind on the exercises you are performing --- none of this pedaling-an-exercise-bike-while-reading-a-magazine stuff. As I discovered with Red, the 32KG kettlebell, your mind needs to be focused or you will leave the floor with fewer or less intact body parts than you started with. To me, this is refreshing and highly motivating.

In an earlier post I mentioned movie footage of jujutsu moves from a Bartitsu instructor, perhaps some of the earliest motion picture footage of jujutsu in the world.

Tony Wolf of the Bartitsu Society has created a very nice video of several of Sadakazu Uyenishi's jujutsu moves from the book Textbook of Ju-jutsu, showing movie footage from actual techniques.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 31.

Today I managed 140 kettlebell snatches with my 40# kettlebell (ya, I know real kettlebells are in KG, but this was before I knew to buy DragonDoor kettlebells and I bought one of the lower-quality ones). I had wanted to try for a few more reps, but a phone call came that I had to take, and kettlebelling is something that requires your full attention, especially when swinging a 40# ball of iron between your legs at high velocity. So, my self-preservation instinct said I should stop, and live for another day.

After my call, I continued on to do the TRX strength day workout #2 of week 5 of the FORCE program. Again, most exercises increased to two sets/exercise and the rest period between sets and between exercises dropped to 45 seconds. The hardest exercise today was doing 30 elevated back rows. They give you 3 minutes to complete 30 rows, but I peaked after 10. I made it within the allotted three minutes, though the last three rows were not of high quality.

Finally, I have to point out an article by RKC Sandy Sommer on kettlebell swing safety. NB: he didn't mention anything about cell phone calls during your kettlebell workout, but, nevertheless, please don't do it.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 32.

Yesterday was a rest day. Today I started things off with a brief warmup (the usual quick round of jump rope), then launched into 3x4 clean ladders, 5x10 rounds of swings, and a few front squats, all with Big Red. I want to keep pushing the envelope, but don't want to go too fast too soon until I meet up with an RKC --- scheduled soon to meet with RKC Sandy Sommer --- to tweak my form. My kettlebell training to-date has been all intuitive. I think I am not as bad as Jillian Michaels, since I think it important to actually work with a RKC to make sure technique is solid, especially as you move up in weight.

I then moved to a TRX strength circuit for week 5: two sets of each exercise, with 45 seconds rest between sets and between exercises. While my heart rate drops when I move to the TRX from the kettlebell, I do find that the core strength exercises are helping, since the TRX develops functional strength at odd angles, strengthening muscles that are dormant in typical gym workouts.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 33.

I led things off with 24 sets of 7 snatches in a 15:15 interval (168 snatches) with a 40# kettlebell. This is 4 more sets than I did on Tuesday. Not a big increase, but I'll take it.

I then did a TRX strength workout --- workout 2 in week 5 in the FORCE program. This exercise set leads off with 20 suspended incline presses, which tends to take the wind out of you, and the 30 suspended rows just about finishes off the upper body, but it's a really good set to balance the lower-body emphasis set of workout 1.

Some may ask if all my TRX and kettlebell work is worth it. Granted, I am only 5 weeks in to my parallel TRX and kettlebell binge, and so the final verdict is a ways off, but as an engineer, I like to base my answers on evidence. In general, so far I see improvements to overall my overall fitness level and ability (the practical meaning of this is that I need new jeans). And even with my crazy work, eating, and travel schedule, since I started I've dropped about 7 pounds, have gained muscle, and have dropped 2% in body fat. While these aren't big drops, I think they are solid drops done at a healthy rate. Finally, given that, so far, I am doing this on my own and am teaching myself as I go, I am happy with my progress to date. From a project management standpoint, this is enough of a teaser to say "keep on with the project".

Note that I don't really recommend the teach-yourself approach, especially when working with kettlebells. In fact, Sandy Sommer, RKC, has graciously agreed to meet with me to evaluate my kettlebell form and (hopefully) prevent me from doing something pathological. More on that meetup later.

I have to make it really clear: if you train with kettlebells, and you aren't regularly meeting with an RKC --- a certified professional kettlebell trainer --- then you are doing it wrong.

OK, that sounds a little strong. I mean, it's just a kettlebell, right? It doesn't seem like a complicated piece of fitness equipment --- afterall, a kettlebell seems like just a cannonball with a handle. Other than the fact that we can get superior workouts in shorter amounts of time and we to get in these workouts we don't have to waste a lot of time and money going to overcrowded, noisy gyms, there's doesn't seem to be anything special about using one, so why bother asking? And some of us might not live near anyone else who does kettlebells, so why bother?

Nevertheless, no matter what is your excuse, you really, really should make every effort to meet with an RKC to have them check out your form, make sure you are performing the exercises safely, suggest corrections to improve your technique and performance, and put you on an optimal training path customized to your specific fitness goals.

So, on what grounds can I make the above claims? Well, today I met with RKC Sandy Sommer, of Charm City Kettlebells --- the first RKC I've ever worked with, after several months of plodding my way and trying to figure out how to use the kettlebell on my own, and I really regret not having worked with him sooner because I think I could have been that much further along than I am now had I done so.

Sandy was just finishing up with another client when I arrived. I was a little nervous because I was new to kettlebells and in asking to meet with a trainer, and especially an RKC trainer, I really felt out of my element. I was just imagining him taking one look at me, calling up Pavel,and saying, "Hey Pavel, this guy from Virginia came up to see me, thinking he was good enough to work with kettlebells. Ha Ha! He should stick with Jillian Michaels DVDs or something."

In fact, something totally the opposite happened.

First, I discovered that Sandy has two characteristics that make a great personal trainer --- he is professional, with a great depth of knowledge, but he is also a really nice person, and his warmth and concern for helping you to achieve your fitness goals really show through. I felt confident in his advice and comments, and was amazed at the effort he took to show me correct technique, analyze my own technique, explain the theory behind the different kettlebell moves, and help me make the needed adjustments to improve my performance.

Second, we worked through four kettlebell exercises --- the swing, the Turkish Getup, the clean and press, and the snatch. In every single one he offered multiple, solid corrections to my home-grown kettlebell technique. He guided me on how to make the changes, and I could instantly feel the improvement. It was so weird. In my home-grown technique, I thought I had tried every little tweak I could think of to get the move to feel right, but today just made it evident that you really do need to have a professional, an RKC, help you out. Why spend months of time trying to work things out on your own, with the potential of hurting yourself or getting frustrated and quitting, when in the course of just one session you can learn major improvements to your technique? Just go see an RKC.

Third, he customized a workout program for me to follow in the coming weeks specific to my fitness needs and goals. Previously, I had been making stuff up as I went along, but now I have a fitness program optimized to my needs and goals. And what are you getting from your gym membership?

I know that it will take some time for me to incorporate the corrections I received today, to really internalize the new movement patterns. In fact, that's another problem of working in isolation for so long --- you will then have to break down your old habits and re-learn the new ones, whereas you could have just started off on the right foot from the beginning. But from this one session I received solid changes to improve my technique that I could feel and use right away. And so I'll continue working with Sandy as I progress along this awesome RKC kettlebell fitness system.

Want to find an RKC near you? Just take a look at this searchable list of RKC instructors on the Dragondoor.com site.

Thanks again Sandy, you are a real asset to the RKC community.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 36.

In fact, today was to special that I broke today's fitness summary into two postings. The first is to summarize my meeting with RKC Sandy Sommer, of Charm City Kettlebells. The second is contained in this post: what I did afterwards.

Once I got home I was so energized about trying out the corrections and advice on my kettlebell technique. Since I had tried kettlebells on my own, Sandy had provided a few suggestions over four different kettlebell exercises.

So today I focused on the swing, really focusing on driving the swing with my hips and correctly allowing the kettlebell to fall before sinking my hips to meet the follow-through. I tried this out on my new 32 KG bell --- I wanted to make sure I was using correct technique, rather than muscling through with incorrect technique by using a lighter kettlebell.

The results? I do have some muscle-memory to readjust, but I think I am getting the suggested changes. The evidence is that, whereas before I had only done 3 sets of 10 swings with the 32 KG bell, today I did 10 sets of 10 with the 32 KG kettlebell, before moving on to Turkish getups on the TRX routine. After those 10 swings sets I probably could have happily done more, and I didn't feel unstable and wrecked afterwards, like I used to feel. So I think the changes are working!

This was week 6 of my TRX FORCE routine, and is a repeat of week 5. I am feeling more stable in the exercises, and I can really focus on maximizing the benefits from the exercises, whereas before I was mostly focusing on not falling over into the furniture.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 37.

I started off today with kettlebell snatches. From meeting with RKC Sandy Sommer yesterday, I received several kettlebell corrections that I needed to work on, he moved me up in kettlebell weight, and he gave me a customized snatch workout so that I can make progress towards my kettlebell goals.

So I moved from doing snatches with a 40# kettlebell to a 53# kettlebell, and worked on form corrections. I only did 50 snatches in 5 minutes, which for other people is kind of an easy rate I think, but especially since this was my first workout at this weight, I had slowed down quite a bit by the last set.

I then moved on to Turkish Getups, 2 with a 30# kettlebell and 2 with a 40# kettlebell.

I finished up with the week 6 day 2 TRX strength workout. This is the one with 20 suspended incline presses and 30 elevated back rows. These were tough, as were the final suspended oblique pikes. But for some reason I really like the atomic pushups --- that exercise really engages the whole body and I almost get recharged from doing them, after the draining suspended incline presses.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today is a summary of Day 39 and 40.

On Day 39 I felt really crappy --- no energy and splitting headache. Headaches especially do not mix with lifting heavy weights, especially kettlebells. So rather than risk injury, I managed a set of 5 x 3 cleans with Big Red, the 32KG kettlebell, and then moved on to a TRX strength set - day 1 of week 6. Nothing spectacular --- just tried to get through the sets.

Day 40 was a better --- no headache! So I did 6 sets of 5,5 snatches on the minute w/ 24KG kettlebell, 5x5 goblet squats w/ 32KG kettlebell, TRX Day 40 strength workout, and finished with 3 sets of 3,3 presses w/ 24KG kettlebell.

One small measure of progress is that now I can get through all the above back-to-back, which takes about an hour, whereas two months ago I was having trouble getting through 20-min kettlebell workouts.

I was very winded by the sixth set of snatches, but really tried to lock in the corrections I received. The Goblet Squats felt pretty solid, and I felt solid through the TRX strength workout, though those suspended oblique pikes always seem to kill me at the end. And I did the kettlebell presses to lock-in corrections I received. They must be working, because I never fell into a dead zone with my left arm like before. It is amazing what a simple correction by an RKC can do!

Finally, some folks have asked me about the TRX --- just what is it? Well, feel free to click on the above image of the TRX package contents and you will be taken to the TRX website, but below is a video of just an example of two exercises being combined into one compound exercise. Note that the Body Saw and the Pike are intermediate exercises, and combining them together is extra tough --- these exercises individually aren't introduced in the FORCE program until weeks 5 and 6, so you should really only attempt them after you've built up your core a bit. Anyway, here's Fraser demonstrating the Body Saw and Pike combo:

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 43.

I started the workout with a general warmup, then 4 Turkish Getups --- 2 with the 40# kettlebell, and 2 with the 24 KG kettlebell. Then I did a 2 x 5 ladders of kettlebell cleans with the 32 KG kettlebell. From that, I moved on to the TRX strength component.

For the TRX, today was the start of Week 7 of the FORCE program, and today's exercises saw three changes to make things harder: 1.) a general increase in the number of repetitions per set (usually an increase from 10 to 15), 2.) a decrease in the amount of rest between sets per exercise (from 45 seconds to 30 seconds), and 3.) a decrease in the amount of rest between exercises (from 45 seconds to 40 seconds). So not only are the muscles more fatigued due to an increase in the repetitions per set, but the recovery period is also reduced --- kind of a double whammy.

I finished the workout with a 2 mile run. Why run? Well, it seems that I signed up for the Virginia 10-miler, despite the fact that I am not a runner. So I thought I should actually try to run a little before the big event. I was advised that two miles was a nice introduction for a non-runner, which I did, though my calves are going to really be sore tomorrow.

I ran in Druid Hill Park, around Druid Hill Lake, and below is a video I took during my run:

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 44.

The day started with me really feeling the effects of yesterday's run. My calves were really sore. Why were they sore? Well, I ran 2 miles and am not a runner. Also, I am using a natural running technique --- running on the forefoot, rather than the heel-striking method promoted by the squishy running shoe industry.

You can check out folks who have done their research for more information, but the basic idea is that the human foot is evolved to run a certain way, and the squishy running shoes promote a non-natural running technique, which can lead to injury. Since I am just starting out, I'd rather start off on the right foot, ha ha! But my initial learning curve might be a bit more difficult than the easy path of the running shoes, since you need to build up muscles in the foot and leg, especially the calves, because shoes tend to let some leg and foot muscles atrophy due to non-use.

I don't want to cut my feet, so instead of running barefoot I am starting out with Vibram FiveFingers. Here's a short video showing the heel-striking squishy running shoe technique compared to a more natural form:

I am trying to work up to running 10 miles in the Vibrams --- I may have to take the easy way out though and resort to squishy running shoes if I can't build up my leg muscles in time for the Virginia 10-miler.

But that was just the effects from yesterday's workout. Today I started out with 4 sets of Turkish Getups, 2 with the 40# kettlebell, and 2 with the 24KG kettlebell. Then I did 6 sets of 5 snatches with the 24KG kettlebell, on the minute, followed by 10 sets of 10 swings with the 32 KG kettlebell, also on the minute.

Then I did the TRX strength component --- Day 2 of Week 7 of the TRX FORCE program. This also saw an increase in the number of repetitions per set, a decrease in rest between sets, and a decrease in rest between exercises. Perhaps it is because I am doing a kettlebell workout immediately before the TRX exercises, but today's 40 suspended rows really hurt, and I was really wiped by the end oblique pikes.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 46.

Yesterday was a rest day, but my calves didn't get the memo.

People at work are amused at me hobbling along as I try to walk with *really* sore calf muscles from starting my running program. I would chase after them for calling me old man if it weren't for the fact that I would probably fall over.

Nevertheless, after a big rain I went on another 2-mile run today. Nothing special, other than the fact that my calves were on fire the entire time. It was amusing to hear my iPod Touch Nike+ Sensor voice congratulate me for achieving a new PR in the mile.

But I realized that I should not have started with a run, because when I moved to my kettlebells, I found I was pretty much out of energy. Not good when your intent is to sling heavy cannonballs around! I did manage 4 sets of 1-4 clean ladders with the 32 KG kettlebell, though the TRX strength workout was pretty lame --- got cramps in my legs during the leg exercises and had to abbreviate some. The upper body exercises were OK, and the core exercises reduced me to a puddle. I finished by trying to do some kettlebell presses, concentrating on form --- perhaps I was concentrating too much because I got cramps in my hips while trying to do presses!?

I never thought I would be doing enough exercise to worry about overtraining, but since I am doing parallel TRX FORCE, kettlebell, and running workouts, perhaps I am just not getting enough recovery time between workouts? Hmmm. I will ponder this as I hobble down the hall.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 47.

No running today, and thankfully the calf muscle soreness seems to be dissolving.

I started out with 7 sets of 5,5 snatches with the 24 KG kettlebell, on the minute. I am slowly trying to build up my endurance with the 24KG kettlebell, since that is the kettlebell used for RKC and SSST testing.

I followed this by TRX Day 2 of Week 7 of the FORCE program --- once again, by the time I finished the pendulum swings and the oblique pikes, I was just a puddle of sweat. Thankfully my recovery period seems to be shortening, so I didn't have to puddle for long.

Finally, I am amazed at the number of articles I am seeing slamming those squishy running shoes everyone seems to be using. Since I am just starting out running, I don't have any bad habits to break, and with my engineering background, I want to choose the best running method and equipment to use from the start. And the more I research this, it seems clear that you really can't beat the millions of years of design evolution that went into the human foot --- the foot is optimized, all by itself, for running. Adding pillows, rigid plastic encasements, gel chambers, and lots of padding (i.e., modern "running" shoes) won't make the foot run better --- in fact, it just might cause injury and certainly promotes poor running technique. I haven't found anyone who can explain why squishy running shoes are better, other than because lots of other people buy the squishy running shoes. "Running" shoe marketing departments may know how to sell lots of shoes, but they don't seem to have the moral high ground.

So I am happy to continue using my VFFs, though actually using my leg muscles as they were meant to be used while running does make them sore!

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 50.

I was happy to note that the 24 KG kettlebell is now my standard Turkish Getup weight --- I did 4 TGU's, 2 per side with this kettlebell and, while I can always improve my form, I did not feel as though I was going to drop the kettlebell and crush my skull at any point during the exercises. This is a definite gain!

I was also happy to note that my 3x5 ladders of kettlebell cleans with the 32 KG kettlebell felt very solid. And so I followed these cleans with 10 minutes of swings with the 32 KG kettlebell, 10 swings per set, on the minute. I am still not up to pressing with this weight --- I suspect that will take time.

After kettlebells, I immediately moved into the start of week 8 of the TRX FORCE program. As far as TRX goes, this week will be essentially a repeat of week 7. But though the workouts are the same, remember that in week 7 we saw a drastic ramp-up in required performance, and so week 8 I think is more about cementing the gains started in week 7.

That is not to say week 8 is a breeze --- especially since I am doing a kettlebell workout immediately prior to the TRX. In fact, after finishing the TRX workout I sat down (collapsed) onto the yoga mat I use beneath my TRX space to help protect the floor and, after recovery, I got up and found a puddle beneath me. It wasn't blood, but just sweat. Still, the kettlebell/TRX combo I am doing does seem to put one through the wringer.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 51.

Some days are about pushing that boulder up the hill. Some days are about not letting it slip and crush you. Some days are just about holding your own.

Today was the latter. I started out with 4 Turkish Getups with the 24 KG kettlebell, then did 7 minutes of 5,5 snatches with the 24 KG kettlebell, on the minute.

I followed the kettlebell workout with TRX Day 51, which is Day 2 of the TRX FORCE program week 8. It is a repeat of week 7, but I think this is about consolidating gains before the next effort to push the boulder uphill in week 9. All exercises were completed, but, in a bit of British understatement, I still think that last session of pendulum swings and oblique pikes is not very relaxing.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 53.

The grind continues.

My workout started with 4 Turkish Getups as warmup (after jump rope) with the 24 KG kettlebell. I followed this with 3x5 ladders of kettlebell cleans with the 32 KG kettlebell. Then, needing to work on my press, I did 5 sets of 2,2 kettlebell presses with the 24KG kettlebell. Everything felt solid - hopefully I can push the boulder uphill a little by next week.

For the TRX FORCE, I did Day 1 of week 8 of the FORCE program. This was a repeat of week 7 Day 1, which to me is easier than Day 2. But it was still a challenge, and left me sopping wet, especially with the summer Baltimore heat/humidity.

Keep going!

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 54.

For a warmup, I led off with 8 sets of 5,5 snatches with the 24KG kettlebell, on the minute. Thus, in 8 minutes I snatched the 24KG kettlebell 80 times, which means I lifted 4,232.875 pounds in 8 minutes. While this is good for me, currently, since I am just starting out in kettlebells and the 24KG kettlebell is a new weight for me, that's no where near where I need to be. My goal is to snatch the 24KG kettlebell 200 times in 10 minutes, so I have a long way to go.

In fact, in part I am using Laura as a model, who just made it to the 200 snatches in 10 minutes milestone. She tells about her feat on her blog, Mistress Laura's Seven Percent Solution, and there she also gives some insight into what she had to go through to achieve this goal. I am taking notes, and continuing to plug away.

After snatches I did 3 sets of 10 goblet squats with the 32 KG kettlebell. I opted not to do swings, due to the intense weather heat and because I ended up ripping my hands during the snatches --- blisters that formed yesterday during my cleans with the 32 KG kettlebell decided to commit seppuku today during snatches. Alas.

After kettlebells, I moved on to TRX FORCE program Day 54, which is the last strength workout of week 8. I still curse those sets of oblique pikes that end the routine, but I think I am ready to move on to week 9.