Brilliant Kicks!

Congratulations to Cung Le for winning the Strikeforce Middleweight Championship last night! Kudos to Shamrock for sticking with the stand-up game, but now that the verdict is in - Cung Le is king! - I hope to see these two on the ground for a rematch. Frank is apparently getting some hardware installed to fix his broken arm. I wish him well and hope to see him back in the ring soon.

The fight video is no longer available, but check out how the champions train - Goldberg goes toe to toe with Frank Shamrock and Cung Le.

Sunday, March 30, 2008

Another doubles workout today. I was hoping to dedicate it to the Lopez twins, but God knows I don't like tall people's sports, so March Madness is officially over for mankind - although smart women are still playing strong and the short chick is swinging and snatching two balls at a time.

Double Swings & Snatches (two 8 kg's)
2 sets of 4 x (3 swings + 1 snatch), 10 sets of 5 x (3 swings + 1 snatch), 90-second rounds

MP Ladders (8 kg + 2.5 lb. plate = 20.5 lb.)
5 x (1, 2, 3)

Double TGU's (two 8 kg's)
3 Xs

This was my first time doing double snatches, so I decided to take it easy and not kill myself on the cardio, hence the 90-second round. But after the first two sets, I felt it was too easy, so I extended the sequence. Doubles work is informative because you can tell if your body is not working in symmetry. My left forearm / grip remains the weakest link so I got work to do - what else is new. Double get-ups - I would say it's dangerous if you're sitting with your back in flexion under all that load. So, as your mother would say, sit up tall. I couldn't keep my left arm straight while rolling up, so I just pressed the weight back up once I was seated. It's possible to keep my arms straight if I yank myself up quickly, i.e. let the hip flexors take over and legs pop off the ground - but no self-respecting Pilates teacher will condone that kind of atrocity. We use core. Abs. I figured out the perfect setup on the Pilates Cadillac to practice this - bottom-load the push-through bar with two heavy springs and try to do roll-ups, arms straight, shoulders down, legs glued to the mat. No cheating is possible.

Highway Hero

My right front tire flatly pooped out on my way home from Skyline today. I was on 280N a few exits past where the left lanes split off to 19th Avenue. The car has a flat tire monitor but it didn't even come on. I heard it, felt it, and knew I wouldn't make it off the freeway. The driver in the car on the next lane saw it and kindly turned on his hazard lights, slowed, and guided me across a few lanes to a place where I could stop - a tiny wedge of land between an on-ramp and three lanes to my left.

Turned off NPR, whipped out the phone. Geico's number was on the insurance card. Five menus of choices later, still no option for emergency road service and nary a live person in my prospects, I saw the little Mini Road Service card tucked in with the manual and dialed that number instead. Lady in Texas answered the phone, and she tried very hard to understand where I was. Sorry I couldn't give you a street name, I was on the freeway, I'd just passed an exit sign that I see five days a week but never registered, and I really wasn't sure whether I was on 101 or 280. After much back-and-forth, she courteously announced, "We are dispatching someone from South Francisco. The ETA is 55 minutes. May we call you back at 4:37 pm to check if you've received the service? Here's the reference number for this dispatch ... "

Sure, I'm going to sit here for 55 minutes with SUVs whizzing past me at 85 mph. NOT. Called Geico again, and after an interminable series of number punching I got a guy who said he would transfer me to emergency road service. Just at that moment, an emergency vehicle pulled up behind me - not a tow truck but an official looking vehicle with a blue and yellow logo and a dude in uniform sporting the same. "Ma'am, you got a spare tire?" "Are you the people I just called?" "No, we're the Freeway Service Patrol. I saw you and I came back around. I'll change the tire for you. This is a free service."

Whoa! This was like manna from heaven when you're really hungry. J. Cabrera was my man. (I hope I remember the spelling correctly - it was on your shirt. You made my day!) He proceeded to change my tire, another FSP vehicle pulled up and his buddy lent a hand, and they got the job done in no time. He gave me a brochure about FSP and a survey to fill out, and told me how to safely merge back into traffic. And that was it. What could have been an hour of sitting "in" traffic ended up as an occasion for gratitude. When I do my state taxes next weekend, I will approach it with a much better attitude.

The Bay Area Freeway Service Patrol is a joint program sponsored by the Metropolitan Transportation Commission, Caltrans, and CHP. You can call CHP at (707) 551-4100 for help on the freeway, and for more information about FSP, visit their website http://www.fsp-bayarea.org/. Just don't call them when you see me zipping past you at 90 mph :-)

Live Boldly

At taiko class on Monday, Sensei Bruce asked, "What would you do tomorrow if you were ten times as bold?" The spiritual warrior is fearless. I choose to manifest a life without perceived limitations. If the thought of Pavel makes you shit your pants, you're not snatching enough.

Wednesday, March 26, 2008

2-Arm Swings (12 kg)
1 x 20 = warm-up

Clean & Jerks (12 kg)
5 x 6 each side

Bottoms-Up C&P Ladders (8 kg)
3 x (1, 2, 3)

Double Windmills (12 kg above, 16 kg below)
6L, 6R

First time trying windmills with the 12 kg on top. Not hard at all since I've been doing get-ups with a heavier weight.

My Training Log

Tuesday, March 25, 2008

Snatches (12 kg)
6 x (8+8) + 6 x (7+7) + 6 x (6+6) in 72-second rounds = 252 snatches

MP Ladders (8 kg + 2.5 lb. plate = 20.5 lb.)
5 x (1, 2, 3)

TGU's (12 kg + 2.5 lb. plate = 28.5 lb.)
1R, 1L, 2R, 2L

I didn't exactly do 36:36 with the snatches although the 7+7 approximated that cadence. I have found that with these interval workouts, the first couple of sets are the hardest - the body is just in shock after coming out of stretchy downward dogs. If I can make it through the initial minutes, I will usually be able to finish my planned routines. I personally don't like to "go all out and see what happens" because the mind has a way of inventing all kinds of excuses when the going gets tough. I just try to set realistic but increasingly demanding goals and not let myself quit until I hit my target each time. Next week I will do a similar workout and I may up the rounds or the reps - it depends on the dosage of chocolate I get. After the snatches tonight I was in a daze. I might have done six or seven ladders of presses. I lost track ...

My Training Log

Sunday, March 23, 2008

Double Swings (two 8 kg's)
12 x 20 on the minute = 240 swings

Clean & Jerks (two 8 kg's)
2 x 8

Front Squats (two 8 kg's)
2 x 5

TGU's (12 kg + 2.5 lb. plate = 28.5 lb.)
6 Xs, alternating right & left

I did mostly doubles work today primarily because my 12 kg (the one without the 2.5 lb. plate taped to it) is still sitting in the trunk. Swinging two 8 kg's felt easier on the back than doing 2-arm swings with the one pood. However, it was much more work for the grip than I expected. My left hand grip was definitely getting smoked towards the last couple of sets. I also tried to do a double get-up. The combined weight was more than I'd ever done TGU's with. I could sort of do it but it's nothing to write home about because the control was not there.

Today I came across this piece by Ted Kerasote, author of Merle's Door, that I feel moved to share. I am not "into" companion animals, but to cause unnecessary suffering to any sentient being is just plain wrong. It is regrettable that the once-great Chinese civilization has devolved to such a point that animal cruelty is condoned by many and the government routinely disregard human rights and basic freedoms. Click here for Mr. Kerasote's piece from Salon.com, published March 24, 2008.

Santa Cruz Sojourn

It's spring break and Pepper and I finally hit the road. Pepper, of course, is my Mini Cooper. We coasted down Highway 1 and rolled into Santa Cruz last Saturday evening, with my 12 kg kettlebell securely in the trunk, and that bleeping Gymboss tucked among my underwear. What kind of a getaway is this? BLEEP!

I stayed at a Tibetan Buddhist retreat called the Land of Medicine Buddha in the town of Soquel, just south of Santa Cruz. Nestled up high in the Santa Cruz Mountains, the place is absolutely magical. I was only too happy that there was no cell phone signal, and the moment I set foot on the grounds, the outside world faded from my consciousness. The crisp air cleansed and enlivened the soul. I felt I could really see the night sky for the first time in a long while, the kind of seeing that is unbothered by urgency, or necessity. The skylight in my room let in the moon - I slept under its cool light, in a warm bed, made warmer still by the hospitality of the gentle staff. It makes my blood boil now to think of what the Chinese government has been doing in Lhasa in the last week. But when you're among ancient trees whispering their teachings on compassion and equanimity, you understand that Spirit does not wish to countenance anger and other negative emotions. She breezes through the leaves, leaving them rustling, like waves, cresting, falling, now you hear it, now you don't. Listen ...

Sunday, March 16, 2008

2-Arm Swings (12 kg)
1 x 30 = warm-up

Snatches (12 kg)
12 x (7+7) on the minute = 168 snatches

Front Squats (12 kg)
6L, 6R

Hiking
7.5 miles - I left the Gymboss behind and hiked through the property of the Land of Medicine Buddha and the adjoining (and very aptly named) Enchanted Forest. I love being in the woods and don't understand why people obsess about getting out of the woods. I didn't see any mountain lions - I suppose I should not tempt Fate - but I met Bambi, and two biker dudes riding uphill on a narrow trail. And one other guy who confirmed my bearings on a hand-drawn and not very updated map.

Monday, March 17, 2008

2-Arm Swings (12 kg)
(4 x 25 + 8 x 20) on the minute = 260 swings

Hiking
4 miles - Even though I am partial towards the hills, in the interest of being well-rounded, I opted for the ocean. I went to Wilder Ranch State Park, just north of Santa Cruz. The trail down to the coast is pretty flat and without tree cover, and it doesn't loop back, so I think the best way to enjoy it is to ride a bicycle. At first I thought I was going to fry in the sun, but soon enough I was glad for the sunshine, as it got pretty windy along the coast. Here you get dramatic views of sheer cliffs, pristine beaches, and a variety of sea birds hanging out like beach bums. I saw two guys casting their fishing lines off of a cliff. I kept wondering, what if a big sea monster bit the bait and pulled one of them over? The ocean seems vast and willful. I dropped down to my knees before I dared look over the edge. We are pretty small and insignificant, in the grand scheme of things.

Tuesday, March 18, 2008

Hiking
8.5 miles - I am very certain that in one of my many previous incarnations, I was a redwood tree. Whether it's Muir Woods in Marin, or my destination for today, the Henry Cowell Redwoods State Park, there is a profound sense of "coming home," that I am of the same substance and marrow as these beautiful, proud trees that have stood the test of time. Beyond the Redwood Grove, the grandma-friendly main tourist attraction, I encountered very few people as I hiked through different micro-climates and terrains. While I really savored the quietude, I wondered where the people were. Are most folks so out of shape they can't venture out of the main loop? I have a "buffet table" approach to my endeavor: I paid $6 for parking and I'm going to hike the heck out of it to get my money's worth. But of course I can hardly pay enough for this enormous treasure that is the California State Parks system. In the last few days, I realize just how incredibly rich we are, that we've been blessed by Mother Nature and her abundant resources, to be "used" without being depleted, to escape to, to recreate - so we can save ourselves from ourselves, from our incessantly demanding lifestyles. The spirit of conservation is best sustained by actively engaging the Great Outdoors. Some parks even have Wi-Fi access, but hey, you don't have to bring your laptop!

I don't know how many steps I took, but each step was a reminder that once upon a time, hardworking men and women blazed these trails and cleared miles and miles of paths so that we could enjoy the wilderness today. I am profoundly grateful for their labor, and their wisdom.

Of course, it's so very American to drive 50 miles so you can get out and walk 5 miles. I don't apologize for it, but I'm fully supportive of a national agenda to develop cleaner energy and alternative fuels.

The way to reach the Land of Medicine Buddha is via a winding, one-lane mountain road. At night, it is pitch dark and I had a fun time driving on it - when else do you get to play with the high beam? Coming back from dinner in Santa Cruz on the last night, I glanced at the rear-view mirror and saw - nothing. I didn't see an empty road. I saw blackness. There was no behind, like there was no before. The whole world is here and now, in this little car. People get enlightened in moments like this. Or you're inspired to write a ghost story. Once upon a time, a young man stood in front of the mirror and could not see his face ...

A Kettlebell Haiku

Rack, or wreck the deck.
Clean and jerk. Who? Clean and you.
Jerk a pood or two.

I wrote this while cruising along Highway 280, homebound from my lesson with Rif this morning. We worked on the push-press, clean & jerk, pistol, and a better grip to facilitate the corkscrew snatch. It is such a treat to be able to continue my training with Rif. There is so much to learn and too many pitfalls to avoid that it is imperative that we never stop seeking out teachers who can help us do better. "Learning is like rowing upstream: to not advance is to drop back." (Chinese proverb)

Self-Prosti-cuted

Eliot Spitzer: A Case For Kettlebells

To all the potential Client #9's out there - I understand your desperation. You have excess testosterone. You need booty. Here's what you do. Next time you travel out of town, summon a local RKC to your hotel room. He/she (depending on your taste) will show up with two voluptuous DD balls - as in Dragon Door, of course - and make you thrust your hips like there's no tomorrow. You will cry for your Mama. You will end up in a pool of sweat, spent, satisfied. You will fall asleep on your fluffy bed like a sweet baby, and dream about your sweetheart back home.

My Training Log

Sunday, March 9, 2008

MP Ladders (8 kg + 2.5 lb. plate = 20.5 lb.)
4 x (1, 2, 3)

TGU's (12 kg + 2.5 lb. plate = 28.5 lb.)
10 Xs, alternating right & left

I don't do my get-ups for time because it takes me forever to do one rep and I'm personally more motivated by rep count. I usually get up using the RKC lunge-style, hold the KB overhead for at least 5 long breaths, add 3-5 partial negative presses, squat down to rock bottom, and roll down. I get down completely hands-free - the rolling is a bit uneven, but one day I hope to make it look pretty, the Pilates way.

Tuesday, March 11, 2008

2-Arm Swings (16 kg)
8 x 20 on the minute = 160 swings

Snatches (12 kg)
10 x (6+6) on the minute = 120 snatches

MP Ladders (8 kg + 2.5 lb. plate = 20.5 lb.)
4 x (1, 2, 3)

TGU's (12 kg + 2.5 lb. plate = 28.5 lb.)
10 Xs, alternating right & left

I had this grand plan of doing 30 minutes of swings after reading Tracy Rif's new blog post about 1400 swings in an hour. But it was 9:30 pm already when I started, and five minutes into it, I had two thoughts: (i) I don't really want to do this; and (ii) I really want to do snatches. Not that I really want to do anything, but snatches seemed like a good alternative. So I switched gear. Not nearly as taxing as the swings - I need to add more reps next time.