a kettlebell training log, and
a launch pad for aberrant missives

Sunday, June 29, 2008

Sweet Pooding!

I woke up this morning and my body told me today's not a HIIT day. I luxuriated in my Sun Salutations and got all jazzed up with Z Health Neural Warm Up Level 1. I always do some rocking squats to give the back a nice massage, and today I decided to rock up to stand on one leg. Rif taught this as a way to work up to a pistol. Nailed 4 out of 5 with my right leg. Left leg is 0 for 5. I'm probably not staying tight enough on my way up, or I'm psyching myself out, or both. It was fun though.

Then I decided to do the RKC snatch test. It was hard. Still hard. I did my 20+20 with the 12 kg. Okay, I cheated - I'm 1.5 lb. over the limit for that weight class. I had a peanut butter cupcake and a fruit tart yesterday - and the day before, and the day before, and the day before. (I want to make a plug for
Lettus - 100% organic desserts to die for, to snatch for, even though they make you fail your snatch test by putting you in the next heavier weight class.) Actually I thought I was snatching really well with my right arm. Snatching on the left side still felt awkward and too effortful. I proceeded to snatch 9L, 9R, 8L, 8R ... etc. down to 1L, 1R, just to work on technique. The scoliosis doesn't bother me at all in general but I can see how it is definitely hampering any strength movement that requires a strong latissimus dorsi-arm connection. I am most fatigued by the punch through, and I've noticed that if I widened the arc a bit and relied more on the hip snap, the snatch came a lot easier. I need to find my own groove, even if what I just said, widening the arc, is RKC heresy. Any senior RKC's reading this, I'd love to get your feedback and advice.

And now, for today's PR #1 ... I snatched the one pood for the first time!!! This was never in my consciousness even in the realm of possibility. I wasn't training for it, as it had never been my goal. Getting the 12 kg up for the snatch test was hard enough. I thought my snatch career from then on would be about endurance feats like passing the USSS Snatch Test, or training for VO2 Max. Sure, I have been doing a lot of overhead holds with the 16 kg, but my goal was to improve my MP's. Then a couple of weeks ago after kickboxing class, I felt I had more energy to burn, so I picked up a kettlebell and started doing one-arm swings. And it was going up really high, and I was feeling really bad-ass, and I thought I was swinging the 12 kg. But I looked - oooooh, that was the one pood. I started getting some ideas in my head. Maybe, just maybe, I can snatch it up. So this morning I tried. I chalked up. And I punched out 3 sets of 3 with my right arm. And it wasn't nearly as hard or scary as when I tried to snatch the 12 kg for the first time (which was less than six weeks before the RKC course in February). HardStyle is the way to go. I love this!

Next I did presses. I ran out of duct tape and as I'm not ready to start the C&P ladders yet with the 12 kg, I just did singles. For real with the right arm, push presses with the left. I am tempted to get an adjustable kettlebell although that thing looks really ugly - but not as ugly as a taped-up monster bell. But perhaps I'm not that far off from starting the 12 kg ROP cycle. I installed a pull-up bar at home - let me tell you a story about the stud and the screw ... Oh, never mind - and I imagine the pressing will get better if I GTG the pull-up negatives often enough. I don't know how many negatives will eventually make a positive, but it's definitely not two.

And finally, for today's PR #2 ... I also nailed the 20 kg TGU with my left arm. Crush the grip. Stay tight. The Party is always right. Alternating sides, I did 5R, 4L before my left arm pooped out. Piece of cake, I deserve. I will eat it too. My weight today: 111.5 lb.

I want to thank those of you who came to my workshop on Friday. I was energized by your enthusiasm, and you're all walking around town today with sore butts and cursing me out. Wicked, isn't it?

A word about the kettlebell infomercials - THAT'S WHY I DON'T WATCH TV!!! What you see below, my friends, is a cute little Christmas tree ornament. Brad Nelson, RKC, calls this the bastardization of kettlebells. I'm feeling all warm and fuzzy and not in a mood to rant, but folks, go read his blog.


Mark Reifkind said...

great post cecilia and good job with the 16 kg snatch.thats no joke and I remember your first snatches!you really are getting and using the principles which is the real key to this.have another piece of peanut butter cupcake!see you friday.


Mark Reifkind said...

also, make sure to include snatch holds especially for the left side.

Cecilia Tom said...

I did the pistol twice tonight! I will be loaded with cupcake when I come see you :-)

Banu said...

nice! good work. i am currently doing the ROP with the 12kg. I like your writing style and stories.

I'm starting a KB site for women. I participate on the dragondoor forums and found the need for a place where women can go in addition to dragondoor to get info geared more toward us. It's just a page on my personal site right now but I'm building it to be its own site with a forum, etc. im working toward my RKC and hubby and i will open a crossfit gym soon.

definately bookmarking you. check me out at:

Cecilia Tom said...

Thank you for visiting! Good luck with training for the RKC. Your kid looks strong :-)