Archive for September, 2008

Good exercise I got off of Rob’s blog:

I liked the look of it so much I attempted it this morning right after seeing it. I used the baby bell, Peta (16 kg). Ahhhhhh, it felt really good. I could really feel it stretching the shoulder girdle, at the same time as I was applying strength to stabilize it. Nice. Try it–you’ll like it!


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Whew. Recovering from another sweaty one–kettlebell PT, that is.

Went for a 4×4 today. Like this:

– Four minutes, each arm, LCCJ (16 kg)
– Two minute rest set
– Four minutes, each arm, LCCJ (24 kg)
– One minute rest set
– One minute, each arm, LCCJ (32 kg)
– One minute flutter kicks
– One minute SEAL-style bodyweight squat/calf raises

Then a pretty intensive stretch session. Felt pretty worked out, even after the 24 kg LCCJs. In fact on the last hand (left arm) of the 24s, to prevent going to failure I ended up setting the bell down at the 25 sec to go mark. I recovered for a few seconds and picked it back up to finish the set, but I was breathing heavy, let me tell ya.

Then on the 32, I ground out very confident clean and jerks for the full minute on each arm. Hunh. That just goes to show ya, never give up–don’t know when your second wind will kick in.

I did it on a really empty (hungry!) stomach, too. Even though I often intermittently fast, I often don’t feel like hitting the intensity when I’m really hungry. But sometimes I go for it anyway. I wasn’t falling over famished or anything, but getting to the point when I really thinking about eating a snack to jump my energy.

I called it a “4×4” coz the meat and potatoes of the workout was sort of really the four minutes each arm at the 16 and 24 kg bells. The 32s, and the rest of the training kind of was garnish, to round things out.

Although–it could be stated that the final LCCJ, the 32s, were the important finishing touch, finalizing the power/fast twitch portion of the training. As Art De Vany indicates. And according to him and Nassim Nicholas Taleb, the low-frequency but highly-intense event has an exceptionally important impact. See De Vany’s discussion of “power laws,” and Taleb’s book, The Black Swan.

I know, I haven’t gotten around to reviewing Black Swan, yet. Maybe I will, maybe not–but you should see what they have to say about the financial bailouts being implemented in the US now.

But–that’s a discussion for another time.

So, let’s see, that’s what?… 20 minutes time-under-bell, 22 minutes total resistance training, not counting the rest sets and the stretch/cool-down afterward. Makes it about 25 minutes, plus cool-down, which I didn’t time. All-in-all, a good workout!

Cheers. Now to fill the hole…

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During the seminar Dan held over at University of Mary Washington a couple of weeks ago, Katy, one of the officers, asked if I might come back over and start helping coach there again.

Since I was asked, I said yes.

So last night I showed up at their Sunday practice session, and helped out. It was good fun, and I enjoy the coaching part. I still feel really good about giving back to the sport and helping make people better fencers and increasing their enjoyment of the art/sport. 😀

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Friday night’s traditional fencing practice was quite enjoyable.

I hadn’t gotten a hard kettlebell training session in a couple of days, and I wanted to see how I fenced after one, so I waited until an hour or two before class, and did a quick, but hard one.

Sort of the two minute drill from before, but without the rest stops, such that it was a session of continually escalating difficulty. Sort of the De Vany protocol of trying to hit both slow and fast-twitch muscle fibers.

– Two minutes each arm, LCCJ (16 kg)
– Two minutes each arm, LCCJ (24 kg)
– Two minutes each arm, LCCJ (32 kg)

Again, note that there were no rest sets, so this was intense but quick (twelve straight minutes time under bell). Well, you could say that each arm had a rest set as the other one was lifting. Of course–really this is a whole body exercise, so it’s not just each arm working in isolation. But the change-up between them does give your grip a chance to recover.

By the time the 32 portion rolled around, I only got through about a minute and a half before I set the bell down (each arm). Maaaayyybeeee I could’ve gone a little further with it, but I am avoiding going to failure on most of my exercises. So I used the better part of valor. With kettlebells–and training inside the house, that’s a wise idea… 🙂

I showered up, then my roommate Chris and I headed over to fencing. As I said, it was quite enjoyable. I had noticed in previous sessions that my shoulder really seemed to hurt after the rapier portion of the training (I had really hurt my shoulder years ago cliff-diving–really).

So I had intended on not doing that portion of the training. However, the instructors changed the format of the class to be rapier first, then longsword (and smallsword if you wanted to, as well). I was trying to bow out, but when everybody suited up, I just couldn’t help myself.

I hadn’t even brought my mask or jacket in–so I went ahead and grabbed one of the school’s mask and jackets and proceeded on to fence rapier.

The new rapier instructor, Mike, seems to be pretty good. He’s laid back and to the point (heh, heh), and gave us his version of rapier style fencing. Then we broke up to try the principles he was talking about (basically free-bouting). I got to fencing him for a while, and that was fun. As I said, he’s pretty good (I think Dan and Chris said he was the local champion or something).

I think he was a little annoyed that I kept grabbing the blade or engaging in body contact, but that’s how we originally started doing it, and frankly, I’m engaging this a martial art, first–a sport second. I think he is using SCA (Society of Creative Anachronism) sport rules, with which I am not completely familiar. But that’s okay. I adapt, improvise, and overcome… 😀

Later, we did longsword, and like any martial arts class, we had a newbie plus others at different levels, so we went over the basics again (which is good), then Chris had me split off and train a couple of the guys in a specific technique they were asking about (“Krumphau,” one of the “Master Cuts,” if you’re curious).

Afterwards (around 2230 or so), we went to get some chow at a local eatery, which I sorely needed–I hadn’t eaten much all day since lunch (which was also breakfast for me). I noted that I had no should soreness. So I still don’t know what to attribute that to. Was it from doing the workout beforehand? Was it from doing rapier first? Sometimes I was warming up by striking some of the padded pillars–maybe I wrench it a little there? Maybe I did something previously in longsword that is wrenching the shoulder? I still don’t know.

But I was happy.

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Because we’re geeks:

Freakin’ awesome. Like a whole semester of particle physics, in one song!

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Today’s bit of play got fairly intense. Almost back up to full strength, even with a bit of congestion still.

Kettlebells again. Obviously, I’ve re-fallen in love with them for the time-being.

Something like this:

– Five minutes each arm, LCCJ (16 kg)
– Three minute rest set
– Three minutes each arm, LCCJ (24 kg)
– Three minute rest set
– One minute each arm, LCCJ (32 kg)

At that point, I was pretty much smoked. I had set the timer for two minutes, expecting to do the 32 kg for two minutes each arm, but I wound down quickly, so I switched over to the other hand at the one minute or so mark.

For some giggles, I followed up with:

– Two minutes each arm, snatch (16 kg)
– Two minute rest set
– Two minutes each arm, snatch (24 kg)

And that was about it. Finished up with stretch and cool down. Dripping with the sweaties, I must say, and definitely felt worked. About 26 minutes, time under bell.

Immediately swallowed a bunch o’ water, vitamin Charlie and a fish oil capsule. Waited a while before consuming any food. Shower felt reaaalllly good…

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All hands–Attention to Plan of the Day:

Be aware that September 19th is International Talk Like A Pirate Day.

All hands are instructed to Talk Like A Pirate on September 19th. See above reference.

Carry On.


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