Archive for April, 2011



Wednesday was a good SEAL Ultimate Aerobic Workout (see to the left), finishing up with a few diagonal clean + yaw (twisted) kettlebell presses each side (instead of going back upstairs and hitting the pull up bar again).

Shoulder was hurting a good bit, but surprise–using the 24 kg bell actually felt good after I got into the groove on the right side. Actually felt much better after working it. So–improvement! Yay! 🙂


Today, I also wanted to go relatively light, so I stayed with the 24 kilo bell. Pretty simple “man lifts rock” workout again, though with multiplanar twisting again (I think I like “twisted press” better than “yaw press,” so that’s mostly what I’ll refer to it from now on).

– 5 minutes, TGU (Turkish Get Ups), alternating sides (24 kg)
– 5 minutes, diagonal clean + twisted press, both sides (24 kg)
– 5 minutes, LCCJ (long cycle clean and jerk), both sides (24 kg)

– TACFIT Kettlebell Cooldown “yoga”

“Alternating sides” means that I would do one full cycle of the TGU (all the way up, then all the way back to the floor) then switch to do the other side.

By “both sides,” I mean that I would do several on one side, the switch and do the other side for the same amount of times, then switch back, etc.

For the TACFIT “yoga,” don’t be thinking some nice peaceful relaxing yoga studio stuff with cute girls in spandex. This is a fairly hard isometric workout that while it includes stretching, also includes pain, concentration, and a lot of sweat. It’s a workout in itself, and when I’m done with that, I’m laying on the deck in a big sweat soaked patch of carpet, just glad to be alive.

BUT–it’s good for you. I have a lot of hip mobility, but my shoulders, esp my right, are really pretty tight (darn you, “Double Handcuff!”). Then there’s static exercises like “Flying Boat,” which have you bow up, supported only on your pelvis–arms and shoulders back, legs up (for 60 seconds… whew!).

“King Pigeon” I really like, and I think it’s one of the things responsible for allowing me for the first time to sit in seiza tonight longer than 5 seconds. Really. First time in a least a couple years I wasn’t in extreme pain trying to sit Japanese-style–which is something I used to be able to do for hours at a time before. Before killing both of my knees and practically breaking my ankle.

I’ve been using my HIIT IT Pro Workout Timer Android app on my phone. Really handy, I tell you. Recommended. I think there’s probably one for iPhone, too.

Music: Pandora Yoga mix (Indian/Arabian ambient/electronica mix).
Diet: Higher carb day.


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Tonight’s PT was Stone Age simple: man lifts rock. Just a simple 10 minutes of Turkish Get Up with the 32 kg kettlebell.

Still hurts my right shoulder a bit. I’m just stimulating it to heal… 🙂

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Last coupla workouts were simplicity defined:

Sticking with the 32 kg kettlebell, a quick five minute Turkish Get Up session (with the last few seconds on the floor doing ab pullovers with the bell).

Back to basics with the “Ultimate Aerobic Workout,” as demonstrated on its page to the right. Hadn’t done that in a while, and my shoulder was taking it hard. The various push ups were not feeling too well, even with a warm-up consisting of posting and sit-outs. I still haven’t been fencing with the fencing folks in a while; my shoulder is just not up to that kind of stress. I can do a lot of different exercises, but when I fence O-style, it really seems to tear my shoulder up, alas, so I don’t do it when it’s not near 100%.

Ah well.

Music: Pandora “Yoga” mix (Arabic/Indian electronica/ambient).

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