Happy Mother’s Day everyone! I hope you all are enjoying time with you’re family on this Sunday. I am back home and away from Da Burgh this weekend as me and my own mother need to spend some quality girl time together. The consumption of cheesecake may/may not be taking place, and well…I digress. Oh, that reminds me. If you are ever in the South Side of Pittsburgh and need to indulge a serious cheesecake craving, please check out the Cheesecake Factory at the South Side works. They also have a full menu there as well which is simply delectable! Warning: Cheesecake Factory cheesecake is a serious endeavour. Take these slices of awesome one bite at a time and savour every last bite! Cheesecake Factory cheese cakes are most certainly rich, but ever so wonderful for special occasions like today!
Moving right along, I figured I’d bring you all up to speed on my workout progress with RKC II Kerry Swick from Pittsburgh Kettlebells. I do a lot of one-on-one work with Kerry as I am prepping for my HKC at the moment. When I first started with Kerry, I was actually on modified workouts as I had to work through a compensated injury in my back from a skateboarding accident a few years ago (I don’t want to get into what happened. Just know I hit the pavement going too fast and ended up with a serious concussion and a misaligned back. Ouch!). The injury caused a cascading effect into my right shoulder due to how I fell. I was actually unable to press and snatch a 12kg bell properly for a few months with my right arm because of that. After several visits to Dr Dubyak (the BEST CHI ROPRACTOR IN PITTSBURGH!) and about 2 months of doing nothing but halos to work on my shoulder mobility, I am back to pressing and snatching! Take a look at the routine I did yesterday with Kerry! We had some serious fun!
Swings + Snatches = Endurance
joint mobility, functional movement drills (wall slides, bridges, and leg raises) followed by 12 kg goblet squats. I did 3 sets of 6 squats.
10, 12 kg right arm swings that transitioned into 5, 12 kg snatches.
switch arms by swinging the kettbelle and catching it with your left arm.
10, 12 kg left arms swings that transitioned into 5, 12 kg snactches.
Total of 5 sets of this routine. Rest periods were based on the circuts of completeing right and left arm swings and snatches. Rest periods lasted 30 seconds.
Total Work Done in this Routine:
100 right arm swings and 100 left arm swings (200 swings all together). 25 right arm snatches and 25 left arm snatches (total of 50 snatches). Can I get a “woot woot!”? 🙂
Kerry and I did practice some presses to critique my form and we also did some turkish get ups as well. I am now fully able to properly do the get up on my weaker right shoulder as well as the presses on my right shoulder. I used a 12 kg weight for both exercises. Comrades, I am back in action! This is a blessing in terms of my progress! RIGHTEOUS!
Speaking of work outs, yinz ready for this? I am officially on YouTube! Check out the burpee challenge my co-worker coerced me into filming! And hey, let’s make this into a fun little social networking competition. How many burpess can YOU do in a minute? My results are posted below!
Finally, I want to end this post with a special shout out and major thanks to my friend of 22 years, Hilah, who now works at Wiked Heart Tattoo in Latrobe, PA. This woman has known me since I was 3 years old, and it was an honor to have her design me a tattoo and ink me up. Hilah, you are simply amazing and your art is superb! Check out the photos below!
Well, that about sums it up for me. Be on the look out this week for more posts on Beyond Organic and fitness related fun. OH! By the way, I wanted to let yunz know that there are some new items at Beyond Organic that you should check out. By now, you should be aware that I am TOTALLY ADDICTED to Amasi! Looks like their are some pretty bangin’ flavors that just came out. Mango Peach anyone? How about some Blueberry Acai? You might have to go get you some. Just sayin’! Remember, preferred customers get a 20% discount on the food items. Trust me, this is will worth the $20 investment! Also, if you are ever curious about doing some of your own promotional work with Beyond Organic, send me an email at email@example.com. I am what is known as a “Mission Marketer” and I would be happy to explain the perks and benefits of that aspect of Beyond Organic. In short, you get some pretty sick incentives for promoting this line of awesome food. Need more money for your foodie habbit? Well, you have come to the right blog! And that’s real talk, ya heard? Seriously, send me an email at firstname.lastname@example.org and I’ll get you on your way towards earning more money for a great and delicious cause! Remember: more money means more food, which means you are happy, which means I am happy, and we can be “so happy togher” just as that song by The Turtles implies!
I’ll leave yunz guys with this nice little image below. I talk a lot about post work-out meals with my fellow fitness friends. This week, I had a post tattoo meal because after 3 hours and 45 minutes of pain, you deserve a some serious eats!
Until next time, eat smart, train hard, and enjoy your life!