Andrea Du Cane's awesome Kettlebell Goddess Workout DVD (run time: 2 hours, 25 minutes)
Must admit, I'm really enjoying the lower humidity and slightly cooler weather here at my new place... and even though I was very active before, being able to just go outside and work out with very little fanfare (or audience) has inspired me to do even more. I felt like going pretty heavy with things last night, and ended up surprising myself a little.
Given that I kept seeing references to the get-up in Systema class on Tuesday--and then of course after reading Dan John's very cool article about the get-up, of course I had to feature get-ups as well. In fact I was feeling pretty energetic and decided to go a little heavy (remember, I'm only about 130lbs, so it's relative) with those too.
First off, I did my favorite basic joint mobility sequence (this is an unlisted video, and I need to make it more fancy, but you know how it goes) and a few get-ups on both sides without any weight.
Then I did one on each side with... and it felt way easier than I had remembered. The night before in the Systema class a few mental things clicked even more during our warmup there with some of the ground moves... so I decided to see how I was doing with the these days. The last time I'd done get-ups with the I had done them, but was very nervous at the same time. This time? No problems at all... really solid. WOW! FUN! So without further delay, here's what I ended up doing for the warmup and the workout... then what I ate afterwards (and how to make it). Adjust weights to your situation.
- Joint mobility sequence
- Bridges (shoulder , then full )
- Get-up with no weight 1/1, 1/1
- Get-up with 1/1
- Get-up with 1/1
- Get-up with 1/1
- 5/5 snatches with the for no particular reason
Five rounds of...
- 10x "Strength" size bag loaded to about 50lbs.)* Zercher squats (I used the
- Heavy farmers' walks** (I used one in one hand, and in the other hand--walking a short distance and stopping just before grip failure. I also started with the in my non-dominant hand, then switched hands for the walk back. Go with what's heavy for you... almost 200lbs is pretty heavy for me, but that's why it's fun.)
- Crow stand practice 2x (to deload the hands as much as anything)
- Heavy-ish presses 3/3 ( - tends to be my PR, so I went with to get in solid reps)
- 10 Pushups (again more to deload the hands)
- 20 medium-heavy swings (for me, ) with extra crisp form.
I cooled down with a little moreand a couple of get-ups with no weight.
*If you're a big guy, then using one of the very large Ultimate Sandbag "Burly" bags loaded to 100lbs would probably be a lot of fun for you--if 100lbs sounds light in the context of barbell squats, remember that much like , these sandbags play by different rules. At Zach Even-Esh's gym in Manasquan, he had a Burly bag loaded with mulch instead of sand, it was super squirrely and crazy to try and pick up!)
**While two massiveare ideal for farmers walks, 5-gallon water bottles (the kind with the handles on the side) are great for these as are the special farmers walks handles used in strongman training etc. But creativity always wins - use what you have. While I would love to have two " " , the challenge of using a pair of mis-matched brings its own level of fun and additional challenge.
It seems like a lot is being said about light weights or no weights these days, but I've gotta say sometimes on an especially good day it seems like a lot of work can get done with the big I wrote this a while back but check it out if you're considering heavy swings....
Earlier in the day I'd ordered up a ton of organic chicken, avocados, salsa, sparkling water, etc. through Instacart (this link gives you $10 credit and free shipping on your first order). Even though I work at home, it's great to be able to keep going with work tasks, coaching calls, and writing without having to disrupt that flow by going to the grocery store. Also noticed that using Instacart cuts down on my grocery-related impulse purchases, which I am ashamed to admit is a significant issue. (Granted... I do like the occasional recreational trip to Whole Foods in search of weird new foods to try.)
Anyway, here's how I make fajitas at home:
- 1lb chicken (your favorite type, skin and bones removed)
- 1/2 tbsp coconut oil
- 1 large white onion
- 1 bell pepper (I like red pepper when available)
- Juice of 1/2 lime or lemon
- Fresh ground black pepper
- Mineral salt (I use a salt grinder with Himalayan mineral salt)
- 1 (or more) avocado
- Shredded cheese (optional)
- Soft corn tortillas (optional, I will eat them on a high activity day though)
- Your favorite salsa (or make your own)
Cut the chicken into strips, chop the onion and pepper. Heat the coconut oil in a cast iron skillet on medium-high heat. Add the onion, pepper, and chicken to the pan with the salt, pepper and lemon juice. Cook until the chicken is cooked through and there are brown bits on the vegetables. I think of this like a stir fry that I stir a little less... gotta have those delicious brown spots on everything. YUM! If you've been properly maintaining your cast iron cookware, now is time to revel in that glory.
If you're using them, heat the tortillas briefly on a dry skillet, then fill them with the chicken and vegetables mix, cheese, a thin slice of avocado, chopped cilantro, and the salsa. On a less active day I would have eaten the chicken and vegetables mix in a bowl with the cheese, avocado and salsa in a large bowl. The leftovers (if you have any) are great to add to an omelet, or to heat and serve over salad greens.
Hours later, when my buddy was in the laundry room he was like WOW that smells great!! Unfortunately I had eaten everything (thanks, giant...) so there was nothing left to share. Sorry bro. :(