SATURDAY MORNING

I've not been posting much but I have been trying to make sure I've been working out as best I can.  I've been staying away from the bar but I have been doing a number of kettlebell workouts (among other things).  I am slowly starting to feel better.  My routine included more rest than usual and lower weight while maintaining a level of fitness. 

Having a goal...my very own chin up challenge...has made it easier.  I take my bands down to Gowdy and amuse the neighbors.  What I've started to do on either Saturday or Sunday is to take my bells with me and do a work out outside.  Saturday morning was brutally hot...lots of sweating.  Here is what I did...

Stretching and therapeutic exercises...those hips need to be stretched out.

Chin ups...3 sets of 5 with 3 bands.  Next week I plan to progress to just two bands. 

Warm up of snatches.

Then 3 rounds of the following with two 12 KG bells...

3 double cleans
1 double press
10 double swings
3 body weight squats (weights still do not feel right.)

Between each round, I did overhead carries. 

The next time I do this complex, the plan is to do as many rounds as possible in 10 to 15 minutes and to skip the carries. 
Then 3 rounds of the following on each side...

1 - one handed swing
1-  press
1- snatch

3 - one handed swings
3 - presses
3- snatches

5 - one handed swings
5- presses
5 snatches

I did farmers carries between each round.

I need to thank Pat Flynn for his simple, easy and effective workouts.  I always need to make modifications because of my knees, hips or feet but they always work and always leave me in a puddle of sweat. 

His website is http://www.chroniclesofstrength.com/
Check out this video:



And to those who hang at Gowdy Park...could you please clean up after yourself?

And where should you go after a sweaty workout?

Toasted almond ice coffee.

Need I say more?

If anyone wants to joint me at Gowdy for a work out, give me a shout out!

OPENING DAY AND A BRIEF WORKOUT UPDATE

at the Newburyport Summer Farmer's Market...side note:  Unfortunately, I took no pictures at the Market.  Pictures of products were taken when I got home.  Pictures of vendors are from their sites.  I have this tendency to live in the moment.  I am busy looking at products, talking to vendors, and listening to music.  Photos totally escape me.

I bought some watermelon radishes and lettuce but unfortunately I forget the name of the vendor.  They are always in Newburyport so I should know the name.

Shopping at Farmers Markets and shopping locally is expensive.  It is expensive operating a small farm and it is hard work.  I wish we valued the work they do.  I wish their product was available to everyone.  I thought of making and marketing a product.  When I priced it out, it just seemed way too expensive and the profit would be too small. 

Here are a few of my favorites:

LILAC HEDGE FARM
http://www.lilachedgefarm.com/

and Tom was here today.  When either of the owners of Lilac Hedge are on-site I have a tendency to talk too much.  I love them.  Today, I kept quiet so they could sell their products.

Purchases:

HACKMATACK FARM
http://www.hackmatackfarm.com/

Hackmatack is new to Newburyport.  They are a Bison Farm.  They have 24 bison on huge acreage (I forget how much) in Berwick, ME.  They have a variety of cuts of bison.  I picked some ground bison and short ribs. 

They seem to be a young family trying to make a go of farming. 

Purchases:

VALICENTI PASTA FARM

Valicenti has been around forever.  They make a great pasta product from spaghetti to ravioli.  I am not a huge fan of the gravy probably because I make my own (in summer with my own tomatoes) but I tried their Butternut Squash gravy.  It is unique and fabulous. 

DANCING GOAT FARMS
http://www.dancinggoatsdairy.com/

and the baby goats were in the house.  Goat love!  A little girl was able to hold one of the babies...the goat was just so sweet and cuddly. 

Purchase:

Cracked Pepper Goat Cheese

WORKOUT UPDATE:

I am not yet back to my Certification Training Program.  I've been working my own program but I can't barbell squat or deadlift.  I've been doing some 70 kettlebell deadlifts and those are fine.  OK...I tried some 125 barbell deadlifts and when I hit the third set I felt some pain in the knee.  Ortho MD said wait 2 weeks for deadlifts and squat so I guess I should wait two weeks.

Pat Flynn put together this great kettlebell routine that, when I am not training for a certification, I've incorporated into my workout routine.  I have been able to successful do this since getting theknee drained.  It includes the following:

5 Rounds

     3 reps of swings

     3 reps of one handed swings

     3 reps of cleans

     3 reps of presses

     3 reps of snatches

REST about 60 seconds

5 Rounds

     4 reps of swings

     4 reps of one handed swings

     4 reps of cleans

     4 reps of presses

     4 reps of snatches

REST about 60 seconds

5 Rounds      

     5 reps of swings

     5 reps of one handed swings

     5 reps of cleans

     5 reps of presses

     5 reps of snatches

Today, I am going to try barbell military presses and bench pressing.  Prior to my orthopedic appointment, I felt those in my IT band.  I have been working with Kevin on the IT.

So, will I be able to do the StrongFirst barbell certification or not.  I am still not sure.