AND I QUOTE - STRONG WOMEN

I was looking at this and remembering when I went to MBSC I would push
that sled with 4 plates on it.  It has been quite awhile since I pushed a sled. 
Miss it!

 

MARKERS

 

I said I planned to share the journey...so here are the markers I need to meet to pass the certification:

Strength:

        Deadlift             225 pounds
        Bench Press     114 pounds

Skills

        Back Squat       114 pounds
        Deadlift             150 pounds
        Military Press   75 pounds
 
 
Mike also wanted a sense of where I was at strength wise so he asked me to test my weight at 5,4,3,2,and 1 for the following skills.

        Bench Press       5 reps       45 pounds          
                                   4               55
                                   3               65
                                   2               75
                                   1               85

        Deadlift             5               135
                                  4               145
                                  3               160
                                  2               170
                                  1               180

         Press                5                25
                                 4                35
                                 3                45
                                 2                50
                                 1                55

         Squat              5                 45
                                4                 50
                                3                 55
                                2                 60
                                1                 70

And after saying what? you only want me to work out 3 days and walk on off days...after doing the list above with a few additional exercises thrown in with 10 minutes of cardio...all I want to do today is walk.  That will teach me for mocking walking.

It is going to take some dedication and determination to get this done.

WHAT'S THE GOAL!!

Just a brief update regarding my training...if you are on the journey with me.

Last year when training for the SFG, Eric Gahan at Iron Body Studios said to me, "Remember the goal!"  It was one of the most important things said to me during my training because I have a tendency to push my limits.  If I wanted to be a certified StrongFirst Kettlebell Instructor, I needed to not go beyond the certification requirements.

So Thursday night after the barbell class at SOS, I met with Mike Perry to discuss my training plan for the StrongFirst barbell certification.  He said I would be doing the program 3 days a week.  My response...wait!!!  what!!!!  I would only be training three days and resting four.  Really???  Seriously???

His response...what's the goal?  This plan gets you to the goal.  This program will involve initially lifting lower weights for longer reps and then really heavy weights for less reps.  My system, especially since I am older, will be stressed and needs rest.   He did say, a couple times, that I could walk....

So once again, preparing for this cert will not only involve training my physical capabilities but will also involve taming my mental desire to push myself physically.  Sometimes that is a greater challenge.

Confirmation of needing rest is in the training...What I have learned from 3 weeks of training at SOS on Thursday nights is that Friday morning my body does feel exhausted.  I don't usually sleep a lot but I find I easily fall asleep Thursday night and don't wake until 3:00 - 3:30 in the morning.  As we get older and we weight train, we really do need sleep and recovery time.

THIS WEEKS TRAINING:

 On Thursday, we trained deadlifts and military presses.  I hit 190 pounds on the deadlifts but kept the military presses to 45 pounds for now until I am really comfortable with my form.

My deadlift form gets better and better each week...little tweaks make a huge difference.

Tomorrow is a big day for me in the gym.  I need to find out what numbers I have to hit for the certification and need to determine the following for the deadlift, military press, bench press, and squat...what my max weight is at 5 reps, 4 reps, 3 reps, 2 reps and  1 rep.  Stay tuned for more information.

And that is all she wrote.  Hopefully, at some point in the process, I will have more photos to share.  I suck when it comes to photos. 

FEBRUARY FAVORITES

For the most part February was a good month.  I want to share some of my favorites with you.  This isn't favorite things.  I am talking about experiences and moments that will enrich your life.

OSTERIA NINO
BURLINGTON, MA

I love this restaurant.  When I get that Cacio e Pepe craving this is my go to spot.  It is one of the best I've had.  There are other Roman specialties on the menu.  Service is impeccable.  The staff is friendly and knowledgeable.  I am addicted.  Check it out. 

ROMAE

My new favorite wine... so far I've only been able to enjoy it at  Osteria Nino.  If you find this beautiful red wine sold anyplace in this country please let me know. 

Now a favorite...started when I was working in NYC (needed wine) but continues into February...Estancia.  A nice blend.  On sale.  At Kappy's, Peabody.  Just saying.

JOHN LEGEND

I am addicted to his music...so much so that I've been looking at information on his wife's cookbook to learn what he likes to eat...kidding, really I am kidding.  I checked out his red carpet photos while I was finding his videos and I have to say the man looked very awkward.  Maybe that is a good thing.

Couple of favorites...

VOTING, ELECTIONS, VETERANS, CANADA AND ASBURY PARK

     We are taking a short intermission from health, fitness and lifestyle to discuss politics because it is important.  This short detour into the political realm is very, very important...at least to me. 

     A couple of things struck me on the road to Super Tuesday.  First, over the last couple weeks, in blogs, facebook postings and in person, people have said that if Donald Trump is elected president, they are leaving the county...Canada here we come.  Second, for the first time, voting today was emotional.  It just felt so important...more than it ever has.

CANADA HERE WE COME

   I have to say...Americans, is your country not worth fighting for...I know, as I rule, most of us have checked out of the political process.  We've said you can't changed things...yada, yada, yada.  As someone who has participated in community organizing (Saul Alinsky style), I know the work is hard, tiring, frustrating, never-ending, important and rewarding.  I also know that if you've done it for an extended period of time you need to check out for awhile.  But seriously, you can effect change.  When groups of people with similar goals come together for a common purpose you can change the system.  You can hold government officials accountable.  Think the civil rights movement, the woman's movement and the gay rights movement.  Those are big and large causes.  All across this country, small pockets of regularly people are changing their communities. 

   So it makes me sad and angry when Americans say they want to pick up and flee.  They want to leave their country to the crazies.  Most of these people were talking about leaving before the primary vote was in.  There was still time to vote before the primaries.   

     I have to ask...not judgmentally but because I am curious...Did you do anything to try to get your person elected?  Most importantly did you vote today?  Did you give money to your candidate?  Did you man a phone bank?  Did you volunteer to be a poll watcher?  Are you having discussions (beyond leaving) with family, friends and neighbors?

     And if you are a liberal and want checks and balances against candidates like Donald Trump, are you contacting the House and Senate putting pressure on them to confirm a President Obama Supreme Court nominee?  It offers does offer some level of protection. 

    This weighed heavily on me while walking this past Sunday.  I starting thinking about the young men and women who volunteered for the military after 911.  These young men and women volunteered to fight to protect our country, our liberty, our freedom and our lives from a serious foreign threat.  Young people with a sense of bravery, pride and patriotism stepped forward to put their lives in danger in Iraq and Afghanistan when there was a foreign threat to our country. 

     This isn't about whether you agreed with the wars or not.  It is about our young people who were willing to fight.  We owe them a sense of gratitude.  They stood up when it was time to fight for their country. 

     My nephew enlisted in the military out of a sense of duty to his country to protect us.  He did tours in Iraq and Afghanistan.  Thankfully he came home but many didn't.  Many families suffered losses of devastating losses of their sons and daughters. 

  Yet, in the face of a potential internal threat to our country, many talk about leaving.  I get that some want to live in another country to experience the culture or they are tired of the fight.  What I don't get is leaving because you don't like or fear a potential Presidential candidate.  From my perspective, that is more of a reason to stay.  It is the most important reason to stay.

EMOTIONAL

   When I walked out of that polling place today I became very emotional.  This is the most important election I have ever voted in and it is only the primary.  The stacks will be higher I fear in the election. 

ASBURY PARK

     Yes, I threatened you with my story of Asbury Park but I will save that for Part 2.  It is a story of people working to change a community.  It is a story of small, incremental changes.  It is a story of a community with a long way to go.  It is a story that warms my heart and makes me smile.  I love Asbury Park.

   

CONTINUING THE JOURNEY

This is the bar I have at home.  The two 25-pound plates arrived this past Monday. So now the max I can lift at home is 175 pounds which should be good for working on form but....

Quick update...after the work out on Monday, I used kettlebells to work out during the week.  I did a regular work out this morning and decided to work on deadlift form later in the day.  I warmed up with 125 pounds and then moved right into 175 pounds.  (Someone needs a couple 10 pound plates.)  175 felt difficult today.  I guess that just happens sometimes.

I didn't make the barbell class at SOS last night because I had a prior commitment.  Now I am all in every week!

In case you were wondering, the pumpkin is from my garden this past summer.  It decided to hang out by the pellet stove during the winter.  It still looks beautiful!

TRAINING - SOS DAY 2

 

Me...on my journey!  At times, in this blog, I am going to invite you on my journey.  I hope you enjoy the process as much as I will.

 

The barbell class is an hour long and we only (at least so far) do two moves plus an awesome hip warm up.  (My hips thanked me.) 

Last Thursday we did the deadlift...

On my last set, I was able to pull 185 pounds and it felt easy and it was after 5:30 PM.  Since the certification, I've been unable to get past 175.  Why the improvement?  There is nothing like good coaching.  Mike Perry, co-owner of SOS, is a great coach.  He notices the big and, more importantly, the small imperfections in your technique. 

Steve, shown in the video below, is a coach at SOS and he was one of my coaches at the SFG.




and the barbell squat...

I made the decisions to start very light (unlike the chica above).  I haven't done much barbell squatting recently and I had some concerns.  I really wanted to work on technique.  One tweak by Mike made the concern I had disappear.  With my arms in the correct position and my concern disappeared. 

The hour flew by and I felt pumped, motivated and invigorated after the class.  I am hooked...

So today, I took it to the YMCA to practice deadlifts, squats and bench press.  For my last set of deadlifts, I hit 190 pounds.  I did 70 squats and 70 pounds on the bench.  It all felt really good.

I love the process of working toward a goal.  This will not be any different.  In a couple weeks, Mike will write my own private program for working toward the Strong First Barbell Certification. 

Searching for SOS videos, I came across that I want to share with you and save for me.