Tallahassee Kettlebells

It’s a long way to the top if you want to rock and roll

I am free!! I am cast free, boot free and dorky walking shoe free. It’s been since late November that I have been able to wear matching shoes. Today I gathered up all of my right shoes that have been strewn around the house and paired them back up with long forgotten left shoes.

The only thing holding me back now are my painful shoulders which I just started a new treatment for and a pesky hamstring that I re-injured trying to deadlift in a cast.

Other than that, I am good to go.

Tonight was my first workout. I was giddy with excitement all day. I met a friend at Doak Campbell stadium to do the steps. As usual my inner 20 year old, that is trying to kill me, wanted to take off and run to the top but my new smarter 49 year old shut her down.

I walked to the top. I was very cautious with my newly healed foot, making sure I planted my feet firmly on each step. I was able to the top 3 and a half times. I could have done more but why risk it? From now on I am taking care of this body of mine. It’s the only one I have and the only one I will ever have. From now on I will train smart. I will do adequate movement prep and joint mobility before every workout. I will not train in pain. I will not train when exhausted. I will properly fuel my body and give it adequate nourishment. Last but not least, I will take rest days.

One of the things I thought about during my short little workout was that there are so many people who can’t train. I thought about a new friend I met on Facebook, named Nancy who is a trainer and an RKC in CA. Nancy has been on bed rest and crutches for 16 weeks due to major foot problems, foot surgeries and non healing surgical wounds. She is so positive and is always looking at the bright side.

Tonight’s 3 and a half trips to the top of  stadium was for her.

Heal fast my friend!

But Officer, I swear, it’s Only 1 Rep

Tonight’s workout was a good one especially if you like to go heavy. I watched my Kettlebell clients try some new lifts and set personal records. I had to lift vicariously through them since I am still on my self imposed workout restriction. I think I have one more week left, although I will do whatever my Dr. recommends during my follow up appointment next week.

I named this workout for one of my clients, Jerritt who is a police officer.

“Officer I Swear, it’s Only 1 Rep”

We started with unweighted Windmills and Turkish Get Ups for our movement prep and then performed 1 heavy repetition of a

Turkish Get Up
Barbell or Kettlebell Deadlift
Double Front Squat
Double Military Press
Renegade Row or rows with 1 hand on bench
Single Leg Deadlift
Pull Up (with weight if you can)

Repeat for 8-10 sets.

If you don’t have a Kettlebell or know how to use Kettlebells don’t worry, you can use dumbbells. Whatever you choose as your weapon, make sure it’s heavy enough to challenge yourself. Our class is 30 minutes. You can do less sets if you don’t have time or even break it up into 2 sessions during the day.