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DARREN_D's Photo DARREN_D Posts: 1,679
4/30/08 5:52 P

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Liz,

That's fantastic!!!! I'm so happy for you. Now that you've done this challenge, you have the basis for improving with your KBs like nobody's business!!!

With a number like 200, you now have the option to increase the weight of your bell, or to increase the time, or stay the same. I'll put a post in for this soon, but right now, just wanted to give you this: emoticon And say emoticon emoticon You were amazing this month and I think Blue might need a friend emoticon

Edited by: DARREN_D at: 4/30/2008 (17:51)
Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,429
4/30/08 1:08 P

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I love that it looks like none of us did swings yesterday. You've got us obeying our orders, Darren!!

Anyway, I did my timed swings this morning and have a disclaimer first: Today I definitely was focused on doing them quickly rather than getting a high swing. When I did my first timed test on 4/1, I was really concentrating on a fuller range of motion, even with a deeper squat.

That said, I did 200 swings in 5 minutes today! Regardless of the form difference, I do feel like I accomplished something this month!!

As I said on the goals thread, I am hoping to get a PT session in soon. Maybe even Monday!


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
4/26/08 10:10 P

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OK, so we're nearing the end of April and everyone's been doing a fantastic job with their KBs!! emoticon

This is the last week before testing, which means it's time to focus on how to get the best results. Here's a recommendation about how to go about your training this week.

Stick to your regular routine, but be sure to cycle your intensity, so that you have your Hard day, Medium day, followed by your Light day of swings. After your light day, have a day of rest; no swings or heavy workouts that burn you out; take it easy. Test yourself the following day!!!!

Looking forward to reading everyone's progress!!!! Good luck!!! And great job on the Team goals so far!!! We're really flying!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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DARREN_D's Photo DARREN_D Posts: 1,679
4/19/08 9:28 P

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emoticon emoticon That is sooo great!!! Shows how much awesome progress you've been making!!!! Just think how you'll look and feel by the end of the month when you numbers increase again. You're doing such an amazing job!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,429
4/19/08 3:55 P

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OK, just checking in a little past the halfway point in April. I did 176 two-handed swings in 5 minutes today with my 20 pound KB. I'm not sure how exact my old-school kitchen timer is (although it is old-school, I just bought it for this purpose!)but I definitely felt stronger than my initial attempt at 5 minutes of swings (110, I think) on 4/1.


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
4/19/08 12:22 A

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As long as you're challenging yourself, good for you!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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JUWANEWA SparkPoints: (23,162)
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4/18/08 10:46 P

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i would like to post a challenge for myself, since I do not have KB yet. I probably won't be able to order them until the end of the month paycheck since this last paycheck goes to bills.

My hubby and I are getting ready to cycle down 101 from Crescent City to San Francisco in late September. So my challenge is to start cycling with weight in my bike trailer, I have started out with 25# and would like to get up to 50#. That way I will be doing just fine on our trip.

So I will post how much weight and how many miles and the time it took here. Of course if that is ok, until I get my KB.



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DARREN_D's Photo DARREN_D Posts: 1,679
4/10/08 7:33 P

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emoticon emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,429
4/10/08 1:48 P

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Mary, I just saw your post - way to go!! I hope your butt has recovered by now!


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
4/7/08 10:35 P

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Hey Mary,

Great job on the challenge!!!! emoticon If you're not sure how to make your schedule, I have an example earlier on this thread, or you can check out my latest blog, where I go into more detail:

www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=1124859


And your timing is just about perfect. You'll be able to go through 3 cycles, one per week, before retesting yourself at the end of the month.

Looks like you have a pretty solid schedule, too. Great stuff. And very happy to see that you followed your HR. We're about to do out workout just now, after a bit of fruit. Good luck, and again, if you have any Qs or points you want to share, please feel free to do so!!! emoticon emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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GRAYANDGREAT's Photo GRAYANDGREAT SparkPoints: (0)
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4/7/08 3:51 P

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I'm a little late joining the April challenge, but I started today anyway.
In 5 minutes I did 80 2 handed swings with a 12 kg bell. I did 4 sets of 20, stopping to walk around until my HR returned to 65% (it was at 71-77% at the end of each set!).
Then just for fun I did 3 sets of Russian twists with an 8kg (total of 50) and then did sling shots for 2 minutes (8kg) switching sides every 30 seconds.
This was sandwiched between my push/ab workout and some cardio. I'll probably have a tender tush tomorrow!

Mary in Minnesota

"No act of kindness, no matter how small...is ever wasted."
Aesop


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DARREN_D's Photo DARREN_D Posts: 1,679
4/6/08 10:57 P

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Funny, I just posted elsewhere asking if you wanted to try the challenge. emoticon 1:20 is really good; trust me. For the challenge, you don't have to go continuously. Put the bell down whenever you feel your form is being compromised or you are tired. That's the key, and where you burn baby burn!!!!

I keep a calculator handy, and keep a running total of what I do. For example, 20 swings with the left, 20 swings with the right, enter 40, then do some jumping jacks to help my heart out, and once ready to go, do the next set, maybe 20 on each side again, then enter +40 again. Jumping jacks again, and then once breathing has returned to normal, maybe 15 on each arm, then adding +30. Once I reach my time limit, I enter whatever my last number was, and then I have my total.

I'm like you Denise, can't count while exercising to save my life.LOL This might help emoticon Try it again, let me know the total, and I'll make a routine for ya, if you want emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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LOVERLYONE's Photo LOVERLYONE Posts: 160
4/6/08 10:28 P

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i lost count yesterday!! LOL!!

i would just like to state that KB swings are TOUGH. yesterday was my first time going at it. i could only last through 1min 20 sec of consecutive swings before taking a break... my goodness! i dont think ive used my muscles in such a way before LOL!! it will be interesting to see how my body responds to KBs

~*~Erika~*~

CW: 160/ 165lbs [plateau]-- BROKEN 157lbs [Apr 12, 2008]
GW1: 155
GW2: 149
GW3: 145
GW2: 139
Final GW: 135/ 130


 current weight: 158.0 
 
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MUSCLEBOUNDBABE's Photo MUSCLEBOUNDBABE Posts: 998
4/3/08 10:13 P

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Oh Lordy. Ok, I really need to get in on this. Tomorrow, although I'll probably be taking advantage of the weather and running outside, I'll take the KB challenge.

Lisa
5'2.5"
CW: 126.4
CBF: All the scale tells me is: FAT
Current workout: Weights & Running
Mini Goal 1: Stop eating after 7 pm
Mini Goal 2: Lose 5 pounds by 2/15/2014
MIni Goal 3: Lose 10 pounds by 3/15/2014
Mini Goal 4: Firm up


 current weight: 124.6 
 
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DARREN_D's Photo DARREN_D Posts: 1,679
4/3/08 8:33 P

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Liz, That's fantastic work!!! emoticon emoticon

Also, way to stay within your limits and not get carried away with it. One point about taking breaks when doing this test, or any other exercise: it's a good idea to keep moving after putting the KB down--jumping jacks, shadow boxing, bouncing up and down, anything. This accomplishes two things: first, it helps your heart, by using your muscles to help pump blood back to the heart for oxygenation; two, slumping over with hands on knees leaves the back vulnerable. Bouncing around until you breathing returns to semi-normal is a great idea; also helps with overall conditioning emoticon

Again, Liz, way to go!!!!! Can't wait to see how you improve emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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-H0LY-Y0GA-'s Photo -H0LY-Y0GA- Posts: 2,429
4/3/08 12:01 P

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OK, I am late in posting this but on 4/1 I did 110 two handed swings in 5 minutes with my 20 pound KB (I'm not sure what it is in KG but I think it is a little over 8). I took a couple of breaks along the way but didn't want to kill myself since I am new at this! I look forward to seeing what I can do at the end of the month.


"So if anyone is in Christ, there is a new creation: everything old has passed away, see, everything has become new!"

2 Corinthians 5:17 (NRSV)


DARREN_D's Photo DARREN_D Posts: 1,679
3/31/08 10:19 A

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You weren't the only one, Sid emoticon But you did a great job, especially only training with KBs a couple of weeks!!!!

I wanted to post a couple of points on how to train for the challenge, and incorporate it into you current schedules, if you have one.

If you are already doing a KB routine, then there's really no problem. You'll find yourself improve without much worry, believe it or not.

If you aren't, then no worries. Here's a basic plan to help. Let's say you want to practice swings, which is the basic KB exercise that most people learn first. And let's say you want to see how many you can do, like Sid, for 6 minutes. Here is just one way to train that's easier than you think.

With a 6 minute goal you don't need to practice 6 minutes every time you pick up your bell, unless you want to. Instead, practice for 4 minutes, three times a week. If you're more experienced, than you might want to do the same time as your test. I started with 5, but now do 12 minute practices and tests, just as a marker.

Sidney's test reads 220 in 6 minutes, so for 4 minutes 147 reps would be her max. If she practices 3 times a week, this is what her schedule might look like.
Mon 80%,
Wed 40%,
Fri 60%,
which would translate into reps as
Mon 118,
Wed 88, and
Fri 59.
If she's tired on a Monday and doesn't fee like pushing it, there's no problem; she just switch with either Monday's or Friday's. She can take breaks as often as she likes; just as long as she hits her mark. If the 4 minute mark is too easy, no problem; she can go to 5 or 6; just average it out the same way. Same if 4 minutes is too much. Always stay within your limits.

You can work your regular program into this system anyway you like, either on the same days, or on Tues, Thurs, and Sat, or anything you like; again, it's all up to you. If you have a DVD, great; if not, ask away and we can all pitch in and give suggestions with what we're doing right now.

If you need help averaging out your reps after you do you test, just post them and your time, and I'll do it for you, no worries emoticon

So that's it. You never go all out until the end of the month, so after each workout, you'll be feeling stronger than when you started, and that's the key. Stop whenever you feel your form is being compromised by fatigue, and continue when you feel ready. Training until exhaustion will only disappoint come the end of the month, not to mention ruining your enjoyment of training and opens the door to potential injury. Again, you should feel stronger than when you started after your 4 minutes.

If you have any other questions, please let me know and we can all work together and figure it out. No pressure, no worries; just thought this might help people figure things out and give them a little confidence. emoticon Good luck everyone!!! You can do it!!! emoticon

Edited by: DARREN_D at: 3/31/2008 (22:31)
Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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SIDSPARK's Photo SIDSPARK Posts: 3,770
3/29/08 6:47 A

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My test results...

220 swings in 6 min with 4kg bell
180 snatches in 5 min with 4kg bell

then I got really tired and stopped working out LOL! in just 11 min emoticon

Plan to succeed. If you really want to win, you have to have a plan and stick to it. You also have to be able to adapt your plan and keep it dynamic. Gotta have a PLAN.


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DARREN_D's Photo DARREN_D Posts: 1,679
3/29/08 6:21 A

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Great stuff!!! emoticon

I just tested myself with snatches, which I haven't done in over a month, and have only just started back with the 12kg these last two weeks. Happy to say I used my old fav 20kg and was only 7 off my high at 207 in 12 minutes. Feeling pretty excited and a bit pooped emoticon . So that's my goal for the end of April, to test myself again after a month of training and see how my strength and cardio have improved, maybe get to 220?!

So smoked right now. Off to go sit down in the shower.

SID, you got me moving and shaking today. Cheers for that. emoticon

I hope everyone else can join in and give it a go. It's a short test (stay within your limits and only do a time that you think you can do without straining yourself, eg.. Syd did 6 minutes), and you'll feel like a champ after you do it, especially when you get to look back four weeks later and see how far you've come, how much better you'll look and feel, and how much more energy you'll have. You will all be leaner, stronger, and chomping at the bit for more, guaranteed. Gambate everyone! emoticon

Edited by: DARREN_D at: 3/29/2008 (13:36)
Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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SIDSPARK's Photo SIDSPARK Posts: 3,770
3/29/08 4:14 A

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I will do the challenge! emoticon

I will do it with my 4kg bell to my favorite exercise song of the moment--Dancing with Myself by Billy Idol 6min on the dot. emoticon

The only trouble is keeping count cause I like singing along in my head emoticon


emoticon

Edited by: SIDSPARK at: 3/29/2008 (04:14)
Plan to succeed. If you really want to win, you have to have a plan and stick to it. You also have to be able to adapt your plan and keep it dynamic. Gotta have a PLAN.


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DARREN_D's Photo DARREN_D Posts: 1,679
3/28/08 10:42 P

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I remember you telling me. My wife's bell (a 4kg) cost about $20, if that helps. Are you enjoying the new car, at least? I bet it's fun; but then again, this is coming from a guy with a fold-up bike, watching all the cars go by while riding in the rain!

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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MUSCLEBOUNDBABE's Photo MUSCLEBOUNDBABE Posts: 998
3/28/08 10:22 P

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Thanks! I need to see how much they are. I just had to buy a new car. I haven't had a car payment in 2 years....I'll think about it and let ya know!!!

Lisa
5'2.5"
CW: 126.4
CBF: All the scale tells me is: FAT
Current workout: Weights & Running
Mini Goal 1: Stop eating after 7 pm
Mini Goal 2: Lose 5 pounds by 2/15/2014
MIni Goal 3: Lose 10 pounds by 3/15/2014
Mini Goal 4: Firm up


 current weight: 124.6 
 
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112
DARREN_D's Photo DARREN_D Posts: 1,679
3/28/08 10:15 P

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OOOPS emoticon Wasn't sure if this was too much or not. Did have another idea, and it goes like this. It's in two parts.

1. Pick an exercise you either like, are unsure about, or want to like, and focus on that for this month, thinking of how you would best explain HOW to do it to a beginner. We can all chat about it and help each other out. At the end of the month, we can put a finalized form that you think will help people new to the Team and we can put them in a separate thread as a reference for all of us. You can add tips on techniques, mention watch to watch out for, things you liked about it, etc. It's up to you.

I find teaching is a great way of learning, so if we have this idea in mind, might be able to help everyone progress further, faster. What do you think?

2. Everyone make a list of goals they want to achieve, with with KBs or not, and/or things they want this Team to do for them. Jon and I want this space to do what no other Team has been able to do for you, so this is a chance to shape it into whatever you want it to be. That way, everyone feels really good about wanting to come here and share their stories, inspirations, and accomplishments. Just an idea.

Lisa, we just ordered another couple of KBs and they arrived today, so super excited. Let us know if you're going to get some for home or not, as we can think of challenges for either. Really happy you're here!!! emoticon

Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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MUSCLEBOUNDBABE's Photo MUSCLEBOUNDBABE Posts: 998
3/28/08 7:21 P

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I'm so NOT up for this just YET! Maybe I should invest in some KBs for home....

Lisa
5'2.5"
CW: 126.4
CBF: All the scale tells me is: FAT
Current workout: Weights & Running
Mini Goal 1: Stop eating after 7 pm
Mini Goal 2: Lose 5 pounds by 2/15/2014
MIni Goal 3: Lose 10 pounds by 3/15/2014
Mini Goal 4: Firm up


 current weight: 124.6 
 
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118.5
115.25
112
DARREN_D's Photo DARREN_D Posts: 1,679
3/28/08 5:05 A

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Hey all,

For April, wanted to know what your personal challenge is, whether it's with KBs or nutrition, or motivation, or something else.

I thought this might be a first challenge, simplified from what I posted earlier.


KB Swing/snatch challenge

Test yourself on swings or snatches (swings if you're a beginner, or snatches if you feel you're up to the challenge. Give yourself 5-12 minutes and test how many swings or snatches you can do with proper form, one handed or two (changing hands whenever you need to), at the beginning of the month, and then again at the end of the month. Stay within your limits, and never go all out during the month--only at the beginning and the end (very important). You can vary the intensity all you like from session to session, but never go for it all the way until the end. You can take as many breaks as you need, setting the KB down at any point. Have a stop watch and calculator near by, or someone to count so that you can focus on proper form. Make sure you accomplish you time limit, even if it means you take lot of breaks!!! Always train for success!:D

Good luck to everyone, and if you have any questions about technique or anything else, be sure to post. I'll be retesting myself after not much activity, so really amped to see how much I can progress in 4 weeks time. Gambate everyone!!!!

Edited by: DARREN_D at: 3/28/2008 (13:34)
Darren

Powerful dragons are not found in shallow waters.

It's not the level of your intensity that counts; it's how long you can sustain it.

Argue for your limitations, and they're yours. --Richard Bach

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