KBLA's CK-FMS Night

CK-FMS
Last Night was CK-FMS screening night for the KBLA crew. This was run very nicely by Dr. Cheng, Kirsten Farrell, and a couple of her students.

No surprise that Nikki was most functional with a score of 19. I was next with 17. I had two asymmetries. The biggest asymmetry was the fists behind the back (a 1 Left on top, and 2 right on top). I had two different compensations for the hurdle step.

(I got that crazy one side leg-hand lift down now so my score could be 19 also. But I'm sure Nikki will have it down by now so her score is probably 21 now). My behind the back arm reach has always been asymmetric. In high school I could grasp fingers on side and wrists the other.

We'll get the corrective exercises later.

BTW, I cleaned the Bulldog last night, but I'm not up to strict pressing it yet. Cleaning a single Bulldog is much easier than cleaning two 32 kg -- but that is no big surprise.

Heavy Day
This morning my 8 yrs old daughter wanted to practice with me. I had her do wall squats, namaste squats (goblet squats without the goblet), and deadlifts (10 pound). She has a tendency to round her L-spine and her T-spine, tho usually at different times.

Later my 5 yr old daughter wanted to try and she did all squats and deadlifts with a straight spine.

Double 32 kg Farmers walk.
2 sets 10 reps 32 kg 2 handed swings -concentrating on loading hips and engaging lats.
6 sets 5 rep double 32 kg swing
3 double 32 kg cleans.
10 meter walks 32 kg overhead Left
10 meter walks 32 kg overhead Right


GTG presses at work.
24 kg standing, sots and seated.
Trying to double the number of sets on my weaker left side.

I think I really like the seated press, just roll my chair over to my bell and not worry about taking my shoes off, press, then glide my chair back.

UCLA RKC Certification

Friday

08:00 A lot of nervous energy, not knowing what to expect. The closest feeling is I've had is to freestyle wrestling tournaments I used to attend. I'm in Team Cheng's! I weigh in at 145 Lbs. 09:30 ish the Snatch Test: Goes like a typical morning workout. 26 Left, 22 Right. I probably could have hit 4 to 6 more but I wanted to save my hands. General remembrances: It was hot! The bells are raspy rough! Joe C's hands have longs strips of skin shredded off. I only had one shot of espresso this morning, and make it through the day with no more caffeine. It seems that strenuous exercise can replace caffeine -- up to a point. I am so amped up that the rest of the weekend, even the single shot of espresso in the morning feel like too much.

Enter The Dragon

After the training I didn't have time to go home and back before the dinner. So I shower at the UCLA Gym. I feel almost human. As I enter the room where the dinner and movie are to take place, Dan John stops me. He introduces himself and checks up on me. He was worried for me on the field. Apparently I looked pretty exhausted because more than one person comment on it. The salmon and the beef were quite good. I left in the middle of the movie to get sleep, even though I would have won a poster as a door prize if I stayed.

Saturday

I Didn't Know Squat

Or at least a couple of the squats and dead lifts. I particularly like the simplified squat progression, and the bootstrap deadlift.

VO2Max

This is one rocking protocol. It is tough. It looks very promising. The goal is 80 sets. 30 sets were hard enough. Of course we did the calibration testing and two other workouts just before the actual workout.

Sunday

Technical Exams.

During practice my right forearm is so tight I can barely hold a 24kg or swing a 20 kg. I lose the 20 kg a couple times during practice. I ask Doc work on it, and in a minute or two I am able to snatch the 24 kg again. I take my gloves off for the technique evaluations. I am literally risking my skin but this is the finals.

Guest Trainees (aka Victims)

My victims had previous experience. One gentleman had done a workshop with Mike Mahler and used a couple of his DVDs. The other (a lady) had trained at her gym. Their swings weren't too bad and I was able to help them get a little better. However, their Turkish Get Ups needed a lot of work and became quite good. The both were happy with what they learned that day.

RKC Grad Workout

The Dane of Pain Reigns (mainly on the plains?)! 20 seconds of walking seesaw presses, 10 seconds active recovery 20 seconds of swings, 10 seconds active recovery Until EVERY RKC candidate crosses 100 yds Oh merciful DoP lowers the weight by 4kg! Joe doesn't hear this change and does the Grad workout with the original 24 kg weight!

Certifiable

Dr. Cheng officially passes me. I am an RKC. Later Pavel himself tells me that I was well trained for the RKC. KBLA has eleven new RKC's!

• Hugo Alvarado, RKC
• Marc Bobys, RKC
• Rich Endo, RKC
• Kirsten Farrell, RKC
• Kingston Heng, RKC
• Robert Jay, RKC
• Jose Nartea, Jr., RKC
• David O'Donnell, RKC
• Celina Reed, RKC
• Nikki Shlosser, RKC
• John Spezzano, RKC

.

Mile Stones

Sunday Was a Grind,

We welcomed back Dr. Cheng, and it was a workout.
My wife even commented that I did not look like my normal energetic post workout self.

We drilled the "hip snap" with return assisted swings.
That helped when we got to the highlight of the work out...
Descending and ascending snatch ladders. I did 24kg 10 to 1 and 16kg 2 to 10.
A special thanks to Guro John Spezzano for keeping me going on the ascending ladder.
I wouldn't have had the will power to go on without his encouragement.

But thats not all. I had a belay class at noon. My older daughter is having a rock climbing birthday party, and in order for my 5 year ld to climb, I have to be certified to Belay.
After the "Defying Gravity 1" class we could do some bouldering.
Bouldering works the grip "Hard Styyle!"

Today (Tuesday)
Dr. Cheng gave me the go ahead to use the 24 kg for snatch practice.

My plan was to try : 8 "Pause locked out" 8 "Pause locked out" 8 switch
I did using RKC snatch test rules
L: 8P,8P,4P,2
R:8P,8P,5P,3P,2

My last one was pretty ugly. If I were judging, I would not count it. But I don't think I would have the heart to fail someone on their last rep.

Anyway I am *real* close to smoothly passing.

My grip is getting better, and I didn't have to use and hand protection.

I am sooooo close