I spent 11 days in Naples, Florida visiting my parents. April in Florida is awesome. The winds have died down a little and the temperature is consistently in the high 80′s -low 90′s. I love this type of weather. Why I live in Massachusetts is a question I ask myself every time I’m down there. Also, most of the snow birds have headed back north. When I’m away, other than taking care of some deals at work, I literally “unplug.” Limited internet, and no social media, meaning no Twitter or LinkedIn. I don’t even log on. Lots of time spent at the beach, pool, golf course, tennis courts, bars and restaurants. I had three pieces of steak of over a lb. in 11 days! Ate potato chips, drank beer, gin and scotch. The best drink in the world is a gin and tonic coming off the beach. Be careful with gin however, it tastes great but is liquid Satan. It catches up with you in a hurry. The whole world is your oyster and then WHAM you are knocked on your ass
When I left for vacation, I had finished cycle 4, week 2 of 5/3/1. I decided to use my “de-load week’ as my 3rd week instead of 4th. Usually when I’m down there, I just run. However, last year I convinced my college buddy that he HAD to buy a 35 lb. kettlebell. And he did! For the past year it has sat in his garage collecting dust. I went to his house the first night I was there to get a set of golf clubs because I was playing two days later. I asked him, ‘where’s the bell?’ He said, “You’re not going to take it are you?” Someone had to break it in so I took it with me back to the condo. But not before my wife did a Turkish Getup on each side with it and then cleaned and push pressed it with each hand. I promised him I’d show him how to use it. It is a 35 lb. Troy bell, same brand as my 70 lb. bells. I haven’t used a 35 in a while because I had mine on loan to my buddy in exchange for his 45.
First day there, I went out to the front of the garage in the parking lot and did 200 continuous snatches in sets of 10, and then went for a 2.5 mile run. I loved the handle on it. My 35 is a Body Solid and it is slick. In Florida, where it’s humid, this is a problem. The Troy had enough grit on it so it wouldn’t slip. I used the bell five times. What was nice was I did some stuff that I hadn’t for a while. For example I did stacking for reps. With stacking, you add an exercise to each set. Here is what the first one looked like
Two hand swing x 20 reps rest 30 seconds
Two hand swing x 20, Goblet Squat x 10 rest 30 seconds
Two hand swing x 20, Goblet Squat x 10, Slingshot x 20 rest 30 seconds
Two hand swing x 20, Goblet Squat x 10, Slingshot x 20, Snatch to Press 10L, 10R rest 30 seconds
Two hand swing x 20, Goblet Squat x 10, Slingshot x 20, Snatch to Press 10L, 10R, 10 Pushups, rest 90 seconds.
I did 3 rounds of this. Another day, I switched each round using snatches, lunges, one hand swings, cleans and press, pushups and did 4 rounds.
Another fun workout I did was the 300 workout. I haven’t done this in at least 3 years. You do 25 jack knifes, 50 two hand swings, 25 pushups, 50 snatches (25L, 25R), 50 burpees (this I have to break up into sets), 50 clean and presses (25L, 25R) and 25 Mountain Climbers. Do for time. I finished in a hair over 15 minutes. The burpees, I had to break up into 5 sets of 10. I was happy about being able to do 25 clean and presses before switching hands. I followed this up with doing 10 sets of 10 swings alternating with laddered burpees up to 10. This took 8 minutes and 31 seconds. I also did the Helion workout and was able to go up the ladder to 10 without stopping and back down the ladder without stopping.
I ran 5 miles twice in the 90 degree heat. Loved it! The first time was Marathon Monday and then last Thursday. I ate and drank too much at Shula’s the night before, took one look at the bell and said no. I put my head phones in my earns, turned my Ipod on and hit the road. The highlight of the run was the last two laps. Good tunes going. The 11 minute Venus and Mars/Rockshow/Jet medley from Paul McCartney’s 1976 Wings Over America album. Out dated? Yep, but it’s great 70′s arena rock, and his voice was never better. Here’s the video http://www.youtube.com/watch?v=pIIzvjf9Cls He is actually re-releasing the film and album. I might have to pick that up. He is coming to Fenway Park in July, I’m going to take a pass. He can’t sing anymore. Sometimes you should go out on top. He hasn’t gotten the message.
That was followed up by Criminal and I Wanna Go by Britney Spears, Rock The Boat by the Hues Corporation and then the Travelling Riverside Blues by Led Zeppelin. That’s a pretty eclectic mix if you ask me. I also played a lot of tennis with my sons and nephew. All 3 kicked my ass at one time or another. I was the king of the unforced error. I hit the ball well on the golf course, but my short game sucked. It was the first time I had picked up a club since July. Got two rounds in.
Finally, I returned my friend’s kettlebell the last day I was there. I traded him a kettlebell lesson for a couple of professional profile photographs. I borrowed his sport coat (both a 44 long) threw it over a shirt and tie, and had a bathing suit on. He’s converted. I’m receiving texts on his workouts. Watching him huffing and puffing after 10 minutes brought a smile of satisfaction to my face. Now it’s back to reality and work.