tag:blogger.com,1999:blog-56713883959101999622024-03-14T00:53:51.480-04:00Practice makes ...Coach Kevin's awesome blog of wisdom, memories and living it up on and off the pool deck.Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-5671388395910199962.post-58189576225706616582015-01-03T17:11:00.000-05:002015-01-03T17:11:42.795-05:00Classic RacesHere are some links to videos I've taken of swimmers I've worked with over the past 10 years.<br />
<br />
<a href="http://youtu.be/jnuug3yP-KA">Kerry 100 Breastroke</a><br />
<br />
<a href="http://youtu.be/f35F-aa9l1I?list=UUzHwhj0woM0XqUDz4bJUSrw">Will 50 Back</a><br />
<br />
<a href="http://youtu.be/vb8jmP6moqE">Morgan 200 Breastroke</a><br />
<br />
<a href="http://youtu.be/mmhCVyfVQJg?list=UUzHwhj0woM0XqUDz4bJUSrw">Will 50 Free (slow motion)</a><br />
<br />
<a href="http://youtu.be/S3_KhaHdEBI?list=UUzHwhj0woM0XqUDz4bJUSrw">Isaiah 100 Free (AA winning)</a>Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-59574611668034609322015-01-03T12:36:00.001-05:002015-01-03T12:36:06.188-05:00Updates pendingI'm getting set to relaunch this blog with a combination of material from the past, and new material for the present.<div><br></div><div><div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/-hVYAZgo657w/VKgohLOC9SI/AAAAAAAAAJY/iJbHTqdnvcQ/s640/blogger-image--2071114126.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-hVYAZgo657w/VKgohLOC9SI/AAAAAAAAAJY/iJbHTqdnvcQ/s640/blogger-image--2071114126.jpg"></a></div>I lost my favorite hat for 2 weeks - only to discover it in the lost and found at the Y just before they were about to empty it out. Christmas miracle!</div>Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-2266334672691476412014-12-29T16:42:00.000-05:002014-12-29T16:42:01.896-05:00UpdateMost of my current posting will be on the <a href="http://www.mcauleyswimming.blogspot.com/">McAuley High Swimming blog</a> until the season is over. Check there for new posts.Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-20496854502550766892013-07-20T20:43:00.000-04:002013-07-20T20:43:05.837-04:00Season WrapToday marked the official end of long course practices. For the majority of the team at least. We reached a real milestone this season as we send our first swimmers to the YMCA Nationals in Atlanta next weekend. Though I won't be in attendance I still feel the excitement and anticipation that comes with standing on the national stage - the highest competition offered in our league (YMCA). <br />
<br />
The ending of the summer season combined with sending our first national swimmers seems to offer the perfect opportunity to reflect on where we've been.<br />
<br />
Over 6 seasons completed, swimmers come and gone, coaches come and gone. Countless memories and friends made. Going from sending a single swimmer to Zones to multiple swimmers to Nationals. Our numbers have grown along with out commitment to excellence. Of course what sticks with me the most are the faces. Faces of swimmers and parents as we cross paths - travel together and then part ways - both changed by the time spent together.<br />
<br />
I am thankful for those changes and those challenges that I've experienced as part of this team. They've helped me grow as a coach and an individual. My goal is to provide opportunities for growth and change for those I work with both at the pool and within my practice. Physical, mental and emotional growth are needed for positive change in athletics - personal health - and community well-being. We can all help each other and ourselves by being open to the challenges that provide opportunities for such growth. I hope to be able to continue to bring new ideas and challenges to this team for years to come and look forward to discovering what the next season brings.Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-14452885920201603582013-07-18T15:36:00.001-04:002013-07-18T15:36:21.620-04:00Kettlebell Training ClassesThe kettlebell has been around for a while. It has been used for decades to build both impressive strength and total body stability. It's been a goal of mine to bring this time tested tool to my friends and neighbors on the west side of Cincinnati. I'm happy to announce that I will begin to offer Introduction to Kettlebells at my training space in Ross within the next week or so.<br />
<br />
Space will be limited so if you're interested in learning how to use kettlebells the right way please contact me to reserve your spot.<br />
<br />
Tentative Training Class Schedule<br />
<br />
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<a href="http://1.bp.blogspot.com/-1ULsf2_ADbQ/UehDcRPnP_I/AAAAAAAAAE4/9umVEOSO9YI/s1600/IMG_0254.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" src="http://1.bp.blogspot.com/-1ULsf2_ADbQ/UehDcRPnP_I/AAAAAAAAAE4/9umVEOSO9YI/s1600/IMG_0254.JPG" height="200" title="kettlebell" width="200" /></a></div>
Wednesday: 6:30 - 7:30pm<br />
<br />
Friday: 6:30 - 7:30pm<br />
<br />
Sunday: 11am-12<br />
<br />
<br />Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-38320009013343981172013-01-18T11:34:00.000-05:002013-01-18T11:34:07.860-05:00Reach your goals by not reachingWhat do you train when you go to the gym? Are you there for chest and back day? Are you looking to build strength? Tone up "problem areas?" Get your cardio in? <br />
<br />
Let's take a step back and remember what the point of "working out" really is, or should be.<br />
<br />
When it comes down to it I believe people spend their time training for a fundamental reason - they want to feel better. They want to lose weight = feel better about themselves. They want to tone or build muscle = feel better about themselves. They want to not hurt = feel better.<br />
<br />
This is where we need to elicit change. If our focus is " <i>I want to be different</i>" we will be setting ourselves up for unhappiness. Not to get all Buddhist on you, but remember it's the want or craving for things that creates suffering; that means wanting to avoid the unpleasant as much as it means moving towards the things we desire. Acceptance of where we are in this moment frees us to take wise action and move towards our goals WITHOUT the constant struggle. Acceptance is NOT the same as resignation. Just because you choose to be ok with your current state does not mean you are less committed to eliciting change or movement toward your goals. <br />
<br />
Steps to consider for success in your training:<br />
<br />
1. Reflect on where you are and accept it (don't beat yourself up for being ________), this is where you are and it is OK.<br />
<br />
2. Make a plan to move toward your goal (this is where a good coach can help ;-) )<br />
<br />
3. Trust the plan and enjoy the ride.<br />
<br />
When you disconnect your happiness from your final destination (weight loss, strength, pain, or function goals) amazingly it becomes easier to stick to your plan and reach your goals. AND you may even find yourself ENJOYING the processes.<br />
<br />
<br />Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-75454695016162234012012-12-17T19:18:00.000-05:002012-12-17T19:20:08.745-05:00Smashing Paleo Chocolate Cookies<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-qXPQaZbKUDg/UM-ue8Sw9pI/AAAAAAAAAXI/TYC-3pqERHE/s1600/IMG_4386.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" height="240" src="http://2.bp.blogspot.com/-qXPQaZbKUDg/UM-ue8Sw9pI/AAAAAAAAAXI/TYC-3pqERHE/s1600/IMG_4386.JPG" title="Smashing Chocolate Cookies2" width="320" /></a></div>
<span style="text-align: center;">I love a good cookie. And I love chocolate. And so, Smashing Chocolate Cookies were born. They are easy peasy. But beware, the chocolate packs a punch. So keep them away from your toddler unless you actually want a bit of crazy in your life.</span><br />
<br />
Why smashing? Because it's British. Yep, I'm one of those. Plus, these cookies are just so darn good, they deserved a title with some punch. When you make them, make sure you eat at least one while it's warm. You will be gobsmacked. <br />
<br />
<b>Smashing Chocolate Cookies</b><br />
<br />
Ingredients:<br />
<br />
2 C almond meal<br />
1/4 C cocoa powder<br />
1/4 t baking soda<br />
1/4 t salt<br />
1 stick of butter, melted<br />
1/3 C maple syrup<br />
dark chocolate bar of choice<br />
<br />
Directions:<br />
<br />
Preheat oven to 350 degrees.<br />
<br />
In a medium sized bowl, combine all dry ingredients. In a small bowl, combine the butter and maple syrup. Add the wet ingredients to the dry and mix until a nice dough forms.<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Drop spoonfuls of dough onto a parchment lined baking sheet and bake for about 8 minutes. After you take the cookies out of the oven, but before you take them off the sheet, place a dark chocolate square (from the dark chocolate bar) on each cookie. Make sure you do this gently, as the cookies will be very hot and you don't want to either burn your fingers or mush the cookies. Let the chocolate topped cookies sit on the baking sheet for a minute or two, then remove to a plate or rack to cool. Enjoy.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-DJfD1uvR9ZM/UM-uWE5705I/AAAAAAAAAW4/s5c62gPh4Ng/s1600/IMG_4381.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="300" src="http://2.bp.blogspot.com/-DJfD1uvR9ZM/UM-uWE5705I/AAAAAAAAAW4/s5c62gPh4Ng/s1600/IMG_4381.JPG" title="Smashing Chocolate Cookies" width="400" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Brigidhttp://www.blogger.com/profile/05195731778051358937noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-85638615875611353582012-12-16T22:05:00.001-05:002012-12-16T22:06:23.132-05:00Workout - 12/15/2013 VarietyWarmup - mobility, jump rope, armbar<br />
<br />
Bench Press: 45x5, 135x3, 155x3, 185x3<br />
30x jump rope between sets<br />
<br />
Barbell Rollout: 5, 4, 3, 2, 1<br />
Handstand hold<br />
<br />
Armbar 2x1Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-44841254677507448382012-12-09T22:30:00.001-05:002012-12-09T22:30:49.201-05:0012/07/2012 - Hard12/7/2012<br />
YMCA<br />
<br />
Warmup - mobility with armbar<br />
<br />
24kg<br />
GU: 3 x 1 with overhead carry<br />
SQ: 2 x 5 with 10 second hold<br />
SW: 5 x 20<br />
GU: 2 x 1<br />
SQ: 8 x 10<br />
1ASW: 4 x 10<br />
<br />
Hip stretches, arm bar<br />
<br />
note: felt good throughout, increased second set up GU and SQ by double last weekKevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-43503621587708417962012-12-04T08:10:00.000-05:002012-12-06T19:37:00.640-05:00Primal Asian Dressing<br />
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">I
think a good dressing can make a world of difference for a salad. Especially if you're not a natural salad eater (as I am not). Here is my take on a slightly Asian dressing, minus
the sweeteners.</span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-yX8SIuT3S-Y/UL31QQqc93I/AAAAAAAAAVc/MQitzxUWv1c/s1600/Asian+Dressing.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-yX8SIuT3S-Y/UL31QQqc93I/AAAAAAAAAVc/MQitzxUWv1c/s1600/Asian+Dressing.JPG" height="240" width="320" /></a></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;"><br /></span></span></span></div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;"><b>Primal
Asian Dressing</b></span></span></div>
<div style="margin-bottom: 0in;">
<span style="font-family: inherit;"><br />
</span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">Ingredients:</span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">1
shallot, minced</span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">1
garlic clove, minced</span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">1 C
olive oil</span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">1/2 C
rice vinegar*</span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">1/4 C
Bragg Liquid Aminos</span></span></div>
<div style="margin-bottom: 0in;">
<span style="font-family: inherit;"><br />
</span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">Directions:</span></span></div>
<div style="margin-bottom: 0in;">
<span style="font-family: inherit;"><br />
</span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;">Combine
all ingredients in a container that has a good, sturdy lid. I
used an old almond butter jar. Shake well. Enjoy on your
favorite salad.</span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;"><br /></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit; font-size: medium;"><i>*I know some people would not be on board with the rice vinegar. If so, just use your favorite vinegar in place of the rice vinegar!</i></span></span></div>
Brigidhttp://www.blogger.com/profile/05195731778051358937noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-33948406783456155972012-12-02T08:43:00.000-05:002012-12-06T19:37:00.637-05:00Primal Pecan Coconut Cookies<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-klM2Kx3grgY/ULtSkG1JaVI/AAAAAAAAATY/4nDMYPqTAwo/s1600/IMG_4359.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-klM2Kx3grgY/ULtSkG1JaVI/AAAAAAAAATY/4nDMYPqTAwo/s1600/IMG_4359.JPG" height="240" width="320" /></a></div>
<br />
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">It's
the holiday season! Time for sparkling lights, presents, and
sweet treats. Staying healthy during the holiday season can
seem pretty impossible, but I find the primal sweets really help. Hence, I bring you my recipe for Primal Pecan Coconut Cookies.
</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;"><br /></span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">There's no need to indulge in those store-bought,
preservative-filled holiday cookies when these babies are around. Of
course, all things in moderation. So don't be like me and
eat 5 or 6 at a time.</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;"><br /></span></span></span></div>
<div style="margin-bottom: 0in;">
</div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;"><b>Primal
Pecan Coconut Cookies</b></span></span></span></div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">Ingredients:</span></span></span></div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1 C
almond flour</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1/2 C
pecans (somewhere between roughly and finely chopped)</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1/4 C
ground flax seed</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1/4 C
shredded coconut, unsweetened</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1/4 t
baking soda</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1/4 t
salt</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1/2 C
butter, melted</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1/3 C
maple syrup</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">1/3 C
dark chocolate chips</span></span></span></div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">Directions:</span></span></span></div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">Preheat
oven to 350 degrees.</span></span></span></div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;">In a
smallish bowl, mix the melted butter and maple syrup. In a
separate, medium-sized bowl, mix the flour, pecans, ground flax seed,
coconut, baking soda, and salt. Add the butter/maple syrup
mixture to the flour mixture and combine. Add the dark
chocolate chips and mix again.</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-8yAaTXpbRR0/ULtSbbXVhdI/AAAAAAAAAS8/p7wOjYuatKE/s1600/IMG_4351.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-8yAaTXpbRR0/ULtSbbXVhdI/AAAAAAAAAS8/p7wOjYuatKE/s1600/IMG_4351.JPG" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="font-size: medium;"><span style="font-family: Times, Times New Roman, serif;">Using
a regular spoon, drop cookie dough onto a cookie sheet lined with
parchment paper.</span></span></div>
<div style="margin-bottom: 0in;">
<span style="font-size: medium;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-pX6YptFW4oU/ULtSfL7YAxI/AAAAAAAAATE/gkv4Ka_Z8SI/s1600/IMG_4356.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-pX6YptFW4oU/ULtSfL7YAxI/AAAAAAAAATE/gkv4Ka_Z8SI/s1600/IMG_4356.JPG" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times, Times New Roman, serif; font-size: medium;">Bake for 8-10 minutes, or until the cookies
are set and golden brown. Remove cookie sheet from oven and
allow the cookies to cool for a minute or two. Remove from
sheet onto a plate or cooling rack</span><span style="font-family: Verdana, sans-serif; font-size: medium;">. </span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-RrlN8jnPYhU/ULtSocdmVsI/AAAAAAAAATg/d-ScpF4Dyb8/s1600/Pecan+Coconut+Cookies.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-RrlN8jnPYhU/ULtSocdmVsI/AAAAAAAAATg/d-ScpF4Dyb8/s1600/Pecan+Coconut+Cookies.JPG" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="font-size: medium;"><span style="font-family: Times, Times New Roman, serif;">Now try not to eat them all.</span></span></div>
<div style="margin-bottom: 0in;">
<span style="font-size: medium;"><br /></span></div>
<br />
Brigidhttp://www.blogger.com/profile/05195731778051358937noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-17419426455509853892012-11-25T13:03:00.001-05:002012-11-25T13:03:30.175-05:00Workout 11/25/2012 - Variety11/25/2012<br />
<br />
Gymnastic warmup -<br />
<br />
<ul>
<li>shake out</li>
<li>shoulder rom</li>
<li>elbow circles</li>
<li>wrist circles</li>
<li>pump</li>
<li>lizard</li>
<li>active hip flexion - pike x 10" x 5, straddle x 10" x 5</li>
<li>butterfly</li>
<li>arm bar</li>
</ul>
<div>
Headstand - 2 x 20"</div>
<div>
Handstand - 4 x comfortable holds</div>
<div>
Frog Stand - 3 x comfortable hold</div>
<div>
Planche Pushup - 5x</div>
<div>
<br /></div>
<div>
Skin the cat x 5</div>
<div>
Back Lever - full, 1/2 right, 1/2 left, straddle, straddle</div>
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Front Lever - full (cycle legs), 1/2 right, 1/2 left, straddle</div>
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Box Pistol - 15# x 3 x 3</div>
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Hollow Body - 3x to 80% fatigue</div>
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Dead Bug - 15# KB overhead 10x</div>
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Hip flexor stretch/G. Bridges</div>
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Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-76143608412964609552012-11-21T22:21:00.003-05:002012-11-21T22:21:58.567-05:00Workout 11/21/2012 - Easy11/21/2012<br />
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Warmup: 5 min unweighted TGU<br />
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24kg<br />
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SQ: 3x10<br />
SW: 3x10<br />
Plank: 30"<br />
10 Min GU practice: 1x full, 1x (supine-1/2 kneel), 1x (supine-windmill), 1x (supine-oblique sit)<br />
SQ: 3 x 3 w/ 10" mob at bottom<br />
Plank: 60"<br />
1ASW: 2 x [20kg x 10, 24kg x 10] - total 40 per armKevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-7092684139246871512012-11-21T22:14:00.000-05:002012-11-21T22:14:19.844-05:00Workout 11/20/2012 - Variety11/20/2012<br />
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Warmup: WFS, Halo, Pump - 5 min<br />
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Deadlift: 135x5x1, 185x5x1, 225x5,4,3,2,1<br />
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A1: Handstand Holds - 1 x 5 @ wall<br />
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A2: Pullups: 45 x 3 x 5<br />
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B1: S/L chair squat: 10 x 3 x 3<br />
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B2: Hollow body hold: 1 x 3 (hold till 80% fatigue)Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-16567518098606184762012-11-21T22:03:00.000-05:002012-11-21T22:03:24.104-05:00My Mission = Kaizen Wellness<br />
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Kaizen refers to philosophy or practices that focus upon continuous improvement. Therefore, Kaizen Wellness is a dedication to continually improving one’s overall well being throughout one’s life’s time. This includes all the multitude of factors that come together dynamically to make an individual.</div>
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This blog will hopefully serve as a guidepost to stimulate the continuous development of the physical, psychological, individual, global, and spiritual aspects that shape our journey.</div>
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Thanks for taking the time to visit. </div>
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Cheers</div>
Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0tag:blogger.com,1999:blog-5671388395910199962.post-2753102108286005412012-11-21T21:59:00.001-05:002012-11-21T21:59:42.874-05:00Workout 11/19/2012 - Medium<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">11/19/2012 - Medium</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">5 min mobility warmup</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">24kg</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">SW 5×10</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Partial get-up (supine – windmill) 5×1 continuous</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">1A SW 10 – 15 – 10 – 15</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Partial get-up (1/2 kneel – stand) 1×5</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">SQ 3×10</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">H2H SW 5×10</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">notes: today is day one of a new training program – planned on today being medium intensity and took this workout from the HKC manual since it was listed as medium. I had to modify it down especially with the get-ups. It called for 3 sets of 5 partial get-ups from supine to 1/2 kneel – this is much too hard for me at this point with the 24kg bell. Felt good when finished though right wrist began “clicking” during the 1A SW set, felt fine H2H.</span></div>
Kevin Hueyhttp://www.blogger.com/profile/05610092522634729951noreply@blogger.com0