Kelly Niklason: A Girl's Path to Power Throws

[kniklason]

Hey Everyone!
My name is Kelly Niklason. On, June 9, 2009, I started training at Athlete’s Arena with Shane Miller. After about 15 minutes I was winded and went home. I’m pretty sure Shane didn’t expect to see me again, but what he didn’t realize was that I was hooked and passionately committed. The first thing that impressed me was the dynamic stretching that we did as a warm-up. To follow- the work out that he had us doing was not unlike things I saw at a collegiate level. You see, my High School years were spent growing up in Europe. I started doing Shot Put and Discus fairly seriously my Sophomore year- my Dad was my Track coach and by my Junior year he had me training with a Dutch Team on the side. Most of my High School career was dedicated to training for throwing- I developed technique fairly well, but I was looking forward to adding the element of strength when I went to college. What I didn’t plan for was being one credit short of qualifying for eligibility through the NCAA Clearinghouse and to make a long story short, I ended up walking away from sports completely for the past 10 years.

So, in June, I decided I missed throwing and being “physical” and it was worth investing in. I can’t be passionate enough about how wonderful of an environment Athlete’s Arena is. The place pulsates athleticism!!!! I constantly refer to Shane as the body whisperer, because he notices EVERYTHING. Before I ever told him about my history of unstable knees, he made points about them during my workout. This meant a lot to me, because it contributed to giving me confidence in letting Shane “push” me. I ultimately trust Shane in guiding me as far as possible because he is aware of my body strengths and weaknesses. I trust him to help me be my best without injury, which is HUGE! Also, when I started working out, I started having some issues with my left shoulder, which I believe was scar tissue breaking up from a collar bone break 2 years prior- he prescribed me some exercises and it went away.

My goal with Athlete’s Arena was to train to compete in Scottish Highland Game Competitions. After a few sessions, I kicked my workout up to three days a week. By early July, I started throwing with Bert Sorin, Vice President of Sorinex and Professional Highland Games Athlete. From there, I continued training with Shane and then I went to Summer Ortegon and got a diet plan to help with my training. I searched for throws training wherever I could find any, so I travelled up to Charlotte to train with Larry Brock, (another Pro Highland Games athlete). He was able to really help me technically and helped build my confidence. Then in September, I met Kearney Smith from Birmingham (again, another Pro Highland Gamer,) and he not only helped me immensely training wise, but encouraged me to jump into my first season. So, at the end of the season for most, I began my first in Oct 2009, in Richmond Virginia. After 5 months with Shane and only 4 months of throwing, I placed 3rd at my first competition being beat by the top women in the country, one of them being an Olympic trials Shot Putter. My second game was in Tuscon, Arizona.... which I placed 3rd in again next to the top women, (the girl who won is the 3 times World Champion as well as an Olympic Trials Discus thrower.) I won my third game which was the Mississippi State Championship on November 14, 2009. This has left me in the top 25 women in the country after a very short first season.

What was really fun for me to see was the hard work I put in with Shane translating into my throwing, because within one months time in October, I started seeing huge leaps in my distances. I truly believe that Athlete’s Arena is one of the best places in the world to train!!!! I attribute my fast success to Shane and Summer. They have helped me get my body back and embrace the joy of once again being an athlete which is one of the best gifts one could ever have. This environment is truly special and unique. The walls of athlete’s arena contain all kinds of people who are beings of greatness. They have world record holders that modestly train there; along with collegiate, pro, and olympic athletes. The energy alone there will help you take yourself to new places.

My new goal is to go to the Women’s World Championship in February 2010 and get into the top 10 rankings.

Note: I might add that I train with Lisa Brannigan, whom officially brought me into AA. She kicks my tail on a daily basis.

Ok- so having said all that... I'll be posting my workout routines designed by Shane Miller on here. Happy Training Everyone! :)

[kniklason]

Warm Up:
Dynamic Stretching 5-10 min

5x10x5 Shuttle Sprints (5 to the left 5 to the right)
Abex Machine 20x 3 rounds

Partner Work:
Ab:
Partner is on all fours and you do sit ups while laying on their back 20 each side and then rotate

Body Press:
Partner is in a wheel barrow type postition and you body press their legs 20 each and then switch out

Caber Training Using the Sorinex Hurricane Machine
Using a wood piece on top of the levers- pull up like you would be pulling on a caber. :) Good Stuff!

Worked out with Lisa Branningan... "The Machine" and Shane rotated in with us as well.

[kniklason]

5-10 min dynamic stretching/warmup

4 rounds w/ 20lb weight vest:

10 step up knee raises per leg
10 box jumps 18"
5 burpees
10 side lunges per leg (they look so simple but I suck at these...something to do with my hips and knees)

4 rounds:
12 tricep pulldowns (forgot to write down weight)
6 shoulder press
6 incline bench with Hammer Grip Bar (?????) looks like a metal log 65lbs
15 "I" scapular stability exercises

Worked out with Lisa Brannigan and Kim Dees

[kniklason]

I'm not going to write a lot about this, but it's probably worth noting since diet is clearly a huge part of development.

I don't eat meat. At the moment, I'm not a full vegetarian, because I do still eat some seafood, but that's it. Really, this comes down to my body not processing meat all that well and I just don't enjoy meat- at times I don't enjoy seafood, so I may at some point go full vegetarian or possibly vegan, but not yet.

Summer Ortegon wrote me an extensive diet plan to fit my needs. I get the best results when I follow her plan to a "T", but it's hard to get everything in. So, for the most part I generally end up eating lot's of egg whites, salads with salmon when I can and foods with Tofu, but it's mostly egg white omelets. I also drink protein shakes. Snacks: greek yogurt with almonds, agave nectar, and wheat germ. My food isn't that interesting, but simple works best for me on a regular basis. I cheat a couple days a week and it's usually when I go out with friends. Both Summer and Shane encouraged me to cut down my alcohol intake, so I rarely drink these days too. I'm exploring Pea Protein Shakes at the moment and will be sure to report if they're consumable taste wise. ;)

Lots of Love!
KEL

[Roger Crazy Wolf]

Welcome. It's nice to have you here to add even more variety to the workouts posted. It's also great that you're throwing in the highland games, we can always use more female competitors. Maybe you can give Matty V some inspiration (just kidding Matt).

[Mr. Natural]

Good stuff. I'll look for you on the field.
I'd like to hear more about the diet plan.

[Bert Sorin]

Great to have you Kelly! Awesome work so far on the career. You won your 3rd game what??? It took me like 4 years. You're a natural!!
Welcome!!!!!

[kniklason]

First, let me say "Thank You Gentlemen" for the warm welcome! I didn't know about this message board till Bert mentioned it to me the other day and it seems like a good way to hold myself accountable for my progress as well as looking to see what others are doing for new ideas for training. :)

Warm Up:
Dynamic Stretching 5-10 min

Work out:
5 rounds
10 24" box jumps
10 jump pullups
20 35lb Kettle Bell Swings
10 back extensions
5 rope revolutions pulling from below

I just want to note that I usually despise box jumps, but today they were the easy part.... the rope pulling was monstrous!!!! It took FOREVER! I had to break and keep going back.... at one point I found myself rationalizing to myself that I would rather do Wall Balls than this.... that's how gruesome this felt, because I HATE wall balls. LOL

Just got some discus's and a wire hammer in the mail, so I'll be playing with those tomorrow on Turkey Day!!!

Supplement's I take on a daily basis:
ACES- vit A,C, and E
Multi-Mineral
L- glutamine powder
creatine powder- especially important for me as a vegetarian
Glucosamine w/Chondroitin
B-complex 100
7 Keto

[kniklason]

5-10 min Dynamic Stretching

4 rounds

20 ring rows
30 Glute Ham Sit Ups
20 Back Extensions
30 Kettle Bell Swings 35lbs
Jump Rope 1.5 minutes

Abwork with medicine ball and partner
Rope Stretches

[Pingleton]

Welcome Kelly. It's great to have another "ex" T&F thrower and Highland Games enthusiast on the board.

Peter.

[kniklason]

Peter- Thank you for the warm welcome! Look forward to seeing you at the games! :)

I'd also like to add that if anyone is in the Carolina's and would like to throw.... PLEASE contact me... I don't enjoy throwing by myself all of the time. I do much better throwing with others.

Sun Nov 29th

WOB-
worked on both spinning and standing.... I think I'm still getting more out of standing at this point, but if I can just get stronger and develop some explosive power I should be able to get my spinning down. So, I will continue to work on both.

LWFD- worked on moving slower and waiting for the weight... really hard for me to be patient. LOL

Discus- Got some new discuses in so threw with them for a while.... Not only was it FUN but I think it was good to work my body with something different and lighter... felt good for stretching.

Wire Hammer- Also, got a new wire hammer in.... just pure fun... it never gets old seeing something fly far!!!

Threw in total for about 2hrs. Good light workout.

Mon Nov 30th- workout by Shane w/Lisa and Kim

5 min dynamic stretching... I got there late so not much warm up

(wearing 20lb weight vest) 4 rounds
15 reg lunges per leg
15 side lunges per leg
15 step ups per leg
8 bench press

standing on one leg 8lb ball tosses with partners frontways and sideways

Rope stretches

[Roger Crazy Wolf]

I'll throw with you, but you have to give me a few weeks. My school doesn't go on winter break until December 18 so after that I'll be freer to throw at more opportune times. I will ask that you help me straighten out my shot technique and give me some drills to help the kids I coach :D ... maybe even come down to my school once during track season and show these kids how it's supposed to be done.

[kniklason]

I'll throw with you, but you have to give me a few weeks. My school doesn't go on winter break until December 18 so after that I'll be freer to throw at more opportune times. I will ask that you help me straighten out my shot technique and give me some drills to help the kids I coach :D ... maybe even come down to my school once during track season and show these kids how it's supposed to be done.

Absolutely!!!! I'd love to throw with you... I've had to drive as far as Alabama thus far to have a throwing buddy, so Aiken is not an issue. I would love to come and work with the kids as well. TTYS!

[kniklason]

Boooooooooooo!!!! It's raining again, which I like from being inside and enjoying a cozy day at home, but it blows for throwing. :( I may go out any way and do some hammer if it gets better.... work on WOB since that's my nemesis of lately...got to work on it till I get better. I've been working on my spin for it with 5lbs less to try to develop my technique, which seemed to help on my HWFD. I know a lot of people may argue this, saying that I need to go ahead and work the full weight to get stronger, but that didn't help much on any of my WFD. What did work was throwing the light weight for a while as I got stronger and then when I went back to the 28lb I knew where to put my feet and how to move which helped immensely in my opinion. This is where using something like the Sorinex Ballistca helps since it's an adjustable weight source.... again great for beginners, like myself.

As far as diet goes, I'm back hitting my high protein, staying away from my cheat foods. Lot's of egg white omelets, which is very tolerable for me.

Work and travel wise, I have a lot going on this upcoming week which will be a bit of a challenge for training. I'm doing some spa contract work in ATL this Sunday and considering helping out in Fayetville for a thing with the Special Forces guys. I should be back to reg training by next wed.

Today:
5-10 minutes dynamic stretching

Workout:
(4 rounds)

20lb barbell thrusts using one per side 10 reps each side
Olympic rings body plank leaning forward and then going backwards into a row 10 times
down chop cable with a lunge (50/60lbs???)
10 pull ups

Then we did some core stuff on the turf

4 rounds
elbow to knee rolls (10 each side)
I-Y-T's laying face down and palms of hands up
Planks on each side
Laying on back, holding a towel between legs with legs tucked to chest roll from side to side with arms stretched out

That's it folks!!!

Also, I've been doing some treadmill work on my off days to burn off the holiday calories! :) LOL

Hope everyone is doing good over the holidays! Happy training!!!!!
KELLY

[kniklason]

Last Friday was a tough day for my workout... I was sick- had some sinus stough so I had to leave my workout a little early to go to the Doctor... got some anti-biotics. Then I was off in Atlanta for work over the weekend causing me to miss our regular Monday workout as well. I replaced our Monday workout by doing some serious business relaxing at a Korean Spa/Wellness Center. Ha ha.... bet yall don't read about that much in training logs. However, it can be argued that rest is as important to training as exercising. So, here's a link to JEJE- the Korean spa if you're ever anywhere Atlanta... IT'S AMAZING!!!! You pay $25 to enjoy all the many different "sweat chambers"- everything is heated through the marble floors. There's a naked section where you can relax in wet/dry sauna's and different level's of heated baths. Really, I could go on and on about how great it is......but I won't. I spent 6 hrs of pure joy there by myself- nuff said.

http://www.jejusauna.net/

So, my workout today celebrates my 6 month anniversary of being committed to my work out routine/program with Shane and Lisa. I've been comparing this whole experience the entire time to a relationship... I've been building a relationship with my workout program, which is AWESOME, because most of the success comes down to me. Much better odds than a real relationship. Ha.

5 min Dynamic Stretching

(4 rounds)
8 Step Ups per leg w/20lb dumbells
8 Single leg Squats w/15lb dumbells

(4 rounds)
12 Single dumbell rows (25lbs)
12 Lat pull downs (80lbs)
12 each I- Y- T's palms up on yoga ball

Elbow knee rolls 12 each side

Pretty light day, which was good for me though since I missed a few days and am coming back from being sick. Fri's routine was crazy intense, so this was a bit of relief.

Hope everyone's enjoying the Holidays! Peace, Love, Happiness, and Good Training!!!!! XOXOXO
KELLY

[kniklason]

First post of 2010!

I've been working out, but haven't been posting- usually because I get overwhelmed with putting my workouts into writing. LOL

Warm- up: Dynamic Stretching

Work out:

Squats:
few warmup rounds
4 sets of 6 at 140lbs

Single Leg Squats:
4 rounds of 6 w/30lb dumbells

Inverted Bench Press:
80lbs??? I'm guessing
4 rounds of 8
alternating w/ medicine ball leg lifts laying flat on the Glute/Ham apparatus

The weather is beautiful so there will be some throwing in a couple of hours. :)

Happy Training to all!

[kniklason]

Music: Nine Inch Nails Radio on Pandora- pretty sure it improved my throwing! LOL a fine blend of Rage Against the Machine, Tool, NIN... all kinds of good stuff. Plus, I think I found my throwing scream- holler- whatever- it's there.

Heavy Hammer:
Worked my winds- that's where it's at!
Got some good throws in.

Caber Training:
Still trying to destroy Bert's light caber! LOL I mean turn it well of course- I try not to mess up our lovely equipment. :) I have only ever turned it once, which means it can be done, however- that didn't happen today. 10-15 attempts.

LWFD:
worked on single turns up and down the field
only threw full double turns 3 times

WOB:
I hate you!!!! I really do... I'm trying to learn how to LOVE you, but it's so freaking hard.
10-15 attempts - I think I'm clearing 10 or 11 can't quite tell, but I want to be at 12ft.
Mostly standing and went for 3 spins- not much luck though- it's a little tough since there's a huge ant mountain out there. I did all w full weight. Wed throwing will be with a lighter weight for technique development.
*note* got a little coaching and motivation from Mr. Ray Anderson. :)

The weather was absolutely beautiful and perfect for throwing!!!! Wonderful sunshine with a light breeze! Doesn't get much better than that!

.....and I'm OUT!!!! :)

[McDaniel031151]

Kelly,

Whats up? How is your training going? See you haven't posted in a little while.

D~

[kniklason]

Hey guys!
So, just cause I haven't been posting doesn't mean I haven't been working hard. I've been getting at least 2 hrs of throwing in every week and keeping up w/my 3 days at Athletes Arena. The weather's been tricky which has kept me from throwing more.

This week we did arms on Mon, comb of stuff Wed, and today was mostly legs.

So,
today we started out with Bulgarian Squats...(the one legged stuff) :)
4 rounds of 8
(These are brutal- last time we did them I walked funny for 2 days- which felt good.)
Then we did Jump rope 1 min- 65lb Kettle bell squats (10) Glute Ham slides on those slidy things (10) for 4 rounds
Then we did some stuff on the turf- balancing on one leg ball throws.

I'll get back on track with my updates- it's tough sometimes cause I don't know what everything is called but I'll get better. ;)

This weekend should be fun! A gal pal and I are going to train with big Brock up in Charlotte on Sun so hopefully we can improve our technique in a few areas. I'm looking to get a few xtra feet out of my weight and hammer throws. :)

I have a salon meeting tomorrow morning which is why we did Mon-Wed-Thurs this week!

Happy Training!!!
KEL

[kniklason]

Sunday-
Throws training with Larry in Charlotte
9:30am-1pm

Started with Braemar... open stone.... hammers.... wfd's... wob


Monday-
I'm not gonna lie, today was one of those work outs that made me want to cry a couple of times, so it was really good. LOL

400m (at 6)
travoltas 10
24" box jumps 10
thrusters w/dumbells 10
ab plate twist 10
step ups 10
jump rope 1 min
pullups 10
burpees 10

4 rounds!!! This might not have felt so bad if I wasn't sore from yesterday and waking up all on its own was tough today. LOL really- the burpees were the worst part.

Happy Training!!!!

[kniklason]

last night did sprint circuits (i've been doing this 3-4 per week to "trim the fat")
warm up at 5 for 5min

-run at 7 for 1min
recover at 4/5 for 20-30 sec
repeat 3 times
- run at 8 for 1min
recover at 4/5 for 20-30 sec
repeat 3 times
-run at 9 for 45 sec
same recover as above
repeat 3 times
-run at 10 for 30 sec
same recover
repeat 3
(its about 20-25 min of running- necessary evil for right now)

today- Dynamic stretching warm up
High Pulls 4 rounds of 3 at 125lb (not sure on the weight I get confused- I just do what i'm told right now)
Dead Lifts 4 rounds of 3 ( I think it was over 200lb)

then we did some stuff with dumbells and lat pull downs... not sure what it was all called- sorry- I'll get better at all this. ;)
Happy training all!!!!

[kniklason]

I haven't been updating much- have been travelling in and out of town a lot for work. However, I've been hitting my workouts w Shane and Lisa 3 times a week consistently. There are two huge reasons why I don't post all my workouts 1. time 2. I don't know what half the stuff we do is called and really wouldn't know how to describe some of it. LOL

I hadn't thrown since I worked on shot/stone w Adriane in Oh- which was at least 2 weeks ago. I mostly attribute this to our inconsistent weather--- lot's of rain. (actually- I did throw one afternoon last week! just remembered) I know just about everyone prob throws alone, but I'm the most unmotivated to do solo throwing in miserable weather. This week has been WONDERFUL as far as weather- so I got lot's of throwing in!!!

Mon- 8:30am training w Shane
4pm-6:30 Throwing
LWFD
Hammers
WFH

Tues-
3:30-6pm
HWFD
LWFD
Hammers
Caber

So, here's what's going on with my throwing. I have learned to love the HWFD! 6 mths ago- I didn't think I'd ever feel anything for that event other than distaste. In the past month or so I've increased my distance by 2 feet! It still feels heavy, but I'm not even sure how much that matters. I've learned to power it from my legs and I think that's "where it's at". Also, the biggest thing Brock always tells me is to start out slow and be patient-- i think this applys to everything in my life-- but you know what??? When I trust it and go slow......... IT WORKS!!!! I'm going to work on that trust part. I guess I'm afraid that if I start out slow I won't be able to have the force to move the damn thing. Truth is in results though and results say Brock is very very right.

LWFD...... Does anyone really get this????? ha

Hammers!!!!!!!!! Last week was the first time I tried out boots w/Blades. This week I really worked at it. It's gonna take some time. I have to fix some big bad habits. This is forcing me to not move my feet around so much and I'm still working on those painful straight arms. I KEEP bending them. Hammer will be a huge focus over the next couple of weeks. I think I'll get some big increases once I fix some stuff. ;)

WFH: I am so close to 13 feet! I should have it very soon! Then we'll start working on 14! I'm still learning the general movement. I need to get super comfortable with it.

CABER!!!!!!!!!! I finally turned Bert's light caber!!!!!!!!!! YESSSSSSSS!!!!! I've been working on this for a couple of months. Now I have to do repeat it. If I can get this caber- I should be fine for most comps.

Haven't worked on stone cause I left my rock in Bonnie's car. I know- still no excuse- I have a shot put- I'll work with it on Sun.

In general*LOL* it's so great to have the weather to support me throwing 2+ days a week. This is one of the biggest reasons I've stayed in the south- can't beat the weather!!! :)

Life is good!!!!!! Happy training and throwing!!!!! XOXOXO
KELLY

[kniklason]

I got some great news today!!!!! The women's class for Greenville on May 29th is shaping up into something rather fierce- which is FREAKIN AWESOME!!!! Emily "the wonderkid" Burchett is coming down with her brother Isaac and his wife! Lisa Gourlay from Florida is coming up- and of course we have our Carolina girls consisting of Bonnie- Jess- and JD. Pretty fantastic class- so since a lot of us run very close in numbers I'm gonna have to step it up and to be honest I needed some new motivation. So, tonight I got back onto my sprint circuits which I had been doing for Phoenix to "trim the fat", but had slacked off mostly due to overwhelming schedule.

This is what my sprint circuits look like:
(I use two treadmills at my apt complex gym- 1- is for sprinting 2- is for recovery)

Warm up: on Treadmill 2 (this one stays at 4mph the entire time)
4-5 min

Circuit:
T1- 7mph for 1 min
T2- 30 sec recovery
repeat 3 x's

T1- 8mph for 1 min
T2- 30 sec recovery
repeat 3 x's

T1- 9mph for 45 sec
T2- 30 sec recovery
repeat 3 x's

T1- 10mph for 30 sec
T2- 30 sec recovery
repeat 3x's

I'm going to continue this sprint circuit for another week and then drop off the 7mph-- start at 8mph--- and finish with a circuit of 11mph for 15 sec.

Let's burn the fat!!!!! :)
happy training!

[kniklason]

Dynamic Stretch warm-up

Workout:
Squats 6 reps
40lb kettle bell swings
for 4 rounds

Hug a really heavy medicine ball and squat with it 10
curls w/ bar 15
one legged squats with 25lb dumbells 8 each leg
for 4 rounds

Lat pull downs
30 V crunches
something w/arms and dumbells- I don't know what this stuff is called most of the time
4 rounds

I'm not gonna lie my legs were burning bad by the one legged squats and medicine ball squats.

Should be throwing Sunday!

[kniklason]

Legs Day:

warm up w jumps on Vertimax- 4 rounds of 8
Squats:
1r- 2 25lbs on bar for 4
2r- add 2 10lbs for 4
3r- add 2 10lbs for 4
4r- add 2 5lbs for 4
5r- stay at same for 4
6r- stay at same for 6

Single leg squats w/30lb dumbells 8 each side
10 push ups on physio ball
4 rounds

Shrugs with some kind of farmers walk machine type thing- killed my hands
10
Push Press type movement w/Hurricane machine w/10lbs added each side 10
4 rounds

Worked out with Kim Mon & Wed- Lisa gets back today, but won't be back at training till Mon. The next day or so is going to be a work/travel workout. Slammed all day today- get off work- drive to Hilton Head. Work 10-6 at Aveda account tomorrow drive home. Get up early Sat- go to Greenville for Hgame stuff- drive back- go to wedding...............SUNDAY RELAX!!!! Happy weekend everyone!!!


Oh yeah---- I cleared jumping 36" this week!!!! Definitely couldn't have done that last year. I made a trade w/Shane that I could skip burpies in Mon workout if I could clear jumping 36". I did it--- then repeated 20x's. Next goal jumping on bars and on the back of trucks. LOL

[kniklason]

10 deadlifts
10 35lb dumbell medicine ball squats
10 pullups
10 diamond bar push press
1 lap

5 rounds

medicine ball side throws 20
one leg planks for 30 sec each x 2

[kniklason]

LWFD- hitting 60 consistently which is 5 ft over my comp pr
Good day for LW! 20 odd throws

HWFD- consistently 30-32 an odd 33 here and there. It felt really heavy today- not sure why it was feeling a little off- I'll work on it again tomorrow.

Light Hammer- hitting 70 consistently- first day throwing sans gloves using only tacky.

WFH- hitting a good bit over 12 consistently

Im happy for a couple things- my throws are consistent for the most part and whatever I throw in practice I usually go over in competition- so this is good. The next few weeks are gonna be exciting. I'm finally able to get in more throwing.

Right now I'm reworking technique on EVERYTHING. Actually, to be fair- I'm still learning proper techniques in all. It's just nice to have a fairly even base to be standing on numbers wise. Now we got throw me to the next level. "throw yourself into shape."

[kniklason]

Throws

Started out with WFH

I finally hit 13 ft consistently about 10 out of 15 attempts!!!!!!!!!!!!!
Now we start inching towards 14!!!!
This was a HUGE personal win. :)

After working on WFH- I jammed my shackle- so I either have to get more durable pliers or have the shackle sawed off. Because of this- there was no HWFD.

LWFD- consistently 55-60!!!! I'm making it consistently past that 55!!! Usually I'm staying right at 55 at best.

Light Hammer- consistently at 70

Good throwing day!

[kniklason]

American Kettlebell Swings 40lbs
15x's
45lb plate flip up to chest and push press
10x's
windmill stretches 10 each side
4 rounds

I-Y-T's on physio ball
ab extensions x 10
some weird one rope twist pull your body up kind of thing lol
4 rounds

Dumbell work
I have no idea what we did is called
also some kind of lat pull down

Happy Training!

[kniklason]

--One Arm Rows- 25lb dumbell 12 x's
--Step ups with Green Elastic Bands 12 each leg (um this was some intense resistance)
--Jump Pull ups x's 12
--25/30lb one arm press with dumbells 12 each side
--Glute slides x12
-- Glute ham sit ups x12
--inverted one leg squats 12 each side
--400meter run

4 rounds

[kniklason]

I went out to throw today- but nothing was clicking. :(
I've had a lot on my plate lately.. so it was hard to clear my head, plus I've been throwing my LWFD more because my shackle got jammed on my 28 and it took me some time to get it cut off.

So...
Did some HWFD-
had a tough time hitting 30....ugh...

LwFD 55-60

Just wasn't mentally clicking. :(

[kniklason]

warm up at 5 for 4min

8 for 1 min x 3
I generally recovered at 4 for 30 sec

9 for 45 sec x 3
recoveries varied between 45 sec to a min

10 for 30 sec x 3
minute long breaks

11 for 15 recovered 30 sec
11 for 30 sec recovered 30 sec
11for 15 recovered 30 sec
11 for 30 finished

Tonight I found out my treadmills only go up to 11

Strange as it sounds- I swear if I push myself running faster is easier than running slow. I just have to not be lazy.

[kniklason]

Lunges w 50lb dumbells
burpees 10
wall ball 10
press w bar 30x's
Y-T-M's with cables 10
jump rope 2 min

3 rounds

[kniklason]

Today was frustrating. Period. Totally frustrating. It will get better though, and I will get better, but i have to be patient and embrace the passing of time (by filling it with hard work.)

HWFD it's been a while since I've consistently had a tough time hitting under 30.... Today was one of those days. I was hoping Sun was just a rough throwing session, but today stayed the same. Something's off... probably timing- probably need to go slower just like Brock always says. I keep trying.

LWFD- weird thing is - this one's doing better- consistently 55 and a few 60ft's. I need for the 60 to be the consistent number. I finally hit 60 when I put more weight on my heels and sat down more. I bet this would help with the heavy- but I felt too tired to go back to the heavy.

Worked both hammers- they were decent.

I hadn't thrown out all my frustrations- so I went for the stone- which I haven't worked much lately. I was walking out on the field and holding the stone above my head and then thought I was lightly pressing it up- I ended up putting more force into it then I had intended and then didn't catch it. It hit my head. LOL I know sounds really stupid. I picked up my stone and kept on walking realizing how ridiculous what had just happened was. Then I noticed it hurt pretty bad.... I started thinking about the edge of the stone and the possibility that it may have actually cut my skin. So, I took off my bandana... blood. Apparently, our head's are extremely vascular- that's what the Doc said. Had to get 4 staples. Should be fine no big deal- just a clumsy mistake. Tomorrow will be better.

[kniklason]

Lisa's BACK!!!! She went to Boston for a week.

400m run
15 box jumps
15 35lb kettlebell swings
15 push ups
30 glute ham back extensions
30 crunches

4 rounds

I'm tired!!! :) Threw on Sunday for a few hours.

I train wed and then i'm off to DC for a wedding. Will be back for training following WED.

[kniklason]

today's workout 8am

10 seated rows 175lb
44lb kettlebell one armed rows 10
Lat pull downs 10
core ball twists 20
3 rope revolutions
5 rounds

tendo ab machine 15
plank 1 min
glute ham extensions front and back 14
3 rounds

What's important???? Lately, I've been struggling......... Struggling to balance everything from travelling around the country to be a part of my best friends wedding, (which was amazing,) to struggling to be great at my job, to struggling to be my best at my sport and training. Struggling.

What's been really eating at me is my HWFD. Around Phoenix I hit a point where I was increasing and starting to feel like I knew how to move the weight, but lately I've been all over the board with my throws, which freaks me out because I've always been consistent. So, I talked to Richard aka Poppa Sorin today.

He reminded me of what's important. You may not remember what you did last tuesday but you remember the people and the times. So, don't forget to have fun and enjoy what you're doing while you can. I guess I needed to hear that. It's ok to have ups and downs.... it always will be. There will always be someone better than me and there will always be someone better than those that are better than me. Don't over think everything. Have fun, because if you don't, you missed the point. I started doing this for fun and to challenge myself. This isn't my job, this is my treat. I'm really lucky to have a great sport filled with amazing people that brighten and enhance my life in the moments I share with them. Even the people I train with and around are a gift. Train hard, but don't forget to relax, have fun, and enjoy the party while you can. Thank you Richard. :)

So memories to keep from this past Sunday at Rocky Mount....

This was my first game in the carolinas!!!! I got to throw with the masters which ended up being a lot of fun. Sheaf was a little frustrating but I got 3 prs which is very exciting.

30' open stone 8lbs
(i got that from standing which means I need to break things down and relearn.)

76' light hammer!
my best before this was 70'

13' wfh!!!!!!
Yay!!! I've been hitting this hard in the field. At the comp- I was super close to 14.... maybe I can clench it in G-villle in two weeks! ;)

Those were the highlights. My friends the Greens and Childs travelled to the game as my support squad and they totally rocked! Tom Blythe, Scott Medlin, Buck, Ed and Rick! All great guys at the field. Good times!!
Happy training to all!!! :)

[kniklason]

Yikes! Had trouble getting time to post lately. :)

Warm up on Vertimax-
squat jumps 8x4
lunge jumps 8x4

36" Box jumps 3
Push Press from behind the neck (1st time doing this) 8
4 rounds

25lb kettlebell one arm press 8 each arm
dumbell curls (30lbs 1st round- 40 2nd- 45lb 3rd-4th)
lying overhead tricep extensions 25lb dumbells
4 rounds

abex tendo machine 10
hamstring curls/extension with physio ball 15
1min plank on physio ball
4 rounds

I went out and threw for about 45 min yesterday- worked lw and lh- hammers are feeling good. Weights are at a weird place still.

Happy training folks!!!

[kniklason]

Went to train with the Brockstar in CLT at 8am! Yeah... there aren't many things I get up that early for. LOL Lot's to learn- some of these lifts are def weird for me, but I'm pretty sure they'll help me. Very exciting stuff- but serious hard work ahead!

So, got back around noon and threw for a few hours. It's so nice to be back in town for a bit- really good for my training and throwing. Travelling is amazing and necessary, but months like Feb and May are tough balancing.

Started with caber!
So..... here's the deal- I'm one of those people that have to hold the caber up high- when I take my time and keep it high the damn thing turns. I turned it several times but missed a few too. I'm gonna start tackling caber like I did WOB- need more consistency with it which means I need to get some solid technique.

Worked light hammer and committed to doing all of it with the boots. Gotta get used to them. Worked on a trick from Larry- put 5lb weight on thick green rubber band and worked on winds- I like this a lot. Then did 10 or so light hammer throws. Feeling good. Need to keep working on transition to boots and getting technique down. Want some big increases. Numbers generally around70-80 range. decent

HWFD.... worked on a little footwork with Larry. I just need to throw myself into shape on this one- gotta get used to feeling the weight and using my legs. After working with the heavy LWFD felt great. I need to work on smoothness- I go so fast that something gets choppy at the end which makes me suspect I'm not hitting the right positions. Guess I'll try going slower for performance.

That's it- couple hour in the blazing heat! Good stuff! Now off to work!

Happy Training!

[kniklason]

Wow- today's the day! I finally made it to sticking with 3 days a week w/Shane and consistent throws training. This is officially a habit and way of life now that is solid and in place. Very exciting. Time to push harder! :)

Hurricanes- push from on toes fast 6- 30lbs added
Kettlebell swings 62lbs
6 rounds

deadlifts
140+ whatever the bar weighs
5x6

I feel like I did more- but my brain is dead. LOL

I also weighed myself just for fun and I did loose weight. Everyone kept asking me, but I thought they were crazy because I haven't been able to break past 180 for months, but I'm finally at 177!!!! I'm pretty sure I was close to 210 when I started a year ago- and I've done it all naturally!!!! Wasn't sure that was possible so it feels really good. My diets been really solid so I'm sure that's a huge part.

Lot's of love and fun training to all!
KELLY

[eburchett]

I liked the "140lbs and whatever the bar weighs" thing... Sounds kinda like me... Yay, for reaching under 180!! That's amazing that you lost that much weight! I'm impressed. Do you have a goal in mind to reach?

[kniklason]

Vertimax

8 squat jumps x4
8 lunge jumps x4

Front Squat 20kg bar= 44lbs
warm up 3x 20lb
3x 30lbs
3x 35lbs each side so 110lbs total
for 4 rounds

Poor mans glute ham 5
back extensions 15
plank 1 min
4 rounds

Cool down... helping Richard w Facebook- it's complicated! LOL
Happy Training