Meaning of “SARAH”

“Lady” or “princess” in Hebrew. This was the name of the wife of Abraham in the Old Testament. She became the mother of Isaac at the age of 90. Her name was originally Sarai but God changed it (see Genesis 17:15). In England, Sarah came into use after the Protestant Reformation.

From www.behindthename.com

pea –noun.

1.	the round, edible seed of a widely cultivated plant, Pisum sativum, of the legume family.

2.	the plant itself.

3.	the green, somewhat inflated pod of this plant.

4.	any of various related or similar plants or their seed, as the chickpea.

5.	something resembling a pea, esp. in being small and round.

From www.dictionary.com

Definition number 5, above, is the one that applies here.

This princess has a pea.

It’s a play on words: I have a tumor.

I found out Friday, February 12, 2010 that I have breast cancer.  It is small, pea-sized, and although it’s considered “invasive”, it most likely HAS NOT spread to any other areas.  I am having an MRI tomorrow to confirm that. I do know that the cancer is the type that is slow growing and also very responsive to drug therapy.  There is much good news within this story!

The reality is that for certain I will have to have surgery.  The extent of it will be dependent on the MRI results as well as some other testing, and my preference.  Less involved surgery would also require radiation.  Chemotherapy is a maybe no matter which surgery I decide upon, and the chemo decision will have to be made after the lymph nodes are studied (after surgery).

This stinks, no doubt.  I’ve worked hard to get in the shape I am in.  (I’d call it near-readiness for RKC, using the 12kg bell for snatches.) I will be out of the kettlebell game for a little bit.  But I am ready for this fight and I will be a cancer survivor! God did not bring me through this craziness, allow me to find my passion and build a business around it and begin to make a difference in others’ lives, for me to then prepare to die.  This cancer is just another chapter in my far-from-over story.  Watch and see.

Training will continue until surgery (which is at least a month away) and then will resume as soon as possible afterwards.  (You KNOW that’s true!)  So www.strongsarah.com will still continue to be updated with training news.  However, for updates on my health, tests, decisions, thoughts and probably WAY more than you ever wanted to know, I’m starting another blog: www.strongersarah.com. You’ll be able to get as little or as much detailed information as you want.  I chose the name because that’s what I’m going to be:  STRONGER, for having overcome another physical trial.  Please join me at www.strongersarah.com when you can.  And don’t worry about me!  I am STRONGSARAH!  

Today marks the one -year mark for this blog.  It’s strongsarah.com’s blogiversary, which also means that today is the (4th) anniversary of  The Accident. That was a rough day, but it was also the start of something very cool. You just never know how things will unfold and evolve into something beyond your wildest imagination.

A look back at the past year is in order.  It has been a big year, most of which has been documented here. In the last 12 months I have evolved from kettlebell newbie to HKC instructor.  Not to be limited to kettlebell training alone, I became quite proficient at jumping rope, and also tried a Randy Couture MMA (mixed martial arts) workout that I loved.  I explored (and did not love) the Eat Stop Eat program. My kettlebell studio, Intensity Works, was conceived and opened, and I shared many details of that process. I worked through the Enter the Kettlebell (ETK) program twice and realized success with it,  nearly doubling my kettlebell pressing ability.  I struggled with physical limitations resulting from The Accident and worked around or through them. I even began to feel ready to register for the RKC Instructor course. Just contemplating that was a milestone for me. I feel pretty good about the last year.

The blog has been neglected a lot too. I didn’t want my posts to become too repetitive, so I stopped posting regularly when my workouts often looked the same.  When starting a small business became my focus, blogging dropped down the priority list.  Then, when a (cancer) bomb was dropped on my world, I started a new blog, strongersarah.com, which has received much more attention than this blog lately.

But, Happy Birthday to strongsarah.com.  I hope to be able to post many more workout triumphs over the course of the next year.  Possibly, I will even have the priviledge of posting my experiences at an RKC instructor weekend.  If not, maybe I will have at least registered for one by the time this blog turns 2.  I am grateful to all who have visited and commented and encouraged me here. This has been fun, and it is far from over.  You just never know how things will unfold, and I am excited to continue the adventure!

Several weeks ago I purchased an oddball sized kettlebell, a 14kg.  I have really been kind of a sucker for these in-between sizes.  I bought a  couple of 6kg bells for the studio,  a couple 10kgs, and now the 14kg.  It has been nice to have them to train with, when the jump between standard bell sizes was too much.

Last time through Enter the Kettlebell, I used a 12kg kettlebell.  Around the time I finished the program, I pressed the 16kg on a couple of occasions.  Then, I shifted my focus and began to lose a bit of weight.  I really haven’t tried to press the 16kg again lately, but instead have worked more with the 12kg and 14kg for presses.  I considered starting Enter the Kettlebell again with the 14kg but a couple of weeks ago, but struggled horribly to get through a 3 x 3 Clean and Press ladder. I ended up doing push presses or assisted presses for many of the reps.

Since then I have worked with the 12kg strictly, but haven’t spent too much time with it, only focusing about one day per week on pressing.  Today I decided to try a 3 x 3 Clean and Press ladder with the 14kg.  I really expected to have to shift to the 12kg part way through but totally surprised myself.  The entire 3 x 3 ladder went well, and I know I could even have done more.  I’m very happy to be getting somewhere with the 14kg kettlebell.  I used it for my easy snatch practice on Monday also, doing 112 snatches at 10L/10R/rest for 9:00.

My muscles don’t seem to know I have cancer.  That’s cool with me!  I really don’t feel like I have it at all.  And when I’m happily pressing my 14kg, cancer is pretty much out of my mind. That’s priceless. 

I’ve had quite a dilemma for the past several months.  I have been preparing for the Russian Kettlebell Challenge Instructor certification for almost a year and making good progress.  At a body weight of approximately 135 pounds, I would be required to use the 16kg kettlebell for the snatch test.  (To use the 12kg bell, a woman’s weight must be 123.5 lbs or below at weigh-in.)  It became obvious that snatching the 16kg was going to be a problem for me.  But not for typical reasons.

My accident in 2006 left a few permanent limitations with my hand and arm.  One of them is some numbness in my right index finger and thumb.  When I began training to snatch the 16kg kettlebell I ran into major difficulty.  The handle of the 16kg is significantly larger in diameter than the 12kg.  I could not seem to grip the 16kg well due to the numbness. After a few single-hand swings with the 16, my grip would fail. And it wasn’t improving with time.

So I made the decision to change what I could change, and that was my weight.  Although I had a fairly significant amount of weight to lose (I figured 15 pounds, so that I’d have some lee-way at weigh-in) and I was already below 20% body fat, I felt like it was the best way to get to RKC in the least amount of time.  So I began to refine my eating.

All the while, I kept working on my grip, just in case.  I trained as if I expected to be able to use the 16kg. I didn’t know for sure if I really could reach my goal weight and maintain the strength and endurance necessary for RKC, so preparing for the possibility of being able to use the 16kg felt like a safety net.

In a few months I had seen the weight loss I was after. I reached my goal.  In the meantime, I noticed the grip strength in my right hand had begun improving slightly.  I bought a 14kg bell to try to snatch and that went well.  For a few weeks I wondered: what would happen if I tried to snatch the 16kg? I had visions of major property damage and/or injury in mind!!  But then I began to think it was possible to someday snatch the 16kg bell.  And someday began to feel close.

February 7, 2010 I decided to go for it.  Without thinking too much, I grabbed the 16kg kettlebell with my right hand and snatched it.  I was in disbelief when I realized the bell was safely locked out over my head.  Then I repeated it.  And I did the same on the other side.  Surprisingly, it was actually easier on the right side!  At that point I knew that all that stood in my way from using that bell at RKC was time and practice.  If I could snatch it once, I knew I could train to fulfill the certification requirements.

Strangely, snatching the 16kg successfully somehow made me feel ready to go to RKC using the 12kg for the test.  One hundred snatches with the 12kg  in 5:00, though definitely not easy, was definitely doable and I had done it on several self-tests.  My weight was within the range of where it needed to be to use the 12kg.  The success I had with the 16kg gave me hope for long term continued improvement with all my kettlebell skills despite any lingering hand issues. No longer an issue of which bell I MUST use, it became a question of which bell I would PREFER to use.  What a great feeling!

My kettlebell training is nearing the end of another phase. I have one more workout left in the Enter the Kettlebell program.  This is my second time through ETK, and once again I have seen significant improvement in my kettlebell pressing ability.  I’m now able to quite confidently press the 12kg kettlebell.

Me right after my ETK Week 11 Medium day.

I estimate that by the time I complete this “Rite of Passage” portion of the ETK program,  I will have pressed the 12kg bell nearly 1,000 times on each side.  It’s an understatement to say that there is a lot of pulling (rowing, pull-ups or chin-ups) and cleaning and pressing  the kettlebell with this program, but I love it.  I feel strong pushing that kettlebell over my head.  Challenging my body and mind to do it even when I think it can’t be done is the type of challenge that I crave. Doing this program right, in my opinion, will guarantee you strength gains and improved conditioning.  It is tough.  It can be boring.  But it works.

Until now I’ve been focusing primarily on my kettlebell pressing, as it was the skill that needed the most work prior to attending an RKC weekend.  I still need to work on pressing some more, but other things have risen to the top of the list. When I finish Enter the Kettlebell, my main priority is going to be improving my kettlebell snatch technique.  Turkish Get-Ups are always on my to-do list, and I find that regular practice with them is vital, to avoid regression.  Also, it may be time for me to try some double kettlebell work.   Of course, lots and lots of swings are a priority as well.

RKC Instructors: what else am I missing?  What would you have done differently (if anything) to prepare for your RKC weekend? What’s the best way to get ready for the Grad Workout? How can I determine if my overall conditioning is good enough to get me through the weekend? I know I am not going to be ready for RKC until at least late spring, so I have time to change my training now to make a difference.  And you know I’m committed.  Or maybe I should be (committed!)

The training goes on:  moving the kettlebell, hardstyle.  Mostly swinging, cleaning and pressing the bell.  Lots and lots of times. I’m ready to tackle Enter the Kettlebell, week 10, heavy day tomorrow.  I’m thinking the 5 x 5 ladders won’t be as tough for me this week.  I’m envisioning success.

Starting to think about what will be next, too.  I probably have about 2 more weeks of ETK left.  Finishing a program is always bittersweet.  I’m not sure what my plan will be after that, other than, of course, kettlebell training.

After a lot of thought I have decided not to write this post.  At least, not to write it the way I had planned.  My idea was to write a post detailing the things that were difficult, or to be honest, nearly defeating, for me at the Hardstyle Kettlebell Certification event.  But I’ve decided that I’ll stick to my original purpose with this blog, which is to be a source of encouragement.  Whining doesn’t fall under the category of encouragement, in my book.

The things that were tough for me all stemmed from weakness within myself anyway.  Now I know some areas that I need to investigate further and/or bring up to standard.  I’m one step ahead having gone through this event, both in my technique and in my expectations for what it takes to succeed at RKC.  For this knowledge I am grateful.  Besides, our struggles are what make us stronger.  And I have stated that I’m a strength addict.  Time to act like one.

I am proud to be an HKC Instructor and I encourage others to pursue the title themselves.  I learned much more than I imagined that I would, and although I am nervous about beginning to train others in kettlebell technique, I know that I am prepared.  How cool for more qualified instructors to be out in the world sharing their knowledge of proper hardstyle swings, squats and Turkish Get Ups.  With any luck, maybe Jillian will run into one of us!

I got the shirt!  Actually, I got two.  One says “HKC” and the other says “HKC Instructor”.  After going through it, I would have been happy to have had just the first, but having the second as well is sweet.

To say I learned a lot in that one day would be a huge understatement. It didn’t take long to realize that Pavel is the real deal.  He is an incredible teacher, a true expert not only in kettlebell training, but in strength and conditioning and body mechanics and also, seemingly, human nature.  I hung on his every word in a desperate attempt to absorb at least some of his wisdom.

My Team Leader, Senior RKC Doug Nepodal, did not disappoint either.  Doug has the perfect combination of knowledge and experience wrapped up in a tough but kind trainer.  I trusted him, and that says a lot.  Doug was busy with the ten of us on Team Nepodal, but still managed to provide the help and advice that we needed.  We were also fortunate to have an extra set of eyes and hands in Laurel Blackburn, RKC.  She was there to cheer on her son to HKC-ness, but was kind enough to work with our team for the day as well.  Doug and Laurel were phenomenal, and I am so happy I got to be part of their team.

The agenda for the day was pretty much what I had expected.  First came the strength test.  Ladies had to simply hold themselves motionless with flexed arms on a pullup bar for 15 seconds.  Men had to perform 3 dead hang pull ups.  Our whole team passed easily.  I’m not sure about the other 110 people there trying to get certified.

After the test we headed outside with a kettlebell to begin the training.  For each segment of our training, we began with an introduction by Pavel, then some form of practice, more instruction, and more practice.  We never did the same thing for very long, and there was always an opportunity to have any problems or questions addressed.  Pavel was the Chief  Instructor, but several Master RKCs and Senior RKCs lectured or provided input upon his request.

We learned three main kettlebell movements at the HKC:  the Goblet Squat,  the Turkish Get Up and the Swing.  For each we were shown mobility drills and stretches to make the exercise more effective, and were taken through a progression that helped us learn the movement and learn how to teach it.  All my fears about my own ability to swing, squat and perform Turkish Get Ups were put to rest after going through these progressions.  Specifically with regard to the swing, the process we went through enabled me to perform swings more efficiently and effectively than I ever had before.  The training I received was simply outstanding.

Our overall evaluation consisted of the Strength Test (described above), our Professionalism during the day, the Technique Test and the Teaching Test.  For the Technique Test, we were called in groups of two to perform first squats, then later swings, and finally the Turkish Get Up.  We were only required to perform the Turkish Get Up on one side.  For the Teaching Test we broke up into pairs.  One student acted as the Instructor and the other acted as a kettlebell newbie, so that the “Instructor” could show proficiency in teaching kettlebell movements.  Then we switched roles.

Before long we were called into our last session with Pavel, who delivered parting words, and advised us that our Team Leaders would be letting us know if we passed.  If we did not pass, we would be told what, if anything, we could do to earn our HKC title.  We then went back into our teams.  Our team rejoiced when Doug let us know that each of us on his team had passed.

The day was successful for me, but I wouldn’t call it “fun”.  In Happy to Be Hardstyle Kettlebell Certified – Part II (tomorrow), I’ll describe the Evil Trifecta at work that nearly thwarted my HKC attempt, and I’ll comment on my future plans and training.

I first read about it back in May.  About 10 minutes after that, I registered.  For me, this is a no-brainer.  It should be exciting, rewarding, career-advancing and fun.  It’s the HKC, the Hardstyle Kettlebell Certification.  And it’s happening on Saturday.

Rather than being excited right now, my tendency is to be concerned about what is ahead, worried that A) I will forget everything I’ve learned thus far about kettlebell training and won’t be able to assimilate the information I’m given or B) I won’t be able to unlearn the things that I am doing wrong.   Everyone will need correction – that is a fact.  I just hope I can learn and learn fast.

I keep thinking too much.  I think about how I’m NOT a natural athlete.  About how doing something that requires a degree of strength and athleticism like this would have been completely out of the question for me just a few years ago.  “What have I gotten myself into?” a voice in my head repeats. I wonder.  I question.  I doubt.

My family and friends (who really know nothing about my kettlebell skill or lack thereof) all offer their support and encouragement, saying, “You’ll be fine!” among other positive things.  My twitter friends, many of whom are very knowledgeable about kettlebell training and the RKC system, have been incredibly encouraging and helpful, far beyond my wildest dream.  Even Elise Matthews, RKCII and  my trainer, has said that I will do fine.  I’m not sure why that’s not enough for me.  But it isn’t.  I won’t believe it until the moment I am told that I have passed.  If that happens, I’ll be one happy puppy.

Nervous but hopeful.  Excited for the opportunity to actually meet some of the greats in the kettlebell community. This is what is on my mind.  In a few days, there may be an HKC shirt on my back. Stay tuned. 

Lack of time is probably the number one excuse people have for not getting their workouts done.  With the busy schedules that most people have, that is understandable.  Especially if they are considering workouts that last 45 minutes, an hour or longer.

Interval training is most definitely the answer to this problem, since you can easily get a great workout in under 10 minutes.  My favorite flavor of intervals is  — no surprise, kettlebell training.  I have made good use of well planned kettlebell interval workouts this week.  Regardless of my schedule issues,  RKC is still my goal and my training needs to proceed.

Here’s what Friday’s workout looked like:

A quick 3 minute warm up and then right into focused chinup training.  These have always been tough for me and still are.  I’d like to blame it on my bad wrist but that’s just not it.  I’m working on it. Really really hard.  5 minutes

Clean and presses.  My 12kg bell was at the studio and I can’t press the 16kg (yet) so I used the 10kg for presses.  I wanted a tough, quick workout with the 10kg so I did 3 sets of amrap (as many reps as possible) with good form and without going to failure.  I just cleaned the bell once and continued with presses.  I managed 1 set at 15, 1 at 13 and 1 at 12 reps per side.  I had hoped to get 15 each set but was satisfied nonetheless — about 8 minutes total.

Next was the kettlebell intervals.  I had about 10 minutes available.  I decided to do intervals of 20 swings followed by about 10-15 seconds of rest.   Swinging the 16kg bell for that long is still tough for me.  After a few intervals, it’s not unusual for me to get nauseous. For this workout my plan was to complete the 10 minutes with good form and going as hard as I could without hitting that point.

It went well.  When I was done I was completely exhausted. Between the chinups and the presses I got a great upper body workout.  The kettlebell swings are certainly a great lower body workout.  The intervals pushed my conditioning farther and guaranteed me a nice “afterburn” effect.  Excellent!  And all in under 30 minutes.

Some days when I am really pressed for time I skip everything but the intervals.  Five or six minutes with a heavy kettlebell is plenty.

Since time is now ruled out for an excuse, here are a few more ideas.  Kind of .  .  .