Tuesday, March 04, 2008



All this mess about the 1000 kettlebell swings.

Try it... Don't try it?

1000 swings with the 24kg kettlebell is a lot of swings. (Nice work Tracy) I started out with 500 in 20 minutes, I'll increase that as I go along, but it's taxing on the grip. I must admit my heart rate barely made it to 145 and I try to get it up to 175-180 once or twice a week during conditioning workouts. From this standpoint I was disappointed. I did notice that I started to tense up in my lower back, same problems as before after injury. Still working with my chiropractor, and have seen some very good feedback.

I think I can pull it off in under 40 minutes.


"Creativity is more than just being different. Anybody can plan weird; that's easy. What's hard is to be as simple as Bach. Making the simple, awesomely simple, that's creativity." -Charles Mingus

16 comments:

Matt said...

I know this is off the topic of your post, but what are those strange-looking shoes in the picture?

Pamela MacElree said...

Nike Free 7.0

Mark Reifkind said...

nice going pamela,were you doing 15:15 too? what pace would you use to get 1000 in 40 min?

Pamela MacElree said...

Hey Rif! I wish I had a method to the madness but rather I just picked up the bell, hit the timer, and started swinging. Probably not the best approach. I might try a little longer work period with a slightly shorter rest, 20 on 10 off, similar to Tabata but obviously longer than 4 minutes.

Tracy said...

Hey there Pam,

I don't go for speed, especially with the heavier weights. If I was going for speed I could get my heart rate through the roof w/12kg, (well, maybe the 16kg, lol) no problem! Speed work is the toughest I think.

I agree that longer sets, maybe 20 instead of 10, would be much more difficult, that's why my more recent high volume workouts have included sets as long as 4 min..

I'll go for the 24kg again, but progressively...11 or 12 reps instead of the 10. It'll take a bit longer than the 15 sec. and then I'll round off the rest on the 30 sec. So in other words, 22-24 reps per minute. I had no problem with my grip @ 10 reps though.

And....I gonna try and keep all high volume swing workouts at 60 minutes.

Shane Ryan said...

Hey Pam,

500 today in 16 minutes 22 seconds. The grip was only issue, but only early, once I adjusted mentally and physically could have done more. I believe I can get 1000 in under 40 minutes. Will take a shot on Saturday.

Pamela MacElree said...

Shane, that's awesome, did you use the 24kg? My grip started to go too, the first 150 was a walk in the park, then it started to affect me. I'll probably give it another go with better strategy in the next few days.

Shane Ryan said...

I did. I felt the same way regarding my grip with the first 150. I have been trying to be more relaxed mentally during some of my kettlebell work, instead of a bull in a china shop, and amazingly I found the last 350 easier than the first 150 from a grip standpoint and was able to get my heart rate up and complete the last 75% of the routine more effectively than my start.

Pamela MacElree said...

Interesting Shane, I might have to apply that mental theory next time I give it a go.

I like the analogy though, 'a bull in a china shop.'

Keep me posted on the 1000 reps.

Shane Ryan said...

OK Pam, 36 minutes 25 seconds. I have to challenge you to match this since Rob Lawrence and I were unable to match your partner on the 100 clean and jerks. Good Luck

Pamela MacElree said...

You two are crazy!

I'll see what I can do, I'm going to have to aim for 30 a minute, that's going to be tough.

I have to ask how I get roped into these challenges.

Shane Ryan said...

Jason told me you are stronger than most guys he knows, I also watched you with the lunge/ jerk sequence. I have no doubt you will be under 40 minutes. When you get tired visualize your house on the cliff

Pamela MacElree said...

Well that would explain part of it.

I'll aim to get it done on Monday.

By the way what time did you and Rob pull off with the 100 C&Js?

Shane Ryan said...

We took 21 minutes, however in fairness to Rob and I we worked together. I believe we could have done better if we were time oriented that day.

The person who turned the routine into a competition was some guy named Jason, who had the benefit of our time in advance.

I also have a complete rotator and labrum tear, and dont think I helped Rob get thru it quickly

Shane Ryan said...

Hey Pam,

Thought I would follow up with you on the 1000 swings.

Pamela MacElree said...

Hey Shane! Haven't done it yet this week, just working around a little injury. No worries I'll definately keep you posted.