bands & kettlebells

Dec: 30th.

" We all have more than a few failures.That's what makes us ready for successes."

WOD

5 rounds for time

500 meter rowing on C-II

50 squats

30 back extensions

time: 24:58

Dec 29 th.

Rest day

Dec 28th.

WOD
15 mile bike ride. Hell the weather was good so I hit the roads for the first time in a month. Winter sucks for bikers. legs felt good for not riding but maybe I need the rest anyway.

Kettlebell session for 20 minutes. Just keeping the kettlebell moving as much as possible.

Dec 27th

" Strong reasons make strong actions"

Wm. Shakespeare


WOD

session 1.

5x 500 meter rowing.

Kettlebell(griptastic session) for 10 minutes without hitting the floor

session 2

"Barbara"


5 rounds for time

20 pullups

30 pushups

40 situps

50 squats

time: 27:42



Resistance or exercise rubber elastic bands sold today which come is a vast number of sizes, tensile strenght, configurations to meet the almost infinite number of exercise applications. They can be used for rehabbing injuries or surgery, general exercise, speed training for track and boxing, strength training enhancement.



The English call them "strands", which were sold many years ago as a exercise tool made of medical tubing and its older brother, springs. Everyone who wanted to work out 20-40 years ago always had a set of "chest expander springs and later rubber" I have seen old pictures of them used at the turn of the last century in most gyms. It was mainly used for upper body exercise as it was difficult to squat.....besides no one looked at your legs.

Restance bands can be used in any number of routines, they come in thin wide low resistance(tension of toilet paper) for aerobics classes to the ultra thick for power lifting applications. Bands can be use for speed training for track and field, and on the other hand they can be put in you travel bag on vacation for a quick workout.

I started using bands back in the military as most navy ships I was on did not allow weights. There was never a time I did not have some kind of resistance bands for a quick workout, warm up or addition to my lifting. When I got into powerlifting is when I really got the most benefit for the use of heavy resistance bands to add resistance to squats, bench press, and Even the dead lift. There are only a few powerlifters today that don't use resistance bands at some point in their training.

The addition of bands to an exercise can be fun and can improve a stagnant routine by adding a different kind of resistance. On the other hand it can reduce the loading like when you are doing pull ups, so you can gradually decrease the size and maybe discontinue using band when you become strong enough to perform the pull up without assistance.

The normal resistance can be made more challenging by adding a band to the movement, when applied at some location of the movement known as the 'sticking point". However, like most exercise, it has to be progressive and cycled off and on the training schedules.

The down side of bands, is that you have no idea what the resistance is at any given time from band to band and length use. Resistance is based on RPE it used by itself. If it is used in conjunction with a know weight exercise, like squat, then there is some kind of measurable condition. This is how I use band today is to add to a know weight and try to activate as much Type IIB muscle as possible. Its basically an isotonic-dynamic isometric contraction( now that a valid conflict in terms) Bands don't seem to change in strenght but they will dry rote in time.

Then there is the mother of all bands and that is bungee jumping. (make sure they are not dry rotted)

Walk it off

Dec. 26th


"Keep true to the dreams of thy youth"


Fredrich von Shiller


WOD


warmup: 35 min jog and walk. (some heavy eating yesterday caused the urge to run)


5 rounds for time:


2-32Kg kettlebell deadlifts-15 reps


2 min jumping rope


KB getup- situps 15 reps.


15:34

So you don't know what to do with your hands

Dec 24th

" A mind troubled by doubt can not focus on the course to victory."

Arthur Golden


WOD

For time 150 burpies

time: 14:10

slow pace but continuous. Calf's were cramping up on the last 50 reps.







Someone asked me the other day what I thought of running on the treadmill with hand weights. "Maybe once to to say you have done it, I replied". Now I asked, " what is it you are trying to do with the self imposed multi-tasking of running and resistance training". Well their answer was to add more cardio stress for a more intense workout. I did not suggest that maybe you have the wrong carido exercise, but they seem to be bent on treadmill as their exercise of chose. I advised that the addition of weights to the hands as you run will only provide a very small increase in heart rate and can cause some upper body overuse injuries if the weight becomes heavy or they are used for long cardio sessions.


If you are running or walking with weights you can throw your natural running or walking form and for minimal cardio increase. If you goal is to increase your heart rate, then walk faster or on a higher incline, which will see a greater increase in pulse rate than adding hand or wrist weights.


The addition of weights will always require increase in size as your body adopts. When this happens and you go from 1lb to 10 lbs weights, you now are putting a lot more stress on the arms and shoulder's. I have read of people developing bicep injuries and upper arm stress fractures running with hand weights or dumbbells.



When I ran on road and long distance competition, I never saw anyone train with hand weights while running. If there was any value in running with hand weights they of all people would use them. However, when we did long distance trail running, we used plastic bottles attached to the hands with drink, so it was available and you can use the to protect your hands as you fell to the ground tripping on stones and logs. (I always fell hands first so a haft full plastic bottle of water made a great hand cushion).



Dr. Schwartz of "Heavy Hands" fame and the book of the same title, invented a more comfortable devise to hand screw on weights as you get stronger. He started this fitness promotion in the early 80's and still today promotes this activity. He has few converts except for the uninformed or newbies to fitness who don't know any better. It will not hurt you if you only use them infrequently but it has limited value.

The late Mel Stiff stated that from his vast knowledge of strength training, that using hand weights for aerobics is of limited value to the cardio system and all most no value for basic strength training.

Now it you want to add stress to your cardio training, I have a few suggestions:

• run up any long ski run( not in winter of coarse) when you get to the top look down and start you decent. Do not look at your pulse rate monitor as you will not believe what you see.
  
• Farmer walk: take two heavy Kettlebells 40kg or 100lb dumbells and deadlift them then walk as long as you can until the skin rips off your hands. Don't look at your pulse rate as you will be more concerned with just standing. If you can make a 100 yards you are doing good. See if that don't count as Heavy hands



• run up the Empire state building stairs as fast as you can. 1,860 steps try this and see if your increase your heart, cardio guy! You won't need hand weights and you will need your hands to pull yourself up by the railings.
  
• take two 16kg kettlebells and do 5 sets of 20 reps thrusters. You get good cardio and your will have your hand busy.



• Take a 24kg kettlebell and snatch lift it as many times for 10 mins. don't even look at you pulse as you can not read it anyway from your breathing. Yes your hands will feel heavy and sore.
  


• Take a 20lb medicine ball and do "wall balls" for 150 reps and see if you have good cardio activation.



• row 2000 meters on a Concept II as fast as you can at less than 8 min pace if you can. If you can walk after, you did not push your self enough.
  
• Perform any number of Crossfit WOD with a 4o lb X-vest on. Don't even check your pulse rate. You may experience what they call "robo" or heavy body.



• run a 5k or 3.1 miles in less then 21 min or less and see if you need heavy hands to get you heart rate up.



• Take a 12-16kg kettlebell and perform a of exercises for 15 minutes without the kettlebell leaving you hands. See it that don't feel like Heavy Hands!

what are you looking at?

Dec. 23rd

"When you stare into the abyss the abyss stare back at you"

Friedrish Nitzsche

WOD

3 rounds for time.

500 meters rowing

30 reps kettlebell floor press (24kg)

time 12:58 ( last set of floor presses was something else, and you will not fall asleep laying on your back resting from the rowing) Its a brief pratice session but very intense, but I would not have it any other way.

2008 Perdictions

Dec. 22.

"Health is not just the absence of sickness"

H. Green

WOD "Joshie" (Solder killed in Afghanishan May 15,2007)

• three rounds for time.





• 21-20kg kettlebell snatch rt hand





• 21 L-ring pullups





• 21-20 kg kettlebell snatch left hand





• 21 L-ring pullups




• 18:32 Did the pullups on rings with feet hanging straight. I don't see me doing that many L pullups ever unless I shed 20 lbs, which is not a bad idea. The snatches were easy today so I spent most of the time trying to get reps out of the rings.




• Did 100 Janda situps for punishment for not doing the L-pullups.

I predict the following is possible in the fitness world for 2008.

1. There will be a call for more higher intensity group training classes and replace the old Jane Fonda style step aerobics. Group classes will be a steady growth as a means to motivate people, however getting good trainers will not be easy. More types of equipment will be utilized in an effort to keep members interested.



2. web sites and blogs will keep members informed and connected to the programs of fitness organizations. However, the sites has to show members in action,success stories instead of professional models promotional defecation.




3. There will be more call for new programs that involve activity not normally promoted as fitness, such as dance classes, boot camp sessions. To me this sucks personally but if it keep a few active instead of sitting watching TV its OK.




4. People will continue to jog, cycle outside but there will not be much of an increase in its numbers that has been steady for many years. Most of the participants of cycling, running, triathlons, hiking is done by the baby boomer generation.



5. "Big Box gyms" will continue to expand due to the low price of memberships and long hours. Price is more of an issue as people have less disposable income for fitness. The services offered are more than sufficient for those who just want to some level of general fitness. its better than watching TV or videos.




6. People will have less time to train and continue fitness efforts do to a sagging economy. Yes the economy is slowing heading toward the sewer. People will sign up for gym membership at the first of the year when they realize there waist line resembles a barrel, but will not have the time to participate. People will be looking for a means to get a workout in a short period as their lives become more hectic.




7. There will be an increase of "Key/swipe card clubs" in areas that will not support a "big box" gyms. This is for the 200-500 membership facilities who want to offer fitness self service style and lower staff costs.




8. Lots more Crossfit gyms being set up all over the county due to low cost and Internet support; you can get so much support in terms of training, advice, routines, videos. Its not unusual to see more than one crossfit gym in one town. You see with the low start up cost and overhead, you can make money will a very low membership. Membership for this type of gym services is not cheap.




9. As a result of the success of Crossfit organization, more people will be setting up their own "Small box" or garage gyms. Certifications seminars are sold out as soon as it is posted. Almost ever day you see a small box gyms set up, in store front, repair shops, factories and basements. There is even no cover gyms out side where weather is favorable. All thought the numbers of people who follow this style of fitness is small as compared to those involved in a big box system, this is going to increase, but will not put them out of business. I believe it is "20-30 something" age bracket generated and may be too aggressive for the middle aged and baby boomer generation.



10. Kettlebells will continue to expend as a viable resistance system. However, there will be a lot of competition by the main promoters of kettlebells for market share of the rice bowel. It going to be interesting who becomes the most successful big dog in the market, which is already showing signs of war like attitudes. There is lot more equipment suppliers making kettlebell available so the price is coming down. There will be a backlash by many in the fitness business as they see this trend increasing as it is too "free style" and available for their liking.
    



11. Personal training will be done is small groups more to save costs and the better way to market package programs. A package program with defined goals and time line will be more marketable. getting good quality personal training will be as hard as always as you have to do this full time to be successful and make a good income. Most trainers now are starting to specialize in one area due to the high cost of certification's and advanced training.




12. Obesity programs will be promoted for the youth, but it will be unsuccessful as it is not youth generated. when our youth them self's determine they need to change, then things will move in the right direction. Adults will lament and continue to be concerned with the ever increasing BMI's, but nothing is going to change as our society becomes more preoccupied with making a living and surviving. However, diet centers will continue to make money for those who want a quick fix to their ever increasing waist lines.




13. seniors programs will be offered but the membership numbers will not change that much as one would think with the baby boomer generation entering retirement. The "baby boomers" generation is already doing what they do, so it will not change much. The WWII generation is dying off rapidly and they are the ones who were not that fitness oriented anyway.




14. The largest participating fitness group is females 35-55 years. They will be requesting more strength training and less aerobics to combat the aging process.




15. Because of the steroid exposure of baseball and law enforcement efforts, body building will not be less popular due to the backlash. However, there will always be a small following just like powerlifting, pro wrestling and strong man competitions who also use the "juice". Steroids will continue to be used, it will just go much deepen underground to avoid the law.




16. DVD training tapes will be used more often as seminars and training certifications become more expensive. most major certifications seminars are 1000 to 2500 dollars for two days of seminar sessions. Unless you are going to be a principle in the business, why do you need a certification in the first place? Anyway they are slowing pricing themselves out of the business. Just stop and think about it, I am certified to train kettlebells many times, but have no certification for dumbells. go figure!

Plug in the circuit

Dec 20th "Fatigue make cowards out of us all"
Vince Lombardi

WOD
5,000 meters rowing.
24:12

Circuit training has been around for a long time and has been fashionable during the Nautilus system era and now 'Curves or sequentially organized gyms. Although these systems has many participants, they have few with results that can be used as a poster child for circuit training, therefore in many circles circuit training is not viewed as a successful training system. Most all the routines were done on machines sitting down closed chain, with insufficient aerobic activation. When circuit training when executed properly, it can out pace the fat loss, muscular endurance, strength, and hypertrophy of set systems and periodization. The benefits are:

• Brief training time-session can be 15-30mins.


• Greater or equal fat loss of traditional aerobic training.


• strength, by taking longer breaks between rounds.


• endurance: by take short or no breaks between rounds,


• muscle size: mostly compound exercises done "closed chain"


• Less chance of overuse injuries by using endless variety of routines.


• less chance of becoming stale.

Never forget.

Dec 19th


" I just realized that there is going to be a lot of painful times in my life, so I better learn to deal with it right away."(sometimes even a "Pain Storm")


Matt Stone.


WOD "Badger"(another member of our military services died in Iraq last week)


For time


30 Squat cleans: 2-20 kg kettlebell


30 Pull ups


800 meter run(icey outside so substitue with 1000 meters rowing.)

Time: 15:55

New chalk dispenser

Dec.18th
"We can not control the tongues of other: but a good life enables us to disregard them."
Cato the elder

WOD

for time

21,18,15,12,9,6,3 reps

30# kettlebells.

75# power cleans

double unders.

13:58
I noticed today in the gym that some mullet has really brought my opinion of my follow man to all time low. What some enterprising individual is doing is scraping off some of the protected gunite material off the steel frames. Now what is the reason for removing the powdery material off the wall? Why to chalk replacement for your hands! That some sick crap.

Which brings up a issue in the same vain. Gym members who don't bring the gear and accessory to train with expecting the gym to supply, such as lifting straps, boxing gloves, jump ropes,lifting belts, bands etc. These are personal items you need to train but you do not want other to share for sanitary reason. Most of these items are low cost so there is no valid reason for not having them.

X-vest to keep warm.

Dec. 17th

"Goodness is the only investment that never fails"

David Henry Thoueau.

WOD

kettlebell warmup for 10 min.

Put the 40lb X-vest on.

50 pullups and 50 pushups

It was cold morning so my X vest kept me warm plus its better than hanging weights on your body, as well as making a fashion statement.

Pressing issue

Dec 15th.

" a gym with out chalk is a spa"

Unknown.

WOD

1000 meter rowing warmup

Press 1,1,1,1,1,1

push press3,3,3,3,3

push jerk 5,5,5,5,5

Used 80lbs for building technique.

One arm DB press 70lbs for single reps

25 min.

I was thinking at the number of press variations there are so I decide to list them so I can use them during the year.

• Land mine press: done with a special hinge to facilitate a OL bar on an angle.



• DB single arm press: Basic strength if done standing. Pack it on to the max



• KB single arm press: basic strength exercise but should be done with cleaning first.



• DB seated press: only if done on floor so abs are engaged. On bench forget it!



• Press behind neck: this is a difficult if shoulder flexibility is an issue. How it places the bar in the correct overhead position at top.



• Bradford press: that's a tough BB press in front and rear of neck. Hardly ever see it anymore. too bad it great for flexibility.



• see-saw or alternate press with KB or dumbells: shoulder friendly pressing one at a time with more extension then done with two together.



• Bench press: test of stength for upper body. If you are going to do this lift don't be a mullet and put your legs up.



• single arm DB bench press: a supported press on one side. Will overload pecks and shoulders.



• Decline press: you can do more that the flat bench but who cares.



• Push pressing: BB,DB,KB for a quick jerk up. add more weight to press.



• Push Jerk: can be done with clean or from rack. Performed with more lower body and a heel slam.



• Wide grip pressing: more pec involvement and shoulder but has to be done with more care.



• Incline bench press: 60 degree angle.



• Handstand press: gone out of favor but it was used long ago by all the old strongmen like Paul Anderson.



• Bent press: old time strong man press done with BB,DB,KB. great core developer.



• Side press: same a bent press but not as low.



• Floor Press: can be done with KB,BB,DB. started as a bench press exercise assistant. Can use more than regular bench as it is a shorter range of motion.



• Plank press: press from the side in the plank position. Great ab obliques.



• Cuban press; Done with a BB in three section; high pull, snatch to overhead, and press out.This is a very difficult to do but great for flexibility.



• TGU: you have to press the weight and hold until standing.



• Crush KB press: holding the KB like a ball from floor to overhead. Grip exercise.



• KB waiter's press: press in the open palm position.



• Bottoms up KB press: done with the handle pointing up. Grip and balance exercise.



• Sot's Press: can be done with BB,KB,DB. go to full squat and press from squat position. This is the most demanding press you can perform.



• Fat bar pressing: add a grip element to BB and DB with larger than 1inch diameter . However KB all ready come "fat bar"



• Military Press: done if straight upright form with feet close together. This was the press that was eliminated from Olympic competition in 1972(I was there to see the last official lift in York PA.)

Today spent some time on the Sots press form. Light Kettlebells pressed from the squat position. one arm allow you to torque to one side and even use the other hand on the floor for stability. Two hands require more shoulder flexibility. You don't have to stop at the squat and press in two separate motions, you can press and stand up at the same time until you develop the balance, flexibility and strength to press form the low position.

Kettlebell grip-a-thon

Dec. 14th.


" We go where our vision is"

Joe Murphy



WOD rest day.



new routine borrowed from the Parksville FD.. called "griptastic" I changed some of the exercises to add more grip element as this is targeted for fireman who need that gripping endurance when working a hose line or extraction at an MVA.



500meter rowing

50 bottoms up clean each hand

500 meters rowing

50 swing, release and catch each hand

500 meter rowing

50 snatches each hand

500 meters rowing

50 wall ball with kettlebell

500 meters rowing

Squat Day

Dec.13th.

" Real success is finding lifework in work you really love.

David McCullough

WOD- back squats

5,5,3,3,1,1,1,1,1,1 reps

#95-225#

I never did like to squat that much although I have got over 550# not too many years back, however, I just never liked my body position when back squatting. As for front squatting this was the depth I thought was low enough to be effective.

This is why I like to front squat with kettlebells instead of a barbell, is that it just looks better, but physically you need to really tax the hip flexors and quads to the max using barbells every so often just like today. However, I still get a respectable training, using 2-28Kg or 2-32Kg kettlebell in a front squat.

Pain mangement

Dec 12th

"Pain is inevitable, but suffering is optional."

Unknown.

WOD "Angie"

for time:

100 squats

100 pushups

100 situps

100 pullups

18:20

the 100 pullups are a killer even with an assist and takes the longest to complete.

The dictionary defines "Pain" as localize physical suffering or a basic bodily sensation induced by a noxious stimulus, followed by some evasive action." I also heard from my drill instructor in the military that " pain is weakness leaving the body". All of which is nice to understand what you are feeling as you train but there is more to it. Once pain comes into you life when training, you have several options, back off, keep going and feel the discomfort, or ignore its effect.

That's what is called associating or disassociating pain management. Basically you can ignore the effects of training discomfort by looking at a TV or reading which in my mind, defeats the mind body connection for physical improvement. However, to really get the best out of pain when training, is to associate or hone in on what hurts or feels bad so you know what is discomfort or what is actually hurting you. Yes,as you mask the discomfort of training by taking the thought process out of it, you take the chance of injury besides the benefits of training effect.

When I ran ultra marathons, people would ask if I got bored running for 7,12,18 hours continuously. I would answer " no, I had plenty to consider ever step to make sure that I completed the mission", and did so without injury. All the time I was running I would monitor my body activities, evaluate the current conditions, and make sure I had drank and eaten enough to sustain me until the end of the race. The end result of this pain observation, is that although I subjected myself to some very arduous events, I did so with not injuries other than some blisters and sore feet.

2008 training

Dec 11 2007

"live life as though you will die tomorrow; learn like you will live forever. "
Gandhi

WOD
Jump rope warm up, Kettlebell swings and fig 8

4 rounds for time.


200 meter sprint


10 KB snatchs with each hand with 24Kg.


20 KTE


20 pushups


20 wall balls


My fitness goals for 2008(it is a work in process)

1. avoid negative people or there are Grinch's year round;
I see a few sometimes, but this year they will not be in my face any longer that it take for me to exit or them. they will suck the life out of your enthusiasm. Make them disappear quickly without going to jail...No, don't go to jail, there are no kettlebells like in the Russian prisons have.

2. Eat a diet consistent with my physical needs each day.
It not to say I eat that bad, it just now that I have been training differently in the last year, my diet needs to be adjusted for fine tuning performance. Diets are like for the most part are just a temporary function instead of a long term life change. The goal is to reduce body fat level down to around 4-6% which is a stretch goal. What! I have to eat less. Boy this is not going to be easy.

3. Be accountable for each goals
keep up my training journal and blog as a way of constantly evaluating progress. So far its been OK but I don't evaluate or look back enough. Picking deadline is a must. Plan sessions at least a week at a time. If I don't make it I will beat myself around the head and shoulders.

4. focus not motivation:
There is no perfect training,time or method. With that understood you can plan but you must be flexible or have a contingency plan 'B" ready to go. Mission is sacred
Unsuccessful people spend more time flapping their jaws, wasting time on non productive pursuits, gossiping and worrying what the others are doing. They appear to be motivated but have no defined direction or mission. Motivation is action without results.

5. Devote your training and physical exercise to quality.
Go biking or running at a higher rate of speed and less distance. Runs will be 100-800 meters, biking will be 15-20 miles and resistance practice will be no more than 30 minute session. yes, You can do more than one a day. I have spent too much time in long distance training at a comfortable pace. Now the time to crank it up and spend more more time in outside pursuits like riding my new motorcycle.

6. Kettlebell and Crossfit will be the mainstay of my training.
continue to improve my kettlebell techniques and consider a new training seminar. RKC or the dark side? Crossfit is new to me somewhat except for the excessive training and there is a lot to do to leaned all the various exercise routines. there is a ton of new skills to perfect. Make a list and attack it. What the hell did I get myself involved in. Screw it, you only live once, and a short time at that.

7. Go for results and not stimulus.
I have a basic plan so there is no need to go through the motions just to fell good. I feel good all time anyway so there is not need to just exercise like some gerbil in a wheel. There has to be a mission to all this as Mission is sacred.
You can't get different results doing the same thing. Its not the process, it the progress that counts. Did what I completed today add to my life's aspirations or did it just full some space in time?

8. Training does not have to complicated nor trendy.
Most strength and fitness technology has already been invented, so I will use the simple and effective techniques used prior to roid-boy era. keep it basic to strength and exercise that has worked in the past, like sand bags, body weight, kettlebells, OL lifts, odd lifts. work the body, not the parts.

9 Spend less time in one on one personal training.
Better productive use of my time will be trying to do more groups, seminars, talks' I need to make up some DVD's especially for kettlebells. There are plenty of trainers that can do general fitness training, so I can devote to thoes who want a more aggressive style of fitness.

10. Upgrade my Tai Chi Chaun techniques.
This will serve to improve my flexibility which always in need of improvement. Joint mobility and flexibility has to be part of each training session to make the kind of progress I have set out for myself. Its a great seniors fitness class. I billion Chinese can't be wrong.

11. continue to upgrade my garage gym and construct a new outdoor training area.
Spend more time taking my training outside when ever possible. that will include installing pull up bars, ladders, outside lifting platform, rope climbing and tire flipping. construction starts in spring.

I won't have to look at some mullet doing a 60 lb curl in the power rack......makes me go pukie.
12. Try some new exercises this year.
One of the several things I want to try is "Battling Ropes". 2" ropes to jerk around. Krav Maga, Sombo for some blood sport. Parkour for some freestyle running like trail running. I have done a lot of trail running in the past, but did not physically prepare myself if obstructions required me to me more adaptable to falls and jumping.



13. You are going in the right direction, don't look back.
Planet Fitness and the no intimation style of training, ( they use the word intimation in the wrong context for what they really mean is a serious level of activity). No one has ever intimated any other person just because he or she is lifting a large weight aggressively.Those people who lift aggressively normally are the least to be a true threat and most of the time the most friendly. The true threat are the weaklings of the world as they know they don't have the confidence and what it takes to survive. Waste of time? No just not that productive and above all low value. Remember you get what you pay for; go cheap and get cheap. Its like training using a street walker or a 1000 dollar a night escort. So I have been told.
Any way, it hardcore, tough, exhausting, hazardous, arduous, harsh, hard line ,callous, unrelenting, ball-busting, mean, oppressive, burdensome, fierce.........you get the message, it will not be a Pussified Plant Fitness, kind of direction!

NFL goes Kettlebell..god help us!

Dec.10

"Football is a mistake, it combines two worst elements in American life; violence and committee meetings."

George Will

WOD

Rest:

12 intervals-- 30sec on 30sec rest C-2 rowing.

Last night on TV's 60Mins, they highlighted LT Tomlinson, of the San Diego Chargers, the best running back in the NFL . If he stays healthy, he will surpass Walter Patton's records. The Program showed part on one of his so called secret training sessions with his trainer(pushing the hell out of him). What we saw as mostly everything out of Carlos Santana's play book of functional training, including swings using those evil Kettlebells! Now I not that naive to think that just because LT uses kettlebells in his training, that every football team or player will start using kettlebells, but you never know.

Running good and bad.

Dec. 9th

"America is a vast conspiracy to make you happy."

John Updike.

WOD

warmup

Billy Lee jump rope.

hyperextention

Deadlifts conventional style

5 sets of 3 for 300 lbs.

I did not keep time on this exercise as you never know you are going to respond to heavy dead lift until you test the waters. Warm up well, slowly added weight to the

work sets. In this case I could do more but the lower back did not feel that solid. My normal 375 to 400 was not in the cards.

The picture on the right shows a lifter in perfect form for the dead lift. What make this impressive, not only is he lifting in the 1940's, pre roid-boy era, 705 lbs but, he is using over had grip unlike the alternate grip used today for dead lifting competition. You have a vise-grip hands to do this lift.

Attended a running race on my road. It was a cold 4 mile race, the last of the running season. It was mainly to get everyone out in the winter months and have a fun run. 5k runs are good every so often for training, but any thing beyond that however, the training to compete at 10k or longer requires too high of aerobic loading and not enough anaerobic thereby reducing lean muscle mass.

Kettlebell, the new kid on the block?

Dec. 8th

"Good design can't fix a broken business model."

Jeff Veen

WOD

kettlebell and bands warm up.

2000 meters of C-2 rowing. 9:02

50 zercher squats with sand bag.

5 rounds for time

Bench press: 5 sets of 20 rep

pull ups 5 sets of 10 reps

15: 34 time

Had not done any bench pressing for a long time so I just used 150lbs instead of 185 lbs. for body weight. Only the last bench set was a little hard.

I have used sand bags in my training off and on for several years. It just one of the many functional tools at my disposal to make training interesting and bring me back to the real world. lifting sand bags is like nailing jelly to a wall, they can feel so uncooperative depending on the lift. Sand bags mirror the real world when lifting objects. How many times have people picked up a bag of lawn care products, dog food(big dog kind),cement, sand for home use. Even though it was only 25-50lbs, it felt like double that. Why?because it is off center just like most of or lives.

So when you perform lifts with a kettlebell or sand bag the center of gravity is constantly moving make you adopt to a ever changing load distribution. I have not seen a machine yet that can do that!

Like everything else you can purchase sand bags from vendors, but its not necessary as you can make your own with basic materials such as a duffel or gym bag. The store bought ones are a little more durable, but if you don't throw them around, your home made ones will do well. Try doing a few sets of burbies and see what I talking, however keep the pail near.

I was reading in today's paper that made some suggestions as to Christmas gift ideas. One of them was kettlebell and DVD instructions. This package is being marketed by GoFit who is a large supplier of fitness products that sells in stores like Dicks and Models to the home fitness market. The good news it validates the Kettlebells as a significant up and coming fitness tool and it will hopefully be a regular fixture in every gym.

Most think it some new device but for the rest of us they are just starting to train.

Pearl Harbor Day

Dec 7th Pearl Harbor Day



"thoes who can not remember the past are condemmed to repeat it."
G. Santayana

WOD: Fight on Friday----get the gloves on.05:00

Warm up with kettlebells.
3 Rounds for time.
30 sprawls to floor with 2 punches on heavy bag. fist closed.
30 squats
30 situps
30 pushups On closed fist.

14:10

the session would be a great MMA warmup. the next time I will add a round kick to the end of the sprawl technique.

I was told once that the primay reason that a client stops personal training is muscle soreness. If that is the case, I will be alone forever.

Magazines are primarily dictated by design or space.......not content.

Resistance bands for your tool box.

Dec 6th

" There are more pleasant things to do than to beat people up"

Muhammad Ali


WOD
Warm up with kettlebells,jump rope and bands
5 rounds
300 meters running

21 sumo kettlebell deadlift with 2-30#
21 Thrusters Kettelbell 2-30#
26 min.
increase the run next time, increase the sumo Deadlift weight, but keep the 30# for now on the thrusters. after doing 80 reps of thrusters, running seems like you are doing nothing.

Terrible Triad

1. Isolation exercises especially sitting down
2. High reps with slow tempo
3. Machines

I have always used resistance band especially when I was powerlifting in competition. These rubber stretch bands come in all sizes and resistance levels,sometimes color coded and with or without handles. You don't want the bands you get a Dicks or stores that don't specialize in sports equipment. The bands you get in Dicks or Sears have the tensile strength of over cooked spaghetti.
Good quality bands will help you warm up with the same exercise motion you will be using without body loading. Bands can be taken any where and set up for a quick workout when you are traveling. They are used often in rehab and injury pervention exercises. They are not gravity dependent, challenge full range of motion, attach to anywhere for multi-planar sessions. You can also add extra loading to dumbells, barbells, Kettlebells or reduce loading by adding to a pull up station. One of the biggest advantage to using bands is that you get constant concentric and eccentric loading in any direction. Just like music, no mater how strong you are there is a band for you.

kettlebell;a pratical solution for a complex problem

Dec 5

"I an a idealist. I don't know where I am going, but I am on my way."
Carl Sandburg


WOD
Front Squats 5 sets of 5 2-28Kg kettlebells
14:00 min

Kevin is trying out incline kettlebell renegade rowing........get you butt down!

Keep Kettelbells interesting.

Dec4th.

"Man is what he believes"
Anton Chekhov

WOD
Kettlebell warm up,swings, fig8 and H2H for 10 min.800 meters running.(running inside at shopping center)

50 back extensions
50 situps
3 rounds for time.
time 14:10

This is one routine you do on a empty stomach. As a Crossfit routine it is focused on the core or TVA. I think I will catch my breath using the plank at the end of the session next time.


I like to do new routines and exercises all the time. Most people don't like change or doing new things, as all they want to hear is about things that validate the shit they are doing. Today I tried a new version of renegade rowing with the kettlebells. Instead of rowing in the prone position, which is difficult enough, I decided to try it with my feet elevated. The degree of difficulty was increased by at least 50%. then I decided to try another exercise used by one of the more interesting practitioners of the art of kettlebell lifting, by the name of Ron Morris. He moves the kettlebells in a similar movement like the rotation of a clock and with the feet elevated and stopping to do a push ups. Great core exercise, or just made my abs tight like getting kicked by a drill Sergent.

kettlebells that are too big

Dec 3

" Walking is not a lost art, one must by some means, get to the car garage."

Evan Eskr.

WOD

6 rounds

200 meter run

12 reps 75# full clean and jerk

Time 18:15

Bigger is not always better when it comes to Kettlebells. That is to say there is some limitations as far as I can see in terms of how heavy a kettlebell can be used effectively. Unlike dumbbells what get a little longer as the weight increased, the diameter of a kettlebell increases also as the weight increases. There becomes a point when you can't get the range of motion for that lift due to loss of mechanical effectiveness of your body. When you clean and a kettlebell to the rack position, and then press, the larger the diameter, the shorter the range of motion as the start of the press is a greater distance from the shoulder.

In the case of deadlifting, you quickly run out of bell weight even unilateral. Therefore I will warm up or on light days deadlift for speed-strength and use a barbell on heavy days. Pressing is the same thing. I use DB for heavy floor presses as I have limited my kettlebell effective sizing to 40 Kg. and I can use at times over a 100lbs for floor pressing.

I have seen very heavy kettlebells used in the past, but in order to lift such large diameter objects, put one out of normal lifting range and it just looks like you are having a bad day. The picture shows a lifter in the 1920's lifting a heavy kettlebell. As you can see he is only lifting it a few inches off the floor at full range of motion. It looks impressive as hell, but its not.

Mission of training

Dec.2

"Never discourage someone who is continuing making progress........no matter how slow"
Plato

WOD
5000 meter row on the C-2
time 25:02
Easy steady pace for technique training. It been a long time since I have done a long piece, but with the new equipment it makes it really comfortable to row longer pieces.

The mission or goal of physical fitness training is to make progress! Sounds simple but it is not often reconciled by the vast majority of those who train. You have to continually ask yourself, is my progress, if any is keeping with my goals? Is my body weight at a level I want, is my strength and endurance increasing, is my body composition changing? If you answer no to those questions, then its not working for you and its time to look at your plan or what you have been doing up to this point to ensure progress. Just clocking in hours in the gym doesn't guarantee progress without a solid plan of attack or work in progress

Most people that go to a gym don't know they are making progress because they don't track their training via a journal or log to review it themselves or have the staff review. A training log is a must for getting personal feed back on what you have accomplished. On the other had there are people who keep a very detailed or continuous tracking log, but never change anything.

The body adopts to training quickly during the first year or two of training, therefore shifting gears frequently is a must. If you see your progress stalling, or not a all, then its time to make changes. Better yet, plan to make changes in your training frequently as one a month. Going one step beyond, have a series of plans or routines you can change each week so you are always challenged all the time.

Now you may ask how long before you completely plateau out on strength and endurance. Well it can be in as Little as one year you but mostly its about 3-5 years of hard training and you will not see much progress in regard to strength and endurance in any sport or training methods. However, you now have on more tricks up you sleeve, and that is increased performance or efficiency.

All this becomes the science of periodization or the planned exercise order, number of sets, choice, rest between sets, intensity and sessions per day or week. It can be complicated if you don't understand exercise science but any good trainer can come up with a number of varied routines that should allow you to make continuous progress and never become mentally stale.
Designing resistance training programs, by Fleck and Kraemer is the best information on programing your training.

The mission is sacred

can you count to 100?

Dec 1,2007

" forgive your enemies, but never forget their names"
John F Kennedy.

WOD Boot camp day.

Joint mobility warm up- you will need it! You are as stiff as a bridegrooms dick.

1000 meter rowing. steady pace 4:20 time.
2 min fig8 and catch H2H and hot potato.
100 tire slams.........its cold outside. No stopping.
100 box jumps =16in
100 pushups on parallels.
100 ab wheel roll outs--sets of 20
100 swings with 16kg ketttlebell with no stopping
100 10kg thrusters sets of 25
100 16kg snatches. No stopping.

Time 40;20

The hardest part of the session is the ab wheels and the thrusters. I could have done this session faster but you can flame your self out on any one of the exercises if you want to finish what you intended on.



Yesterday we did a lot of laddering or one side pyramid lifting of the kettlebells. It started at one end starting with a low weight and a set number of reps. then you go to the next weigh for more of the same. until you max out on the next heavier weight. Then go back to where you started and do it again as many times as needed. This method works great for increasing the snatch because it is usually a high rep exercise. However it may not be useful for the press as you could over work your shoulders unless you use very low reps.

High end Leg pratice

Nov. 29th

" If you think you can, you can, if you think you can't then you are right."

Mary K Ash.

WOD

100 yard sprint

50 push ups

100 yard sprint

50 sit ups

100 yard sprint

50 air squats

100 yard sprint

10 pull ups

Done 3 times for time

18;31 time.

the session had good cardio effect as I kept my rate steady at 90% level.

Later in the day I worked on some squatting movements I have not done is some time. One is the Dragon twisting which is a Chinese martial arts technique similar to a lunge with a lot of twisting motions of lower body. It has double the stress of a normal lunge. It can be risky if you don't shift your weight as you twist,especially with added weight.

The other is a kettlebell Hack squat, which is only for those who have good knees and flexibility.

Hack squats put a lot of stress on the lower quad, especially the vastus lateralis and medialis or the two tear drop muscles just over the knee. All you need is one kettlebell held at the lower back and squatting down with heals off the ground.

No more boring cardio

Nov.27

WOD

3 rounds for time.

500 meters of rowing

21 box jumps 18" box.

body weight dead lifts for 12 reps. (185#)
18 mins.

You really suck wind to get under 18 minutes. I did not stop but getting on and off the rower takes time. Anyway I beginning to like that kind of cardio but I don't wear my pulse meter as I don't wish to look at the ugly numbers bringing me close to cardiac arrest. Basically the sessions like this are good stress test.

Its really called PHA which stands for peripheral heart action, when you use a series of exercises that work the whole body instead of isolation, of a muscle group. there is little or no rest, but unlike a curcit, it is designed to be more intense, to increase circulation without congesting muscles. PHA usually uses compound exercises, like press, rows, squats that works a group of muscles. therefore it will yield a high total berden watt output most of the time. Intensity trumps everything! Rapid intensity! It requires you to push yourself to the limit, however few get to this level in reality, and think they are maxed out. You have to constently work at mental, CNS and body feedback to ensure you are using maximum effort just short of injury, Robo or death. This is why you need a trainer who spcializes in this type of exercise so you can perform to your max and not get injured. However, the vast majority of personal trainers are in the "bodybuilding" mode. Why? well it easy to excute and monitor, and does not bring the client to a physical level that would be too unconfortable, and therefore my not continue the service. Its not classy to see you client barf up his or her lunch during a session.



If you want to burn fat like grease coming off bacon, they PHA is the way to go.



Worked on tai chi form and did some heavy bag work later in the day.

Kettlebell Pullups

Nov. 26.

"to die is nothing, but not to live is terrible"

Victor Hugo

WOD weighted pullup for singles.

30lb X-vest 10 singles in 10 mins.

An X-Vest fits better. >>>>>>>>>>>>>>>>>

Out in the cold

Nov.25th
" Its not enough to do your best, sometimes you have to do what is required of you."
Winston Churchill


WOD RSR
400 meter run
100 air squats
400 meter run
75 air squats
400 meter run
50 air squats
400 meter run
25 air squats
Time 18:58

I decided to try this routine RSR or run-squat-run, when the temperature was too low to bike, as it was 12deg.F this morning so this will will have to do. This would be a good routine for preparing for some hard trail runs. I was reminded after the third 400 meter run and the squats as my quads had no feeling like when you have been running for several hours on the trail. I could do this for long time, because I have experienced the fun or running for hours with legs having no feeling except each time your foot hits the ground. The cold weather did not help my speed any, but I just wanted to put some time in under a little stress. No sweating today, but you still have to maintain hydration regardless of thirst mechanism. However, a brandy would be good after a cold run, but since I don't have none at this time the Vodka will have to do.

The mission sacred

Basic CrossFit

Nov. 24

"I grow more intense as I grow older."

Florida Scott-Maxwell.

WOD

1000 meters rowing

20 ring jumping pull ups

30 push ups

40 sit ups

50 air squats.

Three rounds for time. 36:49

Yahoo today had a news article about the Fattest cities in the US. This seems to be a filler when there is no good news script or maybe their writers are out on strike as well. We need not point fingers or make light of a few cities that are chosen, by lord knows how they come up with the verification of who is the fattest in American. In general America is Fat or over weight, depending on what scale you want to use. All you have to do is look around you anywhere the public is. Therefore making fun of a few cities and giving everyone else a pass, will not promote a all invasive program as a nation to get healthy.

Standard menu for many>

Black Friday madness

Nov. 23.

"My problem lies with reconciling my gross habits with my net income."

Errol Flynn.

Black Friday is the unofficial start of the Christmas shopping season. Grid lock at shopping centers and don't even go into a store unless you are a seasoned cage fighter. The hospitals emergency rooms are full of assault victims from just trying to get the kids their favorite toy this year, made of toxic materials from China. Marvelous, simply marvelous.

It was cold as a whore's heart today when I decided to do my intervals on the track. Wind chill factor was near zero and yesterday was in the 60's. Well suck it up and get it done.

2 miles of sprinting the straights and jogging the curves, and at each quarter mile, 20 high pulls with a 20Kg kettlebell.( I never leave home without one. ) I did not keep time as my speed was not up to training level do to the cold. The extra Kettlebell did noting to warm me up.

WOD

DB one arm snatches 50#

reverse ring pull ups prone 15 reps.

sit ups 20 reps.

rounds for 20 min.

Dumbell Snatches were a good change in place of kettlebells.

Turkey Day 2007

Nov. 22. Thanksgiving day

"there but for the grace of God go I"

John Bradford.

WOD

500 meter rowing

10 ring dips

5 pullups

5 rounds for time.

17 min. and 2600 meters of rowing.

Just a good session prior to spending the remaining day gorging in food.

back in the saddle

Nov. 21th.

" Perpetual optimism is a force multiplier."

Colin Powell.

WOD "Helen" for time.

400 meter run

21-24kg American swings

12 pull ups.

The run and the swings were no issue, but doing the pull ups really suck the first thing in the morning.

12:47 sec. time

I received my new Concept II rowing machine today. It's my third machine in a series of upgrades the company has done since 1981. My first Concept II was the A model in 1982 when they first come on the market. At that time I used it as cross training for trail running. I even when so far as to compete in the CRASH-B indoor races a couple of years. If you want to feel what is like to die and come back to life, then compete in erg rowing. I had a model B and C which I lost in a fire a couple of years ago.

Anyway, the new model D is a fine piece of equipment to add to my gym. It is also a major activity in CrossFit workouts and if you have ever used one, you see why they have chosen this one piece of equipment as the lone machine in a CrossFit gym.

To try out the new model, I set it for a couple of 500 meter pieces to see where I stand in regards to my rowing. Both pieces under 2 mins. so I have a way to go to get down to the 1:30 zone, but I see its going to be fun getting back in the saddle.

Cleaning up with Kettlebells.

Nov. 20Th.

"The evil of the world is made possible by nothing but the sanction we give it."
Ayn Rand.

WOD Power cleans:

Kettlebell Power cleans: 12kg., 14,16,18,20,24,28,32,36,&40kg for three reps each(the 40kg were done unilateral unlike the rest were performed bilateral. no rest between sets and one ladder.
Then performed 145lb barbell power cleans for three reps. 10 sets.
three sets of 20 reps of ab rollers. Traps had a good workout and it only took 16min.

Sunday delight

Nov.18th

" The first step in getting the things you want out of life is this: DECIDE WHAT YOU WANT."

Ben Stein



WOD

50 box jumps on 20" box

50 jumping pullups

50 Kettlebell swings with 16Kg.

50walking lunges

50KTE

50 push press 25 with 2-10Kg kettlebells and 25 with OL bar.

50back extensions

50 wall balls: 25 with 10Kg. Kettlebell, 25 with leather ball

50 burpies

50double unders.

(500 reps and they think the 300 workout is hard.)

34:20 sec time.



I don't know who thought this session up, but they have a sick sense of humor.....or just demented. I had to really did down to get this done. The KTE and the burpies are hardest for at least me anyway.

Hell of a bell

Nov. 16.





" Don't be timid about your actions. Life is an experiment. The more experiments you make the better."


Ralph Waldo Emerson





WOD "Hells Bells"





3 rounds of duel Kettlebells using a kettlebell that you can press for 10 on each of 12 exercises, like swings, snatches, dead lifts, getup sit up, cleans, presses, and rowing. Each exercise is performed for 10 reps with no rest until all 12 exercises are competed.





Time will take 20 minutes.


Its a good practice of all the lifts and movements, but should be done prior to a rest day as it is very taxing. because of the may exercises, selection of the bell is contingent on the most difficult exercise, which varies on each person.

The picture shows Trish racking and pressing 2-16kg bells which is a significant amount of weight for even a fit male.

Kettebell Linda

Nov 15th

" The best years of your life are the ones in which you decide the problems are your own. You do not blame them on your mother, ecology or the President. You realize that you control your own destiny."

Albert Ellis
WOD

Kettlebell Linda:

10,9,8,7,6,5,4,3,2,1, reps for time (186reps)

2-40Kg Kettebell dead lift

2-28Kg kettlebell floor press

2-24 kg Kettlebell Klean.

16mins.

I did not fell like using barbells as I would be obligated to use heavy barbell sets and did not feel up to it. however, the kettlebell alternate was no kake walk either. It not real cardio except for the cleans, but you do get pumped up from the total body effect of heavy resistance. No, I am not buying new shirts!

Kettlebell man makers

Nov. 13.



" Energy and persistence conquer all things."

Ben Franklin.



WOD

Kb. Man makers 14Kg sets of 5.

L-pull ups

for 20 minutes.

The "man makers"are real killers even in sets of 5. That's thrust, push up, prone rowing, deadlift, clean and press and back. This is not to say ladies can't do this exercise, but it just sounds more impressive when there is a male touch to it...I guess. Anyway is a great cardio workout a long as you don't loose your lunch.

New Kettlebells

Nov. 12th

"Its simplicity that makes the uneducated more effective than the educated when addressing popular audiences."

Aristotle

Yesterday I received 4 kettlebells from a company call Muscle Driver USA. I needed a mate for my smaller size metric kettlebells. I was also able to get a rare size of 10Kg. and a mate for my 12 and 14Kg which is also a difficult size to acquire. However the other important aspect, and that is a person preference, is to have the handle sizes of 1.5 " all the same from 4kg to 40Kg. The quality is the best of all the kettlebells I have or seen. I hate to paint them as the finish is like glass, but I like mine with color. I think it is better for eye recognition but I have no scientific proof of this, it just works for me. Muscle driver has Kettlebell sizes from 4Kg to 60Kg.

WOD

Powerclean 125

Dips

21,15,12,9,6 reps for time.

9:20 time.

session was good except for the dips as my shoulders are stiffer than normal so I took it slow at 7 in the morning. As for the power cleans, the racking of the shoulders was not in ideal position except for the last couple of sets.

Shifting gears for winter.

Nov.8th

" no price is too high to pay for the privilege of owning ones self"
F. Nietzsche

WOD

Dead lifts 3,3,3,3,3,3,3 with 300# Barbell.

15- 50 yard sprints.

Got a new pair of running racing flats to break in for the fall and winter running season. Its always been my favorite to run in the fall as it keeps the body weight in check for the reduction of outside activities that tend to decline in the winter. The air always smells sharp and fresh and makes training a pleasure regardless of the terrain.

Nov. 9th

"Hope is a walking dream"
Aristotle

WOD

150 wall balls- 75 with 12Kg kettkebell, 75 with medicine ball.

Now that the leaves are falling, its time to change to winter time training until spring. What does that mean? Well it mean that there is less out side activities such as biking and shorter daylight. So its time to displace some of the biking with running and have to spend more time in the gym instead of my outside play yard. No big deal, as its good to make big changes in routines so you don't plateaus.

Nov. 10th

"Take calculated risks,is different from being rash.
George s Patton

WOD Cindy with a swing.
5 Pull ups

10 floor push ups

15 squats

20 swings with 24Kg. KB American style

20 minutes in as many rounds.

12 rounds completed.

Nov. 11 Veteran's day

"sometime they will give a war and no one will come"

Carl Sandburg

Today is the day to remember or veteran serving and who have made the ultimate sacrifice for their country. It seems as long as I can remember there has been some war or major military action around the world. There seems to be no end to it. In some of the hearts and minds of the American public this is the extent of the parade.
WOD
1000 meter rowing

25 double unders

750 meters rowing

50 double unders

500 meter rowing

100 double under

23 mins. time.


This is the first rowing I have done in 2 years and feels good to be back. I lost my concept 2 rower in a fire some time ago so its been close to 2 years without rowing. I did compete in the Ergs years back and how can you forget the pain that inflicts!

anyway erg rowing is a great indoor training, but its not for everyone.