Turkey get up and outside the legs Kettlebell pratice

Oct.31th. Halloween.

Remember "Mickie" is always out to get you

"With the fearful strain that is on me night and day, if I did not laugh I should die.

Abraham Lincoln


WO du jour:

Run/walk for 2.5 miles in morning. more running and less walking. Legs felt good.

warmup with bands and jump rope;

Dumbell thrusters 30 lbs 3 sets of 5.

2-20 kg kettlebells for the following:

kettlebell side swing 5 sets of 5

kettlebell side snatch 5 sets of 5

kettlebell bottoms up snatch 5 sets of 5




Oct 30th.

It always prudent to practice the Turkish getup with a small child first before attempting the same with your full-figured wife or girlfriend.

" Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison

WO du jour:

morning session:

75 pullups

100 pushups

100 ab mats

100 air squats

Easy day....right!

Three bars of pain

Oct29th.

Even our punkins do CrossFit!

"It is the mark of an educated mind to be able to entertain a thought without accepting it. Aristotle

WO du jour:

Warm up: 2 mile walk-run with my fashionable Xvest.

Afternoon at Franks gym:

"3 bars of Pain"

"10,9,8,7,6,5,4,3,2,1 reps, AFAP, NO RESTING!

"Fat bar" barbell standing press 85#

Dead hang powerclean: 130#

regular barbell deadlift: 225#

The next time I will use bench press instead of the standing press and the sumo deadlift. Anyway I felt pumped up for hours after the session. The fatbar I have not used in a long time and really felt good in the hands.

Have a great day suffering and remember the mission is sacred

Oct 28th.

sport clothes always make you look fit.

"Time is the coin of your life. It is the only coin you have, and only you can determine how it will be spent. Be careful lest you let other people spend it for you. "

Carl Sandburg

WO du jour:

10 sets of 10 burpees and kettlebell ultra high pull combo

10sets of 10 dumbell cleans.

5 sets of kettlebell getup situps.

second session in afternoon.

set Gymboss for 30 sec work 30sec. rest with new kettlebell.

did 30 sets. at 13 reps per set 390 reps

the new bell feels different and it tends to add momentum with the smaller handle is somewhat easier to control. Anyway it was a good first session plus my heart rate was a little higher as you are in a different metabolic zone using 30 sec then 15 protocol.

Have a great day suffering and remember the mission is sacred

What another Kettlebell!

Oct 27th.



this is a picture of ''David" if it was carved under today weight standards.

"Any idiot can face a crisis - it's day to day living that wears you out.

Anton Chekhov

35 min walk-run today first thing in the morning with my 25# lbs. Xvest . Have to take it slow until my legs adopt to the stress of the extra weight, I don't need to be healing up stress fractures from over zealous training. However, by wearing the vest, you get increased heart rate even walking.

WO du jour:

warm up with foam roller, bands and 3 sets of pushups and air squats.

5 sets of 5 reps of sand bag squats

5 sets of 5 reps good mornings with barbell

5 sets of 5 reps 28 kg kettlebell press with no jerk

5 sets of 5 reps neutral grip pullups

Received a new American style kettlebell to try out to see if I like lifting with that type of kettlebell for GS sport. It seemed lighter somewhat, as the ball is large and the handle is smaller. Only time will tell where I will go with this system.

a little metcon

Oct 23rd

F#%king sports drinks suck!






"No matter what the competition is, I try to find a goal that day and better that goal.
Bonnie Blair

WO du jour:

No need for warm up on this as the whole thing is a ass kicking warm up or something!

cardio from hell
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 10R/L snatch 24kg kettlebell
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 25 pushups on rings
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 20 swings H2H 24kg kettlebell
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 20 pullups
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 20 KB wall balls 14kg kettlebell
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 50 situps
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.

26:07

Stay fired up!

Oct 22ND

If you want change, you have to commit your ass!

"If you're in a bad situation, don't worry it'll change. If you're in a good situation, don't worry it'll change.
John A. Simone, Sr.

WO du jour:

Morning: warm up with foam roller and bands.

10 min of the following with barbell without stopping

5 reps thrusters

7 reps dead hand power clean

10 reps sumo deadlift

10 mins of the following with 2-20 kg kettlebells without stopping

5 reps thrusters

7 reps dead hang clean

10 sumo deadlift.

Total time 21 min. and 11 sets total.

afternoon session:

set gymboss for 15 sec work and 15 sec rest

16kg kettlebell for 80 sets! a new record.

about 40 min total time of sets

Now that I am all fired up from the success of scaling up my snatch volume, so now we go back and do the same periodzation with 20 kg. Its the little success that move you forward that keeps you motivation high as long as you focus on quality of movement when going after work capacity. Have great day suffering and remember the mission is sacred.

you don't need a lot of time

Oct.20Th.














"Avoiding the phrase “I don’t have time...”, will soon help you to realize that you do have the time needed for just about anything you choose to accomplish in life.
-Bo Bennett


WO du jour:

Filty fifty routine: No need for warm up as the routine provides that.

50 box jumps

50 pullup:

50 Kettlebell swings with 16kg

50 KTE

50 lunges

50 wall ball with 20lb

50 double unders

50 Kettlebell press

50 Barbell goodmornings

50 burpees

26:12 min.time.

Second session afternoon


Heavy Kettlebell one arm pressing.
50-80 lbs sets of 3-5 reps

You don't need a time get a good training session. I have assembled over 200 short workout sessions from 10 min. to 30 mins. For the most part they are very intense after you warmup, but when time is limited with busy lifestyles, there is always time to get in a short session. Also short sessions allows for more than one and still get recovery.


Oct. 19th. Sunday

"If it keeps up, man will atrophy all his limbs but the push-button finger.

Frank Lloyd Wright

WO du jour:

45min walk run with XVest: Have to get reacquainted with the vest while running. Its that time of year to spend more time running and less time riding bike due to the the colder weather.


Sent time doing KB and barbell sots press and overhead squatting practice.

10 min snatch interval: one rep and hold at top in static form for count of 10 then back to swing. My shoulders felt good after that with the isometric holding which should also improve form.

No second place

Oct 18th.

"Never comment on a woman's rear end. Never use the words "large" or "size" with "rear end." Never. Avoid the area altogether. Trust me.

Tim Allen

WO du jour:

20 mile bike ride out and back on roads. Temp was cold for this time of year with a good wind. However, it was a great ride hitting speeds over 30 mph at times.

Joint mobility but no resistance exercise today.

A former SEAL friend would say at times, "second place is the first looser". In the SEAL community, you don't want to be working toward second place, as it my be a gun fight. So when I train, I try to be the best I can be at what ever physical exercise I may be using that day. Will I always come in first? Hell no! but if you don't relentlessly try to pefect you training, you will never be satified with your results. Never,never, be satified with a second best performance when you train!

what happened?

Oct. 17 Friday:

A big box gym looks impressive as hell but lacks substance.




" A word to the wise ain't necessary - it's the stupid ones that need the advice.
Bill Cosby

WO du jour:
warm up with bands and joint mobility. Then 5 sets of 5pullups, 10 elevated pushups,15 abmats, 20 air squats, 50 rope jumps

for 20 mins. time: Use 2 kettlebells.
6 KB squat cleans
9 KB overhead squats
12 KB SDHP
15 KB push press
That is really a tough session as the squat cleans and overhead squats put you down quick.

A local "big box gym" closed its door yesterday for the last time. You can probably blame its demise on a number of issues such as the sinking economy, competition of too many other gyms offering the same services for less, or not providing services people want. As with a lot of other business, you go to the location and you find a note on the door that they will no longer be open and you assess what you lost out of your relationship to that business. This scenario is and will be happing more ofter for the near future with the economic upheaval.
You are now angry as you have to find a new location or option to replace what service the failed business provided. In the case of fitness facility, there is usually others to takes its place as there is usually too many to support the local economy most of the time. I have been in that position prior so eventually, built my own"small box gym" to have available forever, regardless of what the rest of the fitness community decided to do. Its like a mini version of a big box gym, except, I put the type of equipment I want to use, and above all the it will close when I can no long get off my ass to open the door and turn on the music.

have a great day suffering and remember the mission is sacred.
Oct 16th. Thurs.

" I like long walks, especially when they are taken by people who annoy me.
Fred Allen

WO du jour:
20 mile bike ride on trail. good steady pace with no free wheeling.

later in the day:

20 kg snatch practice: one set of ladders 1-10 reps.
20kg snatch Tabata with 20 sec. work and 10 sec. rest. that got my attention!

Oct. 15th.wed.

"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.
Thomas E. Lawrence

WO du jour:

lots of bands, joint mobility
Back squats: sets of 3 for 10 sets
weighted pullups: sets of two for 10 sets

Pump up the kettlebell volume

Oct 14Th.





Proper kettlebell technique






" Life belongs to the living, and he who lives must be prepared for changes."
Johann Wolfgang Von Goethe

WO du jour:
Morning: 18 mile bike ride first thing in the morning. Very hard pace but felt good.

afternoon: bands and joint mobility warm up

Barbell rowing: 200 lbs 10 sets of 5 reps.
VO2 session: 15sec work/15sec rest. Did 70 sets for a new bench mark.
~420 reps

Have a nice days

Kettlebell Press with some static holds

Oct 13th.

this was a lift praticed in the day, as a static hold.

""Enjoy life. There's plenty of time to be dead."
-Anon.

WO du jour:

Bands, jump rope and joint mobility.

Morning:

Deadlfting from 95lbs to 385lbs. double lifts with hold at top for at least 20 sets.

After noon:

Bench press; 5sets of 5 reps (have not done BP is a long time)

Standing 20kg Kettelbell push jerk GS style. for 20 min. 1min;15sec work/1 min rest

over 200 reps total.

static holds with 32kg kettlebell overhead.

I have never used a training technique of static holding. Having power lifted prior and used isometrics for contractual strength, but never used weight to imprint technique. The technique as I understand this is take the primary sequences of a lift and hold a weight in that part of the lift for a short static holding pattern. This is very similar to several authors of exercise have experimented with in the past using isometric contraction variations. There really no agreement as to volume or duration but it is understood that strength and some hyperthopy is achieved. (Designing Resistance Training Programs;Steven J. Fleck/Wm. Kranemer Pg.14-21)

What I am looking for when performing static holding or isometric contractions, is to perfect the lifting technique and above all, secure the shoulder joint at the end of the lift on all overhead lifts.

Have a great day suffering and remember the mission is sacred

easy weekend.

Oct. 12th. Sunday:

"Age is strictly a case of mind over matter. If you don't mind, it doesn't matter.
-Jack Benny

WO du jour:

Bands and Joint mobility warm up

20 mile bike ride at race pace. good ride with no draft. I don't need on "stenking" drafting 71min. for the trip which is a good time.

Oct 11th. Sat.

This is a picture of a basic garage home gym with all the necessary equipment you will ever need to be fit and strong. You can almost outfit this gym on one years gym fee of 500 dollars, and no travel expenses.

"Regardless of how you feel inside, always try to look like a winner. Even if you are behind, a sustained look of control and confidence can give you a mental edge that results in victory.
-Arthur Ashe

WO du jour:

joint mobility.warm up

10 200 meter sprints and 25 air squats between each set.

10 hand to hand swings with 24kg kettlebell and 10 ring pushups for 10 sets.

heavy bag time.

Oct. 10th.


your counter punch is a little slow.






"Alexander Hamilton started the U.S. Treasury with nothing, and that was the closest our country has ever been to being even. (they never learn)
Will Rogers


WO du jour:
bands and joint mobility warmup:
12-40 yd sprints(have done no running in two months and feels werd. )
70 burpees. (I was only scheduled for 68 but what the hell is a few more.)

Heavy bag punch and kicking with gear. for 10 min. It takes a few min. to get up to speed but its sure a great workout by its self anytime.

4 sets of the following:
500 meters rowing
2-40 kg kettlebell suitcase deadlift 10 reps
25 weighted situps
2-16kg kettlebell long cycle clean for 20 reps
23: mins.
good workout first thing in the morning.

Have a great day suffering and remember the mission is sacred.

oct.9th

Riding on the track is an adventure if you never tried this.

"Friends and acquaintances are the surest passport to fortune.
Arthur Schopenhauer

WO du jour:
20 mile bike ride at noon. Nice warm fall day.

you need more stress not less.

Oct. 8th.


Squeezing a rubber ball can be a stress reliever, but I prefer other physical methods






"Training gives us an outlet for suppressed energies created by stress and thus tone the spirit just as exercise conditions the body.
-Arnold Schwarzenegger



WO du jour:
jump rope and bands warmup:

8sets of three reps each:
36 kg one arm kettlebell swing
50lb double dumbell step up squats on high box.
pullups with 14kg kettlebell.
power cleans with 32kg kettlebell.
old fat bar style barbell clean and press.


There is good stress like when you are pressing a heavy weight until your eye balls pop out. Then there is bad stress when you continue to watch the stock market hit the shitter.

Have a nice day suffering and remember the mission is sacred.

work the posterior chain

Oct 7th.

Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.
-Marie Curie


WO du jour:

Stretch bands warm up.
65 burpees.
set gymboss 15 sec.work and 15 sec. rest.
60 sets of 16kg kettlebell snatch. 360 reps.
My goal is to get to 80 sets then shift to 20kg kettlebell and work that up. That should keep me busy for a while.



A friend came over to see what he can do with his damaged shoulders form heavy bench pressing. I showed him my routine with the bands and kettlebell joint mobility. After working all the shoulder articulations, we found that there was similar issues with flexibility and mobility in the rest of the posterior chain also from heavy squatting and deadlifting. He has a lot of work ahead of him to get his game back.

Have a great day suffering and remember the mission is sacred.

lets go heavy on the weights

Oct.6th. Monday

Don't get depressed. things always better when looking upward.

"Get action. Seize the moment. Man was never intended to become an oyster.

Theodore Roosevelt

WO du jour:
1.5 hr bike ride on a cool morning.

after noon session at Franks gym:
10 sets of 225 x5 speed deadlifts
10 sets of 32kg.x5 speed press.

As the weather cools off I tend to push heaver weights for most of the winter months as part of some simple scale periodization mode. So from now on, after devising a small plan, there will be an increase in load weight and less volume(old time time strong man stuff). However, there will be days when high volumes will be used to hit all the metabolic ranges during the weeks training and to get that GS work capacity.

back from vacation; back to work.

Oct. 4th.

This is what your government, in a bipartisan effort, has sealed our financial death as well for future generations. Bailout! want a injustice on the America public.

"I have never known a more vulgar expression of betrayal and deceit.

Lucien Bouchard

WO du jour:

15 mile bike ride. good pace. weather is much cooler.

second session:

100 16kg swing one arm and then 10 burpees.

100 16kg swings one arm and 10 burpees.

100 20kg swings one arm and 10 burpees.

100 20 kg swings one arm and 10 burpees

100 20 kg swings one arm and 10 burpees

cool down with 20 burpees.

vacation was good. The biking around Cherokee was a disappointment as the roads were bad. It not that the hills or small mountains are a problem, its really the condition. Its good thing I took my MT bike as there is really no shoulders and the side you need to keep close to when traveling down the hills to share with cars were all broken up for the most part. It was good to be out in the fresh air of North Carolina.

going to the mountains, don't for get kettlebells.

Oct. 1st.



I have been to all the mountain areas in the US and the Great Smokey's are the most picture perfect.






"Climb the mountains and get their good tidings.
John Muir


WO du jour:


good warm up with bands and 2 sets of 500 meters rowing.


65 burpees( much better today)


60 box jumps


60 barbell power cleans( got 190# for a change)


2x5 min. 14kg continuous cleans. ( lost count 150)





Second session: 21,15,9 reps for time.


2-20 kg kettlebell thrusters.


24kg kettlebell swing.


pullups


rowing 400 meters.



We are going to the Ashville NC area in the great smokey mountains for a vacation with my Vets club, Nam Knights of America MC. I was raised in the "Dacks" of New York state, so I always liked the mountain areas especially. No I did not leave home without my Kettlebells!