Keep it simple and intense.

Feb 23rd

Rich is getting in some kettlebell press ladders with 100lbs. He watching a timer and not a plasma TV.

Our age is before all things a practical one. It demands of us all clear and tangible results of our work.

Theodor Svedberg

WO du jour: GS and Crossfit,

500 meters rowing, setting #8

21reps 2-20kg kettlebells Push jerk

500 meters row

18 reps 2-20kg kettlebells Push jerk

500 meter row

15 reps 2-24kg kettlebells Push jerk

500 meters rowing

12 reps 2-24kg kettlebells Push jerk

19min time.

Normally this WOD is done with the barbell, and I do barbell work 50% of the time, but my goal is to increase my work capacity in a GS mode and substituting kettlebells works well for me. It just one of those simple workouts that people think is not enough, but just try in carry on a conversation as you workout.

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

short endurance session.

Feb. 22



One arm snatch by one of the greatest Russian lifter ever produced. If you don't know his name you would never understand.

Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.

Dan Gable

WO du jour:

Rowing warm up: 2000 meters. Bands light kettlebells.

10 sets of 5 Kettlebell squat snatch lift with 12kg

10 sets of 6 reps dips on bars.

5 min GS push press 16kg.

5 min GS snatch 16kg.

5 min long cycle 16kg.

all three sets were done with 2.5 min each arm with no rest between sets or exercises. 15 min without setting the kettlebell down. It really felt good when I stopped; go figure.

Feb 21th.






These solders are performing what appears to be thrusters. Its a great exercise, I only wish they did that when I was in the military.




WO du jour:

warm up up with Indian clubs, battling ropes, and bands.
1 leg platform squats: 20 reps or so on very high box.
40lb one arm squat snatch. 40 reps
40 reps L sit pull ups: that took a lot of time as I can only do 2 or 3 at a time.

Reciprocal Inhibition; kettlebells are the answer.

Feb 18th


I would not want to be in the gym to witness this and not make some smart ass remark, even though it a significant feat of strength. They now have a belt just for hanging weights around your waist to avoid such comments.

Give me a lever long enough and a fulcrum on which to place it, and I shall move the world. Archimedes

WO du jour: Morning

Warmup with bands and light kettlebells

10 reps kettlebell thrusters 16kg.

10 reps pullups

20 situps

20 side kettlebell swings 24kg

Afternoon:

Battling ropes warmup and indian clubs

3 sets of 16kg kettlebell snatch @2.5 min each arm continously.

15 total mins.

5 min seated press.
"Reciprocal inhibition" sounds like method for safe sex, but it is really one of those fancy concepts in exercise science that describes how muscles oppose each other to allow movement. one side of the joint relaxes so the opposite member can contract. When I was one time impressed by NSCA journals, they would explain some of these concepts in terms that would impress the uneducated when it comes to fitness and athletes. But today I know we don't have to make exercise so complicated and contradictory by the information that is published each year. Remember, we are getting fatter and less athletic each year as a nation.

Kettlebells when performed in GS lifting style has a natural reciprocal inhibition or you will not be able to use the weights in such duration with efficiency.

WO du jour:

early crossfit model during WWII

Feb 17



Crossfit WWII style





"It's not the load that breaks you down - it's the way you carry it.
-Lou Holtz

WO du Jour: warm up with bands, Indian clubs, pulleys.

50 reps of 2-12kg kettlebell side swings
50 reps of 2-12 kg kettlebell side snatch
50 reps of 2-12 kg kettlebell bottoms up snatch and press.

GS practice: level 13 2.5 min work on each arm and 2 min rest
2 sets of 5 min each with 16 kg. snatch 35 reps per hand before switch.
2 sets of 2.5 min 2-16kg long cycle clean.
1 set of 5 min 16 kg fig 8 and catch for cool down.

Afternoon: Bike ride 16 miles. Temp 40 deg. great ride.

From the picture above you see servicemen during WWII at basic training. Although the weights were crudely made with cans filled with concrete and a length of pipe, it served the purpose to give our troops the upper body strength. Back in the day prior to the war, lifting weights were only used by a few people, who were considered odd balls. Now you find Crossfit"boxes" used in many of our military facilities all over the world. It this trend continues we will have the fittest military in the world.

Blackwater logo change to PC level

Feb 16 monday:


Its now a collectors item.



"Effort only fully releases its reward after a person refuses to quit."
-Napoleon Hill

WO du jour:

bands and indian club warmup:

Tabata "Battling Ropes" 9 sets 20 sec work, 10 sec rest.

10 sets of barbell dead lifts: 145-375

10 sets of kettlebell push press. 20 kg to 36 kg in sets of 3 reps.

"Blackwater" is a security training firm that has received a lot of bad press by the media for some of its company work when conducting security operations in the war zone of Iraq. As contractors, they are trained to perform various kinds of security protection in a very difficult environment. As a result of incident inwhich some of Iraq citizens were killed, a few of its contractors were charged with a crime and the company lost its contract to protect state department personnel in Iraq. That's the short of it.

Blackwater will survive this upset in their business by changing their name and refocus its core business model on training which is the best in the world for law enforcement, civilan security and citizens who have to defend themselves . Blackwater now has several more training centers like the first one in North Carolina that provides high quality defensive firearms and protective service training at any level. But to demonize a company just because some of its employees made mistakes in judgment in a war zone, and to make political mileage, is something we have to all be concerned with. Blackwater trains warriors who do gods work.

Tough times never last, but tough people do.

"

Squat cleans are man makers

Feb 15Th.

My collection of kettlebells is almost as complete.

WO du jour:

crusher grips up to 250#, stretch bands and Indian clubs. What? no fucking threadmill! Homie don't do gerbil walk. Jump rope.

30 reps 4okg sand bag squat clean and then 30 reps dips

30 reps 2-20kg kettlebell squat clean and 30 reps pullups

100 sit ups

40 kg kettlebell cleans 2x5

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

Kettlebell sessions for this week.

Feb 14th. Valentine's day




Stimulant package






I always keep a supply of stimulant handy in case I see a snake, which I also keep handy.

W. C. Fields
WO du jour:
5000 meter rowing: 30 sec fast, 1:30 easy. #8 setting on the C2
level 13 GS kettlebell sesssion: 2.5 min each hand work then 2 min rest.
cleans 14kg
snatch 16kg
push jerk. 16kg.



Feb 13th.
rest day

Feb 12th.
WO du jour:
BB front squat and dead hang clean couplet. 40 reps each
Dips: on fixed bar 40 reps
Level 11 GS kettlebell training
snatch
Push jerk
bottoms up push jerk
2 min each arm then 1 min rest on each

Feb 11th.

WO du jour:
shoulder warm up:

100 swings with 12kg.
12kg clean 30/30
16kg clean 30/30
12kg snatch 30/30
16kg seated press 25/25 2 sets

Feb 10th.
WO du jour:
Short bike ride to warm up:
2 min work and 2 min rest with 16kg. KB GS snatch lift
4 sets of 2 min each hand. @10 reps per min. pace
single kettlebell snatches from the floor. 50,60,70,80,90# 90# was a record which was easy.

First official GS training session.

Feb: 9th.







The Job is never finished.

Never hurry. Take plenty of exercise. Always be cheerful. Take all the sleep you need. You may expect to be well.
-James Freeman Clarke


WO du jour:
first session: set timer for 20 mins. and perform as many sets as possible.
250 meters on C-2 at a #10 setting.
21 95# SHDL
15 pullups ( had to use assisted pullups)
Made 6 sets.(bicepts started to cram a little from all the concentric pulling)

Feb 8th.
Sunday bike ride. Wow! its almost like spring with temps down up to 40 degs. First real bike ride in a month where I can ride on regular roads. The roads are filled with salt and lots of sand from the frequent applications durning this long winter. Well, the ride was sceduled for 20-30 miles, but the sunny morning turned to over cast, then of all things, it started to rain. Shit, I got wet and after a haft hour of riding in the cold rain and decided to cut and run. Total ride about 18 miles at a good spin pace, but it was worth it.

World kettlebell club adds another convert

Feb 7th.

Don't that kettlebell look good? They also perform just as well.







WO du jour: World Kettlebell club fitness license workshop


Mike Stefano conducted a world kettlebell fitness style training at his gym. The program consisted of going over all the primary lifts in Girevoy sport so the technique was consistent with performing timed sets with a challenging kettlebell. Mike is a master kettlebell coach and author of the Fireman's fitness program. As a retied career fireman, who knows that the best way to become fit and develop the necessary attributes for responding to emergencies,is fitness what kettlebells can supply. Mike did a great job in demonstrating all the lifts to us who had prior experience and get more efficient technique. It was well worth it an I

I have been using kettlebells and attended a number of training session with top kettlebell coaches, but this kettlebell style really represents what kettlebell sport is all about. It is efficient and physically adopted to develop maxium speed strength and large work capacity.

World and the American kettlebell clubs both have a periodization program's so if you want train for max fitness or compete in a sporting event that is growing in size. The kettlebell are all standardized in size so no matter what weight you use the physical positioning will be the same was you change weights. This is critical when the slightest change is you style with impart unwanted stressor to you technique, so your lifting performance to achieve max reps with a chosen weight more difficult. The world kettlebell provides each trainer with starter kettlebell so you can start training new.

The world kettlebell program is the work of Valery Fedorenko, who is a international master of sport, which is highest level of sport competency that one can achieve. Everyone spends quality time with Valery if they want to be a good kettlebell coach.



So now I should have the tools to go forward and perfect my kettlebell program, which should take me into the next century.

Performance gains with hard work not dope

Feb.5


This is what our disgraced athletics may need. Gold metal winners smoking dope......sad state of affairs!





"Most of our faults are more pardonable than the means we use to conceal them."
-François de La Rochefoucauld





WO du jour:


Warm up with bands and light pulley.


30 burpees with pull ups
Set gymboss to 15sec.work and15sec. rest with 16 kg kettelbell GS snatch. (no hail Hitler snatches)
61 sets or 400 reps in 30 min.

It takes personal responsability

Feb 4th.

This lady took responsibility of her weight condition and changed her life on the "big looser". But not all are that successful.

What distinguishes the elite from the masses is their insistence on quality. This implies a responsibility, to all, for all …” “You have not done enough you have never done enough, as long as it is still possible that you have something of value to contribute.”

WO du jour:

bands and pully warmup:

set timer for 30 min work and do as many reps of the following:

2-16kg kettlebels, dead hang, squat clean to rack, perform a lunge with each leg in rack postion, then push jerk, and return to dead hang.

60 reps in 30 mins as my back started to tighten up so I did them 2 per set then to the floor from the squat cleans, but actually the weight is light for the push jerk. I wanted to do 100 reps and with a heavier weight, but it was my back spazing out took me out today. I will however do this again soon as it felt real good.

2 min 16kg push jerk 30 reps

5 min 16kg fig. 8 and hold.

I was watching the 'Biggest Looser program" the other night for 10 mins, as that is all I could stand. No I normally don't watch these unreality programing, but I could not believe the size of there people and stand there exposed with little clothing and tons of fat literally hanging like heavy circus tents for millions to see. One of the weight in, which is performed on a truck scale, did not loose one fucking oz in a week of training and dieting......so she claims.

The short of it is that the lady who did not loose weight, based on her demeanor and excuses, did not take responsibility and took the victim role as an excuse for not being responsible for her actions. What a surprise that is, how do you think she got morbidly obese in the first place?

I you want to loose weight, get stronger, its up to you and you alone. It just that simple.

Good old days

Feb 2nd

This is what was used in the day.....yes there was no plazma TV.

WO du jour:

10.9.8.7.6.5.4.3.2.1. rep AFAP

14kg trusters

burpee and pull combo

19:44

I wanted to use 20 or maybe 24kg for the trusters but I had to work out very eary in the morning and not warmup up for pressing.

Super bowel sunday

Feb 1st. super bowl sunday


"When I played pro football, I never set out to hurt anyone deliberately - unless it was, you know, important, like a league game or something.



Dick Butkus





WO du jour:


500 meter rowing with damper at 10 for the first time( boy that got my attention)


10 pullups


50 pushups


30 kettlebell side swings with 28 kg.( really too heavy for that but what to hell)


500 meter rowing


30 wall balls


30 box jumps


30 stepup with 28kg kettlebells.


500 meter rowining


50 abmats


30 2 kettlebell side, bottom up, overhead snatch.


19;52 good session but the rowing really made the intensity go up with the # 10 damper setting keeping the rate a 1:49 or less.