June 30

July 4Th.

Happy 4Th of July!

15 mile bike ride followed by some sets of 1 min swings with 16kg kettlebell.

July 3rd.

WO du Jour:

2 mile run. very good pace and felt relaxed with is key to running well.

20 mins. 16kg Long cycle @ 9 reps per min. with single kettlebell. over a 180 reps for the set and felt real strong especially the last 10 mins. Sifted hands after 1 min. to keep pace and form solid.

July 2nd .Thursday

WO du jour:

10 min heavy bag warm up. Stretch bands.

4 min set push jerk with 12kg kettlebell

10sets of 10 reps 2-16kg kettlebell jerk..

10sets of 10 reps 2-55 lbs dumbbell dead hang cleans.

July 1st. Wed.

WO du jour:

Barbell squats: 5sets of 5 reps 100 lbs.

Pull ups 5 sets of 5 reps

barbell jerk 5sets of 5 reps 100 lbs

GHD back extension 5 sets of 10 reps.

Tai Chi Class

June 30th. Tues.

WO du jour:

Warm up on stretch bands, 10min. on Tai bag continuous hands, feet, elbows, knees.

12 kg kettlebell 6min snatch at 14 reps per min. 84 reps

12 kg kettlebell 6 min snatch at 16 reps per min. 96 reps

16 kg kettlebell 6 min snatch at 14 reps per min. 84 reps

20kg kettlebell 2 min one arm swing.

2 mile easy run.

June 29th.

June 29th. Monday.

We live an breath by the clock.

WO du jour:
Stretch bands warmup for shoulders mainly, 10 min. on C2 rower for watts. 50 abmats,
2-12kg timed jerk set. for 6 min. 65REPS
Barbell Deadlift: 5sets of 5 reps 225lbs.
barbell push press: 5sets of 5 reps 95 lbs


June 28th. Sunday
Wo du jour:
30 mile bike ride in early morning. very sold pace on my racing bike, lots of good hills short and long, humid. It was a great ride. at around 2 hours.

June 27th. saturday.
WO du jour:
sprinting out side by my old Hosp. grounds training area.
10 set of 100 yards running sprints up hill
10 sets of 50 16kg kettlebell swings (500 reps)
I did not time, but it took around 20 min based on past performanc.

My back tighten up a little from all the swings but the great thing I noticed was the increased length stride length running which I did not have as of late.

June 26th.
WO du jour:
10 min Tai Bag hands,elbows, knees, kicking.
5 min tire slam with 15# hammer continuous.
1min work 1min rest. pullups and stepups squats with 2-12kg kettlebell in rack postion. 6 sets
5min timed set 2-12kg long cycle- first time for this was good. did 30 reps total
2min timed set 16kg long cycle each arm
2 min timed set 20 kg long cycle each arm

I could really feel the difference when you start to train longer than 3 min like I have been, so the 5 min set was the first time I really had to focus on the rack placement more.

June 25th
WO du jour:
morning: 25 mile bike ride. very humid but at least its not raining.

June 24th. Wed.

WO du Jour:
10 min heavy bag warmup, stretch bands.
12kg snatch ladders: 14-16reps per min. 2 min rest between sets.
10reps, 20reps, 30reps, 40reps, 50 reps each hand. (300reps total)
Morning tai chi class and joint mobility.
afternoon
12kg snatch 2-4min sets at 14--16 reps per min.

June 23

June 23rd. tues.

AKC special custom paint jobs.






WO du jour: warm up with 10 min. on heavy bag hands and legs.
50 reps burpees and pull ups
50 reps SDHP
10:16


4 min. 12kg. warm up.
4 min 12kg push press each arm.
1,2,3,4,5, ladder push press 20kg. each arm.



15 mile bike ride in afternoon.



June 22 Monday


WO du Jour: Back home in my gym. Warm up with heavy bag, Indian clubs.


3 sets of GHB situps and back extensions 20 reps each set.
2min each hand 12kg swings
2 min each hand 16kg swing
4 min. LCC 2-12kg
4min LCC 2-16kg.
4 min. LCC 2-16kg.

june 21st.

June 21



This comes under the heading"if you have to ask, you probably won't understand"









WO du jour: Complete the American Kettlebell Certification this weekend.

What can I say? It was a hell of a weekend in Long Island for the American kettlebell Certification. I must confess that I did not attend just to get another certification like the ones that paper the walls of my Gym, but to be come part of a movement that fulfills my need to have a continuous improvement program for my fitness. It was well worth the time, effort, and money.


The group was separated in two squads with "blue squad" was coached by Capt. Mike, and silver squad by Marty Farrell. As the evolutions in both squads were being exercised, Head Coach Valery Fedorenko, who is a Master of Sport consciously roamed the floor correcting everyone. So all during each exercise, you were never with out some one checking or optimizing you form.

We got to see two 1o min. sets by two canidates for level increases.

It was not 5 minutes into the program, that you get a flavor for what was to be the program du jour. We started with 3 min timed sets of long cycle cleans for various rep sets per min. You would think that the slower would be easier, but setting in the rack position for long period can be uncomfortable (painful sometimes. My problem is my arms are too big and chest is in the way of a good elbow position,therefore until I find a better option, it going to be painful trip.

During the two day each participant did at least 30 timed sets that broke down each lift in all its components. No stone left unturned in regards to techinque, being so inportant in GS kettlebell sport.

I can recommend the America Kettlebell Club as a must for any serious trainer or fitness profession who want the best coaching methods. I got to meet a lot of great people who I hope to see and work with in the future.

June 14th

June14th


"Bob's Sunday bike ride crew assembled to ride and remember Bob who passed away same time last year.






WO du jour:


Warm up with bands, Indian clubs.
3mins each arm kettlebell GS push press, snatch, long cycle for 18min. not dropping the kettlebell.


Second session at noon:
Special 25 mile memorial bike ride for our Friend Bob who passed away this time last year.


30 of us traveled one of his favorite routes, and stopped at a "moonbeams" wild life preserve he help founded.

June 13th

June 13th.



Received my Ham-glute bench today. Now my Crossfit box is complete.
No, that's a model on the bench.






WO du jour: Heavy bag warm up, Indian clubs

50,30,20 reps for time

ring rows

24kg kettlbells burpee,push up, shugg.

glute/ham bench sit up

20kg fig. 8 and catch
26:50


The Kettlebell burpee/push up/power shugg was the hardest exercise. It hits the whole body.
I did not go to full hyperextention on the sit ups yet until I get accustom to the position. My bench sold by Yukon equipment, is equipment you normally don't see in too many gyms except in Crossfit ""boxes." Its great for handstring work.

june 11,10

June 11th.
Picture of a Russian gym. Notice no treadmills or Plasma TV. don't feel sorry for them, they are doing gods work. See the metals on the wall, that's a lot of sweat to get that many.

WO du jour:

warm up on heavy bag for 10min straight.

5 pullups

5 push press long cycle with each arm.

12,16,20,24 kg kettlebell warm up 28kg kettlebells 5 sets of 5. all long cycle. no rest, just slow and continuous pressing and pull ups.


June 10th.
WO du jour:

Heavy bag warm up, jump rope, 50 push up,100 sit ups, 25 pull ups.

18 min. of push press, snatch, LC with the 16kg kettlebell without setting it down. shift arms after three min.

Tai chi class in the morning.

June 8th.

June 8th

The fat bar was the standard in the early part of the last century.

WO du jour:

Heavy bag warm up, stretch bands.

6 rounds

10 pull ups to chest height(at least try)

10 SDHP with the 110 "fat bar" barbell.

10 kettlebell push press 24kg each arm.

18:20

june 7th.

June: 7th.

A pro bike that even has electric shifters. Don't ask the price.

WO du jour:

50 mile bike ride! very good ride; felt real strong all the way, but then again I work on "work capacity"all the time anyway. Last year was not the case, when after 30 miles my legs would go dead.

100 swings with the 24kg to lossen up the hamstrings after the ride.

June 6th.

WO du jour:

20 mile bike ride: missed the club ride due to coming too late, but made the ride trying to catch the group. Good ride but alone. I could have done that home.

afternoon session:

3min work one arm push press, snatch, long cycle 12kg for warm up. 6 sets total.

2 min. long cycle 3 sets with 2-12kg ketttlebells with 2 min rest between sets.

June 4th.

June4th.

1920's girls hockey team....what?

they do use big sticks.

WO du jour:

warmup on heavy bag hands and feet.

5 sets, 15 reps of Dumbells split clean from floor 40lbs each hand

5 sets, 20 reps of prone righ body rowing.

12:17

1min./1min. work rest 2-12 kg kettlebells long cycle. 10 sets.

The DB split cleans are a lot harder than they look in regards to stress, you really have to push yourself to keep going.

Worked on the two kettlebell long cycle with the consentration of getting the hand snap at the top to get shoulds packed better and closer to hand.

June 3rd.

WO du jour:

15 mile bike ride on MT bike.

Tai Chi class in morning

june 2rd

June 2nd.

this was on EBay for sale as a 100 year old kettlebell. Hell, a lot mine look like that now and there only a few years old.

WO du jour:

warm up with 5 sets of C2 rowing in watts, bands and heavy bag. (its going to be quick and dirty.

CrossFit "Randy" 75 # barbell power snatch 75 times.

4:54 for a new record!

My work capacity since I tried it a few months ago is increase dramatically.

Afternoon session:

16 min. of GS snatch at slow pace.

June 1st..

June 1st.


Nice rack ladies







WO du Jour: warm up with Indian clubs and stretch bands.


set one: Dumbell complex. 2-45# without hands leaving handles until completed 5 rounds.
dead lift
high pull
dead hang clean
front squat
burpee (don't let go of handle, get your ass up and start again.)



Set 2 Kettlebells 2-20kg
do 5 sets.
5 thrusters
5 rope pull ups
5 Curtis "P" routine. ( squat clean, side lunges, and push press as one rep)

This is not for an amateur, so don't think it cool.

May 31 sunday

May 31th.

Early bike ride. this guy may get lucky.

WO du jour:



bike ride in Early morning. 18 miles. then down to my "box" right after for some kettlebells.

Kettlebells snatch 100 reps with 16kg
50 ABMATS
50 pull ups in sets of 10
5 min of juggling with 20kg. kettlebell.