july 18th.

July 18th.



WO du jour:

25 mile bike ride in morning. Great weather, light wind and lots of sun. Good solid pace.



I was reading this morning on the Internet news of 10 ways to save money. One of the suggestions was to not join a heath club or gym that requires a contract for a year. 80% of people who use gyms, only use the facilities infrequently or only a few times in a year and still pay for a years membership. So if you join a gym make sure you can pay as you go or don't buy in because you are supporting a gym that a few members are benefiting. This is the norm. Besides, most people who use gyms don't get the results the owners claim you can achieve anyway. If you don't believe me, just look at the members and see how members look and act fit. Case closed.


July 17th.


warm up: heavy bag and Indian clubs. 50 sit ups 50 push ups


100 Kettlebell snatches 16kg 50 each arm in 2:59

100 box jumps 18"

100 ring pushups

time 10:08
This was a fine Mike Stehle workout from his Jersey kettlebell Club. He has a great program or I would not be using it.



July 16th.

WO du jour:

warm up with Indian club and sludge hammer as a mace.
Set gym Boss for 2 min/2min. but no rest between sets except to pick up the next. 12,16,20 kg for cleans,push jerk, snatch, long cycle for a total of I think 38 mins. work. With the two min. I went for speed so the reps were higher than normal. However, I was maybe a little too much as I felt wasted for too long after.