Dec.16:
Warmup: Indian Clubs, and light dumbbell for shoulders, form roller, jump rope.
“Lumberjack” WOD
20 reps Deadlift BB 215lbs. then 500mter rowing
20 reps dumbbell swing 40lbs. then 500mter rowing
20 reps burpees. then 500mter rowing
20 reps Zercher squat 100lbs. then 500mter rowing
20 reps burpees. then 500mter rowing
20 reps pull-ups then 500mter rowing
20 reps box jumps . then 500mter rowing
20 reps dumbbell squat cleans 2-35lbs. then 500mter rowing.
Normally “Lumberjack” WOD is normally done with running 400 meters but today it sucked outside, so did rowing. Also did Zercher squats to get more mobility instead of overhead squats. 42 min time was not bad, but then I did not use prescribed weights load.
Gut check on Martial arts exercise for next year;
No I don’t think I will be training for the next MMA fight! Its bloodsport for young aggressive males between the ages of 18-30years old, so that leaves me out and training they use is not unique, as I use everything they use for tools and technique. I’m just not going to have my face rearranged and my ears flatten rolling around on a sweaty caged in mat. However, it’s a great sport to watch but that’s all it is to me.
I have the background to use martial arts of several styles as an instructor for many years, so all that I needed is to plan out a group of movements that are fitness and mobility productive for no special self defense purpose. When you all look at martial arts in commercial schools, they are not for the most part dealing with self defense methods; you are really practicing fighting as a sport of fitness. The definition of self-defense in the legal world is difficult to justify, with or without weapons and you may just learn a enough to get yourself in trouble. The only people who can use real martial arts are military and law enforcement personnel to defend themselves or protect others without much reservation.
Citizens when using martial arts today do it primarily for fitness and youth development. Most of the schools and programs out there are doing a great job in that regard. The instructors in commercial schools don’t want to be known as a bunch of hard nose fighters nor do they want to be liability for injuries during training or on the street if your students starts using the arts outside the gym. All fighting has to be performed in a controlled environment with strict guidence. Therefore for the most part, martial arts schools what advertize that you will learn how to defense yourself in a life or dead situation are doing you a disservice. You see the elements of defending one’s self in a tactical context where the objective is render the opponent(s) harmless, cannot really be trained in a gym environment, plus you may not want to have that outcome on your conscience any way.
So this coming year I have a special 30-60 min martial arts routine(always a work in progress) workout I learned overseas, with a lot more joint mobility speed-strength work and less banging on the bags or slow lifting. Because most of the movements and training on speed strength are ballistic techniques, which is the primary focus of training at my age, should enhance my total body function. There is just too much sagittal programming in the past causing imbalance. Martial arts workouts if performed continuously or with hard ballistic intervals, can make you ripped and pimped out rock hard! (not like a "Jersey Shore" Pimp)
Saturday, December 18, 2010
Thursday, December 16, 2010
Crossfit work for the coming year.
Dec.15th.
Warmup: Indian Clubs, and light dumbbell for shoulders, form roller, jump rope. Joint mobility for legs and back..
3 Sets; Kettlebell pressing, pull-ups, DB swings and Kettlebell pull over and crunch
Second session:
heavy bags/speed bals, hands and legs. For 30 min.
Gut check on CrossFit exercise for next year;
Crossfit is gaining on the fitness world like a freight train. That being said, is it real?
1. For the last 6 years I have been using Crossfit or various versions of WODs into my daily fitness program. However, I don’t teach or coach the program myself even though I have a cert, but I still don’t believe it qualifies me to be a good coach. My reasoning is that I really can’t perform some of the exercises due to some physical limitations, so I content to use what I can do or scale the exercises I suck real bad at. The other thing, I don’t really want to be committed to a commercial “box” being well entrenched in retirement mode. Therefore I am content to have my personal Crossfit "box" next to my house with every toy and function to do any Crossfit routine. (don’t ask how much that cost me!) I will continue to use Crossfit WODs for the coming year because, they work and can use a vast number of exercises for a personal fitness program.
2. The upside of using Crossfit program is that it promotes intensity and variability. Crossfit program can be done almost daily if it’s planned out as not to get into over use issues. It works and the detractors can spit and sputter about its dangerous and can kill you(no one has died yet, but I have seen unfit joggers die during a marathon this year). The other fitness program out there can talk a lot of shit how intense it is and effective their program is, then look for the “poster boys and girls” to see the fruits of their program. Crossfit has hundreds of fit examples.
3. Once you become well schooled in Crossfit exercises, and most are very basic, like barbell clean and jerks, pull-ups and Kettlebell swings, you can compete against others in the nation in the “games”. However, you better had done your homework, as competitors are as serious as a heart attack! Crossfit as fitness promotes a competition style by timing each routine and matching your performance with others daily. However, you still have the option to perform at your level of capability. I will continue to time all my training as I have done in the past when I train mostly by myself, so I do need the added pressure of matching against the clock.
4. One size fits all program? Just about in my experience. There may even be too much for the average to handle or the professional to focus to be successful. I have gotten the Crossfit Journal since it was being published; therefore I have tons of fitness information that would take a life time to reconcile. Crossfit is constantly attempting to define fitness as a global concept for all to embrace. But the most important aspect as Crossfit evolves, is the continuous investigation of all so called stand alone sports like powerlifting, running, football, shooting, and the list is endless. Coach Glassman I think is trying to be as inclusive as possible so no one in the fitness world is left out considering his 10 elements of fitness applied to Crossfit. So regardless of your fitness interest from trail running to gymnastics to strongman training you can be part of the community. Also, you can follow or attend a “box” based on your personal style of training from the basic main site WOD to the more aggressive multiple WODs like SEALFIT site. My personal favorite is Tactical Athletic of Jeff Martone’s as it has a good combination of strength and endurance for someone who has to use tactical attributes that a fireman, LEO, or military which I will continue the coming year as it is for the real deal people on the street each day.
Dec. 14th
66 min run/walk in very cold weather.
Warmup: Indian Clubs, and light dumbbell for shoulders, form roller, jump rope. Joint mobility for legs and back..
3 Sets; Kettlebell pressing, pull-ups, DB swings and Kettlebell pull over and crunch
Second session:
heavy bags/speed bals, hands and legs. For 30 min.
Gut check on CrossFit exercise for next year;
Crossfit is gaining on the fitness world like a freight train. That being said, is it real?
1. For the last 6 years I have been using Crossfit or various versions of WODs into my daily fitness program. However, I don’t teach or coach the program myself even though I have a cert, but I still don’t believe it qualifies me to be a good coach. My reasoning is that I really can’t perform some of the exercises due to some physical limitations, so I content to use what I can do or scale the exercises I suck real bad at. The other thing, I don’t really want to be committed to a commercial “box” being well entrenched in retirement mode. Therefore I am content to have my personal Crossfit "box" next to my house with every toy and function to do any Crossfit routine. (don’t ask how much that cost me!) I will continue to use Crossfit WODs for the coming year because, they work and can use a vast number of exercises for a personal fitness program.
2. The upside of using Crossfit program is that it promotes intensity and variability. Crossfit program can be done almost daily if it’s planned out as not to get into over use issues. It works and the detractors can spit and sputter about its dangerous and can kill you(no one has died yet, but I have seen unfit joggers die during a marathon this year). The other fitness program out there can talk a lot of shit how intense it is and effective their program is, then look for the “poster boys and girls” to see the fruits of their program. Crossfit has hundreds of fit examples.
3. Once you become well schooled in Crossfit exercises, and most are very basic, like barbell clean and jerks, pull-ups and Kettlebell swings, you can compete against others in the nation in the “games”. However, you better had done your homework, as competitors are as serious as a heart attack! Crossfit as fitness promotes a competition style by timing each routine and matching your performance with others daily. However, you still have the option to perform at your level of capability. I will continue to time all my training as I have done in the past when I train mostly by myself, so I do need the added pressure of matching against the clock.
4. One size fits all program? Just about in my experience. There may even be too much for the average to handle or the professional to focus to be successful. I have gotten the Crossfit Journal since it was being published; therefore I have tons of fitness information that would take a life time to reconcile. Crossfit is constantly attempting to define fitness as a global concept for all to embrace. But the most important aspect as Crossfit evolves, is the continuous investigation of all so called stand alone sports like powerlifting, running, football, shooting, and the list is endless. Coach Glassman I think is trying to be as inclusive as possible so no one in the fitness world is left out considering his 10 elements of fitness applied to Crossfit. So regardless of your fitness interest from trail running to gymnastics to strongman training you can be part of the community. Also, you can follow or attend a “box” based on your personal style of training from the basic main site WOD to the more aggressive multiple WODs like SEALFIT site. My personal favorite is Tactical Athletic of Jeff Martone’s as it has a good combination of strength and endurance for someone who has to use tactical attributes that a fireman, LEO, or military which I will continue the coming year as it is for the real deal people on the street each day.
Dec. 14th
66 min run/walk in very cold weather.
Tuesday, December 14, 2010
Developing a new training plan for next year
Dec.13th.
Warmup: Indian Clubs, and light dumbbell for shoulders, form roller and some heavy bag hands and legs.
Rainy day WOD so its at my box out side porch for some Metcom.
1000 meter rowing on C2
50 wall balls
1500 meters rowing.
50 burpees(suck as always so I will stay out of prison so I have to use them for fitness)
2000 meters rowing
Good session and doing it outside in the fresh also made it enjoyable, except for the burpees.
Gut check on kettlebell exercise for next year;
We all know(except for the brain dead) that the reality shows on TV have nothing to do with reality. When thinking about what is now real life in the fitness world, I came up with a few programs up for debate as I am can only look at it from my narrow view finder. Based on my review, I can embrace a new fitness program for the coming year shedding what is low productive and embrace things that were productive, especially asymmetrical.
1. Kettlebells has become the new kid on the block, especially in the last 5 years, with significant increase in use by everyone from housewives to MMA fighters. However, the number of serious Kettlebell athletics who specialize, mostly as a new sport competition like GS or people who want to be instructors after taking a weekend seminar, still appears to be very low, but growing slowing. There are a lot of detractors out there that believe the Kettlebell fitness thing is shit, and will bad mouth every opportunity, especially if they came on board to get a piece of the action late or don’t like being undercut. Can’t we all get along!
2. I Goggle the word “Kettlebell”and each day I get from 4-50 hits a day of individuals, or companies involved in some commercial fitness program using kettlebells. Everyone must of just awoke to find a new piece of equipment to peddle. There is even some gyms that specialize exclusively to the use of Kettlebell as a total fitness, but they are just starting to emerge. You would think that with all the “fat frying programs” out there, there would never be an obesity problem in the country. Kettlebells will not induce fat loss any more that a set of dumbbells or a boot camp routine…….it’s the diet stupid! You don’t have to do a single push to be thin again. Thin and fit it another thing.
3. GS Kettlebell sport is the only competition with kettlebells and the only real way to evaluate your progress when compared to others that also train. It has a standardization of Kettlebell style, size, weights and type of lifts. Competition is not everyone’s cup of tea, but it is a sure way of adding intensity to the workouts and a reason to keep training, that will produce personal growth. One downside is that once a aggressive type person stops competition, there is a high probably that they will lose interest and move on to something else. Have you ever heard of a Pro football player playing in some high school “flag foot ball game” pickup game with the boys? Bottom line if you are looking for something in fitness that will last a life time or your useful years, GS may not be the ticket. If you don’t believe me, the next GS completion, see how many are 50-70 year old men and woman are competing. It is really small! That’s not fair! You see few in that age group in any fitness program.
4. What then do you do with these overprice hunks of iron(KETTLEBELLS) to become useful to a fitness routine if you are not standing up for 10min to have some one count every rep. Well now they have a “strongman division” that’s 4 min timed set for a higher weight Kettlebell but in the same context. A new GS sport completion has arrived with higher weights and shorter time span. AD syndrome comes to mind. Let get this shit over with by adding a heavier Kettlebells( I can also sell bigger kettlebells maybe) and keep the timed sets for the BUFF’s of the Kettlebell world. I do have the heavy Kettlebells and prefer shorter sets, so next year they will be added to the training mix at some point. However, for pure absolute strength development, there is nothing like 500 lbs barbell deadlifts or box squats. I have not seen Kettlebell that big yet.
5. This year I gave up my complete collection of “hard style” kettlebells with the fat handles and various size bells. I gave them to LEO training group who just need a resistance weight with no intent to make kettlebell a life’s mission. Based on my years of using kettlebells for all types of exercise, it’s the completion-GS style Kettlebell for me, not for any reason, I can grab them more effective with my small fingers. So this coming year its completion style kettlebells for completion lifts and all exercise routines. I still don’t like the idea of them being made in China when we have great steel mills in this country, And plenty of people out of work to make them.
6. Personally I have no problem of Kettlebells of much heavier weight for timed sets. All sports activities tries to be inclusive, however, that will only keep the top level competitive Kettlebell GS lifters motivated and will not bring in new real Strong lifters into the sport of GS. That just my experience with “muscle heads” Even though 105-135 lbs lifted over head with one arm for 2 min is definitely nothing to look down on, even for the big Dogs of strength, but it’s not satisfying to a really strong person who are benching 600 to 800 lbs or clean and jerk a Oly bar with 500 lbs. for a few reps. Intensity trumps endurance always!
7. Don’t label me as an anti GS sport Nazi! GS and timed sets for fitness is fantastic! Just Not as a steady diet all year or every workout. I have done my share of 10-20 min timed sets of cleans or long cycle at some point in the year of training and will continue that for the coming year. However, the long Kettlebell sets, even the Strong Sport “ Kettlebell weights, are only a small part of my training year as my goal is fitness and sustainability. OH, that dirty word: sustainability! You mean I have to be fit for life and keep this shit up for the next 10-50 years! Lets see if you all can go to your favorite “Planet Fitness” gym, run on the threadmill, day after day for the next 25 years….can you handle that?
8. I have never been able to keep my level of strength or intensity all year long. So the concept of periodization of some kind is necessary for me, but not as regimented as when I was competing. Therefore, starting sometime around the first to the year I start to work with more weight and volume of Kettlebell exercise, as well the other “toys” so I am at full work capacity in late spring. Then Late in the fall, back off and taper down.
9. The coming year I will also have to watch the volume more closely as there will be adding more “complex” Kettlebell and body weight movements that are not in my regular program, so I may have to tap out sooner each day. The objective is to increase joint mobility which has always been lacking……. like forever! I have a number of exercises using kettlebells that I got from Scott Sonnon who has fitness longevity in terms of style and methods, which I will have be trying this coming year. The more complex exercises tend to be more taxing, therefore I have to see just how much of them can be incorporated each week.
10. Hard style or soft style is just commercial hype as far as I am concerned. It matters little if you are performing a snatch with a hard style Kettlebell or a GS with is considered “soft style”. Try a 20 min set long cycle with a 24kg and see how soft it feels! Or try the slow moving Turkish Get up for a few sets and see how long you can last before you get gassed.
11. All in all the Kettlebell is a great fitness tool but it has lots of completion with barbells, sand bags, chains, kegs, TRX, ropes, logs,….well you get the idea. However, this coming year, and not so much as a resolution, but concentrate more on complex movements both slow like the TGU, and faster asymmectrical cleans and juggling. Add in some body weight exercise for joint mobility, then I should have an interesting training program what will never get stale..So it my get real interesting.
Warmup: Indian Clubs, and light dumbbell for shoulders, form roller and some heavy bag hands and legs.
Rainy day WOD so its at my box out side porch for some Metcom.
1000 meter rowing on C2
50 wall balls
1500 meters rowing.
50 burpees(suck as always so I will stay out of prison so I have to use them for fitness)
2000 meters rowing
Good session and doing it outside in the fresh also made it enjoyable, except for the burpees.
Gut check on kettlebell exercise for next year;
We all know(except for the brain dead) that the reality shows on TV have nothing to do with reality. When thinking about what is now real life in the fitness world, I came up with a few programs up for debate as I am can only look at it from my narrow view finder. Based on my review, I can embrace a new fitness program for the coming year shedding what is low productive and embrace things that were productive, especially asymmetrical.
1. Kettlebells has become the new kid on the block, especially in the last 5 years, with significant increase in use by everyone from housewives to MMA fighters. However, the number of serious Kettlebell athletics who specialize, mostly as a new sport competition like GS or people who want to be instructors after taking a weekend seminar, still appears to be very low, but growing slowing. There are a lot of detractors out there that believe the Kettlebell fitness thing is shit, and will bad mouth every opportunity, especially if they came on board to get a piece of the action late or don’t like being undercut. Can’t we all get along!
2. I Goggle the word “Kettlebell”and each day I get from 4-50 hits a day of individuals, or companies involved in some commercial fitness program using kettlebells. Everyone must of just awoke to find a new piece of equipment to peddle. There is even some gyms that specialize exclusively to the use of Kettlebell as a total fitness, but they are just starting to emerge. You would think that with all the “fat frying programs” out there, there would never be an obesity problem in the country. Kettlebells will not induce fat loss any more that a set of dumbbells or a boot camp routine…….it’s the diet stupid! You don’t have to do a single push to be thin again. Thin and fit it another thing.
3. GS Kettlebell sport is the only competition with kettlebells and the only real way to evaluate your progress when compared to others that also train. It has a standardization of Kettlebell style, size, weights and type of lifts. Competition is not everyone’s cup of tea, but it is a sure way of adding intensity to the workouts and a reason to keep training, that will produce personal growth. One downside is that once a aggressive type person stops competition, there is a high probably that they will lose interest and move on to something else. Have you ever heard of a Pro football player playing in some high school “flag foot ball game” pickup game with the boys? Bottom line if you are looking for something in fitness that will last a life time or your useful years, GS may not be the ticket. If you don’t believe me, the next GS completion, see how many are 50-70 year old men and woman are competing. It is really small! That’s not fair! You see few in that age group in any fitness program.
4. What then do you do with these overprice hunks of iron(KETTLEBELLS) to become useful to a fitness routine if you are not standing up for 10min to have some one count every rep. Well now they have a “strongman division” that’s 4 min timed set for a higher weight Kettlebell but in the same context. A new GS sport completion has arrived with higher weights and shorter time span. AD syndrome comes to mind. Let get this shit over with by adding a heavier Kettlebells( I can also sell bigger kettlebells maybe) and keep the timed sets for the BUFF’s of the Kettlebell world. I do have the heavy Kettlebells and prefer shorter sets, so next year they will be added to the training mix at some point. However, for pure absolute strength development, there is nothing like 500 lbs barbell deadlifts or box squats. I have not seen Kettlebell that big yet.
5. This year I gave up my complete collection of “hard style” kettlebells with the fat handles and various size bells. I gave them to LEO training group who just need a resistance weight with no intent to make kettlebell a life’s mission. Based on my years of using kettlebells for all types of exercise, it’s the completion-GS style Kettlebell for me, not for any reason, I can grab them more effective with my small fingers. So this coming year its completion style kettlebells for completion lifts and all exercise routines. I still don’t like the idea of them being made in China when we have great steel mills in this country, And plenty of people out of work to make them.
6. Personally I have no problem of Kettlebells of much heavier weight for timed sets. All sports activities tries to be inclusive, however, that will only keep the top level competitive Kettlebell GS lifters motivated and will not bring in new real Strong lifters into the sport of GS. That just my experience with “muscle heads” Even though 105-135 lbs lifted over head with one arm for 2 min is definitely nothing to look down on, even for the big Dogs of strength, but it’s not satisfying to a really strong person who are benching 600 to 800 lbs or clean and jerk a Oly bar with 500 lbs. for a few reps. Intensity trumps endurance always!
7. Don’t label me as an anti GS sport Nazi! GS and timed sets for fitness is fantastic! Just Not as a steady diet all year or every workout. I have done my share of 10-20 min timed sets of cleans or long cycle at some point in the year of training and will continue that for the coming year. However, the long Kettlebell sets, even the Strong Sport “ Kettlebell weights, are only a small part of my training year as my goal is fitness and sustainability. OH, that dirty word: sustainability! You mean I have to be fit for life and keep this shit up for the next 10-50 years! Lets see if you all can go to your favorite “Planet Fitness” gym, run on the threadmill, day after day for the next 25 years….can you handle that?
8. I have never been able to keep my level of strength or intensity all year long. So the concept of periodization of some kind is necessary for me, but not as regimented as when I was competing. Therefore, starting sometime around the first to the year I start to work with more weight and volume of Kettlebell exercise, as well the other “toys” so I am at full work capacity in late spring. Then Late in the fall, back off and taper down.
9. The coming year I will also have to watch the volume more closely as there will be adding more “complex” Kettlebell and body weight movements that are not in my regular program, so I may have to tap out sooner each day. The objective is to increase joint mobility which has always been lacking……. like forever! I have a number of exercises using kettlebells that I got from Scott Sonnon who has fitness longevity in terms of style and methods, which I will have be trying this coming year. The more complex exercises tend to be more taxing, therefore I have to see just how much of them can be incorporated each week.
10. Hard style or soft style is just commercial hype as far as I am concerned. It matters little if you are performing a snatch with a hard style Kettlebell or a GS with is considered “soft style”. Try a 20 min set long cycle with a 24kg and see how soft it feels! Or try the slow moving Turkish Get up for a few sets and see how long you can last before you get gassed.
11. All in all the Kettlebell is a great fitness tool but it has lots of completion with barbells, sand bags, chains, kegs, TRX, ropes, logs,….well you get the idea. However, this coming year, and not so much as a resolution, but concentrate more on complex movements both slow like the TGU, and faster asymmectrical cleans and juggling. Add in some body weight exercise for joint mobility, then I should have an interesting training program what will never get stale..So it my get real interesting.
Friday, November 26, 2010
Small fish bowl vs large fish bowl fitness evironment.
Nov. 26th.
Warmup: Indian Clubs, pully and light dumbbell for shoulders and jump rope for 10 min. for legs.
10,9,8,7,5,4,3,2,1,reps AFAP (no rest between sets) WHAT?
Kettlebell trusters 20kg.
Pullups (pronated)
TACFIT Kettlebell crunches. 4x20 with 20kg. kettlebell.
The simple concept of a Small vs large fish bowl I leaned early in life. Simple, I had two gold fish as a kid in a basic 1 quart fish bowel and I noticed the fish did not grow. My father, said if you want your fish to grow you need more room. Sounds simple. So I got this large fish Tank that required 100 gals(huge change in water volume) and put my two pet gold fish in their new home. You guess it! They increased in size before my eyes from 2 in. to 6 in in one year. Great observation!
Now relate this to your fitness training. If you train in a small environment you elevate to meet that environment. If you train in a large or outside environment, you never reach an end point,at least in regards to your conceptual environment. I may be all fucked up on this all too simple concept, but it worked for me!
This spring I set up an outside training platform outside my small box gym at home. All summer I trained outside even when it rained(I have a roof). Guess what? I increased in size and strength so much that, I needed a new wardrobe and my body wt. when from 190 to 218lbs in a few months. Did the change result from training outside totally? I can’t answer that as there is too many variables, but I know one thing, even discounting the Crossfit type training and Kettlebells, I never changed much in a year like I did this year! Go figure!
Nov.22
Warm-up: Indian clubs, stretch bands joint mobility.
10 min jump rope.
1000meter rowing-5x”Cindy”
800meters rowing-4x”Cindy”
600 meters rowing-3x”Cindy”
400mters rowing-2x”Cindy”
200 meter rowing-1x”cindy”
31:50
I was reading in the a fitness club trade journal that there should be a much larger percentage of “Baby-Boomers” going to fitness clubs or gyms. This is based on the demographics of the age group born between 1946-72 Who are into retirement age and sufficient number to constitute 40% of the club member. We all know that this is not happening as, the percentages are more like 10-20%. There may be some clubs that have a larger percentages in the area, but even those areas are not performing that well when it comes to attracting “boomers” or the impact of the recession that has hit the boomers hard and no longer have the disposal income. When you go to the next group; seniors, For-get-about-it! They are not inclined and fitness facilities are not senior friendly for the most part , except for “Y” s.
If I was a commercial gym owner, I would have a lot of sleepless nights trying to determine what age group or latest fitness craze will bring people to the door. However, the biggest problem facing a gym owner is retention of current members, which requires you go do constant recruitment and it related advertizing costs when you lose your annual contracted members. With only a small percentage of the American public actually training consistently is so small, why go into a business that has a low margin of profit and its labor to keep the doors open in the first place. Remember largest fitness organizations are in Chapter 11, illustrates just how this business is doing.
My suggestion, if you are serious about being fit, invest in your own personal equipment and set up a “box” of your own. Or you can go find a small group of similar interest where you all can train, without all the endless drama of the fitness business, and above all the crappy music and TV sets.
Nov. 21
3 mile run in the early morning. Steady pace last haft mile was a little but its getting better in regards to maintain pace for the time.
Back to the house for some Kettlebell swings to cool down.
Nov.18th.
Skills review: take a large number of exercises both Kettlebell and body weight and review the technique by performing each with 10 reps with various weights with concentration on the movement. Basically it programming so when the daily workout is performed it is done with good form. Spent an hour and used about 30 exercises but did not hit all the list I developed. We all tend to get sloppy over time unless you have a trainer standing over your head every so often. I not a form Nazis, but you have do the process as an effective body form exercise, based on your limitations.
Actually it was a good session even with just 10 reps each technique. It also looks at exercises you don’t normally do because you don’t use exercises you suck at. That human nature.
Nov. 17th.
2 mile run at home on my hilly road. Its been a long time since I did a run on my road as it a one mile up hill finish
Warmup: Indian Clubs, pully and light dumbbell for shoulders and jump rope for 10 min. for legs.
10,9,8,7,5,4,3,2,1,reps AFAP (no rest between sets) WHAT?
Kettlebell trusters 20kg.
Pullups (pronated)
TACFIT Kettlebell crunches. 4x20 with 20kg. kettlebell.
The simple concept of a Small vs large fish bowl I leaned early in life. Simple, I had two gold fish as a kid in a basic 1 quart fish bowel and I noticed the fish did not grow. My father, said if you want your fish to grow you need more room. Sounds simple. So I got this large fish Tank that required 100 gals(huge change in water volume) and put my two pet gold fish in their new home. You guess it! They increased in size before my eyes from 2 in. to 6 in in one year. Great observation!
Now relate this to your fitness training. If you train in a small environment you elevate to meet that environment. If you train in a large or outside environment, you never reach an end point,at least in regards to your conceptual environment. I may be all fucked up on this all too simple concept, but it worked for me!
This spring I set up an outside training platform outside my small box gym at home. All summer I trained outside even when it rained(I have a roof). Guess what? I increased in size and strength so much that, I needed a new wardrobe and my body wt. when from 190 to 218lbs in a few months. Did the change result from training outside totally? I can’t answer that as there is too many variables, but I know one thing, even discounting the Crossfit type training and Kettlebells, I never changed much in a year like I did this year! Go figure!
Nov.22
Warm-up: Indian clubs, stretch bands joint mobility.
10 min jump rope.
1000meter rowing-5x”Cindy”
800meters rowing-4x”Cindy”
600 meters rowing-3x”Cindy”
400mters rowing-2x”Cindy”
200 meter rowing-1x”cindy”
31:50
I was reading in the a fitness club trade journal that there should be a much larger percentage of “Baby-Boomers” going to fitness clubs or gyms. This is based on the demographics of the age group born between 1946-72 Who are into retirement age and sufficient number to constitute 40% of the club member. We all know that this is not happening as, the percentages are more like 10-20%. There may be some clubs that have a larger percentages in the area, but even those areas are not performing that well when it comes to attracting “boomers” or the impact of the recession that has hit the boomers hard and no longer have the disposal income. When you go to the next group; seniors, For-get-about-it! They are not inclined and fitness facilities are not senior friendly for the most part , except for “Y” s.
If I was a commercial gym owner, I would have a lot of sleepless nights trying to determine what age group or latest fitness craze will bring people to the door. However, the biggest problem facing a gym owner is retention of current members, which requires you go do constant recruitment and it related advertizing costs when you lose your annual contracted members. With only a small percentage of the American public actually training consistently is so small, why go into a business that has a low margin of profit and its labor to keep the doors open in the first place. Remember largest fitness organizations are in Chapter 11, illustrates just how this business is doing.
My suggestion, if you are serious about being fit, invest in your own personal equipment and set up a “box” of your own. Or you can go find a small group of similar interest where you all can train, without all the endless drama of the fitness business, and above all the crappy music and TV sets.
Nov. 21
3 mile run in the early morning. Steady pace last haft mile was a little but its getting better in regards to maintain pace for the time.
Back to the house for some Kettlebell swings to cool down.
Nov.18th.
Skills review: take a large number of exercises both Kettlebell and body weight and review the technique by performing each with 10 reps with various weights with concentration on the movement. Basically it programming so when the daily workout is performed it is done with good form. Spent an hour and used about 30 exercises but did not hit all the list I developed. We all tend to get sloppy over time unless you have a trainer standing over your head every so often. I not a form Nazis, but you have do the process as an effective body form exercise, based on your limitations.
Actually it was a good session even with just 10 reps each technique. It also looks at exercises you don’t normally do because you don’t use exercises you suck at. That human nature.
Nov. 17th.
2 mile run at home on my hilly road. Its been a long time since I did a run on my road as it a one mile up hill finish
Monday, November 15, 2010
Try some TACTFIT kettlebell exercises.
November 14th.
3 mile run in park in early morning with my routine par course body weight exercise. Run was a stiffer pace but now not where I want to be, however, when my weight drops down I can pick the pace up without trashing my joints.
KB Swings to loosing up after run and worked on some TACFIT kettebell techniques.
I have not got heavy into Scott Sonnon’s TACFIT Kettlebell workout, but I have been adding some of his special Kettlebell program to my basic Crossfit WODs since it came out three weeks ago. Really, I don’t have to follow his complete program or be into tactical training, but many of the exercises and body weight techniques can bring some movement variation you don’t get with GS, powerlifting or Oly lifting. ITS ALL GOOD! However, I think Scott designed it to be an add on anyway and not a complete fitness program.
So far the biggest benefit is going to be the mobility aspect to the exercises as most of them are designed for fighting type movements especially ground to traversal changes. All are full body-non isolation. It going to take some time to get to all the movements working and some I will not be able to perform, especially with a 32kg pro KB, due to some biomechanical deficiencies…..inflexible you know.
I have most of Scott’s DVD’s as well as all the other major Kettlebell trainers. Each has its own strengths none is better that the other, they all have something you can apply. Like the late Bruce Lee would say; “absorb what is useful and discard the rest”. I have always believed in that.
Nov.13th.
Warm-up; Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pullys, and body weight and joint mobility.
Jump rope 10 min.( harder with the 25lb.Xvet.)
Crossfit WOD from SEAL Fit.
5 rounds (bench mark rep level is a lot higher.
5 burpees
10 Crossfit pushups( hands come off the ground at chest contact)
20 pullups (modified with no kepping)
30 squats
10 sets of 20 reps 20kg Kettlebell cleans.
Second session:
Heavy bag for 30 min. hands, legs knees….you get the idea.
Great session outside as the weather was like spring in November
3 mile run in park in early morning with my routine par course body weight exercise. Run was a stiffer pace but now not where I want to be, however, when my weight drops down I can pick the pace up without trashing my joints.
KB Swings to loosing up after run and worked on some TACFIT kettebell techniques.
I have not got heavy into Scott Sonnon’s TACFIT Kettlebell workout, but I have been adding some of his special Kettlebell program to my basic Crossfit WODs since it came out three weeks ago. Really, I don’t have to follow his complete program or be into tactical training, but many of the exercises and body weight techniques can bring some movement variation you don’t get with GS, powerlifting or Oly lifting. ITS ALL GOOD! However, I think Scott designed it to be an add on anyway and not a complete fitness program.
So far the biggest benefit is going to be the mobility aspect to the exercises as most of them are designed for fighting type movements especially ground to traversal changes. All are full body-non isolation. It going to take some time to get to all the movements working and some I will not be able to perform, especially with a 32kg pro KB, due to some biomechanical deficiencies…..inflexible you know.
I have most of Scott’s DVD’s as well as all the other major Kettlebell trainers. Each has its own strengths none is better that the other, they all have something you can apply. Like the late Bruce Lee would say; “absorb what is useful and discard the rest”. I have always believed in that.
Nov.13th.
Warm-up; Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pullys, and body weight and joint mobility.
Jump rope 10 min.( harder with the 25lb.Xvet.)
Crossfit WOD from SEAL Fit.
5 rounds (bench mark rep level is a lot higher.
5 burpees
10 Crossfit pushups( hands come off the ground at chest contact)
20 pullups (modified with no kepping)
30 squats
10 sets of 20 reps 20kg Kettlebell cleans.
Second session:
Heavy bag for 30 min. hands, legs knees….you get the idea.
Great session outside as the weather was like spring in November
Friday, November 12, 2010
Battling ropes and kettlebell Fran.
Nov.10th.
Warm-up; Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pulleys, and body weight and joint mobility.
Battling ropes : 10 sets of 1 min sets to warmup. This is a great warmup for any routine unless you are a beginner as it can be a workout into its self.
Kettlebell Fran:
21-15-9
20 kg kettlebells(2)
Pronated pull-ups no kipping. (took a lot longer)
“Battling Ropes” can sneak up on you in regards to exercise stress, as it ballistic and resistive when done aggressively. There is also a enormous change when using 1.5 to a 2.0 inch rope. A real story as I finished my training for today, a couple walked in and asked about seeing if they wanted to train in “Fair Oaks” Sic
It was a “40 something” couple visiting me this morning to see what else they can do to be fit. WOW! This is going to take some time. The couple told me they belong to a world class gym that cost them less than 20 dollars a month. They asked me how do your training with no machines! No, we just have a big piles plates dumbbells, barbells, kettlebells, slam balls, kegs, you get the idea. Anyway yes, long lengths of heavy rope. They ask what you do with them things(ropes) laying on floor? I made the lady grab the 1.5in. and the male 2in 50ft length of “battling ropes”. Well to make the story short, after only 5 mins. They never want to handle a ropes again. They were amazed that effect the ropes would do this without a machines, as they were told by a trainer, who was probably making 10 dollars an hour, in a world class gym, that machines are far superior to any other fitness equipment. He also told them the Kettlebells were bad for you.(I took a instant dislike to that punk ass) I guess that what you expect from a 10 dollar and hour trainer who spends a whole 30 min showing them how to get fit using machines. Yes, he showed them how to get a great workout in 30 min!
I ask the couple if they did any strength training like barbell deadlifts or squats. They said that if you drop the weighs in their gym you get thrown out or make a lot of noise, so we don’t lift the iron weights. I am not bullshiting you, that was the conversation. At that point I gave them some free advice, don’t look at fitness magazines, don’t watch fitness programs like fit TV or Biggest loser, and find a professional strength gym that has lots of weights that encourages you to do strength training along with some body weight exercises. Since they were not fat but smoked, I suggested that they look into a performance diet so tthey have more energy to train. I did not tell them to quit smoking as it bad for you sermen. If you don't know by now, you are brain dead.
Will this young couple be converted to my Idea of fitness? Most lightly not, especially when I told them what they were now doing was not a complete waste of time, but its damn close to it. The feed back I was getting, was that all the shit that I do is just to much to consider, as they are not accustomed to thinking about what they are doing so they can read and watch FOX news on a wide screen TV. Its just to complicated for their taste. So what so complicated about shaking a rope up and down? Was I offended. F#@K no! after training for over 40 years “it is what it is”. No sense in the hardsell. My whole area is fill with citizens with very low expectations in regards to fitness and the good gyms have to fight out for the 10-15% serious members crumbs.
That young couple were very nice people but like a lot of America’s have been programmed by hawkers, and media fitness experts in thinking you can get 6 min. abs and look like models they use. Beyond that, few want to go the extra mile to get good results, as it requires hard work and concentration. So what we have in an epidemic of obesity and hundreds thousands of gym members still growing fat and weak. That’s sounds like our federal government.
Warm-up; Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pulleys, and body weight and joint mobility.
Battling ropes : 10 sets of 1 min sets to warmup. This is a great warmup for any routine unless you are a beginner as it can be a workout into its self.
Kettlebell Fran:
21-15-9
20 kg kettlebells(2)
Pronated pull-ups no kipping. (took a lot longer)
“Battling Ropes” can sneak up on you in regards to exercise stress, as it ballistic and resistive when done aggressively. There is also a enormous change when using 1.5 to a 2.0 inch rope. A real story as I finished my training for today, a couple walked in and asked about seeing if they wanted to train in “Fair Oaks” Sic
It was a “40 something” couple visiting me this morning to see what else they can do to be fit. WOW! This is going to take some time. The couple told me they belong to a world class gym that cost them less than 20 dollars a month. They asked me how do your training with no machines! No, we just have a big piles plates dumbbells, barbells, kettlebells, slam balls, kegs, you get the idea. Anyway yes, long lengths of heavy rope. They ask what you do with them things(ropes) laying on floor? I made the lady grab the 1.5in. and the male 2in 50ft length of “battling ropes”. Well to make the story short, after only 5 mins. They never want to handle a ropes again. They were amazed that effect the ropes would do this without a machines, as they were told by a trainer, who was probably making 10 dollars an hour, in a world class gym, that machines are far superior to any other fitness equipment. He also told them the Kettlebells were bad for you.(I took a instant dislike to that punk ass) I guess that what you expect from a 10 dollar and hour trainer who spends a whole 30 min showing them how to get fit using machines. Yes, he showed them how to get a great workout in 30 min!
I ask the couple if they did any strength training like barbell deadlifts or squats. They said that if you drop the weighs in their gym you get thrown out or make a lot of noise, so we don’t lift the iron weights. I am not bullshiting you, that was the conversation. At that point I gave them some free advice, don’t look at fitness magazines, don’t watch fitness programs like fit TV or Biggest loser, and find a professional strength gym that has lots of weights that encourages you to do strength training along with some body weight exercises. Since they were not fat but smoked, I suggested that they look into a performance diet so tthey have more energy to train. I did not tell them to quit smoking as it bad for you sermen. If you don't know by now, you are brain dead.
Will this young couple be converted to my Idea of fitness? Most lightly not, especially when I told them what they were now doing was not a complete waste of time, but its damn close to it. The feed back I was getting, was that all the shit that I do is just to much to consider, as they are not accustomed to thinking about what they are doing so they can read and watch FOX news on a wide screen TV. Its just to complicated for their taste. So what so complicated about shaking a rope up and down? Was I offended. F#@K no! after training for over 40 years “it is what it is”. No sense in the hardsell. My whole area is fill with citizens with very low expectations in regards to fitness and the good gyms have to fight out for the 10-15% serious members crumbs.
That young couple were very nice people but like a lot of America’s have been programmed by hawkers, and media fitness experts in thinking you can get 6 min. abs and look like models they use. Beyond that, few want to go the extra mile to get good results, as it requires hard work and concentration. So what we have in an epidemic of obesity and hundreds thousands of gym members still growing fat and weak. That’s sounds like our federal government.
Wednesday, November 10, 2010
Xvest ruck to start the day.
Nov.9th.
1 hour "ruck" with the Xvest at 20lbs. some running but mostly fast walking. Did some pull-ups and pushups on Par course area on each 1 mile set in the park.
Later in the afternoon at home: this is the money shot.
Warmu up: Indian Clubs, bands, joint mobility.
10 min jump rope: off and on as needed.
20 min. on heavy bag legs and hands.
10 sets of kettebell box squat 2x16kg 10 reps
10 reps hammer curls.
1 hour "ruck" with the Xvest at 20lbs. some running but mostly fast walking. Did some pull-ups and pushups on Par course area on each 1 mile set in the park.
Later in the afternoon at home: this is the money shot.
Warmu up: Indian Clubs, bands, joint mobility.
10 min jump rope: off and on as needed.
20 min. on heavy bag legs and hands.
10 sets of kettebell box squat 2x16kg 10 reps
10 reps hammer curls.
Tuesday, November 09, 2010
back to Fair Oaks for training.
Nov.8th.
Warm-up; Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pullys, and body weight and joint mobility.
10 sets of 5 reps each: continuous.
Fat bar bench press: 2.5 in. bar
Barbell dead lift.
Kettlebell snatch.
Triceps press down.
I did my training at the world famous “Fair Oaks” training center made now famous in Justin Lopez’s book “The Man Traineth” Its where you go to get strong without the distractions of most gyms, and I never saw anyone that did not get a lot stronger if he or she spent quality time on the lifting platform. Our alumni is spread all over the USA and for the most part keep in contact for the last 20 years. Anyway I could spend a lot of time discriping training our training but over time we can visit that. Sunday, November 07, 2010
Run a marathon and be seen.
Nov.7th.
Ran this morning for 3.5 miles. Slow but steady. Legs felt good so Its all good. My run was interrupted to do some Par course upper body exercises on each loop of the park. There is a now defunct official par course that was set up on 50% of the park, however, it was never used that much and fell in disrepair over the years and has the assholes of the area trashed the remaining sets. Now my version of par course is using the kids play ground as it has dip bars, over head ladders and some unever platforms for all types of upper body exercise if you know what to do. I also have a big stone to use for fronts squats. It also kind of low class Parkour for us senior citizens and BFF.
Today was the running of the New York City Marathon, which is a side show for fitness and brings out the best and all kinds freakos. It’s a big deal in my area being 60 miles from the city and accommodates over 45 thousand runners and BFF. There is so many running that they are set off in waves depending on ability and get into the race starting line in a reasonable time, and prevent slower runners from getting in the way of those who can really run.
I only ran New York marathon when It was run totally in Central Park in 4 loops. Anyone who has run in Central Park knows its hilly and you are running uphill or down hill. It was not until 1976 that they started to use the streets of New York as they do today. A world class time on the 4 loop course was about 2:30 due to the difficulty. However, the new route is faster, but it still has some hills to slow the pace so you will not get a world record. The other element to the change in race course, what brought about of a surge in running and the huge change of a few hundred to thousand runners in a few short years. The last thing I remember was the marathon running in the early 70’s runners wear cut off shorts, cheap flat rubber soled shoes, sweat cloths and looked the part with their lean physical appearance. There we no spectators, just family and friends.
Today the NYC Marathon is what they call a “happening” with thousand of spectators and runners, vendors and all that want to be seen at an important event, even though they can’t run to catch a bus. 150 dollar running shoes that insures you will have medical issues if you continue to run, 200 dollar designer warm-ups(for profiling or picking up chicks) and a 75 plus dollar race fee. My first marathon was run in a pair of 20 dollar track flats, running shorts and tee shirt and a race fee of 7 dollars. I can still run 40 years later except a little slower, so its all good.
Nov. 6th.
After a short rest I back to the salt mines to carry on where I left off.
This morning was a hodgepodge of exercises to cover all areas and see what training will have to be worked on as long as I plan on changing some of the old routines. I left off doing mainly 100 reps on most exercise, but then again most Crossfit and Kettlebell routines are high rep anyway.
Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pullys, and body weight. Kettlebell snatch
Kettlebell floor press
Pull-ups
Kettlebell cleans.
GHD back extentions
Kettlebell swings
SHOT on a wall.
Ran this morning for 3.5 miles. Slow but steady. Legs felt good so Its all good. My run was interrupted to do some Par course upper body exercises on each loop of the park. There is a now defunct official par course that was set up on 50% of the park, however, it was never used that much and fell in disrepair over the years and has the assholes of the area trashed the remaining sets. Now my version of par course is using the kids play ground as it has dip bars, over head ladders and some unever platforms for all types of upper body exercise if you know what to do. I also have a big stone to use for fronts squats. It also kind of low class Parkour for us senior citizens and BFF.
Today was the running of the New York City Marathon, which is a side show for fitness and brings out the best and all kinds freakos. It’s a big deal in my area being 60 miles from the city and accommodates over 45 thousand runners and BFF. There is so many running that they are set off in waves depending on ability and get into the race starting line in a reasonable time, and prevent slower runners from getting in the way of those who can really run.
I only ran New York marathon when It was run totally in Central Park in 4 loops. Anyone who has run in Central Park knows its hilly and you are running uphill or down hill. It was not until 1976 that they started to use the streets of New York as they do today. A world class time on the 4 loop course was about 2:30 due to the difficulty. However, the new route is faster, but it still has some hills to slow the pace so you will not get a world record. The other element to the change in race course, what brought about of a surge in running and the huge change of a few hundred to thousand runners in a few short years. The last thing I remember was the marathon running in the early 70’s runners wear cut off shorts, cheap flat rubber soled shoes, sweat cloths and looked the part with their lean physical appearance. There we no spectators, just family and friends.
Today the NYC Marathon is what they call a “happening” with thousand of spectators and runners, vendors and all that want to be seen at an important event, even though they can’t run to catch a bus. 150 dollar running shoes that insures you will have medical issues if you continue to run, 200 dollar designer warm-ups(for profiling or picking up chicks) and a 75 plus dollar race fee. My first marathon was run in a pair of 20 dollar track flats, running shorts and tee shirt and a race fee of 7 dollars. I can still run 40 years later except a little slower, so its all good.
Nov. 6th.
After a short rest I back to the salt mines to carry on where I left off.
This morning was a hodgepodge of exercises to cover all areas and see what training will have to be worked on as long as I plan on changing some of the old routines. I left off doing mainly 100 reps on most exercise, but then again most Crossfit and Kettlebell routines are high rep anyway.
Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pullys, and body weight. Kettlebell snatch
Kettlebell floor press
Pull-ups
Kettlebell cleans.
GHD back extentions
Kettlebell swings
SHOT on a wall.
Monday, August 23, 2010
Kettlebell skinny strong maybe stealth strong.
Aug 23monday.
Warm up: 5 min Indian clubs. Stretch bands, Foam roller,20 KTE.
Crossfit WOD : I made this one up.
30, 25,20,15,10 reps for time.
Kettlebell Racked box step-ups. 16kg.
Barbell hang power clean. With 100lbs.
GHD situp.
24 min.
Rest 10 min.
Kettlebell long cycle press with 24kg. 5 sets of 10 reps. no sence doing push jerks as legs are fried.
Heavybag at nite for 20 min.
Skinny Strong?
How to hell do you do that!
I have a true story. Norm Shemansky , who won the gold metal in the 1953 Olympics in weightlifting, just prior to the use of roids. Norm was heavy weight as he was over 200 lbs and had 20 inch arms and could press, snatch and clean and jerk impressive amount of weighs without drugs and no support from some sponsor. Yes, he had a regular blue collar job and had to train after work. He won the gold metal in the Olympics which was a big thing then but because he was a weight lifter, it did not make the press. When He come off the plane from his successful competition and winning the gold metal for the USA, no one met him at the airport, so he took a cab into town and walked home.
Norm was not skinny strong, as he had over 20 inch arms and 30” quads. No Norm did not use drugs, curls or body building to get his massive size. When asked one time, what kind of Curls he did to get his big arms, he did not know what a curl exercise was as all he ever did was power cleans, clean and jerks, snatches, presses, to prepare for the Olympic games three lift competition.
If you look at all the Olympic weight lifters regardless of weigh class as they walk up to the lifting platform to make their lift, you know they belong there, as they all have a body and fitness presence that indicates they are strong……not skinny strong. I find it hard to avoid muscle development when you are lifting significant weight explosively, in a compresensive weight lifting program.
On a personal note, I have competed in powerlifting for years and have hundreds of examples of men and woman who lift heavy weights, take no drugs nor do bodybuilding to pump up muscles, but have a muscularity that shows everyone they are strong! When I was training to be a AKC coach for kettlebells, Valery Fedorenko told me I would have not an easy time kettlebell lifting as my arms and chest were too big for the sport. That’s what I get for lifting 400 lb bench presses and 600 lb squats. I an not depressed with my situation but on the other hand those who are “skinny strong” I still have respect as I know a "stealth" few.
Wait until you see my new workout area when its finished! pictures coming.
Warm up: 5 min Indian clubs. Stretch bands, Foam roller,20 KTE.
Crossfit WOD : I made this one up.
30, 25,20,15,10 reps for time.
Kettlebell Racked box step-ups. 16kg.
Barbell hang power clean. With 100lbs.
GHD situp.
24 min.
Rest 10 min.
Kettlebell long cycle press with 24kg. 5 sets of 10 reps. no sence doing push jerks as legs are fried.
Heavybag at nite for 20 min.
Skinny Strong?
How to hell do you do that!
I have a true story. Norm Shemansky , who won the gold metal in the 1953 Olympics in weightlifting, just prior to the use of roids. Norm was heavy weight as he was over 200 lbs and had 20 inch arms and could press, snatch and clean and jerk impressive amount of weighs without drugs and no support from some sponsor. Yes, he had a regular blue collar job and had to train after work. He won the gold metal in the Olympics which was a big thing then but because he was a weight lifter, it did not make the press. When He come off the plane from his successful competition and winning the gold metal for the USA, no one met him at the airport, so he took a cab into town and walked home.
Norm was not skinny strong, as he had over 20 inch arms and 30” quads. No Norm did not use drugs, curls or body building to get his massive size. When asked one time, what kind of Curls he did to get his big arms, he did not know what a curl exercise was as all he ever did was power cleans, clean and jerks, snatches, presses, to prepare for the Olympic games three lift competition.
If you look at all the Olympic weight lifters regardless of weigh class as they walk up to the lifting platform to make their lift, you know they belong there, as they all have a body and fitness presence that indicates they are strong……not skinny strong. I find it hard to avoid muscle development when you are lifting significant weight explosively, in a compresensive weight lifting program.
On a personal note, I have competed in powerlifting for years and have hundreds of examples of men and woman who lift heavy weights, take no drugs nor do bodybuilding to pump up muscles, but have a muscularity that shows everyone they are strong! When I was training to be a AKC coach for kettlebells, Valery Fedorenko told me I would have not an easy time kettlebell lifting as my arms and chest were too big for the sport. That’s what I get for lifting 400 lb bench presses and 600 lb squats. I an not depressed with my situation but on the other hand those who are “skinny strong” I still have respect as I know a "stealth" few.
Wait until you see my new workout area when its finished! pictures coming.
Tuesday, August 17, 2010
Great WOD to remember a downed warrior today.
Aug.15th.
Warm up: 2x5 min on heavy bag. 5 min Indian clubs. Stretch bands, 50 reps GHD extention.
Crossfit WOD “Adam Brown” KIA March 2010 as a Navy SEAL
24 reps each exercise for two rounds.
Sumo Deadlift:265lbs.
Wall balls at 20#
Box jump: 20”
Kettlebell floor press with 28kg
Barbell Power cleans:125
Took 23 min. first time for this WOD.
The WOD was a “hero” WOD form the CrossFit Site to remember one of our lost Warriors killed in battle. Adam was a 36 year old family man who was a career SEAL operator, who will be greatly missed by above all his family and with his wife and two children. He will be also missed by his SEAL team members as he was a experienced operator and the loss in that regard is significant.
My feeling on this is that we have lost one of our national treasures just to protect opium growing and gun toting war lord thugs, who can’t write their name on a piece of paper, rape their wife’s, and have no loyalty to anyone except those who pay them. His killers are vermin of the world who spread hate and drugs that subvert our country strength by supplying the drug poisons so we are weak and can be conquered.
I have a new flash; not all Americans are weak and it will be a long journey for you scumbags to achieve your objective. Like the SEAL you were able to stop, we will keep coming for your ass until you no longer exist as well as your concept.
Warm up: 2x5 min on heavy bag. 5 min Indian clubs. Stretch bands, 50 reps GHD extention.
Crossfit WOD “Adam Brown” KIA March 2010 as a Navy SEAL
24 reps each exercise for two rounds.
Sumo Deadlift:265lbs.
Wall balls at 20#
Box jump: 20”
Kettlebell floor press with 28kg
Barbell Power cleans:125
Took 23 min. first time for this WOD.
The WOD was a “hero” WOD form the CrossFit Site to remember one of our lost Warriors killed in battle. Adam was a 36 year old family man who was a career SEAL operator, who will be greatly missed by above all his family and with his wife and two children. He will be also missed by his SEAL team members as he was a experienced operator and the loss in that regard is significant.
My feeling on this is that we have lost one of our national treasures just to protect opium growing and gun toting war lord thugs, who can’t write their name on a piece of paper, rape their wife’s, and have no loyalty to anyone except those who pay them. His killers are vermin of the world who spread hate and drugs that subvert our country strength by supplying the drug poisons so we are weak and can be conquered.
I have a new flash; not all Americans are weak and it will be a long journey for you scumbags to achieve your objective. Like the SEAL you were able to stop, we will keep coming for your ass until you no longer exist as well as your concept.
Monday, August 09, 2010
kettlebell crossfit when possible.
Aug.8th.Warm up: 2x5 min on heavy bag. 5 min Indian clubs. Stretch bands.
“ kettlebell Linda”
10 reps 2x12kg kettlebell thruster with 10 pullups
10 reps 2x16kg kettlebell thruster with 10 pullups
4 sets 10 reps 2x20kg kettlebell thruster with 10 pullups
10 reps reps 2x24kg kettlebell thruster with 10 pullups
Last set real slow on push press.
Aug. 7th.
15 mile bike ride in morning.
Warm-up: Indian clubs, foam roller, stretch bands.
3x 5 min on heavy bag.
25 burpees on closed fist.
16kg snatch 25reps each arm.
Power Dumbbell snatch: work on single of 50-80lbs ( use dumbbell with rotating handle just like a barbell. In picture attached)
Kettlebell Push jerk speed reps. 16kg 30 reps in 1min. each arm.
20kg 25 reps in 1min. each arm
24kg 18 reps in 1 min each arm.
28 kg 15 reps in 1 min each arm.
32kg 10 reps in 1 min each arm.
Get full lockout but push speed of lock out to max force. GREAT SESSION
Monday, July 19, 2010
suspection systems...modest support system for kettlebells.
July 19th.
Morning:
Warmup: jump rope, joint mobility, Indian clubs .
20 mins of 250 meter rowing, burpees, pull-ups
Kettlebell swings 16 and 20kg 300 reps.(that produced a good sweat)
Afternoon:
Warmup: 10 min on heavy, hitting very hard. Best session in a long time.
Kettlebell cleans: 200 reps
Ring dips 100 reps.
Well, I have not been blogging for a couple of weeks but it time to get back to business of reconciling what I do each day so I don’t jump off the edge of normality. I did take a week off from most resistance exercise but maintained some daily metabolic training at a moderate level. It was not a though I was injured, but just mentally stale and lacked the motivation to training at my normal senior inappropriate style.
My first Rant this month is the TRX suspension system now being embraced by some of the kettlebell organizations, after they promoted the kettlebell as end all, stand alone, fitness system. They must have gotten the memo that Man or woman does not live and die by the any kettlebell system and you may just need some other system or equipment to get that well rounded fitness. Remember, fitness is truly multi dimensional. So you can’t blame them from getting with the program, but I, as kettlebell whore, have been using suspension systems ever since I started 10 years ago for joint mobility…..where the hell have you been?
There is nothing wrong with the TRX equipment as it has its place in exercising especially when you can’t do full pull-ups or dips and can be incorporated in most group exercise programs. My advice is to get a set of gymnastic rings which can do all the exercises that a TRX system can do at cost haft the price. But beyond that, the handles are more rigid for better grip and support especially if you can perform a Muscle up, which requires some fancy hand placement plus stability. Try doing “skin the cat” on a TRX!
I have both TRX and rings, however I like the rings much better and even take them with me on trips away from home. Add a couple of carabineers and you can attach to any structure or tree limb within reach for a quick workout that can provide the Push-pull components I think I use my rings for some exercise almost daily . Or if you want to get real primitive, take a 24 foot section of haft inch nylon rope that can be carried anywhere as long as you can make a couple of knots to make the foot or hand hold rings.
Weather you use TRX, rings or just a plan rope suspension system, it’s a modest substitute to doing pullup, dips,heavy rowing, handstand pushups nor do much for your Strongman training.
Morning:
Warmup: jump rope, joint mobility, Indian clubs .
20 mins of 250 meter rowing, burpees, pull-ups
Kettlebell swings 16 and 20kg 300 reps.(that produced a good sweat)
Afternoon:
Warmup: 10 min on heavy, hitting very hard. Best session in a long time.
Kettlebell cleans: 200 reps
Ring dips 100 reps.
Well, I have not been blogging for a couple of weeks but it time to get back to business of reconciling what I do each day so I don’t jump off the edge of normality. I did take a week off from most resistance exercise but maintained some daily metabolic training at a moderate level. It was not a though I was injured, but just mentally stale and lacked the motivation to training at my normal senior inappropriate style.
My first Rant this month is the TRX suspension system now being embraced by some of the kettlebell organizations, after they promoted the kettlebell as end all, stand alone, fitness system. They must have gotten the memo that Man or woman does not live and die by the any kettlebell system and you may just need some other system or equipment to get that well rounded fitness. Remember, fitness is truly multi dimensional. So you can’t blame them from getting with the program, but I, as kettlebell whore, have been using suspension systems ever since I started 10 years ago for joint mobility…..where the hell have you been?
There is nothing wrong with the TRX equipment as it has its place in exercising especially when you can’t do full pull-ups or dips and can be incorporated in most group exercise programs. My advice is to get a set of gymnastic rings which can do all the exercises that a TRX system can do at cost haft the price. But beyond that, the handles are more rigid for better grip and support especially if you can perform a Muscle up, which requires some fancy hand placement plus stability. Try doing “skin the cat” on a TRX!
I have both TRX and rings, however I like the rings much better and even take them with me on trips away from home. Add a couple of carabineers and you can attach to any structure or tree limb within reach for a quick workout that can provide the Push-pull components I think I use my rings for some exercise almost daily . Or if you want to get real primitive, take a 24 foot section of haft inch nylon rope that can be carried anywhere as long as you can make a couple of knots to make the foot or hand hold rings.
Weather you use TRX, rings or just a plan rope suspension system, it’s a modest substitute to doing pullup, dips,heavy rowing, handstand pushups nor do much for your Strongman training.
Monday, June 28, 2010
"Make things hard" U bet!
June 22
Warmup: Indian clubs, and jump rope21-15-9 reps
2-16kg KB trusters
Pullups
6:30 min.
Second session:
Kettlebell cleans: 16kg to 28kgs 2 min sets
(thrusters were fast, but as always, pullup take time.
June 21th. Monday
Warm-up: jump rope, and joint mobility
Trap bar deadlift: 145-400lbs.
Kettlebell press: 16kg to 32kg
June: 20th.rest day
Warmup with 30# Xvest for 2 miles walk/run.
10 mins on wall with SHOT
June 19th.
20 mile bike ride at race pace. Hot morning but great ride.
June 18th.
Warmup: Indian clubs, air squats, jump rope.
Ft. Squat barbell: 95-135#
Power clean: 95-155#
Push jerk: 75-105#
Kettlebell push jerks: sets of 10 with 28kg.
June 17th.
Morning: bike ride for 14 miles of intervals. Nothing like lighting up your legs first thing in the morning.
Afternoon: lets trash the legs some more
50 wall balls
500 meters C2 rowing
30 wall balls
1000 meter c2 rowing
20 wall balls
2000 meters c2 rowing
26 mins
Double dip WOD day.
June 16th.
Kettlebell boot camp in morning
50 reps each for the following:
24kg H2H swings,50 pullups,box jumps, SDHP, kettlebell push jerk, Kettlebell cleans, dips, pushups,GHD back ext,get up sit ups 500 reps total in 31 min.
June 14th.
Kettlebell snatches: 16kg/20kg sets of 25 reps, June 14th Monday.
Warm-up:
Indian clubs,bands,jump rope
Trap bar deadlift: 135 to 400lbs
Dumbbell press: 35-70lbs
Kettlebell press. 24 to 36 kg. ( record of 12reps on the 36kg)
Second session;
4 min cleans 24kg, 30 reps
4 min push jerk 24kg 32 reps
This was a strength session that was performed a set of each exercise to check absolute strength level. There was no records on the deadlift of dumbbells, however the 32 and 36 kg kettlebell sets of over 10 resp was.
Warmup: Indian clubs, and jump rope21-15-9 reps
2-16kg KB trusters
Pullups
6:30 min.
Second session:
Kettlebell cleans: 16kg to 28kgs 2 min sets
(thrusters were fast, but as always, pullup take time.
June 21th. Monday
Warm-up: jump rope, and joint mobility
Trap bar deadlift: 145-400lbs.
Kettlebell press: 16kg to 32kg
June: 20th.rest day
Warmup with 30# Xvest for 2 miles walk/run.
10 mins on wall with SHOT
June 19th.
20 mile bike ride at race pace. Hot morning but great ride.
June 18th.
Warmup: Indian clubs, air squats, jump rope.
Ft. Squat barbell: 95-135#
Power clean: 95-155#
Push jerk: 75-105#
Kettlebell push jerks: sets of 10 with 28kg.
June 17th.
Morning: bike ride for 14 miles of intervals. Nothing like lighting up your legs first thing in the morning.
Afternoon: lets trash the legs some more
50 wall balls
500 meters C2 rowing
30 wall balls
1000 meter c2 rowing
20 wall balls
2000 meters c2 rowing
26 mins
Double dip WOD day.
June 16th.
Kettlebell boot camp in morning
50 reps each for the following:
24kg H2H swings,50 pullups,box jumps, SDHP, kettlebell push jerk, Kettlebell cleans, dips, pushups,GHD back ext,get up sit ups 500 reps total in 31 min.
June 14th.
Kettlebell snatches: 16kg/20kg sets of 25 reps, June 14th Monday.
Warm-up:
Indian clubs,bands,jump rope
Trap bar deadlift: 135 to 400lbs
Dumbbell press: 35-70lbs
Kettlebell press. 24 to 36 kg. ( record of 12reps on the 36kg)
Second session;
4 min cleans 24kg, 30 reps
4 min push jerk 24kg 32 reps
This was a strength session that was performed a set of each exercise to check absolute strength level. There was no records on the deadlift of dumbbells, however the 32 and 36 kg kettlebell sets of over 10 resp was.
Sunday, June 13, 2010
early morning ruck just like our troops are doing daily.
June 13th.
1 hour “ruck” with 40lb Xvest in early morning. Some running each min.
Later a session of convict conditioning of ring pushups, pull-ups and kettlebell getup situps
June 12th.
Warmup Indian clubs, SHOT work, and jump rope
3 sets of 6 min. kettlebell cleans, longcycle press, push jerk with 24kg
Sets of 24kg push jerk at 15 reps per min. (that was not that much fun)
June 11
Good warm-up of bands Indian clubs and convict conditioning.
Battling Ropes: Tabata for 8 sets
10 min on heavy bag
Sand bag squat cleans: 10 sets of 5 reps. (they are never easy but fells good when you stop)
June 10th
Good warmup: bands joint mobility and jump rope.
20kg kettlebell push jerk warmup
24kg kettlebell push jerk 5 sets of 10 reps
28kg kettlebell push jerks 10 sets of 5 reps.
Finish with a few sets of pull-ups and ring pushups
The session was devoted to speed of the push jerk with is too slow when I looked at a film.
June 9th.
Kettlebell Bootcamp in the morning for a warmup
Later:
3 six min sets of Kettlbell of cleans,long cycle press and push jerk.
32kg swings
June 8th.
15 mile bike ride on rail trail for speed.
June 7th
Indian clubs, stretch bands, and joint mobility. 15 mins. On heavy tai bag
21,15,9 reps for time
Barbell power cleans 130lbs
Wall balls 20lbs.
7:17
Good WOD I made up
Second session:
Trap bar dead lift: 145 to 300lbs 5 sets of 5 with 300 lbs with shugg.
Kettlebell push jerk; 9 Sets of 10 reps with 24kgs.
That was a great workout!
1 hour “ruck” with 40lb Xvest in early morning. Some running each min.
Later a session of convict conditioning of ring pushups, pull-ups and kettlebell getup situps
June 12th.
Warmup Indian clubs, SHOT work, and jump rope
3 sets of 6 min. kettlebell cleans, longcycle press, push jerk with 24kg
Sets of 24kg push jerk at 15 reps per min. (that was not that much fun)
June 11
Good warm-up of bands Indian clubs and convict conditioning.
Battling Ropes: Tabata for 8 sets
10 min on heavy bag
Sand bag squat cleans: 10 sets of 5 reps. (they are never easy but fells good when you stop)
June 10th
Good warmup: bands joint mobility and jump rope.
20kg kettlebell push jerk warmup
24kg kettlebell push jerk 5 sets of 10 reps
28kg kettlebell push jerks 10 sets of 5 reps.
Finish with a few sets of pull-ups and ring pushups
The session was devoted to speed of the push jerk with is too slow when I looked at a film.
June 9th.
Kettlebell Bootcamp in the morning for a warmup
Later:
3 six min sets of Kettlbell of cleans,long cycle press and push jerk.
32kg swings
June 8th.
15 mile bike ride on rail trail for speed.
June 7th
Indian clubs, stretch bands, and joint mobility. 15 mins. On heavy tai bag
21,15,9 reps for time
Barbell power cleans 130lbs
Wall balls 20lbs.
7:17
Good WOD I made up
Second session:
Trap bar dead lift: 145 to 300lbs 5 sets of 5 with 300 lbs with shugg.
Kettlebell push jerk; 9 Sets of 10 reps with 24kgs.
That was a great workout!
Sunday, June 06, 2010
Kettlebell trusters and rowing,,,,,,,,,endurance day.
June 6th
Indian clubs, stretch bands, and joint mobility.
2000 meter rowing
100 reps of 2-16kg kettlebell thrusters
100 reps box jump pull-up combo
2000 meter rowing cool down.
50 abmats
June 5
Power lift meet in Pine bush:
Small powerlift meet, not as many as last year. I guess few like lifting real weights. Well, I got to see some good benching as there was a lot of “bench specialists” instead of the 3 lift lifters . When you compete in a full power meet, you can expect to be lifting very heavy weights, mostly all day offm there fore meets has an endurance component if you want to do well.
There were 4 men in the meet that were bench pressing over 600 on one over 700lbs. that’s like laying on ones back and trying push a small car off your chest.
June 4th.
Joint mobility, bands, stick and
“Randy”
75# barbell 75 reps without dropping bar. 5min:40sec.
20 mile bike ride on trail.
June 3rd
Increased my XVEST weight to 30lbs for some hill repeats. For 30 min.
5 min on heavy bag.
2 min push jerk 16kg and 65# I arm speed row. 2sets
2 min push jerk 20kg and 75# I arm speed row. 2sets
2 min push jerk 24kg and 85# I arm speed row. 3 sets
June 2st.
Warmup:
Indian Clubs, joint mobility
Boot camp in the morning
Second session
Ketttlebell snatches
16kg 6 min set.
20kg 1 min sets.
Indian clubs, stretch bands, and joint mobility.
2000 meter rowing
100 reps of 2-16kg kettlebell thrusters
100 reps box jump pull-up combo
2000 meter rowing cool down.
50 abmats
June 5
Power lift meet in Pine bush:
Small powerlift meet, not as many as last year. I guess few like lifting real weights. Well, I got to see some good benching as there was a lot of “bench specialists” instead of the 3 lift lifters . When you compete in a full power meet, you can expect to be lifting very heavy weights, mostly all day offm there fore meets has an endurance component if you want to do well.
There were 4 men in the meet that were bench pressing over 600 on one over 700lbs. that’s like laying on ones back and trying push a small car off your chest.
June 4th.
Joint mobility, bands, stick and
“Randy”
75# barbell 75 reps without dropping bar. 5min:40sec.
20 mile bike ride on trail.
June 3rd
Increased my XVEST weight to 30lbs for some hill repeats. For 30 min.
5 min on heavy bag.
2 min push jerk 16kg and 65# I arm speed row. 2sets
2 min push jerk 20kg and 75# I arm speed row. 2sets
2 min push jerk 24kg and 85# I arm speed row. 3 sets
June 2st.
Warmup:
Indian Clubs, joint mobility
Boot camp in the morning
Second session
Ketttlebell snatches
16kg 6 min set.
20kg 1 min sets.
Tuesday, June 01, 2010
back from vacation......... back to the salt mines
June 1st.
Warmup:
Indian Clubs, joint mobility
“Nutts” WOD
10 HSPU
15 Deadlifts 250lbs
25 box jumps
50 pullups
100 wall balls
200 double unders
400 meter jog with 45lb plate
New WOD so took my time to check it out. The wall balls and double unders were as always the hardest. the second sesson was quick kettlebell workout but tomorrow it snatches.
Second
4 min 20kg swings
6 min. 20-24kg cleans
6 min 20-24kg long cycle press
6 min 20-24kg push jerk.
May 31th.
Track session: 12- 100 meter sprints with 100 meter jog.
20 pushups and 40 28kg swings after each lap.
SHOT training on wall. 10 min.
Later.
Kettlebell cleans. 24-32kg
Barbell power cleans and press.
Warmup:
Indian Clubs, joint mobility
“Nutts” WOD
10 HSPU
15 Deadlifts 250lbs
25 box jumps
50 pullups
100 wall balls
200 double unders
400 meter jog with 45lb plate
New WOD so took my time to check it out. The wall balls and double unders were as always the hardest. the second sesson was quick kettlebell workout but tomorrow it snatches.
Second
4 min 20kg swings
6 min. 20-24kg cleans
6 min 20-24kg long cycle press
6 min 20-24kg push jerk.
May 31th.
Track session: 12- 100 meter sprints with 100 meter jog.
20 pushups and 40 28kg swings after each lap.
SHOT training on wall. 10 min.
Later.
Kettlebell cleans. 24-32kg
Barbell power cleans and press.
Monday, May 24, 2010
Olympic lifting to inprove kettlebells.
May 23rd
Olympic lifting workshop at the “Underground Gym” Nepture city, NJ.
The Underground Gym is own and Operated by Greg Mihovish, http://undergroundgym.com/ /headcoach.who mainly specializes in combat sports, but has used kettlebells and Olympic barbell lifting, to enhance the ability of the student of the arts to become more productive and above all, more “bullet proof” to injury. Greg instructed a work shop on basic Olympic lifting for those who want to expand one’s knowledge on of not often used exercises in most fitness gyms.
For a number of years, I have wanted to learn to properly to perform Olympic lifts but, never found some one who could work with me, knowing I was just using the Olympic lifts as a adjunct to my other exercise and not a track to becoming a Olympic lifting convert.
Greg covered all aspects of Olympic lifting from warm-ups, joint mobility, lifting technique on each of the three majors lifts, and the technique progress to perform all the three standard. Now I do use kettlebells in the standard lifts, but they are not as precise as barbell OLy lifts are. Olympic lift also require more joint mobility which is the main reason I have avoided in the past.
Well anyone who wants a quick into in to the tough world of barbell lifting , Greg can get you started in a professional way. Notice I said get you started, as just a few lesions will only be the beginning as with kettlebells, it is a life long progression of proficiency.
Well based on the program Greg has laid out, I have plenty to keep me busy for a long time, which will help me in my kettlebell lifting as well as improving my joint range of motion from not addressing this long ago as I trained. (note age is a very minor factor and never an excuse)
May 22 rest On duty at West Point for the presidential visit.
May 21st.
warm-up: bands and dumbbell shoulder rehab motion for shoulders. 10-15 sets of articulations’
AKC kettlebell “strength protocol” session;
6 min@1min switch 24kg “cleans” for 20 reps or more
6 min@1min switch 24kg “long cycle press” for 10 reps or more
6 min@1min switch 24kg “haft snatch” for 18 reps or more
6 min@1min switch 24kg “jerk” for 20 reps or more
6 min@1min switch 24kg “Push press” for 20 reps or more
5 min rest between sets
Great session: next session a 24 and 28kg
12 mile bike time trial on rail trail. Lot of leg pain from high pace.
My personal training is based on several basic routines for an age appropriate senior, who wants to have quality of life and the optimal physiology to match. All that being said, I am not ready for playing a fast game of shuffleboard in Palm Beach in a gated community, which is the AARP promotes. The AARP who I is the enemy in my mind when it comes to promoting a more aggressive form of fitness , instead of this lazy ass shit of petite weights, and lots of debilitating cardio have guided seniors to their early demise and shit quality of life. Besides they are in the business of health care insurance when you fall apart from not maintaining your strength.
Kettlebells I believe are ideal for 50+ seniors for maintaining health and strength, as long as they keep trying to lift more as a progression to stimulate growth hormone and muscle density which is diminishing as we age. I have been to power lifting meets and seen many men and women squatting, pressing, and dead lifting that most 20 something could not do on their best day. Yes they have aches and pains like all seniors as we age, but they are not ready to submit to a less than an active life.
If a 50 something start a exercise program, with body weight exercise, kettlbells, Olympic lifting, sprinting using running, rowing or cycling, and you should be able to maintain a large majority of ones strength, range of motion, and genral internal health.
May 20th.
Warm-up: jump rope for DU ,enhanced shoulder rehab series of 15 steps as my shoulder need the most protection on warm-up.
10,9,8,7,6,5,4,3,2,1, reps for time.
Floor press 2-24kg
Kettlebell snatch 24kg.
Cool down of dips and pull-ups body wt.
Ab roller.
May 19th.
Warmup: Indian clubs, jump rope, Turkish getup{I really suck at this life}
1st WOD,
7 sets, 7reps,
Clapping pushups
32kg KB on each hand.
100 wall balls as a 2nd WOD not timed
3rd WOD
10,9,8,7,6,5,4,3,2,1 reps
KB cleans on each hand,
Box jump: 14” (leg issue)
May 18th. Rest day.
May 17th.
Warmup: joint mobility, bands,Indian clubs,
Trap bar deadlift: 145-325lbs for 10 sets
Pull-ups singles with top hold
Dips, with top hold.
Kettlebell press 32kg with top hold.
Second session:
15 mile bike ride on rail trail for recovery.
May 16th.
Track running session
400 meter run
10 32kg KB swings one arm each
20 pushups
30 squats
8 sets not timed.
May 15th.
Warm up:
Shot, Indian clubs
“Grappler”
15,12,9, reps for time.
24kg KB cleans
Dips
Pull-ups
Second WOD
10,9,8,7,6,5,4,3,2,1 reps
32kg KB one arm swing
Box jumps
Olympic lifting workshop at the “Underground Gym” Nepture city, NJ.
The Underground Gym is own and Operated by Greg Mihovish, http://undergroundgym.com/ /headcoach.who mainly specializes in combat sports, but has used kettlebells and Olympic barbell lifting, to enhance the ability of the student of the arts to become more productive and above all, more “bullet proof” to injury. Greg instructed a work shop on basic Olympic lifting for those who want to expand one’s knowledge on of not often used exercises in most fitness gyms.
For a number of years, I have wanted to learn to properly to perform Olympic lifts but, never found some one who could work with me, knowing I was just using the Olympic lifts as a adjunct to my other exercise and not a track to becoming a Olympic lifting convert.
Greg covered all aspects of Olympic lifting from warm-ups, joint mobility, lifting technique on each of the three majors lifts, and the technique progress to perform all the three standard. Now I do use kettlebells in the standard lifts, but they are not as precise as barbell OLy lifts are. Olympic lift also require more joint mobility which is the main reason I have avoided in the past.
Well anyone who wants a quick into in to the tough world of barbell lifting , Greg can get you started in a professional way. Notice I said get you started, as just a few lesions will only be the beginning as with kettlebells, it is a life long progression of proficiency.
Well based on the program Greg has laid out, I have plenty to keep me busy for a long time, which will help me in my kettlebell lifting as well as improving my joint range of motion from not addressing this long ago as I trained. (note age is a very minor factor and never an excuse)
May 22 rest On duty at West Point for the presidential visit.
May 21st.
warm-up: bands and dumbbell shoulder rehab motion for shoulders. 10-15 sets of articulations’
AKC kettlebell “strength protocol” session;
6 min@1min switch 24kg “cleans” for 20 reps or more
6 min@1min switch 24kg “long cycle press” for 10 reps or more
6 min@1min switch 24kg “haft snatch” for 18 reps or more
6 min@1min switch 24kg “jerk” for 20 reps or more
6 min@1min switch 24kg “Push press” for 20 reps or more
5 min rest between sets
Great session: next session a 24 and 28kg
12 mile bike time trial on rail trail. Lot of leg pain from high pace.
My personal training is based on several basic routines for an age appropriate senior, who wants to have quality of life and the optimal physiology to match. All that being said, I am not ready for playing a fast game of shuffleboard in Palm Beach in a gated community, which is the AARP promotes. The AARP who I is the enemy in my mind when it comes to promoting a more aggressive form of fitness , instead of this lazy ass shit of petite weights, and lots of debilitating cardio have guided seniors to their early demise and shit quality of life. Besides they are in the business of health care insurance when you fall apart from not maintaining your strength.
Kettlebells I believe are ideal for 50+ seniors for maintaining health and strength, as long as they keep trying to lift more as a progression to stimulate growth hormone and muscle density which is diminishing as we age. I have been to power lifting meets and seen many men and women squatting, pressing, and dead lifting that most 20 something could not do on their best day. Yes they have aches and pains like all seniors as we age, but they are not ready to submit to a less than an active life.
If a 50 something start a exercise program, with body weight exercise, kettlbells, Olympic lifting, sprinting using running, rowing or cycling, and you should be able to maintain a large majority of ones strength, range of motion, and genral internal health.
May 20th.
Warm-up: jump rope for DU ,enhanced shoulder rehab series of 15 steps as my shoulder need the most protection on warm-up.
10,9,8,7,6,5,4,3,2,1, reps for time.
Floor press 2-24kg
Kettlebell snatch 24kg.
Cool down of dips and pull-ups body wt.
Ab roller.
May 19th.
Warmup: Indian clubs, jump rope, Turkish getup{I really suck at this life}
1st WOD,
7 sets, 7reps,
Clapping pushups
32kg KB on each hand.
100 wall balls as a 2nd WOD not timed
3rd WOD
10,9,8,7,6,5,4,3,2,1 reps
KB cleans on each hand,
Box jump: 14” (leg issue)
May 18th. Rest day.
May 17th.
Warmup: joint mobility, bands,Indian clubs,
Trap bar deadlift: 145-325lbs for 10 sets
Pull-ups singles with top hold
Dips, with top hold.
Kettlebell press 32kg with top hold.
Second session:
15 mile bike ride on rail trail for recovery.
May 16th.
Track running session
400 meter run
10 32kg KB swings one arm each
20 pushups
30 squats
8 sets not timed.
May 15th.
Warm up:
Shot, Indian clubs
“Grappler”
15,12,9, reps for time.
24kg KB cleans
Dips
Pull-ups
Second WOD
10,9,8,7,6,5,4,3,2,1 reps
32kg KB one arm swing
Box jumps
Friday, May 14, 2010
Kettlebells and wall balls......what was I thinking!
May 14th.
Warm up: SHOT, Indian clubs
“Karen” 150 wall balls. 20# ball, 6:58. Gassed after 75 reps the rest become real uncomfortable.
Pull-ups: 40 reps or more
Kettlebell long cycle: 2-16kg. for speed
Kettlebell long cycle press: 6 min set
Kettlebell cleans: 6 min set
As you may know by now if you have no life and follow my blog, that I am not a kettlebell Nazi as if is the only sport or tool in the fitness tool box. Today’s training was a combo of crossfit method of using a slam ball instead of a kettlebell as I have done most of the time when Wall balls for the session. However when you do a 50 or more kettlebell wall balls, they become a toe crushing affair. Regardless of what you use, if you only have 10 min to train, walls balls will gas the best of them.
May 13th.
Rest day:
2 hour trail run. Cool morning where it rained the night before so footing was not as easy. WTF, its trail running! You have to take the ground foot by foot, as it all an adventure.
There is a section of my favorite trail that has a rock section that is called the “Lemon squishier” . As you get to the top of one of the many hills(some would say mountains) you have two options; one is a long around about or you can slide your whole body between 50 foot sections of rock to the top. There is not much room, but the average fit man or woman(unless there is a DD issue) can traverse and slide your way to the top in a few minutes. However, if you are obese, which leaves out 30% of the US population, you can take the much longer trip around this great speed bump.
May 12th.
Warm-up:
Indian clubs, stretch bands, box jumps, jump rope
Barbell front squat:
DB floor press
Pull-ups
Kettlebell push jerk for speed.
May 11th.
Warm up: Indian clubs, SHOT,stretch bands, jump rope.
Kettlebell snatch
20x2 min sets 16,20,24kg.
4 sets of 2 min 28kg swings
Second session:
4000 meter rowing
10 min on heavy bag.
Pullups
May 10th.
Warm-up with Indian clubs and stretch bands.
Trap bar deadlift: 145 to 325 sets of 5
Kettlebell push jerk: 16kg to 36kg.
Pull-ups 15lb Xvest
Warm up: SHOT, Indian clubs
“Karen” 150 wall balls. 20# ball, 6:58. Gassed after 75 reps the rest become real uncomfortable.
Pull-ups: 40 reps or more
Kettlebell long cycle: 2-16kg. for speed
Kettlebell long cycle press: 6 min set
Kettlebell cleans: 6 min set
As you may know by now if you have no life and follow my blog, that I am not a kettlebell Nazi as if is the only sport or tool in the fitness tool box. Today’s training was a combo of crossfit method of using a slam ball instead of a kettlebell as I have done most of the time when Wall balls for the session. However when you do a 50 or more kettlebell wall balls, they become a toe crushing affair. Regardless of what you use, if you only have 10 min to train, walls balls will gas the best of them.
May 13th.
Rest day:
2 hour trail run. Cool morning where it rained the night before so footing was not as easy. WTF, its trail running! You have to take the ground foot by foot, as it all an adventure.
There is a section of my favorite trail that has a rock section that is called the “Lemon squishier” . As you get to the top of one of the many hills(some would say mountains) you have two options; one is a long around about or you can slide your whole body between 50 foot sections of rock to the top. There is not much room, but the average fit man or woman(unless there is a DD issue) can traverse and slide your way to the top in a few minutes. However, if you are obese, which leaves out 30% of the US population, you can take the much longer trip around this great speed bump.
May 12th.
Warm-up:
Indian clubs, stretch bands, box jumps, jump rope
Barbell front squat:
DB floor press
Pull-ups
Kettlebell push jerk for speed.
May 11th.
Warm up: Indian clubs, SHOT,stretch bands, jump rope.
Kettlebell snatch
20x2 min sets 16,20,24kg.
4 sets of 2 min 28kg swings
Second session:
4000 meter rowing
10 min on heavy bag.
Pullups
May 10th.
Warm-up with Indian clubs and stretch bands.
Trap bar deadlift: 145 to 325 sets of 5
Kettlebell push jerk: 16kg to 36kg.
Pull-ups 15lb Xvest
Wednesday, May 12, 2010
trap bar for hip strength
May 9th. Mothers day, Rest.
Last week I sent away for a tri bar for deadlifting. Its been many years since I have used a tri bar when competing in powerlifting meets. I have always been able to pull at least 30-40lbs over my current deadlift numbers with more favorable back health. Well the extra weight can be from the more centered position instead of the bar in front of the legs, but there is the pronated grip in place of the alternated deadlift hand spacing, which for me, is better grip strength and balance trap position.
May8th.
2 mile run on track with 200 meter intervals.
SHOT training
May7th
Warmup: Indian club and stretch bands warmup.
20 min on heavy bag hard strikes
100 wall balls with D-ball
Barbell clean and jerk
May 6th
2 hr. hiking trail run. Its been many years since I competed in trail running all over the country. I was blessed as I worked next to one of the best trails to train with. All levels of
difficulty.
May5th.
May 3rd.
Last week I sent away for a tri bar for deadlifting. Its been many years since I have used a tri bar when competing in powerlifting meets. I have always been able to pull at least 30-40lbs over my current deadlift numbers with more favorable back health. Well the extra weight can be from the more centered position instead of the bar in front of the legs, but there is the pronated grip in place of the alternated deadlift hand spacing, which for me, is better grip strength and balance trap position.
May8th.
2 mile run on track with 200 meter intervals.
SHOT training
May7th
Warmup: Indian club and stretch bands warmup.
20 min on heavy bag hard strikes
100 wall balls with D-ball
Barbell clean and jerk
May 6th
2 hr. hiking trail run. Its been many years since I competed in trail running all over the country. I was blessed as I worked next to one of the best trails to train with. All levels of
difficulty.
May5th. Warmup:
Boot camp for Kettlebells in morning.
Trap bar: (new bar just arrived) test out. 145-265 sets of 5 reps
Kettlebell push jerk: 16kg t0 28 kg sets of 5 reps
May 4th.
16 mile bike ride. Easy pace
Kettlebell cleans: lots of sets of 16-32kg
May 3rd.
2 mile run first thing in the morning. ‘
Second session:
100 reps 12 kg snatch for warmup.
“Randy”
75#x75 reps hand snatch with barbell.
3:58 sec. very good time at 20 reps per min.
Third session:
10 sets of 2-16kg push jerk
10 sets of pull-ups
100 abmats
Monday, May 03, 2010
Some good PHA this morning
May 2nd.
Warmup: joint mobility, Indian clubs and lots of rep with cleans, dead lifts and bench. Long warm-up as the routine is high stress.
“three bars of death”
10,9,8,7……..3,2,1, reps for time.
Dead lift 1.5lbs body weight
Bench press body wt.
Power clean: .75 per cent of body wt.
18:55 good time.
This is your typical PHA (peripheral heat action) type of training. Most of my training that is non Kettlebell is PHA as the kettlebell work is just the complete opposite. PHA was used by progressive body builders many years ago who wanted more than hypotrophy out of their training with set after set of the same exercise that did not advance total fitness or strength. Also PHA develops work capacity that the straight set routine does not.
19:00 min.
May 1st.
25 mile bike ride early in morning. Fast hard pace.
SHOT after ride
Kettlebell wall balls with 12kg.
April 30th.
Warmup: jump rope, Indian clubs
15 min on heavy bag full contact.
50 situps
April 29th.
Warmup:Indian clubs,SHOT with D-ball, tire slam,
100 kettlebell snatches with 16kg two hand switches
20 min.
Thrusters with2- 24kg kettlebell and pull-ups
GHD situps and back ext. 50 reps
Bike ride for 15 miles: very windy.
April 28th.
Kettlebell boot camp training:
April27th.
Warmup: bands and joint mobility exercise.
BB hand snatch with 75#
Kettlbell snatch 16kg to 24kg.
Ring pushups:
Pull-ups with 20 lb. wt.
2nd session:
Bike ride
10 min heavy bag.
April 26th.
Warmup: Stretch bands, Indian clubs, jump rope.
BB squat:
Bent BB rowing: 200 lbs
Kettlebell floor press: 36kg
Kettlebell standing push jerk. 24kg
April 25th.
2 mile run on trail.
April 24th.
Rest day: round discussion with old training partners in the 60and70’s . it was a mind blowing meeting! All have continued training for over40 years! First see if you make it that far, then make it in the shape you were in when you were 20 something. We will continue to meet more frequently as this is a way of showing that fitness is a life time endeavor .
April 23rd.
Warm-up: Shot, convict conditioning, and bands.
6 min. kettlebell cleans
6 min kettlebell long cycle press
6 min kettlebel haft snatch
Rack deadlift: sets of 3 reps.
OL power cleans setst of 2 resps.
April 22nd.
18 mile bike ride. Cool morning, using a hard pace.
Warmup:
SHOT practice, Indian clubs stretch bands
6 min. kettlebell push jerk.
6 min. Kettlebell push press.
20 min for time
Kettlebell truster5/5 reps
Barbell hang power clean 5 reps
Claping pushups 5
Box jump 9 reps
April 21st.
Rest day.
Warmup: joint mobility, Indian clubs and lots of rep with cleans, dead lifts and bench. Long warm-up as the routine is high stress.
“three bars of death”
10,9,8,7……..3,2,1, reps for time.
Dead lift 1.5lbs body weight
Bench press body wt.
Power clean: .75 per cent of body wt.
18:55 good time.
This is your typical PHA (peripheral heat action) type of training. Most of my training that is non Kettlebell is PHA as the kettlebell work is just the complete opposite. PHA was used by progressive body builders many years ago who wanted more than hypotrophy out of their training with set after set of the same exercise that did not advance total fitness or strength. Also PHA develops work capacity that the straight set routine does not.
19:00 min.
May 1st.
25 mile bike ride early in morning. Fast hard pace.
SHOT after ride
Kettlebell wall balls with 12kg.
April 30th.
Warmup: jump rope, Indian clubs
15 min on heavy bag full contact.
50 situps
April 29th.
Warmup:Indian clubs,SHOT with D-ball, tire slam,
100 kettlebell snatches with 16kg two hand switches
20 min.
Thrusters with2- 24kg kettlebell and pull-ups
GHD situps and back ext. 50 reps
Bike ride for 15 miles: very windy.
April 28th.
Kettlebell boot camp training:
April27th.
Warmup: bands and joint mobility exercise.
BB hand snatch with 75#
Kettlbell snatch 16kg to 24kg.
Ring pushups:
Pull-ups with 20 lb. wt.
2nd session:
Bike ride
10 min heavy bag.
April 26th.
Warmup: Stretch bands, Indian clubs, jump rope.
BB squat:
Bent BB rowing: 200 lbs
Kettlebell floor press: 36kg
Kettlebell standing push jerk. 24kg
April 25th.
2 mile run on trail.
April 24th.
Rest day: round discussion with old training partners in the 60and70’s . it was a mind blowing meeting! All have continued training for over40 years! First see if you make it that far, then make it in the shape you were in when you were 20 something. We will continue to meet more frequently as this is a way of showing that fitness is a life time endeavor .
April 23rd.
Warm-up: Shot, convict conditioning, and bands.
6 min. kettlebell cleans
6 min kettlebell long cycle press
6 min kettlebel haft snatch
Rack deadlift: sets of 3 reps.
OL power cleans setst of 2 resps.
April 22nd.
18 mile bike ride. Cool morning, using a hard pace.
Warmup:
SHOT practice, Indian clubs stretch bands
6 min. kettlebell push jerk.
6 min. Kettlebell push press.
20 min for time
Kettlebell truster5/5 reps
Barbell hang power clean 5 reps
Claping pushups 5
Box jump 9 reps
April 21st.
Rest day.
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