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.

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.

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