Ken's Kettlebell Blog

No new years resolutions on joining a gym.

2012-01-06T06:08:00.000-05:00

Jan.6, 2012

I don’t do New Year’s resolutions any more. There is a good reason for this as I never keep them ,like 90% of all others who do each New Years beginning. Sounds good to make proposed positive changes in your life, at the beginning of each year like a race starting line. However, it is relics of the past for me. Change, especially in behaviors are never easy and only successfully done in small continuous changes. I keep a monthly “to-do –lists”, as being of advance age, time is moving every increasingly to warp speed. The Japanese call small continuous changes” Kaizan”, it’s all about accomplishments that are not overly optimistic and not based on gross changes. I may not have enough time to finish big projects so Kaizan works for me. Above all no fucking gezeer “bucket list”, just because I am old enough to remember using a slide rule in school.

So in January, everyone except me, starts the year off with some New Years’s Resolutions taking for example joining a gym or making more money. However, experience tells me after some changes in scheduling sometime in February, the elation of a new year’s wears off. Fast forward to November of that year, and there is no resemblance of a plan initially proposed on your resolution list. If I get at least some progress of change on one item, I am a winner for that year. Myself I never had to make that New Year’s resolution to join a gym; WTF, I own a gym!

This year’s accomplishments for self improvement are mostly minor issues to be carried out in good Kaizan form .

1. Continue to Work on joint mobility more prior to training in shoulders and hips, so I don’t get as stiff as a bride grooms dick!

2. I have a shit load of Kettlebell and dumbbells, so use them more in all the Crossfit WOD’s each day. Yes, that includes to 130# dumbbells and 46kg Kettlebells to keep the dust collecting on them.

3. Keep the daily WODs short but heavy. Once again it an attentions span thing.

4.Go back to daily rides on one of my three bikes, but not during rush hour so I don’t become a hood fixture. I almost forgot my 4^th Bike, my “Street Bob HD”!

That’s just a small example of my “daily to-do-list. However, go a head making your New years resolutions! it’s a positive thought and that all good!

RUFF.

Back from the Kettlebell dead.

2011-09-01T17:56:00.000-04:00

9/1/2011

This morning training at “fair Oaks” ( if you have to ask you will never understand)

Warm-up on pulley and bands, Indian Clubs

“board Bench press” 5 sets of 5 reps

Pull-ups 6 sets of 5 reps

One mile run in park.

Second session:

Trap bar dead lifts

16kg Kettlebell press.

10 min on heavy bag.

Back from vacation and summer fun. It was a great summer and did not push myself off a cliff so I spend the rest of the year healing up. I will attempt to continue the blog as I did last year with some information on training you don’t get at home.

Play a "deck of cards" for fitness

2011-02-15T10:09:00.000-05:00

Feb14.

The “deck of cards” is an advanced WOD, which incorporates all of the exercise protocols needed in a great session; PHA, ballistic, endurance, strength, random, complex exercise. You take a simple deck of cards a pick one at a time, assign the exercise based on the card face, perform and take the remaining 51 cards. You can assign extra level of difficulty for jokers, face cards or aces. It’s going to be a long session, but it goes fast due to the random nature of the various card values so it’s hard-soft stress.

Example routine:

warmup: joint mobility for until loose. then you are ready if you start the deck with the "joker" 1000 meter rowing or running.

Hearts: Suit case Dead lift, heavy KB 40kg with shrug.

Diamonds: reverse hand pushups on Kettlebells (upper body, complex, balance )

Hearts: Pull-ups without kipping: (upper body strength)

Clubs: Kettebell thrusters (legs, upper body and ballistic movement one or Two.

Aces: GHD situp.

Face cards: 10 reps Kettlebell snatches. 5 R/L

Jokers: 1000 meters rowing.

Depending on the setup, transition, and the exercise difficulty, it can take from 35 to over and hour to go throw the entire deck. It’s always a great session even if you are training by yourself….it’s as though some is organizing your training in person.

Go to the most advanced level and use a XVest of 20-30 lbs. as you do the Deck of cards routine.

Big box gyms are loosing ground to low frills, low price models.

2011-02-03T09:38:00.000-05:00

Feb 2nd session:

TacFit joint mobility routine for 30 min. stretch bands, and form roller.

Suspension squats, dips, body wt exercise, ab wheel, GHD and Indian clubs.
Rack Dead lifts: sets of 3-5
Tacfit Kettlebell Recruit routine for 4 sets each. (balance on roman Dead lifts suck bad)
2000 meter if rowing

The New York Times newspaper came out with an article last month on the demise of the “Big box full service gym” and health clubs who are struggling to survive. They are being over taken by low price “Planet fitness” style business model with no frails workout. Now that never concerned me as I have known this long ago that only 15% of the US population has a gym membership and much less use that membership routinely or train like I do. I have a Small box, Crossfit style gym.

Motivation is almost zilch in most gyms today and the turnover each year is about 45%(industry values) that has to be recruited at a high cost to keep the business solvent. Also impacting big box fitness industry is a recession but that is more of an excuse and not always a barrier to success. Some Harvard geek, came up with a reverse business model; you pay only when you don’t go to the gym. Loss of income becomes the motivation and not fitness.

It does not take a degree from Wharton business school( I studied there for a time) to see that as a business model, if you are a midget in the market, you don’t go head to head with Cyclops. If you are offering a overpriced service in an attempt to maintain your customer base and please everyone so they stick around, you have invested poorly. Problem is the average American that goes to a fitness facility really doesn’t appreciate the juice bars, plasma TVs sound systems and Zumba classes with all the fancy trappings of a full service gym. All the fitness customer wants is some simple machines, small assortment of free weights, a shower, easy to get to, so they can work out to their interest level independently. Also for the most part the average gym customer doesn’t want to be rubbing elbows with “roid boy” so there is no need for hardcore power lifting area for a handful of “muscle heads” or “Billy Biceps” types.

The owners of Planet fitness and other low price, no frills gyms understands the public very well and offered a basic facility with machines, weights and clean rest rooms at 10-20 dollars a month. End result is high volume memberships with ever increasing new gyms all over the country. In my area there is 5 in a 30 mile radius and two other clone style low price gyms like Planet’s model. All are doing well business wise even in a recession while the full service gyms are just making it and hoping Planet fitness never existed.

Most big box full service gyms offer personal training services from either contractors or staff trainers. This is either a no cost or profit center for the gym management, but it is slowly losing its ground especially in a recession due to the high cost and low value. The Planet fitness management has discontinued the service this year on all of their gyms as it is unlightly that if you are paying 15 dollars a month for the gym membership, you will not fork over 50-75 dollars an hour for personal training…dah!

So what keeps people in any gym coming back and staying with the program? Its community, stupid! If all your friends go there, then you will go there. If you as a independent customer of a gym and you walk in to train by yourself (some like it that way but they are the exception) there is a high probably that you will not visit the gym consistently for lack of support from friends and people who share your training. My experience is that men and women that come in groups or with associates train much more consistently then those who come in by themselves. Lastly, those members who have a mission or valid, self defined reason for training will be a continuous members regardless of gym type.

Your fitness options are many; success is having friends or partners to share your pain, a comprehensive life’s plan, and wiliness to seek out the correct training, advice to make your adventure in health successful.

Oh no, another "300" type workout!

2011-01-31T05:24:00.000-05:00

Jan: 30th.

Tacfit warm-up, bands, pullys, squats, pull-ups.

Spartacus workout review:

One min with 15sec rests for each exercise done three rounds. Yes, its a long one so suck it up!

Romanian deadlft in rack for some much need back work. (not part of the routine)

Goblet squat, Mt. climbers, swing, T-pushups, split jump, row, side lunge, pushup-row,Lunge rotation, press. All done with various dumbbells, in 46 min.total time.

10 min. of Battling ropes.

Worked up a good sweat on this WOD as its one of the longer ones. Not a strength session but as metcom it works.

Spartan or Spartacus workouts, let the games begin .

Every since the success of the 300 workout, based on the movie of the same name, there is a new workout promoted to get you into ripped shape in moment of time. The concept is your basic circuit routine that is used in any number of fitness groups like boot camps or training concepts. This all came about when a number of actors had to remove their shirts to expose there scrawny bodies, so they hand to go to a fitness trainer to whip them into shape.

So if you wanted a part in the new Spartacus series, you would have to upgrade your body to look like a gladiator instead of a stockbroker on crack. So most of the actors who had to expose themselves, went to and celebrity personal training (training celebrities make you more talented without extra training or knowledge) who put them though an accelerated fitness series that used all the time for fast results. Since the rich and famous use the routine then everyone is obligated to make a business out of a circuit program that is not sustainable in the long term, but it all sounds impressive as hell.

I used the routine as I do with a lot of the routines on Crossfit and Kettlebell sites I find interesting. Spartacus workout as described in Men’s Health Magazine, is a 10 exercise circuit, using one or two dumbells depending on the exercise performed 3 times. When I did it I used a number of different sized dumbells depending on the exercise to add the necessary stress. Also the Gymboss timer was set of 1 minute work and 15 seconds rest. The rest was so you can set up for the next one of 10 exercises. It’s a very good WOD if you use the various weights and has some good compound exercises, but like I said before, you get too accustomed to this routine or anyone like this if you repeat this more than one a week and most likely over train. Lastly it’s a little long as I got bored on the third round and could be cut down to one or two sets and add some other type of routine elements like boxing or rowing, if you need the extra movement of reduce weight.

kettlebell countermeasures.

2011-01-19T04:14:00.000-05:00

Jan: 17th.

Tacfit warm-up for 20 mins.
“ Linda” Kettlebell crossfit.
10.9.8.7.6…..2.3.1 reps
Barbell dead lift convectional
Kettlebell floor press with hip bridge.
Dumbell heavy dead hand clean.

Great session for start of the year; a modifited "linda" sometimes called "Three bars of death.". However, the weight will get heavier but the exercises will be modifited to provide periodization as the year progresses. the deadlift is no issue as it is my strong point, but the bench or in this case, floor press is now done with a bridge extention to activate the "core" more and make it more difficult. The dead hand cleans with the dumbells are always a treat.

Kettlebells are great countermeasures for weakness.

“Countermeasures”are a concept that is mainly used by the military as an offensive-defense method when being attacked. Sounds like a conflict in terms, but it’s really a good concept and avoids the politically incorrect word for “self defense”. Example is an air plane uses flares to deflect a rocket attack, which also has been considered for use in commercial airlines, to protect our citizens. I did not just read that shit in some U-Tube article, as I was in the military…..lucky me as I have …….countermeasures.

To me, the concept of “self defense” is one of weakness and can even invite more defenses. If you take countermeasures, as a concept to ward off attack without direct need for counter attack, its much less complicated. To me,Kettlebells becomes fitness method of chose, as a tool, has such a wide variety of possible motions, for which you can target any number of body functions to prevent imbalances or weakness. …….countermeasures.

So what is the best way for avoid physical weakness and above all, becoming a victim of what ever? Physical weakness may invite a physical attack in a criminal context or long term degrading of the usefulness of your body inviting sickness. You don’t have to look like “roid boy” to have a strong physical presence. When you are strong in health and active abilities you avoid sickness or premature aging, that is ………countermeasures.

You can lean to use a Kettlebell in a few short lessens to maintain a modest level of strength along with improving body appearance and functionality. I have viewed the performance of people both men and woman who just used a basic exercise like the “swing” and lost lots of weight and become more healthy ….countermeasures.

You don’t have to listen to all the Kettlebell program leaders (both sexes) embrace what they think is in your best interest or have a program to remake you into a fitness model. It’s all good! However, no one program out there will provide you with all the fitness needs, even though the kettlebell is a most functional tool. My suggestion is find one Kettlebell trainer who has been at for at least 5 years and take a few lessons. (Not some wet behind the ears trainer who just completed a weekend seminar) Start real slow, do the basics exercises in good form with no intent of rapid results , then experiment to find out your work capacity without injuring yourself…….countermeasures.

Kettlebell exercise can be a “smart” exercise tool as compared to most other tools and includes body weight if you just do pushups, sit-ups and pull-ups as being “dumb” or only in one plane of motion. Experience has enlightened me to use Kettlebells in all planes of motion; sagittal, frontal, and transversal (basic exercise science) when programming my exercise program. When you exercise your body in all planes of physical motion you prepare the body for almost any impact or the unknowing emergency ……….countermeasures.

What happens when we age ? Hell, that’s a topic for books, not internet articles for the ADD crowd. The aging process is a slow shutdown of the body in its simplest form and not just its appearance. To retain the ageing body, you have to do some physical maintenance(exercise) so it still functions at a respectable performance for general life and those nasty situations when the shit hits the fan. There is something about keeping Kettlebells in eye site, that avoids a situation as the years pass and you are no longer a stud or hottie but still need to live a respectable life. Kettlebells as a resistance tool is a sustainable tool if you embrace its capability and above all, as a countermeasure..........

Karate black belts for sale...no need to sweat or bleed!

2011-01-09T13:46:00.000-05:00

Jan.8nd 2011 snowing outside so no running today

Morning: 5,000 meters rowing
TacFit joint mobility routine for 30 min. stretch bands, and form roller.
GHD situp/ab roller 5 sets each. 10 reps.
Kettlebell snatch speed warm-up 100 reps
Barbell Sumo deadlift
Kettlebell long cycle press:

Karate instructor arrested for selling bogus black belt certificates.

    That’s the headlines in my local newspaper, tells of a local Korean Karate instructor was selling his schools black belt certificates to thoes who paid , but is now in the local jail, captured on his way to Florida with his ill gotten gains or retirement fund. Now the funds can be used for lawyer fees. Talk about fast tracking his students!

    This is nothing new in the world of Karate training which now has been marginalized to an after school fitness class. All you have to do to get a black belt is pay a hefty fee each month for 2-4 years and you get a series of colored belts( more testing fees) until it turns black. Now we have 8 year old, killer black belt roaming the halls of our grade schools. Just kidding! Can you defend yourself after you are “belted”? I doubt it, no more than a similar very fit person of the same age and size not taking karate. As with college certificates, you can go on the internet, pay a fee and get the “sheepskin/cert.” to hang on your wall to impress your friends or better yet go into business so you can cash in.

    Karate over the last 40 years, since I got my black belts, has become more user friendly, so instructors who have schools can make a living at their art. Back in the 60’s when I was training, a karate instructor rarely used his art as a full time profession and trained the most serious people nor did he care if you stayed. The wanted you to obtained a high level of performance so you could actually defend yourself. The instructors were mostly idealist poor, but today, the store front karate school has to put a dollar value on all services to stay in business. Believe me, there is nothing wrong with that new business model as long as you, the consumer understands what you are getting for your money.

    My personal experience teaching Karate was limited. I was employed by a large commercial school, which was rare at the time. The head instructor made the assistant instructors “tone down” the aggression we were taught training overseas in the military. He would always say” the American public will not stand for our level of intense instruction we received to get our black belts” if you want to stay in business. He was right, as I opened my own school for a few months and went from 30 students to 2 in less than 6 weeks before closing shop and hanging up my black belt for good. It was not because I used them as human punching bags, it as the intense prep of the body to perform the movements. Your body and mind has to be as strong as possible if you want to defend yourself! A year or two of intense high quality karate workouts each day may not enable you to kick ass, but you will become a walking, talking, muscle chart.

    There are good schools teaching karate or other martial arts each day that maintain high standards and provide expert instruction. But just like any other service, check the credentials of the school and ask around especially those who have being going to the training how well they are doing. Don’t go to take up a martial just for self defense, but more to learn another culture and a fun form of fitness.

Our fatness could be caused by costly gym memberships

2011-01-07T09:23:00.000-05:00

Jan.5nd 2011

Morning: hill running intervals. Not timed as it too cold to run flat out. RPE at about 7
TacFit joint mobility routine for 30 min. stretch bands, and form roller.
Barbell box squats: 10 sets of 2 reps
KB floor arched floor press 10 sets of 10

I was reading one of the British newspapers and they blamed part of their obesity problem on the high cost of gym membership. The fatties are being priced out of the gym and it socially unacceptable for low income people not to have the same opportunities of maintaining weight and fitness that the wealthy have. I got a new flash for them over the pond. The wealthy “fat cats” are also obese, so it’s not gym availability that a problem, It real simple; you all eat too fucking much, practice self indulgent activities and spend too much time on your fat ass!

On the other hand, we here in the colonies have very expensive health clubs as well low priced gyms, for all income levels. You walk into a 200 dollar a month upscale health spa or you can go to a 10 dollar a month gym and both have more than sufficient equipment and space to lose weight or get fitter. I have a another flash for you kids; it’s not for lack of equipment in any gym or health club that keeps you from being fit; it’s YOU, and what you put in as effort!

I must admit the old snake oil salesman’s are still in business selling you a crock of shit by telling you that if they join their club or gym, you will get fit and loose ton of fat. The fitness business chases the same, ever smaller member pool each year (big turnover in membership), to refill the membership of those who did not come back for another year of no progress. Can you blame the gym; hell no, they are just providing a place to train with a roof over your head costing you 200 to 10 dollar each month for the services. However, their sales pitch shows models or pros, who’s business is to look fit (notice I said look the part). However, and this is real life; walk into and gym or boot camp class and see how many are at desired weight and fit performance. Their success stories or the “poster boy and girls” are as rare as a gold penny. And they wonder why they don’t get people renewing each year.

The media and the government is on the obesity mission as it the fashionable thing to do. They want to blame our citizens for getting fat on every thing from fast food, income status and lack of affordable fitness programs. But rarely do the media place the problem to the family and the individual being responsible for themselves.

Not all kettlebell lifts are for every one

2011-01-03T03:36:00.000-05:00

Jan.2nd 2011

TacFit joint mobility routine for 30 min. stretch bands, and form roller.

Short WOD 10 sets of 10 and no rest for the wicked
Kneeling KB cleans
Pullups
KB Yaw press
Elevated ring pushup
GHD situp
Ab roller

I was reviewing a new training seminar for this coming year by one of my favorite Kettlebell trainers, as part of his program he was going to demonstrate the use of multiple kettebells in one hand to both hands, using regular compound exercise called the “kettlebell stacked lifts”. I have seen this done at times during Kettlebell certs and competitions as basically a stunt lift, but not promoted to be part of a regular training program for a number of reasons. Far be coming from me to look down at someone lifting asymmetrical lifting toys, but as long as it promoted as a stunt, and not part of a general routine in your next boot camp floor exercise program. It’s part of the many Kettlebell lifts that appear to be like a war looking for solders. Fundamentally there is nothing wrong with a stacked lift; it just has to find a good place in fitness life.

Let’s start with the type of kettebell. The RKC, fat handle or clones are almost too thick of handle diameter for one Kettlebell use, let alone 2. Most ladies and men with smaller hands have this as a down side. I have tried double “stacked” Kettlebell lifts with poor results (pinched hands). Now if you use the AKC or Russian style competition Kettlebell, with a more grip friendly handle, then two kettebells can be gripped without too much problems even for small hands.

The next thing you have to ask yourself, do I have access to two or more kettlebells of the same weight so I can stack lift. Most people are lucky to have one of each (I am real lucky as I have two of each) and even some well out fitted gyms may not have a large inventory of sized Kettlebells so you can show off. My biggest concern with this kind of lifting; it’s really for very skilled weight trainers who have strong hands to hold the weights together so you can lift them without straining body trying to prevent the renegade bell from coming down on ones brain. I have lifted a lot of crazy shit like kegs, logs, stones, sand bags but it’s not the lift that presents the challenge, it’s the deceleration so you don’t hurt yourself,floor or others or showing off.

If you really want to advance your overhead pressing and want a real strong man challenge, latch on to a “Thomas Inch” fat handle dumbbell. At over 2.5” handle weighing 172lbs, clean and press that baby one time. Using one hand to lift off the ground, clean it with one hand and press over head. If you can do that, then you are not showing off you have arrived at the altar of strong men.

A new years face lift for my kettlebell training program.

2011-01-02T06:24:00.000-05:00

Jan.1st. Happy New Year!!!

1st session: 3 mile walk/run in timed sequence. Easy pace with a 38deg early morning.

2nd session: TacFit joint mobility routine for 30 min. stretch bands, and form roller.
Body weight interval session for 25 mins.
Short WOD with dumbbells and kettlebells 3sets of 5 reps AFAP
DB-Pullover to a squat.
DB-renegade row-push up
DB lunge and hammer curl
KB heavy one arm swing.

A face lift for my Kettlebell fitness program in the year 2011;

I have a great “small box gym” in the rear of my house, so there is absolutely no reason not to train due to weather or equipment. Toys, I have them all, a there is no exercise equipment I don’t have. So the big problem is utilizing them in a program so they each don’t collect dust. Example would be the log press. It’s a great piece of equipment but I only us it once a month for fun lifts. Another apparatus is the sled, which I should use a lot more but seems to be avoided. Anyway when planning out my training for the coming year, I will integrate the various tools but substituting Barbell, dumbbells, kettlebells and sand bags for lifts and exercises which have a preferred equipment set, like squat cleans/thrusters. Squat cleans normally use a barbell, but when you can use Dumbbells makes the lift another octave higher intensity.

This coming year I intend to use more complex exercise more in line with the tactical martial arts I prefer to work with. Last year I made excellent gains in reclaiming my basic strength and better endurance using heavy kettebells and barbell powerlift movements. However, as a result my mobility and range of motion suffered somewhat, not because I don’t spend the time on mobility, but the type of general compound exercise tends to develop power in mostly one plane. For instance, I do heavy squats and deadlifts but don’t do pistols or landmine exercises. I do pull-ups, usually one type and not skinning the cat. There is a huge array of body weight exercises I don’t use instead of basic pushups and situps that can bring back that mobility. Then there is Kettlebell juggling, which I would like to try more of that I have not worked with in months. So much fun and not enough time!

Where to training is another decision I have to make each day as I have my gym and another Key club gym across town that I have used at times for decades. Beyond that I really like to train on places like the hiking trails for running, HS track next to my house, a town park, 3 miles from me with a playground to do some body wt. “street” exercise, an abandoned state hospital facility with 2 miles of low traffic roads with hills. So there it is, having a wide variety of venues to train, I can never get stale and my cost is next to nothing, except maybe gas to get there. This year I will seek out new places to add spice to my fitness program. So much fun and not enough time.

When I travel for training I have what they call a BOB “bug out bag” . that’s an old survivalist term for a pack with all the essentials to have with you, when the “big one” is dropped and you have to hit the road for better lands. My so called BOB is designed with basic small equipment for training outside my home gym or when I leave for a vacation and want to keep my program going uninterrupted.

Let’s say I go to the track for some speed work. I have my stop watch and timers for doing intervals and my training journal, water and Ice if I have problems. Then there is the “tiger stick” so I don’t have to carry my foam roller. If we go over to the town park with the playground, then I have a improvised TRX rope to put up for some of that stuff. Beyond that there is the basic, stretch bands, tape, hand reps for boxing, gloves, small Indian clubs, carabineers, camera, chemical ice bags, first aid kit, water bottles, zone bars, and the list goes on. It’s all in a back pack, always sitting by the door ,ready to go when it’s time to train. There is nothing more pitiful then seeing a client come into a gym with a 2oz bottle of water and a shit-eating grin, and they think they are ready to get fit. LOL!

"lumberjack" WOD today for some stength endurance

2010-12-18T12:55:00.000-05:00

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)

Crossfit work for the coming year.

2010-12-16T19:59:00.000-05:00

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.

Developing a new training plan for next year

2010-12-14T05:41:00.000-05:00

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.

Small fish bowl vs large fish bowl fitness evironment.

2010-11-26T11:41:00.000-05:00

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

Try some TACTFIT kettlebell exercises.

2010-11-15T03:04:00.000-05:00

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

Battling ropes and kettlebell Fran.

2010-11-12T13:59:00.000-05:00

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.

Xvest ruck to start the day.

2010-11-10T10:49:00.000-05:00

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.

back to Fair Oaks for training.

2010-11-09T06:24:00.003-05:00

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.

Run a marathon and be seen.

2010-11-07T13:52:00.000-05:00

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.

Kettlebell skinny strong maybe stealth strong.

2010-08-23T19:03:00.000-04:00

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.

2010-08-17T11:40:00.000-04:00

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.

2010-08-09T09:43:00.000-04:00

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

suspection systems...modest support system for kettlebells.

2010-07-19T20:10:00.000-04:00

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.

"Make things hard" U bet!

2010-06-28T19:47:00.000-04:00

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.

early morning ruck just like our troops are doing daily.

2010-06-13T21:15:00.000-04:00

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!

Kettlebell trusters and rowing,,,,,,,,,endurance day.

2010-06-06T21:49:00.000-04:00

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.

back from vacation......... back to the salt mines

2010-06-01T17:11:00.000-04:00

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.

Olympic lifting to inprove kettlebells.

2010-05-24T15:20:00.000-04:00

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

Kettlebells and wall balls......what was I thinking!

2010-05-14T20:05:00.001-04:00

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

trap bar for hip strength

2010-05-12T11:12:00.001-04:00

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.

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

Some good PHA this morning

2010-05-03T13:11:00.000-04:00

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.

maybe adding kettlebells in school programs will help the fitnss issue.

2010-04-21T12:33:00.000-04:00

April 20th.

Warm-up:
500 meter row(1:38), Indian clubs, bands,
TGU Practice
Heavy back squats: sets of 3
Weighted dips sets of 3
Weighted pull-ups sets of 3.
Later in day:
6 min kettlebell cleans
6min kettlebell LC press
6 min Kettlebell snatch
Finish with battling ropes for 4x1 mins sets.

There was an article in all the news outlets stating that the military is claiming that we have a national security issue, as 30% of the age eligible men and woman are too fat or unfit for military service. Well in that regard if they are unfit for the military, then there are a lot of other civilian occupations that they could not be able to do as well, like police or fire comes to mind.

Is there a solution to this? Not an easy one, just like it not that easy to lose fat and keep it off like the media tells us each day with all their stupid commercials for diet plans of fitness programs. It has to start with the parents and schools to educate the young that being fat or unfit is not a fashionable issue but a basic health and future growth function, just like knowing how to add and subtract.
Simple program of a 15 min warmup session before classes each day at schools and 3 phy ed sessions per week without out exception. I have seem old pictures of school classes with indian clubs and kettlebells in our schools in the 1900's to 1940's with everyone particapating and no one looked fat back then.

We are fighting a uphill battle to change our youths perception of what it means to be a good healthy citizen, when most of the celebrities, role models and sports athletics are slugs themselves.

April 19th.
3 mile run in park with some trails.
21,15,9 reps for time
24kg kettlebell thruster on each side.
Pullups
8:10
Second session:
Battling ropes 4 sets 1 min. work/rest.
TGU practice……you don’t have to like just do it.
6 min kettlebell Push press
6 min kettlebell push jerk
April 18th.
10 mile bike ride: real short but had to abort as I did not dress for success. It was 35 deg and I had on a summer ensemble…..I froze my ass off.
Back to the barn for some rowing: 3000 meters on the C2
6min. KB cleans
6min KB long cycle press
6min KB haft snatch
6min KB push jerk
6 min KB push press.
April 17th.
Warmup: no need this morning
400 meters run on track.
followed by 20-32kg, SDHP,30 pushups, 40 legup,50 squats.
5 rounds without stopping. I used the run as the rest period, if that makes sense .
That my fans is your basic work capacity.
April 16th.
Rest day

Long cycle press today for a change.

2010-04-16T09:19:00.000-04:00

April 15th.

12 mile bike time trial with big gear on rail trail. Not great but the season is early. Nothing like a little discomfort.
Afternoon:
Dumbell press warmup 25-40lbs sets of 5 with anchoring
Kettlebell long cycle press: 28kg 3 reps per min. (new exercise)
Floor press 36kg sets of 3 with hold.
The low rep long cycle press is not bad as you get your ATP back up but it’s the rack hold that gets me. Rest more overhead.
April : 14th.
Kettlebell boot camp in the morning

Warmup with stretch bands and joint mobility.
Rack DL heavy: just below knee sets of 3 reps
Box step-ups with Heavy dumbbells: 18” box sets of 5 reps
Dumbell cleans:
GHD back extentions
Heavy bag for 10 min.
April:13th.
18 mile bike ride at a easy pace to recoup
5 min of SHOT work on old wall
April 12th.
Warm-up: Indian clubs and stretch bands
100 reps barbell deadlift
100 reps KB push jerk
100 reps KB SDHP
100 reps KB thrusters
16;04
Later in the day, barbell rack pulls
April 11th.
23 mile bike ride in the cool morning. Pushed the hills and good pace on the flats.
April 10th. Sat.
2 mile run on track and ½ mile walk to relax.
Went over to my abandoned building to work on the 10lb, S.H.O.T training with the D-ball. I have to talk with Jeff, but this is not easy by any standard. It looks real simple but its yields some real affects that you would not expect. However, its real fun!

Rested for an hour then back to business.
2-12kg kettlebell……….1 press, 3 jerks, 5 push jerks as one set.
2-20kg kettlebell ……….1 press, 3 jerks, 5 push jerks as one set.
2-24kg kettlebell……….. 1 press, 3 jerks, 5 push jerks as one set.(3rounds)
2-28kg kettlebell……….. 1 press, 3 jerks(3sets)
No stopping except to change weights
April 9th. Rest…… did not feel the need but if you don’t do it every so often it bits you in the ass.
April 8th.
Warmup: Indian clubs, stretch bands.
2 min sets each arm:
16kg cleans and push jerks 2 sets
20kg cleans and push jerks 5 sets
28kg cleans and jerks 3 sets
Did 5 pullups each 4 min set. Lost count of reps but it was reciprocal action I was after.
Second session:
24 kg KB long cycle 1 min sets
Power cleans 75 reps with 100#
10 min. on heavy bag
Kettlebell boot camp at night. Good class as we did a session of “deck of cards”

Log pressing is fun like kettlebells

2010-04-09T09:48:00.000-04:00

April 7th

20 mile bike ride: rather warm for this time of year but great ride.
Later in day:
50/50 reps snatch for warmup

Log pressing: lots of reps. With my new toy. Actually I have done log pressing with my Strongman competitor gym mates off and on for years. I know the technique well and can even do better at times then an Oly bar. Squat cleaning a log is out of the question, it just too hazardous, besides the clean is very special anyway. Its somewhat like the “fat bar clean”

Log pressing is just plain fun!

April 6th
Warm-up : Indian Clubs, bands and SHOT drills.
TGU and heavy floor pressing with heavy dumbbells.

Kettlebell boot camp at night: 35 members Great class!

April 5th.
Warmup with Indian clubs, and jump rope.
More SHOT drills on wall.
Reg. dead lift: 135-400 lbs.
Push press: after each set of Deadlifts form 20-28 kg.
Second session:
Heavy bag routine for 20 min. Hard strikes….. Round kick back in form.
I received my new D-Ball shot for Jeff Martone’s drills. Yes, it a new toy to add to my collection to “he who has the most toys wins” The shot is rubberized D-Ball of 10lbs that can hit the floor or wall without cracking it. But that is not its best feature. It’s the effort you have to employ to generate enough power so the ball bounces back like a rubber ball. With a 10 lb ball you have to add a shit load of body power, or it drops to the ground as soon as it hits the wall. Within a few minutes, you are into a training zone of high respiration and muscle stress you would not expect.

To replicate this routine you will need Jeff Martone’s “SHOT explosive RPG” tape and a 8-12lb D-ball shot put.

April 4th.
30 min run on track. Followed by a S.H.O.T drills on wall of old building wall. The 10 min I spent working with my new D-Ball shot was harder than the run. It not as easy as it looks when Jeff does it.

Second session:
Long cycle practice for 30 min. increasing the weight( 16-28kg) after each 10 reps. 125-135 reps total.

working on all the stiffiness from the long winter.

2010-04-05T13:19:00.000-04:00

April 3rd.

20 mile bike ride around town. Good training pace.
April 2nd.
5 pullups,10 pushups,15 squats 5/5 cleans 28kg KB (in Xvest) for 20 min that was not comfortable at all!
April 1st.
15 mile bike ride
March 31:
Warm-up: convict conditioning BW exercises
50/50 snatches KB 12kg to warm up old shoulders
21-15-9 reps
Double KB long cycle
Renegade row/pushups heavy dumbell( that sucked) 2nd session:
30 min on Xvest 5 pullups,10 pushups,15 squats
March 30th.
Warmup: Indian clubs,bands, jump rope, 10 min on heavy bag.
20 min long cycle: shift hands each min.with 20kg.KB.
March 29th.
2 mile track run: kind of a rest day, listen to music and run for effect.
March 28th
Warm-up stretch bands, joint mobility, Indian clubs,
15 min straight on heavy bags hard hits.
21-15-9 reps for time
BB front squats
KB push jerk
7:02
March 27th.
Warm-up: Indian clubs and stretch bands
BB deadlifts;
Weighted pull-ups
2 mile run on track with 20 pushups,30 air squats on each 400meters.
March 26th.
2 mile easy run
15 min on heavy bag
March 24th
Warmup: Indian clubs, Heavy bag work, and joint mobility.
“Convict conditioning” 5 rounds no rest
Incline pushups
Heavy sand bag step ups in rack position 75#
Box jumps 18"
Pull-ups phonated
GHD back extension
Kettlebell push jerks
March 23nd.
Warm-up: Indian clubs, Heavy bag work, and light kettlebell joint mobility.
30 cleans L/R 243kg.
10 elevated pushups
20 cleans L/R 243kg.
20 elevated pushups
10 cleans L/R 243kg.
30 elevated pushups
50 box jumps
2x25 GHD situps and extensions
March 21th
Warm-up: 50 10lb wall balls, stretch bands.
6 rounds No rest!
10- 225lb dead lift
10 burpees
Rest 10 min.
40- 20 kg thrusters L/R
40- pull-ups
March 20th.
30 bike ride with bike club. Nice day for early spring but low participation for a great day. Some work ahead to get into bike riding form.

March 19th.
Warm up: indican clubs, stretch bands,
16kg kettlebell , push jerk, swings, cleans.
2-16kg kettlebell, push jerk.

Kettlebell or dumbell all have use.

2010-03-22T18:06:00.000-04:00

March 22nd.

Warmup: Indian clubs, battling ropes, and light kettlebell joint mobility.
100 reps of 40lbs 1 arm,dumbbell,split snatch.
100 reps of 24kg standing kettelbell press.
2 mile run latter in day

I thought I would use dumbbell snatch for a change. Each rep was a full floor to overhead movement. Used the Olympic style dumbbell, so it was a fast and smooth movement. The down side is that if I was using 50lbs or more I could not decelerate the weight as it dropped so I usually have my pit with the wood chips and just drop the weight so as not to over stress back and shoulders trying to control recovery.

March 21th
Warmup: 50 10lb wall balls, stretch bands.
6 rounds No rest!
10- 225lb dead lift
10 burpees
Rest 10 min.
40- 20 kg thrusters L/R
40- pull-ups

March 20th.
30 bike ride with bike club. Nice day for early spring but low participation for a great day. Some work ahead to get into bike riding form.

March 19th.
Warm up: indian clubs, stretch bands,
16kg kettlebell , push jerk, swings, cleans.
2-16kg kettlebell, push jerk.
10 sets of 5 pullups

March 18th.
16 mile bike ride in morning
Kettlebell bootcamp class seminar for new members
March 17th.
Today’s training:
Warmup: Indian clubs, light kettlebell H2H and SHOT drills.
4-3 min sets of Kettlebell snatch 14 reps per min.
4 sets of kettlebell cleans at 15 reps per min.
4 sets of push jerk at 18 reps per min.
Dumbbell heavy rowing set of 10 reps

A good SWAT or GS session.

2010-03-16T07:43:00.000-04:00

March 14thrd.

Today’s training:
Warmup; Indian clubs

SWAT Gear Shuttle(jeff Martone’s WOD)

3 rnds for Time: 18:40 only did one round as things got too sloppy.

10x burpee + 50 yrd farmer carry @ (2) 32kg + 10 burpee + 50 yrd farmer carry the 32kg back to start.(use 70#dumbells instead of kettlebells. )

10x burpee+ 50 yrd rack hold carry (2) 24kg + 10 burpee + rack hold carry the 53’s back to start.

10x burpee + Overhead carry (2) 16kg kb’s 50 yrds+ 10x burpee+ OH carry the 16’s back to start

Note: This WOD was designed to simulate a long SWAT call-up retrieving gear back and forth going down range. 3 rnds = 180 burpees & 900 yrds of carry (almost a click!).

second session: 5 x 25 reps with 21-16kg. kettlebells push jerk with 2 min rest between sets.

Stopped after doing one round, not from fatigue but the form on all the kettlebell walking holds I have to practice a little to maintain technique which is the hardest part. I will get the three rounds at some time, as this is a great GS prep session as well as a tactical session.

a review of Kettlebell lifts and form.

2010-03-10T19:48:00.000-05:00

March 8th.

Today’s training

10 Reps Towards KB Perfection(Jeff Martone’s Tactical Athletic blog)

Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises. My weights ranged for 40kg on the floor press to 16kg on the TGU to get good form. No rest between sets.

10 One-arm Floor Presses R/L
10 Arm-Bar Stretches R/L
10 Double Floor Presses
10 Turkish Get Ups R/L
10 Military Press R/L
10 Push-Presses R/L
10 Russian Swings-GS
10 Power Swings
10 American Swings
10 Swing Releases
10 One-Arm Swings R/L
10 Half Rotations Switches
10 H2H Switches
10 KB Dead Cleans R/L
10 KB (Swing) Cleans R/L
10 Bottoms-up Cleans R/L
10 Double KB Cleans
10 Thrusters
10 Snatches R/L

Jeff has a great WOD in this session as it covers all of the major moves and make for a great review like myself who sometimes forgets to use some of the basic moves like the Turkish get up. I really do suck at the Turkish get-up and do it so infrequently I think because I only did it during workshops or certifications. I guess it’s time to bring it back into my routine every so often.

the kettlebell press has to be part of the program.

2010-03-08T12:26:00.000-05:00

March 7th.

Today’s training:

1st bike ride of the season. Took MT bike as the roads are filled with sand and crap from the winter. The DPW will have some extra work as the winter has not been kind to roads. Anyway it was a great 18 mile ride keeping spin rate high.

Warn up Indian clubs……love them things

35 pullups ( haft ass kipping)

Long cycle: 20 kg for 2-5 min sets 6 reps per min.

Kettlebell press is not in the GS program except for some unofficial meets that have the chair press. I found out recently that the GS press was eliminated in 1973 in Europe which incidentally a year after the Olympic committee eliminated the standing press from the Olympic lifting 3 lift competition. I was there for the last OL competition in the USA 1972 that had the press, which was difficult to judge with the body wip and extreme hyperextension that resembles a “standing bench press” . No doupt the GS press had a similar problems of keeping the strictness of the press as a strength lift as opposed to a ballistic lift of the jerk.

When I first got into training with kettlebells, I noticed that the champs in the GS were not that muscular considering the lifting volume of the training. Then I remembered the body mass of the Olympic lifters before the press was eliminated and after. Lifters who used the press as part of their three lift were required to perform more absolute strength modalities, where it was changed to a 2 lift ballistic movement which reduces good old hypertrophy especially the upper body. More on this subject later.

better kettlebell rack

2010-03-07T12:13:00.000-05:00

March 6th.

Today’s training:

~2 mile run on the roads. Faster than I wanted but the legs just wanted to go.

Back to the gym at Fair Oaks-somewhat zapped from the run.

Warn up Indian clubs……love them things

35 pullups ( haft ass kipping)

Long cycle: 20 kg for 2-5 min sets 6 reps per min.

Push jerk: 50 reps AFAP

Skills set: worked on cleans and rack placement to form better activation of the erector spinae which will not hyperextend that well. Will I get it? Not completely as my back is a mess from powerlifting. without a efficent racking of the kettlebell, long heavy sets will suck.

Don't close my parks!

2010-03-05T20:06:00.000-05:00

March 4th.

this is one of the better views of one of the parks I trail run(when the snow is gone) It takes about 45 mins from the road to get to this ledge, but its worth it.

Today’s training:

~2 mile run in the park. Another good run and starting to get my ultra stride back making it fun again.
Back to the gym at Fair Oaks: now world famous
Warn up Joint mobility and Indian clubs
Power dead hang cleans with barbell. Concentrate on speed and force transfer from feet

Push jerks: up the rack of kettlebells from 12 to 32kg. sets of 10 each arm with the power cleans. Over 120 reps
Heavy dumbbell cleans; 4 sets . from the hang but no swing

36kg swings to cool down.

Later in the day worked on Log press…….yes I have a lifting log for strongman sets. Just over a 100 lbs to work on the technique, but later I want to get to clean 300 sometime this year but pressing it will not happen no doubt. It one of my many toys I have fun with.

My wife wants me to get rid of my beat up kegs. I rarely use them and they are an eye sore. I have two almost brand new so I can shead some junk.

Our state governor has decided to close some(26) state parks to save money and take care of budget short fall as the state spends money like a drunken bum. These parks are a source of low cost family recreation for those can least afford other more expensive forms of entrainment. Nothing like improving the quality of life in our state, governor, so it no wonder there is a net loss in state population . Did you do this to piss people off so everyone feels the pain, when he cuts education and transportation, so no one feels left out? Well our governor who is under pressure to resign for a number of illegal actions will be gone soon, but his fallout last for a long time.

I have used two of the state parks set for closure, for the last 25 years, as part of my training programs, so I see the use in all the seasons by hikers, bikers, picnicking, and swimming, or just plain nature walking. It is the various hiking trails, which are some of the best on the east coast where I use for my trail running. Is that going to change my usage? Hell no! I will jump the fence or whatever obstacle the state puts up and do what I always do, run the trails and dodge the snakes.

There is nothing like the primal act of running the hiking trails, which is a combination of running, climbing and walking to recover so you can spend several hours in very intense exercise. Most people think of trail running, they think cross country running. Cross country may have dirt paths or trails but they don’t have the obstacles like rocks or very steep inclines that require the use of hands to pull yourself up and catch rocks and trees to decelerate on the way down. It not uncommon to have to traverse a rapid icy steam or a muddy swamp, if it’s on the map. Then depending on the time of year, there is the bugs, snakes, and even bears. All this can be a fun experience and not some fanatical arranged training session.

excuses not welcome

2010-03-04T18:59:00.000-05:00

March 3nd

Todays training:

Morning:

Kettlebell class

Later in the morning.

Warm-up: Indian Clubs, joint mobility

20 min on c2 rower

Skills work on GS cleans and snatch. Time to fine tune as the training is increased.

I was talking to someone I was training who was on vacation for a week. The lament was that there was no exercise the past week and there was some guilt. I have heard hundreds of excuses for not continuing one exercise program as though I would be angry or upset, but I learned long ago that I can only show you the way to get well, and It is up to the individual to maintain the effort by fitting it in your life style.

The best way to maintain an exercise program is to ask yourself each time you train, “what am I doing this for?”if you don’t have a good answer based on a pre conceived mental model, then you will not continue training, and get results. There has to be an emotional connection and plan to what you do or it just temporary activity.

This young lady is doing something to get her picture taken, but I like to know what she is trying to accomplish. I hope she does not have implants or they will rupture.....What! I am only looking after her safety.

too many kettlebells so little time to use them all

2010-03-03T16:29:00.000-05:00

Mach 2nd

Todays training:

Morning:

2 mile run in park. Warm and had a great run. Must be the change in weather.

Later in the morning.

Warm-up: Indian Clubs, joint mobility

50 reps pushups, jumping pull-ups, leg ups, and squats

5 rounds no time, 2 kettlbells……… can be set down after the 9 reps each set.

1 rep standing press (28kg, last set 32kg just 4 reps).

3 reps push press

5 reps push jerk

Good strength session but ran out of ATP on the last set.

I was looking at my inventory of kettlebells, which is more than gyms have, and will start to get rid of some of my old non competition bells. I was told a few years ago by Steve Cotter that I would be getting rid the completion bells weather I was competing in GS or not. They are just more ergonomically efficient for all types of training instead of the fat handle style. 85 percent of all kettlebells sold are non competition style you see people using, however most train with the kettlebell in exercise that they could just as well use a dumbbell or barbells. One example would be a kettlebell bent rowing, that has no advantage over using a dumbbell, besides you can have more weight selection from 5-200 lbs.

Spring is on its way.

2010-03-02T06:21:00.000-05:00

March 1st

Todays training:
Morning: short run
Warm-up: Indian Clubs, jump rope,
Battling Ropes: 1 min sets
50/50 reps kettlebell snatch

5 rounds
3 reps 85% deadlift
2 reps L sits pullup and hold.
50 reps 2-kettlebell long cycle.

Well to my mind the winter is over when it reaches March 1st although it still has 2 feet of snow laying around from the last “global warming” snow storm. It will be gone soon and there may even be some more snow, but the air is warmer and days are longer so it time to ramp up the training program into “spring training”

My dog is leading me to my gym" it time to make the donuts" .

big snow storm so we stay home and train

2010-02-26T15:55:00.000-05:00

Feb 25th.

Today’s training:

10 min on heavy bag hands, elbows, knees and legs.

500 meters rowing 8 sets

20-24 kgs kettlebell standing press: 8 sets of 10 after each rowing interval.

50 reps GHD back and abs.

Afternoon:

10 min on heavy bag and speed ball

21,15,9 reps AFAP

20 kg thrusters L/R

Pullups

7:49 actually this is a expected time as you double up on the squats. My squats were actually deeper than when I use two dumbbells or kettlebells.

A kettlebell “Fran” with a single bell was good for a change as it requires more leg work then a barbell or 2 kettlebells. Pull-ups is the only thing that slows me down as I don’t do kipping pull-ups but slowly working on them as my shoulders respond.

Heavy snow storms today so no traveling. I am lucky to have my gym 30 feet from my house so there is no excuse for not training. Even so, if you can’t make the gym for a normal workout, there is body weight exercise to keep you from the gilt normally associated from not training.

Where you train should not be fixed. When I say fixed, you should feel comfortable training anywhere so there is always an option no matter the time or place you may be. If you are go to the same place to train day after day, most become stale or stagnant in regards to improvement. I am a "normad" trainer and sometimes train in a differnet place each day of the week.

Feb. 24th.

Today’s training

2 mile run in interval form. About 200 meter sprints

Heavy bag for 15 min.

Feb. 23rd

Todays training:

Morning: short run

Warm-up: Indian Clubs and heavy bag

Heavy dumbbell side swings 3 sets of 20 reps

Iron cross with 12 kg kettlebell.

Kettlebell snatch 3 rounds of 4 min sets @18 reps per min.

2 sets of long cycle @ 8 reps per min.

There may be a long run in my future

2010-02-23T14:20:00.001-05:00

Feb. 22

Today’s training:

Warmup: Indian clubs,jump rope and SHOT

Deadlift: 5 sets of 3 reps

Renegade Row: 5 sets of 5 reps

Kettlebell Push jerk: 2-16kg for 100 reps

Barbell Power cleans: 5 sets of 3 reps

Afternoon:

Short run on my hill. Going down is good but going up is a lung buster as I forgot

5 sets of pushups, leg ups, squats and reverse row.

50 reps of Kettlebell push jerk.

I was off this weekend so I felt real fresh today. Heavy deadlifts, and dumbbell rows. The run on my road, which I have not run in a long time because of the hard incline until my calfs become adjusted to the stress. Based on today, its going to be a little time before I blitz the mile climb.

Now today one of my good old friends wants to run the Marine Corps marathon in the fall. Now my friend is not the kind of person that will normally try to run a 5k let alone a full marathon. He smokes and has a sit down job and never exercises. On the up side he has run a marathon many moons ago so its not like he doesn’t not know the routine. If he makes a good effort to run, I will join him but I am not cutting 30 lbs for this little adventure it he not suffering as well.

watch your back is not a threat.

2010-02-18T12:32:00.001-05:00

Feb. 17

Todays training:

Morning: short run

Warm-up: Indian Clubs for 10 min TGU.

“Convict conditioning-

Pullups

Pushups Hindu style

KTE.

Bulgarian squats off box.

I was taking to some of my fire department members and out of the 5 that was sitting around the table ,4 had back issues, and 2 were under advanced evaluation, or treatment. MRI, cortisone shots, Chiropractor work, which is becoming a national pastime.

I am not a poster boy for back health, but it was my chose due to my physical activities and occupations that I have a back X ray that can be used as a medical study. Although my X rays look like I should be in a wheel chair, I do everything today I mostly want, in terms of athletics activities ,with little limitations.

How did I get such a degenerated back? Poor training methods, and just plain trying to do things the body was not intended to do. In my early years I studied martial arts and got throw to hard floors, grounds and kicked in the back. Then I decide to run a few thousand miles of year for over a decade, driven my back into concrete, lift weights that was not meant to lift On top of all that my chosen profession as a independent contractor to perform hazardous responses has topped off my back what was not damaged from fun. So I left with a back by mostly chose, but decided not to give up on my self and continue a very physical life

I did not really focus on my back problems directly until I started to see results after converting over to using kettlebell as a primary fitness tool about 9 years ago. As a trainer who studied the anatomy in school in various courses, the back as focal point exercise anatomy was more defense rather than direct attention. We were always trained to consider the back during exercise so you attempted to insulate the athletics from injury but what about the average citizen who was just working or playing hard. When frankly , they are fornicated.

Kettlebells opened my eyes to the increased joint mobility especially the back and hips, which caused most of muscle dysfunction. With most of the exercise used in kettlebell fitness and functional movements, tended to rehab or strengthen the zone around the dysfunction, which restored much of the movement past losses, and prevented future medical interventions which today is mostly drugs or therapy.(the medical professions can tell you you have a problem with great pictures, but can’t tell you how to recover what is lost.)

Most of the exercise in fitness gyms today does not insulate the spine from injury by addressing the weakness in the structure of the back(spine) and how it can be strengthen. This is because most exercise promoted for fitness, is isolation of the legs and arms and when the “core” is trained, it for the” 6 pak” promotion. Its only when you get into some of the functional training, methods, kettlebells, or OL lifting do you exercise all planes of exercise, frontal, traversase, sagittal. When the back is considered in exercise in fitness clubs, its what not to do, like deadlifts, hyperextensions, bridging and not encouraging direct exercise, to prevent people from self injury, poor exercise form or selection. Of all the exercises one should be doing is back mobility, and strenghting to protect lumbar structure. (mostly because they don’t have the knowledge to training or educate people on back health and prevention that contiures an active work an physical life. )

Feb. 16th.

Today training:

Rowing (snow storm again)

Kettlebell cleans: 10 sets of10 reps with the 32kg.

Burpees 10 sets of 10

That was enough to kill a healthly animal.

Long ladder session

2010-02-17T10:59:00.000-05:00

Feb. 15

Todays training:

Morning: short run

Warm-up: Indian Clubs for 10 min.,jump rope.

“Convict conditioning-Gulug style ”: 1,2,3,4,,5,6,7,8,9,109,8,7,6.5.4.3.2.1 reps for time. (100 reps total)

Pullups

Pushups

Ketttlbell(200 reps)

Squats-full

Heavy Kettlbell side swings

Today training was what I call a convict conditioning with a Russian bias. It’s a longer session but its only really hard at the mid point as you start back down the ladder. It a 100 reps total each except for the snatches which is a 100 each arm. It like starting a workout like a warmup and then end with a cool down. You will work up a good sweat.

Fitness free trade

2010-02-15T09:12:00.000-05:00

Feb: 14th.

Today’s training:

Running Road race on Sunday morning: end of series of winter road races. 2 mile run with a haft mile steep down hill(next to ski run) and 1 mile flat, then back up the hill. It was a very cold run with the wind chill, but what can one expect in the winter. It has kept me active running all season so it was great! It always reminded me of my days in Korean winters trying to stay alive and kick ass at the same time.
We had a party at the end with a breakfast. Life is great.

Now the non profits and profits fitness businesses are in conflict. Too bad, that competition is not welcome. If you have a great program to get people fit and you are obtaining results, it makes no difference what the fitness business down the street is doing. Nonprofit organizations still have a fee (in my area they are the most expensive so price is not an issue I would think) , so if you are providing a better product, you will get the business. Just going to a town board or contacting political officials to keep a non profit organization from providing fitness training is against free trade, but it should not happen in a true free society.

I am speaking of organizations like the YMCA, YWCA, who provide a fitness service to the community in a family dedicated environments, Now you have the Globo gyms trying to suppress completion by going to their politicians and town boards so they can’t start a new facility. This is a free country I last looked, so bring it on.

Maybe we can use kettlebells to cure obesity

2010-02-14T12:43:00.000-05:00

Feb. 13

Todays training:

Morning: short run

Warm-up: Indian Clubs for 10 min. ,

“Convict conditioning”: 100 pushups

20 ring pullups

100 leg ups

100 prisoner squats

5 Rounds for tim

50 heavy Kettlebell swings

10 burpees

The president’s wife, 1st. lady, Michelle Obama is embarking on a program to eliminate childhood obesity. If anyone is to be successful in this endeavor, it could be her, as she has a ear to the youth of the country at this time and their parents. I wash her all the luck and support but I must say it will not be a walk in the park by having her name to the process.

Kids are getting fatter for a number of reasons and not totally related to food consumption or selection. True, the youth of today tends to eat too much of the wrong foods, however, if they were encouraged by their parents , who by the way have the greatest influence on the success or failure of a childs upbringing, to be more active and focused on education and physical development. Have you heard this before? Forget about the government or local school boards controlling the diet or vending machines of your children, Pack your own children’s lunch so you have control and not someone else.

Mrs, Obama, forget about taking to the youth that much, as they are not stupid and are aware of their situation by the pounding the media, schools and government officials that see this as “green mission” to stop the fat kid generation. We need to focus on the parents; they have the reasonability and can affect the direction of the child’s development better than anyone else. Yes, now its time to pound the guardian’s of our future generations, which makes this a more vital issue to our future survival. Parents have to be made responsible for our children WITH OUT RESERVATION OR EXCPETION! End of story. A little Tough love please!

I must add that there is a easy out to look at body weight as a indicator of health but that is a false position. There are a lot of thin under weight children and adults that a grossly unhealthy, so it not the scale as the qualifier, but total life style and wellness.( did you ever see a addicted obese crack/Meth addict ?)

Mrs. Obama should encourage their children’s parents that their success will only be a result of preparing for their adult lives, that will not be easy if they are overweight, unhealthy, or lack the physical and mental ability to stand on their own two feet, in an environment of total uncertainty .

Please Mrs Obama, don’t use the media elite like actors and sports types, who are the most indulgent persons in our county and probable has enable some of the life style afflictions we currently have. Use good role models who have gain success by hard work......they are out there.

Mrs. Obama Can you convey these concepts to the depend public? I hope so.

Who was that lady kicking butt

2010-02-14T08:25:00.000-05:00

Feb. 12;

Today’s training:

Warmup: Indian clubs and joint mobility

Running intervals~100-200 meter intervals. ( love that 20MPH tail wind, almost look fast)

A couple of days ago there was a news story of a flight attendant that apprehended a unruly passenger (high on dope laced cookies) in flight. How was this young lady able to do this single handed? She was a 4th.degree black belt in TKD who has studied many years. Now not all black belts are that proficient as this lady, but there are a lot of well trained people that make a good showing for them in defense of themselves or others .

What is ironic is that the “state contolled media” did not cover this as I believe that the press,mostly discouraged self defense and would much rather the public relay on public officials so you buy into their dependence agenda.

There is nothing wrong with our LEO's in this country;it just that there is not enough of them, and they can’t always be there when you are being attacked . think about the number of females that are killed or assaulted each year, having an official “order of protection”

If you run, keep it flat and simple foot wear

2010-02-13T08:46:00.001-05:00

Feb. 11

Todays training:

Morning: short run

Warm-up: Indian Clubs for 10 min. ,

“Convict conditioning”: 50 pushups on incline

20 pullups

100 leg ups

100 prisoner squats

5 Rounds for time

500 meters rowing.

Barbell power cleans: sets of 12 reps

2-Kettlebell thrusters from a 12” box

34 min. Not an easy session. I did not stop once but did slow on the thrusters;they sure get your attention..

I was just thinking as I was running this morning in my cheap cross country shoes as the roads are still have a lot of snow on my course. Really, that is the shoe style I should use most of the time anyway. There is more information coming out all the time, that the running shoes of today are expensive , with continuous innovations, but don’t really aid in injury prevention as advertized.

If you think of running as a exercise that needs to address technique ,some way to loose weight or do your “cardio” bullshit, you should work on your running form instead of shoe selection or calories burned . Running shoes don’t need a lot of heel thickness as most of the foot contact is on the forefoot. By having a lot of heel lift on your running shoes causes some transmitted instability to the knee and hip function. I ran most of my cross country and trail races in low racing flats so I could feel the footing as it is constantly changing unlike running on tracks or roads. Never had any injuries except of a little twist on occasion, but when you run on hiking trails for hundreds of miles each year, its expected. Running bare foot is the best option, but that is only for those who grew up in that environment.

ACE has found that kettlebells can make you fit.....I am impressed

2010-02-10T16:24:00.001-05:00

Feb 10th.

Look at this! you can simulate climbing rope,by sitting on your butt like most of the machines in the Globo gyms. The gym owner could save a lot of money and maintenance by just hanging a ropes from the cealing and letting the members climb up and down.
I have to hand it to American inventiveness, they can design a fitness machine to perform any function in confort. However, gyms need more square footage to accomidate the machines for each function. Isn't the fitness industry great, always trying to come up with better ways to spend money and achieve marginal results.

Today’s training:

Staying home in my “box”………… snow storm you know. (If you see Al Gore, hand him a shovel)

Morning:

Warm-up: Indian Clubs for 10 min. ,

“Convict conditioning”: Jump rope(buddy lee style)

30,25,20,15,10,5, reps

GHD situps

GHD back ext.

Ring pullups

Bands pushups for added stress.

20:03: the hard part was the situps,

Dumbell squat cleans: 5 swings and 5 cleans

Aftermoon:

Kettlebell push press for speed: One arm 5x6

Dumbell ballistic rowing 5x6

ACE or American Counsel of Exercise, the training cert. organization, has come out this year with their study on benefits of Kettlebell training. My question is WHERE THE HELL HAVE THEY BEEN ALL THIS TIME? Yes, they finally got their heads out of their lower posterior, for a national level fitness organization that is like sleeping at the starting blocks. Kettlebells have been around as a fitness tool in a formalized program by several organizations that have started up in the last ten years. So its not that new.

ACE did their study, but they did not state who they used as part of the test study. If they should have used GS or even Hard style athletics which are people who know what they are doing and use proper technique to achieve the desired results. Maybe they used the "biggest looser" athletics

Anyway ACE claims that you can expend 400 cal. In a 20 min workout. How can you make such a claim without understanding that the WATT output varies greatly with kettlebell weight, speed and duration. Are they using a GS format of timed sets or it just part of a group exercise, or worst case, isolation movements?

Well it sounds good for kettlebells usage, but they will have to go train with good instructors and coaches that use kettlebells as a primary training tool, or there is going to be a lot of disappointed converts to kettlebells. ACE will have to now encourge gym owners to get rid of some of the cardio machines and install lifting platforms like a real kettlebell gym has.

Feb. 9th.

Today’s training:

3 mile walk/run…..2 mile hard run, 1 mile walk it off. On trail. Can’t wait to go trail running in the spring so I can dodge the snakes.

superbowl party prep.

2010-02-08T10:01:00.000-05:00

Feb 7

Todays training:

Morning: 5k road race………..not another one! Yes, its another Sunday 5k running road race in a very cold morning. Temp was about 10 deg but with the wind it was less than zero. No big deal as I learned how to dress for outside races without over dressing moons ago. Race was great with a good time for the conditions.

Next week is one more for the series so then It will be until march when It will be a haft marathon but that one will be a “ruck” with a friend but it will be in a great location. The winter is coming along great so when spring arrives I will be in great shape to run, bike, lift or do what ever!

Afternoon:

Joint mobility, stretching.

21,18,15,12,9,6,3 reps for SLDL with 100-135lbs fast up slow down.

Its not much but it was prior to going to a supperbowl party. Football sucks, but the party was great.

Not ever one can to be a special ops person; its a select profession.

2010-02-06T14:39:00.000-05:00

Feb. 6

Todays training:

Morning: running intervals on flat course for 30 min. . Great run with no pains!

Warm-up: Indian Clubs for 10 min. ,

“Convict conditioning”: 100 squats, 800 meter C2 rowing

100 pushups,800 meters C2 rowing

100 situps(abmats) 800 meters C2 rowing

Heavy bag work: hands and feet. 15 min.

4 min set with 16 kg push press

4 min set of cleans with 16 kg.

One of the most prolific and talented promoters of fitness around has come out with a DVD and system that tries to look like a fitness techniques that a military special operator would use . His back ground and abilities speak for its self as one who has his shit in one bag. I have purchased some of his material as it is quality, but when it comes to military training, that is a diffent animal. I see no problem with the military utilizing this gentleman’s skills,but the general public will get little from this unless they are reinforced constantly,as they are high level skill sets. All that being said, he has come out with a new program which is intended to get people to train at a level that inspires you to be fit like a special ops person in the military. However, few can ever come close to what is required of a special ops person other that wishfull thinking.

I have some experience with knowing a number of special ops members in my life including a training partner for many years, who was a former Navy UDT. Military Special ops personel , weather a SEAL or Green Beret, are basically career military who have few years in the service, then request selection program, complete a rigorous process where less than 40% pass, then train to be an operator for a year or more where only 10 percent become full fledged special ops personnel. That’s pretty much how the rest of the world selects their special operators.

What you are seeing is the picking the “best of the litter” of special people who have unique attributes that most of us don’t have and can’t obtain by just being fit. You are talking about the top 5 % of our military population in terms of fitness, and intelligence. Fitness is a considerable asset especially endurance, but intelligence is key. That is the component that is not intergrated into few fitnss programs. A GQ fitness model or MMA fighter would not last one day in the life of a full time special ops person in a war zone.

Also when special ops personnel are operating in the field or “taking care of business” they can’t exercise consistently like they did in training, Plus they are subjected to highly stressful situations, poor diets due to availability and long periods of being “ in country ” that don’t allow you to maintain your basic fitness. THAT IS REAL MILITARY LIFE IN THE FAST LANE. After you, as a special operator comes off an assignment of weeks or months, you may not look like a GQ model, but you will be respect in the eyes of the rest of the military establishment.

Myself I never had any intention of being a special ops person because I saw firsthand what they did and how they got that way. I don’t like swimming in ice cold water, carrying 80lbs back packs for 20 miles at a clip, eating manufactured food out of a plastic bags, nor jumping out of perfectly good planes, sleeping under the stars alongside snakes, rats and insects, playing gun fighter where people shoot back as well as you do. It can be truly unglamorous but it is a very honorable profession for those who want to step up.

So when I see a lot of kettlbell web sites and fitness organizations drop names of special ops organizations all over the world, I don’t think they have a qualified idea that their fitness system can support or resemble any part of the special ops training programs. One last thing, don’t pass yourself off as a present or former special ops person as it is a small community and you will be found out, then your name added to the “wall of shame” of phonies , on the internet for all to see. (this does not apply to real former special ops members that retired and started their own version of fitness based on some of their background.)

Have a nice day

Just some free style exercise

2010-02-05T10:28:00.000-05:00

Feb. 4

Todays training:
Morning: hill running intervals.
Afternoon:
Warm-up: Indian Clubs for 15 min. with a couple more articulations ,stretch bands.
“Convict conditioning”: Pull-ups: Chinese pushups, “ab wipers with KBs” and prisoner squats, jump rope.
“Battling ropes”: 30 sec/30 sec. intervals 10 intervals

I have not used the "ab wipers" exercise from the 300 workout in some time, but if you know hundreds of exercises, it takes some time to get to them all. In regards to the Chinese pushups, there are versions of this but today it was the folding arm style instead of the extending arm, which is more of a core exercise.

Kettlebell and fat bar

2010-02-03T16:18:00.000-05:00

Feb. 3

Todays training:

Morning: 2 mile run at good pace.

Afternoon:

Warm-up: Indian Clubs for 5 min. stretch bands.

Pull-ups: 6 sets of 8 reps

“fat bar dead hang clean: 6 sets from 100-125lbs 10 reps

Kettlebell press: 6 sets from 24-28kgs for 10 reps.

Kettlebell push jerk 1 set of 28kg for 10 reps

Today was one of Jeff Martone’s sessions which I follow most of the time as it is crossfit/kettlebell combo for tactical fitness. The fat bar or 2” barbell is like the Log press when it starts to added weight . but it is a great 3 exercise routine you can do in less than 20 min.

Feb 2st.

Today’s training:

Warmup: Indian Clubs for10 min. joint mobility.

“Convict conditioning”: 100 pushups and squats

Fat bar Zercher squats: 120lbs sets of 10 for 10 sets

16kg GS snatch 10 sets of 10 each arm.

Dumbell squat clean: 35lbs10 sets of 10 reps

I threw in a couple sets of one are squat cleans with 55 lb dumbbell.

All performed with out rest.

new month with crossfit WODs Kettlebell style.

2010-02-01T17:21:00.000-05:00

Feb 1st.

Today’s training:
Warmup: Indian Clubs for 5 min. SHOT with 16lbs. joint mobility.

“Convict conditioning”: 10 ring pull-ups, 25 pushups, 30 legups,40 full squats 20 box jumps for 4 sets no rest between sets nor exercise.

Afternoon: Indian club warmup,

10,000lbs, deadlift 225, 44 reps in less than 6 min. That means you do it in sets of 10, fast with short rest to keep ATP at high levels and activate GH. God, I love GH like this and it free.

10 sets of 5 long cycle reps with 24kg at as fast as possible without getting sloppy.

Good day! The body weight conditioning is coming along at a surprising rate in regards to keep exercise pace high. However, to get to advanced levels is going to be a slow progression at this point. Exanple pull-ups; until I get my body weight at a lower level to make higher numbers without kipping.

Today worked on some deadlifting, not so much high end but exercise strength endurance capacity. I felt some of this on the long cycle press, as there was more aggressive force transfer at the feet as the posterior activation takes place on the second stage of the push press.

Jan 31.

Today’s training:
Morning:
Warmup: Indian clubs just prior to going to run.

Today was a 4 mile basically flat terrain road race at a local running club series. The temperature was 8 deg. At the start but there was no wind and sun was shining. I did not plan to run over 3 mile for the seris but “what to hell” the extra mile not going to make me not participate.

The run was great at a slow pace just to put time in on the “legs” and be with friends. I have to laugh to myself at times, as some of the faster runners go by, I know if the race was 100 to 200 meters only thing they would see is the bottom of my feet. Its not that I can’t run fast, it just I can run real fast for a mile or more being over 200lbs.
Some years back there was a “Clydesdale ” division(named for the horse made famous by Budwiser beer), which was to be for heavier fit men that could run a 5 or 10k at a respectable time and looked fit. However, it became a group for overweight fat asses and not the fit but heavy runners it was intended for. I never enter that class as a protest.

Justin's book review.

2010-01-31T12:21:00.000-05:00

Jan 30.

Today’s training:
Morning:
Warmup: Indian clubs, worked on new articulations for 20 min. feels real good.
“ convict conditioning “5 Pullups(slow),20 pushups,30 KTE, 40 full squats. 50 double unders For 3 sets

100 cleans with 24kg each arm switching at 10,15 reps. Pace was fast but slow enough to rack sold and relax on each rep.

25 one arm swings with 36kg. Kettlebell: that did not feel light.

“As a man Traineth” by Justin Lopez (check our LuLu self publishing web site for book sale.)

I have known Justin since he decided to enter the dark world of hardcore fitness training of the crudest level and join the “serious members gym” He never forgot the sign on the door: “Serious member gym-if you were not invited, then fuck off” . We have removed that sign in our self-effacing way of political correctness. However we still train there still view it unstated in the same way. Justin found his home while he lived in New York and started his training in earnest to get strong and become of pro football player. Justin had a lot going for him as he was 6’4” an over 200lbs.before he started on his quest to train in the real world so things were easier than the average bear. Hell, his father was a fireman like myself, and I gene pooled an offspring in similar fashion. Must be the profession that adds to the gene marker.

Training at the Fair Oaks location was described in his biographical work and even detailed a lot of his training routines, what he forgot put a disclaimer on them, for if you follow them without good support and effective periodization, you may quit lifting, go under doctor intervention, puke, or just plan die. Unless you are totally self motivated like Justin. Also he forgot to discuss the Saturday squat sessions, that lasted for 3 hours where records were broken weekly. When ever the team entered a lifting meets, we took home so much gold, as it almost got boring. Justin like the rest of the Fair Oaks gang never got a big head with our success, outer than one individual described in the book as “Mr lats” who we kept around for comic relief. Justin; the globo gym world is full of “Mr. lats”; you know the type, “look at me motherfucker I am performing”, it is one of many life’s distraction that has little value, laugh and go back to your authentic life.

Real Confidence equals strong, always! As I would say,”its all about addressing weakness”

If those who train with resistance whether it be barbells dumbbells, kettlebells , strongman tools, you will love this book. Now you have to get use to Justin’s way of humor, which in his writing may appear to be a disjunctive discourse of language that has a secret message. Yes, there is subliminal message within , but it comes in the form of a build board. “stay out of globo, spandex, aerobic, zumba, graviton machine, plasma screen TV, sweat to the oldies, PX 100000, shit stock fitness trash that the state controlled media” embraces . I forgot to add the “biggest looser show” which may not be a conflict in terms.

The last time I saw Justin, was a couple years ago and he was heading back to California in his truck that was filled with weights and a selection of kettlebells. Kettlebells were new to Justin, but being a real life practical trainer, kettlebells as a strength tool he embraced with great enthusiasm because that shit works! Justin never forgot his roots as they would say, and it was time to continue to build his roots for others to follow. So consider his book as a way of translating the world of fitness that has everyone just plain mystified.
What can I say without being prejudice as I lived part of this, I was so emotionally motivated that I will continue to work on my humble book of fitness as I see it if only one person reads it. And yes I never stopped training at Fair Oaks location until it closes for good.

Justin’s book can be acquired at http://www.lulu.com/ “As a man traineth”

Kettlebells for SWAT type training.

2010-01-28T18:30:00.000-05:00

Jan 28th.
Today’s training:

Morning:

Warmup: Indian clubs, heavy bag
40,30,20.10 reps “ convict conditioning “
Pull-ups, pushups, leg raises, and squats
10 sets of 200 meter hill sprints.
Afternoon:
10 sets of 28kg complex: Kettlebell swing,clean, front squat, press, and snatch.

yesterday I had some of the local SWAT(ESU emergency services unit )team over for some training and review the functional exercises that would enhance their profession. Police work is mostly hours of routine with a few seconds of “ballistic entries”. SWAT, is a certified 911, LEO unit called when things have really about to turn to total shit. Therefore the performance attributes of a SWAT operator would make Spider Man turn in his web shooter; you have to scale walls, kick in doors, use all kinds of weapons under great stress, man handle unsavory people, all performed in very heavy personal protection. A SWAT operator’s training time is limited when it comes to GPP, so it is imperative that the methods selected is time effective and functional.

A couple of years ago I was given a book on SWAT team training, but I was disappointed with the approach. Now the authors were well known trainers with professional credentials as sports/fitness trainers, but as I scanned the book, all you see is men working out is gyms with machines of all types or performing free weight exercise in the comfort of their local Globo style facility.( most departments can’t hardly afford but a chin-up bar and some donated dumbbells,) There is nothing wrong in basic resistance machine exercise for a housewife or accountant, but a SWAT operator needs to train in an outdoor environment using basic functional equipment not found in citizen gyms. Remember, SWAT entry requires maximum speed-strength response , not marathon endurance-strength training. SWAT operators should challenge their skills in a more realistic venue with all the conditions that they will have to work in, not some temperature controlled yuppie gym. SWAT as the name implies is a team activity not an individual sport, so training must be applied as a unit so each can perform together. A machines cannot do that!

The military don’t train their special operations personnel in a Globo gyms; it’s in the dirt and grime of outside location climbing ropes, pushups, in mud and running in full gear, not in spandex. A SWAT operator has a very similar job description as a Navy SEAL and you will never see a SEAL training in some yuppie gym to hone the skills to perform tactical operations. Globo gyms are for the masses that don’t have to perform in life and death situations and have time and money to waste. Enough ranting.

The exercises we worked on were kettlebells (heavy and fast) and the use of bodyweight combined with a combination of resistance tools from dumbbells, sand bags, heavy bands, ropes and speed-strength work. What I was trying to reinforce was there are a lot of good exercises that will build and strengthen the body, but since most of the team training in performed on the job, we have to make use of the most time efficient routines. In that regard we worked on “Man-makers” which is a dumbbell exercise that has a pulling, stabilizing and pushing components performed in 6 steps. It is also high metabolic activation. Then add some “thrusters” with a squat clean adds a very taxing exercise but can be paired up with pull-ups or a few rope climbs and you have a quick complete full body training in a few minutes. Remember training time cost money for professionals and therefore it must be practical, effective and time sparing. (Spending 1 hour working on gym machines will never compete with 3 fast sets of Thrusters and pull-ups performed in 10-12 mins).then you still have time for 10- 200 meter sprints and out to the range for shooting.

Disclaimer: I don’t claim to be an expert on SWAT training to start with, However, as a former military, career fireman, I have training in methods that require the same or similar operational functions, that I can at least demonstrate the use of fitness tools that can be applied to that occupation.

No more certifications for me.

2010-01-27T06:44:00.000-05:00

Jan 26

Today’s training:
Warmup: Indian clubs,foam roller, and joint mobility, TGU
Morning session:
2 mile run : very sluggish for some reason. But it was a good run.
afternoon:
Convict Conditioning 1set: 20 pullups, 25 chinese pushups,30 KTE,40 OHS,25 back ext.

75 BB power cleans: I was going for 100 but my traps started to cramp……it shows my legs were fading at the end and using too much upper body.

2-KB push jerks: mirror sets of the power cleans with 24kg sets to 2 so I did about 150 reps but it was easy for some reason Pairing up with the power cleans.
It was not a speed event and took amost an hour.

Certifications are getting out of hand. I guess Its just another way to make money in a sagging economy when you run out of mullets to train. I have a number of them(certs) and like an asshole, I kept looking for something that was just not available. In the Kettlebell world, all you need to do is own a gym, have a web site, UTube your workouts, and maybe make some DVD,s add letters after your name and you are now an expert to start your own organization. Now I don’t begrudge someone from making a buck, it’s the American way, but I do feel a little for the poor wimps that enter their world hoping to make their fortune with pitifully little expertise.

Most of the Kettlebell or fitness certs will set you back a grand or more, however you may get something out of each if you stay awake. The certifications don’t certify shit in the real world, because there is no fitness organization that will validate their worth or status. What validates your existence, is your abilities to demonstrate and live by good Skill sets. Do you look like you train? If people have to guess, you better go back and study some more.

I was viewing a DVD of a certification by a one of a number of Kettlebell experts that will hand you a piece of paper that validates you to go out and spread god’s word. What was a pitiful sight, was the people who attended the event and to see these young healthy people with enthusiasm of a slug and the strength of watered down drink. None looked like they were interested in what was being demonstrated and just could not wait until to get their ill gotten certification and run out and start training others the next day in their image. (the instructor was good) No wonder, personal training has the same prestige as a crack whore.

Incidentally I have gone to a couple of real Kettlebell experts(American and Russian) who can demonstrate flawless form and have the physical attributes they acquired from many years of hard dedicated training. Guess what? They don’t give out certifications as you are a student for life!

compete or stay fit.

2010-01-25T16:01:00.000-05:00

Jan 25
Today’s training:
Warmup: Indian clubs,and jump rope double unders.
Morning session:
Convict Conditioning 3 rounds: 20 pullups, 25pushups,30 leg ups,40 squats
50 reps snatch each arm @ 18reps per min.
2 mile run: raining like a bitch but then again I am not melt.

Afternoon:
warmup with Indian clubs:
100 kettlebell snatches with 24kg in 20 mins.
Competition I always said, has little to do with fitness and more about ego and enterprise. Most people who start to play with a sport or physical activity slowly heads toward some kind of comparison with others to see who has the biggest member. Regardless of the sport, there is always a place to match yourself with others to see where you fall within the gene pool. That’s where your goal to be fit and health ends in most cases, as you are now on the fast track to optimize your sport at all cost.

A great example of this is amateur bodybuilders who take “juice” to get more mass and lower body fat. The amateur bodybuilder are not going to make money and the most notoriety he or she will receives is maybe a trophy or medal, which was really paid for with your entrance fee(what a deal). So let me get this stright, you used illegal substances that may harm your health just to compete and enhance your ego. Then there is the F.U. diet and overuse injuries we won’t dwell on until you reach 40.

Professional athletics are just as bad but they do make a living for a while and some even become rich. However, after they can no longer compete, they retire and never play their sport again because most are broken physically. To the professional the sport is a cash cow to be milked until it goes dry and has nothing to do with fitness and few ever attempt to promote their sport as a means of getting well and having a long life. you as a spectator is another cash cow.

I personally competed in a number sports on a national level and in the process got a lot of personal satisfaction, made a lot friends, and even set some records. That’s only the good part, but I am left with a body that has been abused to make the events I entered completive. Example is my back has 4 fused disks and the remaining back is a mass of scar tissue and never made any money from it. Both shoulders have rotator cuffs tears that require surgery, but I refuse to go there and resigned to work around that as long a possible. WTK, by the time my shoulder becomes useless, they will be feeding me with an IV.(DNR) When you compete on the national level in powerlifting you train with resistance the body was never meant to handle. 400lbs bench press, 700lbs squats and 600 lb deadlift lifts year round for 15 years. Above all at no time when I was competing, the thoughts of being fit and having along life, never entered my mind once. It was all about the numbers and who I could beat!

My defining moment of clarity was when my old gym in the back of my house burned down with all my trophies inside, I decided to rebuild plus find a new mission of just staying fit and doing what I like to do. Now I rate my performance on my set of criteria or what is in my best interest, not someone else’s performance. T.I N.S.T.A.A.F.L.(There is no such thing as a free lunch)

Jan 24:
Todays training:
Warmup: 5000 meters on C2, heavy bag hands and legs. Indian clubs. TGU 5 sets.
Convict Conditioning 3 rounds 40 ass to floor squats, 30 GHD extentions, 20 KTE, 10 burpee /box jumps

Jan 23
Today training:
warm up with Indian Clubs, stretch bands, and joint mobility:
2000 meters on C2 (no 5k this week so I will run today)
Convict Conditioning:10,20,30,40 reps for 2 sets
Kettlebell LC: 1-5 min set.
5k practice run: flat coarse but cold so I dressed very warm. Run is getting better but at “two bucks” no speed record broken yet. I hate stretching after run, but this time I did and as you would expect, it help the recovery.

How about some Kettlebell chair press.

2010-01-24T06:35:00.000-05:00

Jan 22:

Today's training:
A good warm up with Indian Clubs, stretch bands, and joint mobility jump rope.

Convict Conditioning: 30 burpee/pull-ups and 100 leg ups on bench. All performed slow speed.

Kettlebell cleans: 20 kg Kettlebell: 1 min fast sets of 25 cleans.

50 chair press.Have not done much chair pressing in some time but with my big chest, the rack position is a not my best act. I even tried the 40kg. for a couple of reps to see if the shoulder are still active.

You have heard the thoughts of people that retire or looking forward to retirement , that it is a time to reduce stress and pursue the easy life. Not good! You need stress to produce cortisol, a necessary hormone produced by the adrenal glands. If you enter your retirement years devoid of stress, you may not have a long life.

Now the problem is to get applied stress that is induced in sufficient levels so it can become adoptive and is done in conjunction with some kind a physical activity. This means that you have to keep adding some type of loading without overloading too much to be effective. Modern periodization protocols work with a very formalized plan of stress loading. Exercise as a stressor is not good for you if done in high doses that the body can not adopt to.

Its a long way to 48kg. kettlebell

2010-01-22T14:19:00.000-05:00

Jan 21th.
today's training:
2 mile run in morning. good run today but I will not break any speed records until I get below 190 lbs. However we are going in the right direction by not going whole hog and pushing pace and distance until condtioning is well established.

A good warm up with Indian Clubs, stretch bands, and joint mobility.

Conventional dead lift: 5sets of 5reps 250lbs (concentrate on speed and completely release the bar between each rep.)

Convict Conditioning: 20 pullups, 30 chinese pushups, 40 leg raises off bench, 50 full squats.(added the strict leg raises into the mix and even tried a few hanging from bar….its going to be a trip)

Kettlebell cleans: 24kg and 28kg. sets of 10 reps. Around 100 reps. (next week I will try some timed sets)

I am not that delusional (48kg for 4 mins.) to think that I will be able to accomplish high ranking with the new AKC Kettlebell ranking system. It is designed to bring on a higher strength component and new converts to Kettlebell lifting. One must pick a program and follow it to the end and then evaluate it. Therefore, this year and at least several months I will follow the new strength protocol which will require me to lift heaver weights but faster speed with shorter time sets. See where it takes me. Strength Is king!

The bitching is already started as it don’t meet everything in a nice neat form that the current Kettlebell lifters would like. Well then, either suck it up or Fooor Get About it! Its not for everyone, but it is a safe way to improve your strength and at the some time enjoy a new faze of the sport. Myself, juggling is part of Kettlebell sport, but I never was good at it but that don’t mean I won’t support it.

Jan 20th.
today training: 's
working on "confict conditioning" 40 ring pullups, 50 wall ball slams, 60 pushups, 70 situps, 80 squats.
kettlebell snatch work: with with 12-24kg to change technique slightly.
2 mile run.

Jan 17
Today's training: another 5K running club running race.

5k fun run at a running club race seris to keep runners in the game during the winter months. My time was better than last week with some body wt. loss and increased running conditioning. Weather is much better than last week so I had to don less cloths and felt lighter. I ran with a old friend of many years and we have a great time running and stopping when things get stiff as there is no pressure to compete. When we finish, we feel great no matter the time. Its just one of lifes great experiences. After the run we went home feeling great with little after effects of a three mile run. At 66 years old, few will have this feeling this day.

kettlebells and convict conditioning.......you laugh.

2010-01-17T11:33:00.000-05:00

Jan 16th.
Today's training:
convict conditioning: 5 sets of 10 ring pullups modified, 10 pushups, 15 leg ups, 20 free squats.
10 min on heavy bag.
kettlebell cleans:(one arm) 2 sets of 20 reps 20 kg, 2 sets of 15 reps 24kg, 2 sets of 5 reps 28kg 1 min rest each set.

last night on the news, they were interviewing fitness experrt (Sic.) "Gillian" from the stupid ass show, "biggest looser" When asked what exercise she was using, She said" I have not worked out in over a month but eat a great diet" Well if you see the show, it all about loosing body weight at any cost and fitness is just an after thought. That's the problem with the media, it all about image not function. I would really like to see them in action after they loose all that blubber. I see them doing press downs with 20Lbs which we use for a seniors at 80 years old, not a lazy ass 30 something. Once again the media has stepped up to show that they are out of touch from real "reality". Just loosing weight will not adjust weakness, it just mask it.

It been one week in working in the "covict conditioning" program into my normal training. Since I do mostly crossfit, its not that difficult to adust to the body weight exercise I normally do, but now it more frequent. What i find so far is that when you slow it down a little and use very strict from as well as time. The only thing convict conditioning needs is a time element is some form to increase the power factor. Anyway it been productive so far as I am sore in a good sort of way.

Jan 15th.
Todays training:
2 mile run. good solid pace, but it was warmer.

Jan 14,
today's training:
warmup with Indian clubs and light kettlebell.
5 rounds
5 pullups
10 chinese pushups
15 leg ups
20 full squats.

Kettlebell push press 20 kg 8 sets of 10 reps

Add "Convict Conditioning" to your kettlebell routines

2010-01-14T17:59:00.000-05:00

Jan 13th.
todays training:
morning: "cindy" WOD (controled speed to slower rate based on exercise but did in stop from each and the 5 rounds)

I have been reading and working with some of the routines in the new book" Convict Conditioning",by Paul Wade. So far the book is yealding a number of suggestions to improve my body weight condtioning I normally incorperate in most of my training. Paul Wade is a true SME on keeping strong when being incarderated in a prison or jail. It is the first book that takes an exerecise from the most fundermental form to the most advanced in a well thoughtout and proven sequence. No mater your current level of fitness, you will be able to advance in a step by step format.
As Paul Wade indicated in has book, body weight exercise as a strengthing modality, is totally underated and weight train is over rated. It has always be my opinion, that when you start a fitness program, you should start in a prgression of body weight exercise, and when you can do all the major exercises in sold number and volume, then start in add bands, then weights. It not unusal to find some gym rat who can bench press 200 lbs and yet can not do 50 push ups or a 5 handstand pushups.

Jan 12th.
today's training;
5k run in morning
afternoon:
heavy bag for 15 min.
20,24,28kg snatch sets of 5 reps
full BW squats 10 sets of 20

Jan 11th.
today's training:
morning
joint mobility warmup
50,40,30,20,10 reps
pushups
24 kg swings
afternoon

heavy Kettlebell cleans
28kg cleans 10 sets of 10 each arm.

Jan 10th.
today's training:
5k road run for OC road runners club seris. Very cold but low wind which is not as bad as last week. time a little better than last week as my training mileages come up. Same thing next week but in a differenet location. mostly all flat for next week.

kettlebells out of contexts

2010-01-09T13:25:00.004-05:00

Jan 9th.
Today's training.
warmup with jump rope, Indian clubs and body weight exercises.

"Bear complex" with a 2" fat bar.: deadlift, upright row, powerclean, push press, for 6 reps for 4 sets. I like the fat bar for grip strength and racks well.

21,15,9 reps for time.
Dumbell trusters (off box)
Burpees (suck as always)
8:40min

5 sets of kettlebell push jerk with 24 and 28kg.

5 sets of kettlebell floor press with 32kg.

There is a ever increasing number of people using kettlebell in their fitness programs. Some however, try to do mostly all of their exercise using the kettlebells as a one-size-fits-all-tool. Now there is nothing wrong with that, but you can't in good conscience, promote the kettlebell or make grand promotional statements, that is will make you totally fit and free from excess body fat.

First, fitness as a concept has never really been defined so it is all things to all people as they perceive. So to say that all you have to do to be fit and burn fat, is to use kettelbells, with a few exercises is hard to validate. Even for GPP, you really need a number of exercises that the kettlebell is not suited for or can not be used. Therefore anyone using kettlebell for general fitness, sport development, tactical enhancement, has to use the kettlebell in the context it was really intended; predominately ballistic, strength endurance, in a timed sequence.

THERE BACK! thoes annual fat bustng crowd.

2010-01-02T12:00:00.003-05:00

Jan7th.

Today's training;
2 mile run in morning

afternoon: jump rope warm up
8 sets of dumbell power clean box squat. (I made that one up) 8 sets of strict pullups

What do you hear on January first? its time to get back to the gym and loose some of those pounds accumulated during the holidays. I got new for you, it the weight and lost of conditioning over from a couple of months from last year when you stopped going to the gym in the same condition.

A lady friend complained to me that each year at her gym, come the first month of the new year, the gym is inundated with the members( old and new) that made resolutions that they are going to get back in condition and loose some weigh, like just putting on some sweats, Ipod, and jumping on the available gerbil machine will change all that. My lady friend goes to the her gym 4 times a week year round and resents the others who take up the equipment for the first few month of each year, until they fade into the night. I said " don't ,get you shorts in a knot, they will fad away in a few weeks as always". Remember lady, this is the time of year the gym owner makes his money so the few that say around have a place to go.

Jan 6th.

Todays training:
Morning: 200 swings with 24kg and 200 pushups
afternoon:
C2 rower intervals 30sec/30sec. 12 sets .not bad
10 min on heavy bag.
Dumbell squat cleans.
40 GHD situps and back extensions.

Jan 5th.
todays training:
2 mile run
Jan 4th monday.

today's training:
warmup with bands and Indian clubs
100 reps of push press with 20kg. kettlebell
100 reps of cleans with 20 kg kettlebell
5 sets of pullups
8 sets of "battling ropes" 1 min. sets.

Jan 3nd. Sun.

Today's training;
5k run at the Orange Co. Park: very cold and windy but it was good to get into the game. Not a great time but I was not there to race per say, but to get my legs back into running the distance.

Kettelbell applications to training and life.

2010-01-02T09:24:00.002-05:00

Jan 1st. Happy new year!

Today's training:
stretch bands, Indian clubs, light kettlebells

8 sets of Battling Ropes in 1 min sets.
4 sets of kettlebell swings with 20kg in 1 min sets
4 sets of kettlebell cleans with 20 kg in 1 min sets.
stretching;

Later in day 2 mile run; easy pace as there is a race this weekend.

Most people at the end of the year look at the traditional new years resolutions based on what they want to change in his or her lives. Its a time to assess and reset ones life. Well I did that annual routine years back, but now for the last few years I have been using a "To-Do" list, which is more effective as you can add and adjust activities of all kinds as conditions change year after year. In my situation, the success rate has been good as long as they are well defined objectives that are not so global as shit like " I want to be a better person" I want to loose weight".

what I put down on the my to-do list is items that support a much larger objective of doing things that have applications to my life as I want to live it and also being able to adjust to my surroundings as they change. So therefore a to-do list is the simplest way to accomplish my mission and at the same time be able to make small changes they become necessary.

I assessed my training logs, which I have not done in some time, and found that the volume and intense nature has been great, but I ask myself "for what"? In 2009 I made big strides in work capacity, with the ability to recuperate, and to avoid injury. that's the good news. The not so good news is that I forgot to define a life application to the process, and not just become fit, just because I can! That has to change this year as fitness and training should have a application to what you want to do in your life style. That seems to happen to most who enter into a fitness program that don't use it in some pratical way directly.

As part of the need for resetting my training; its good, but needs some changes based on conditions that have occurred in the national front as a late. There are some new things happing in the Kettlebell world and crossfit, which seem to be evolving as more people go into those to new activities.

this year, the AKC has started a new program to attract the stronger athletics by adding a new competition with shorter timed sets using much heavier kettlebells. That makes sense, as whats the use of having kettlebells over 32kg if they are not used to compete with. Since I like using heavy weights to maintain strength and the fact that I have a body structure that is more advantageous to one arm lifting, I intend to use this protocol this year and see how it works.

Crossfit is also changing as of late adding more SMA( subject matter experts) from all areas of fitness to enhance the Crossfit program, and attract a much larger following like the kettlebell program is attempting to do. I never had a name for it, but personally always tried to find the best in each discipline to train from usually out side the program I was working with. Now with the introduction of crossfit football, endurance, powerlifting, strongman certs, the Crossfit program is still evolving and increasing the audience.

In the last couple of months things are becoming more concerning in regards to our national safety and security based on the attacks by terror groups and our failed attempts to prevent these situations from happing. Since the Sept attack on 9-11, the government has spend mountains of money and developed a national system to prevent and protect the nation for future attacks. Fast forward almost 9 years later and billions of dollars, we are actually less safe as it would appear, as the attacks in our county and overseas have been low-tech, soft target in nature and successful in their attacking. These are not even attacks by skilled operators like our special forces, but low trained but motivated single operators, effetely subverting our national defense system. That's has to change on a national level or civilian population will have to provide or take responsibility for our own defense. More on this.

Also this year I want to change my blog name and identify to a more tactical and personal defensive programming.

Zercher squats for GS kettlebell sport.

2009-12-26T05:50:00.006-05:00

Dec 27th.

today's training:

warm up: bands, pulleys, Indian clubs and jump rope.

Zercher Squats: WTF, 2"fat bar with 100lbs for 2 reps full range for 12 sets with 30 sec. rest.

3x6min long cycle 12kg sets for speed. 7-8 reps per min.

10 mile bike ride: it was a warm day for a change.

Zercher Squats were the brain child of powerlifter Ed Zercher, who in the 1930's had no rack to perform squats but come up with a lift that you could take a heavy weight from the floor and perform a squat using you body as a stand.What a concept! So we have come long way in making it easy to perform back or front squats, but we are not that functional to move a weight out of comfort zone and perform exercise. Anyway as an supportive exercise for GS sport, Zercher squats are a must.

Dec. 26th.

Today's training:

2 mile easy run:

40 pull ups

100 pushups

200 situps

300 squats

no time today.

2009-12-25T10:51:00.016-05:00

Dec 25th Marry Christmas!

Pray for our troops in harm way.

training today: yes it never stops.

5k run walk/run in the morning. (got to get back to running 5k' s this spring.)

I just finished Mike Mahlers's "collision Course" seminar tape. Well as always, Mike presents a great workshop with lots of great presenters to make it a well rounded sampling of how fitness needs to be enacted. Mike always gives you your money's worth when it come to his seminars or training materials.

The kettlebell business is now filled with a lot of amateurs and people back biting their competition, but Mike Mahler has always distanced himself from the debates and presented himself as a pratical alternative to the current wave of dissent.

Having trained in many of the big names in the Kettlebell business, Mike is one of my favorites to follow.

Kettlebell "Linda" can be a bad lady.

2009-12-23T06:01:00.005-05:00

Dec.24th.

Training today:
warm up with stretch bands, and Indian clubs. De load back as there is a lot of back work.

Kettlebell Crossfit "Linda" Oh no not that again!
10,9,87,6,5,4,3,2,1, reps on each AFAP.

2-40kg kettlebell deadlift( was not my 1.5% but I have not been training heavy in weeks.)
2-20kg kettlebell floor press: shoulder sore form Tues. so back off a little.
2-20 kg cleans: that was good but not that easy.
16;56 not a bad time but is was still challenging.

I like using kettlebells most of the time as our friend Jeff Martone does with his Crossfit combo using kettlebells. When the lift can be done at a higher resistant like the front or back squat, or the deadlift, there is little sense in using kettlebells for those applications, that are too light or can be done better with barbells or dumbells.

Now if you look at my Linda crossfit WOD, I have to be lifting more than 280lbs on the deadlift so my biggest two kettlebells are 175lbs if I use 2 bells, so Ireally need to use a barbell or if I want to add some real stress, or I can use 135 lb dumbells. I have done this once, but using the larger dumbells to replace the barbell is much difficult. That my opinion!

As for the the bench press, I don't do benching anymore as it cause so much damage to my shoulders when I competed in powerlifting that I prefer floor press that puts me in a favorable shoulder extention and less flexion. Also I don't like to being in a physical position of submission.

a Kettlebell clean, with two bells which can exceed my capacity to clean two bells. At this time I am looking at max lift of 2-28kg as my bench mark on the cleans.

latter in the day was a 3 mile walk/run.

have a great holiday and remember the mission is sacred.

Kettlebells and walking

2009-12-22T11:15:00.004-05:00

Dec. 22,2009

Training today:
500 air squats for time; 13 min. I wanted to work up to a 1000 with a bench mark of 30 min or less. It looks do able so I will try it by the end of the week.

went for a 3 mile walk /run(very cold) to remove some of the stiffness, which was not that bad.
later in the day did a warmup with stretch bands and side swings.

12 min long cycle with 16kg. lost count but over 120 reps.

There is a fitness program that the fire service and other organizations are promoting, which is a "10,000 steps" walking fitness workout. The basic idea is to progressively get so you can walk about a 10k per day walking steady. Now this is a very achievable goal for anyone who whats to loose weight without a lot of complicated training like myself and other do, but it freaking works! I have a good friend that is a career fireman who after 12 years on the job got overweight and wanted to change but did not like to workout that much. A common response. I told him that to just start by getting his IPOD and walk at least 30 min each day.

Well he liked it so much he is at 6 miles a day after three months and lost 20 lbs. After one year of this his weight is down 35 lbs and is now on dumbells and kettlebells to get some strength back he has lost over the years.

My friend will never be a gym rat like myself, but he has found a simple system that works for him, likes to do consistently, effective, and little complications. you can't beat that!

New ropes arrived.

2009-12-11T18:50:00.004-05:00

Dec. 12th.

Today's training:

warm up: 2 mile walk run, Indian clubs, joint mobility.
DB squat cleans: 50 reps with 35lbs dumbbells
KB long cycle: 16kgs 50 reps in 2 sets

Battling ropes: 6 times 1 min work with 2 ropes.

The training today was for work capacity. My long cycle is getting better at the rack and clean, but the recovery and push jerk is not there yet.

Today, I got the new battling ropes from Punch Gym company. The 1.5" ropes was a great price and shipping was free.Also the order came in three days. Punch Gym has a great program and lots of great old style equipment, all American made. Punch's originator has a innovative fitness programs with all the kettlebell services.

Best cyclist kettlebell exercise

2009-12-09T03:28:00.004-05:00

dec. 9th.

Yes, this is an electirc bike. However, you only get 28miles on a charge at 15miles per hour. That not "green" enough.

Training:

warmup: Battling ropes for 6 min.one handed.

C2 rowing; 30sec. work 30sec. rest for 12 sets

5 sets of 20 reps of heavy side swings with 2-24kg kettlebell.

50 reps of long cycle with 16kg kettlebells

Today I was thinking if you were a bicyclist in the winter and wanted a exercise that gave you metabolic and resistance activation, plus if you have limited time to train, then kettlebell burpees is the ticket. The body weight burpees or the prison exercise is well known, is a real killer exercise that produces results, assuming you can get you head into it so you can do 50-100 reps in one set. Now add my favorite tool the kettlebell with the burpee, is got to smoke the fittest of the gene pool.

When on a bike, you need good core or TVA stabilization, so you don't put too much weight on the hands and therefore fatigue the shoulders and upper back muscles. So if you have a good exercise that works the stabilization of the TVA and at the same time provide high grade metabolic activation, the burpee-kettlebell high pull will do it all for you.

I saw a picture of one young lady doing a similar exercise with a single small kettlebell, which can be hazardous as you become fatigued and loose your balance when the push up is performed on the handle. Since this is a high speed ballistic exercise, you should use two kettlebells so you don't break a couple of fingers with a small foot print.

The exercise goes like this: start with 2 moderate weight kettlebells on floor so it does not become a deadlift. Squat down and grab the handles in a pronated position(better stabilization) and thrust the legs to full extension(TVA activation). Do a good push up off the handles and return to a squatting position. from the squat, pull the two kettlebells quickly up to shoulder height upward and slightly back. return the kettlebell back to the floor for rep one.

you have to pace your self as you will get gassed quickly depending on speed and weigh used. Anyway don't look at your heart rate monitor as there will be some ugly numbers. As a kettlebell lifter, I use the clean at the top instead of the high pull that way if I need a little rest its done standing with kettlebell in the rack postion.

you never have enough rope

2009-12-08T17:02:00.004-05:00

Dec. 8th. Tues.

You never have enough rope

Training sessions:

morning: 2 mile walk

Crossfit "Cindy" plus

5 pull ups (90 pull ups)

10 ring push ups (180 push ups)

15 jumping squats. (270 squats)

18: 48 or 18 sets Note I was going for 20 min. but got a cramp in my pecks so I stopped.

Battling Ropes: 6 mins using 1.5" rope at one arm at a time.

afternoon:

Kettlebell snatch 16kg 8 mins. @ 16reps per min.(2 mins. on 1 min rest)

I had a 20' length of 1.5" to try at a higher rate of oscillation than the 2". My 50 set from Punch Gym should come soon so my crew can try more techniques. The smaller rope does move a lot faster and you also fatigue a lot faster also, therefore we should get better results. Also I like the idea that you can cool down as well as warm up from a hard session using Kettlebells.

Back home

2009-12-07T12:36:00.005-05:00

Dec 7th. Pearl harbor day.

Let us not for get.

Today's training:

Warm up: Stretch bands, Indian clubs.

400 meter rowing then 20 push ups

400 meter rowing then 20 pull ups

400 meter rowing then 20 squats

400 meter rowing then 20 DB side swings

400 meter rowing then 20 box jumps

400 meter rowing then 20 sit ups

21 min. time

Second training session ;

BATTLING ROPES SESSION

1min. work, 1min.rest.

8 sets with higher cycling of ropes

Kettlebell press: 10 sets of 10 reps, 20kg

I decided that since I have not used the ropes in several Weeks I noticed that the 2" heavy ropes are a little too slow for the right activation. Therefore I will purchase 1.5" size that will allow for rapid movement. When I get them, I will picture the difference.

certifications can be

2009-11-24T17:02:00.004-05:00

nov.25th.

Today's training: 3 miles of walking and running about 40 min. in local park.

Workshops and certifications you may want to attend takes a little up front work prior to attending if you want to get your moneys worth. Yes, you can drop a grand or two on your favorite workout method cert like spinning, battling ropes, kettlebells, crossfit, yoga, etc. and the list is endless. In the last few years the price has gone to obscene levels for 16 hours of training and a piece of paper to show you attending.

So if you want to get one of those three letters after your name or several more to impress you friends, sign up for your favorite certifications but get ready to work for a few days at the training if you want to get your money worth. Therefore I would be a good idea to start training a few months prior so you can last the 8 hours for a few days and still look good. Remember, the goal of the certification is to obtain the expertise to train others and a role model for that method, therefore you will be required to show your teaching and techniques before you are given the certification. If you go to the cert cold with little physical prep you may fail, become fatigued or even injured.

So even a hardcore body weight workshop will kick you ass for a few hours if you don't get some frequent multi training sessions before you attend. The best way to train for a cert. is to do mini workout sessions several times a day to see if you can maintain the stamina all day without falling apart after a couple of hours. You will get breaks during the cert. but most people only get accustom to one training session, but you will be getting mini workouts all day at the cert and depending on the type, it can be intense. I attended a spinning workshop and we were on the bikes for 6 hours a lot of it at interval mode.

Low tech trumps high a lot more.

2009-11-23T20:59:00.004-05:00

Nov.24th

Today's training:

warm up: 100 tire slams, and Indian clubs

50 burpees

50 dumbell single leg dead lift 45#

50 ring push ups

50 dumbell squat cleans

12:45

50 reps 2-16kg kettlebell push press

Most have heard the debate of high vs low tech in regards to technology, with the low tech being old and antiquated with high tech with the new innovations. Well, to me low tech is usually more reliable with it less complication, but some high tech has at time advanced sport to a higher level. take the case of poll vaulting. With the new fiber poles replacing the metal inflexible poles, make for more effective jump and performance.

However, In the case of weight training, the machines that are replacing barbells and dumbells for body building has not really improved the performance or results, it just provides more verity and not replacement of the old tech ways. If you compare the results of a total dumbell and barbell using bodybuilder with one that uses most machines, you will observe not difference in appearance. However, if you compare absolute strength, the one that uses the old tech DB, BB wins hands down.

The most high tech gym equipment I ever used was an interactive spin bike. It had a TV screen with various graphic ride with graduated levels of difficulty. The Interactive monitor is interfaced with the power limiting device on the bike that changes resistance based on the program. Sounds impressive don't it? Well this expensive spin bike at close to 10 grand price tag, was poorly set up for a bicyclist due to the ergonomic construction and will only accommodate a rider of 5'4" or taller. As an avid bicyclist(outside) I tried it once for 20 minutes and never used it again.

Senior moment

2009-11-21T02:34:00.002-05:00

Nov.20th.
Today's training:

Indian clubs and joint mobility warm up

50 dumbbell squat cleans with 2-35lbs
100 pullups,all hand positions
150 2-16kg kettlebell SDHP
50 Kettlebell long cycle
26 min.

Performed a Seniors seminar on fitness, at a large wellness center. The number of residents of this facility, which was exceptionally operated, was small who took advantage of fitness programs. However, the people who did take part were well engaged in their situations and were not resigned to a less than active life like so many seniors are.
we keep reading in the fitness business periodicals that the "baby boomer" and seniors will be this a large surge in club memberships but I think this is just a marketing dream......I don't see it coming.

the word for today is kettlebell

2009-11-17T20:29:00.005-05:00

Nov. 17th.

Today's training:

warm up: Indian clubs, stretch bands, OL stick joint mobility.
Dumbell squat cleans starting with 10lbs to 45lbs in sets of 5 reps.

Barbell deadlifts; 135 to 300lbs sets of 3 (sumo style) 15 total sets.
One arm Kettlebell long cycle: 16kg 6 sets, 1/1/1 work, work, rest
20kg 6 sets of 1/1/1 all at 6 reps per min.

Good training session. the long cycle was easy as I wanted to concentrate on the speed of the jerk instead of trying to get more reps per min. My speed and the drive overhead need some quality speed that is consistent.

I goggle the word "kettlebell" get some days as many as 50. This is a expected trend that is growing rapidly in regards to volume, but we can all see that there is not the quality. Some people must take a 2 hour workshop and then go back home and start training others with limited skill sets. It takes along time be be proficient at a physical sport let alone coach someone else. So every day you see some guy or gal show you a brief multi lift workout that burns fat like bacon in a fry pan......so they say. Pure bullshit on toast and just another reason that personal training is becoming a waning profession.

basic snatch session today.

2009-11-16T21:25:00.003-05:00

Nov.16th

Today's training:
3 mile run/walk in park. more run than walk.

afternoon session:
Stretch bands, and Indian clubs, heavy and speed bag warm up
Kettlebell snatch session: 12 times 2 min sets, at 16 to 18reps per min.

The snatch session was very smooth started with a couple of sets with 12kg then the rest with 16kg with 1min rest after each 2min. set.

Seniors would kettlebells too

2009-11-14T06:04:00.004-05:00

Nov. 15th.

today's training:

Warm up: Crossfit "Cindy" WOD(5 sets of 5 pull ups,10push ups,15sit ups,20 squats)

2 kettelbell cleans 10 sets of 10 reps: 12,16,20,24kg.

2 kettlebell push press: 12kg 5 sets, 16kg 5 sets. 12 to 14 reps per min. 1 min work 1min rest. for 12 sets. fast and hard but get full extention.

Worked on the push press cleans so I rack lower for the long cycle and the push press from the rack and get full extension each rep. It must be working as I hit the two bells at the top of the lift most of the time.

Yesterday I was thinking about the lack of peers in kettlebell sport. On one hand most of the organizations don't really encourage seniors to lift kettlebells, I know this first hand having trained with most of the organizations. I am not blaming the organizations as its up to the individuals to pursue the sport or exercises using kettlebells, however some education as to the benefit's of joint mobility, and rehab effects resulting from kettlebell exercise and sport could help promote to a potential larger audience. It would be nice to have a seniors division once in a while, not for handicapping but to allow "gray beards" a chance to compete with each other. Powerlifting has a very large veterans and seniors divisions.

Its been 3 years since I had back issues that left me in pain most of the time and restricted my sport performance, but since training in kettlebell sport 4 to 6 times a week, all pain or restrictions have been eliminated by my direct intervention using kettlebells. I am sold that this activity has huge potential for recapturing functional movement.

Nov. 14th. sat.

Today's training:
3 mile walk/run with 40lb Xvest.