Up grade the military fitness.

Oct: 21th.



Early outdoor fitness center. Notice no weights or treadmills.

Today's training:
warm up: 10 min. on heavy bag, Indian clubs. stretch bands

Long cycle 2-12kg. kettlebells for 3 min at 8 reps per min. 3-3min sets for 75 reps total
Long cycle 1-16 kg kettlebell for 12 min. switch on the min.
5 sets 5 reps pull ups and 20 sit ups.
Afternoon: a 15 mile bike ride. great weather.
I have seen several blogs articles discussion on the subject of military PT and testing. The consciences of trainers today that the fitness education within the military is somewhat irrelevant or deficient to prepare our military for today's operations. What has happen now in the present battlefield, military personnel are carrying a lot more equipment and age demographics has increased. I have also been told,especially form Marine corps recruits are less fit in general then ever before. Well we in the fitness business know all this as we see it each day. So what do we do?

Don't use officers and senior enlisted that don't have a least fitness trainer education to train recurits. You would not use a truck driver to cut your hair, would you? Next change the general exercises to enhance the work capacity and varied intensity. Then make the PT test more functional using several test routines so the solder will have to be total fit instead of fit to do push up, a short runs or a few sit ups. Lastly the test should be done in full gear and increased load, not in Nike's and jock straps. Even our police and fireman train and test in full gear they will be operating in.

Warfare is constantly changing as the target adopts and the war zone become more difficult. In Afghanistan, most of the country is at high altitude and requires opeators to traverse difficult mountains, with heavy gear, in a low oxygen atmosphere. To operate is such an environment a military will require higher fitness levels just to get to the fight.

Running can be hazardous to your health sometimes

Oct. 19th.

Today's training:

run in morning for three miles.

Second session:

Warm up with Indian clubs and stretch bands.

10 min 16kg snatch at 15 reps per min.

4 times 20kg snatch for 10 reps each hand 80 reps total.

5 sets of 220lbs barbell deadlift for 10 reps

5 sets of hand stand push up for 10 reps.

Over the weekend there were three deaths during the Detroit Marathon. Now that is most unusual even with the large numbers that run marathons. You hear about someone dies at some running race, mostly in the summer months but its still rare. The fact remains that most people who run are fit enough to become mostly "bullet proof" to cardiac problems it they training properly and have the appropriate physical assessment to allow them to participate safely. these three runners ranging in age from 26-60 years old all died of cardiac arrest.

I have run over 60 marathons and never had someone die during the race when I ran back in the 70 and 80's and even ran with people who had previous heart attacks without any more problems. Maybe its changed now and you have people running marathons that have not prepared themselves for the stress of this type of running. Back in the day you did not attempt to run a marathon only after you have scores of races of shorter distances of 5-to 20km under your belt.

Back in the day, I participated in close to a hundred road and track races before attempting a marathon. Also ran 50 miles a week at varied distances and speed during the week. So when I decided to run one, I ran it a 3:05 min first time with just a little leg soreness the next day. Just speculating as I don't know any of the three individuals that passed away doing what they like doing(or maybe not), but proper preparation may have played a part in their ultimate demise.

We are all sorry it happen, but it reminds us that some physical activity is not completely without hazard no matter how well the event is produced. But some kind of study should be lanched to determine if there is a common tread for the three runners demise.

Use the correct tools

Oct 14th.

today's training:
warm up with Indian clubs, jump rope( its really plastic) stretch bands.
100 pull ups
100 ring dips( first time and did them so my toes touches as I was not use to the depth.)
4x10 reps of belt squats off boxes.
50 GHD situps and back extensions


second session: 50 min walk-run.


I like using kettlebells myself for a lot of my training, but I think the general public tries to use kettlebells in all types of creative exercises which will yield marginal results, but would be better served by using the proper exercise tool. I see people deadlifting with kettlebells when they should be using heavy dumbells or a barbell instead. The heavy kettlebell you see in a gym is a 40kg and most people men an woman when instructed in deadlift can lift two times that much in a few sessions. Exercises like Turkish get up and windmill are strongmen type exercises and not really the function of kettlebells unless you are using extra heavy kettlebells like 50 and 60kgs. I routinely deadlift with 300-450 lbs so I don't use kettlebells for that exercise.



The kettlebell is designed to be a strength work capacity tool not an absolute strength tool like a heavy barbell can accomplish. Therefore if you can long cycle 2-32kg kettlebells for reps, then you should be using 200 to 300lbs barbell power cleans for a couple of reps for absolute strength development.

power cleans for pull speed

Oct 5th.

Today's training:

Jump rope, and stretch bands and stick movements.
2 min high pulls with 24kg kettlebells.
21,18,15,12,9,3. reps for time
barbell power cleans
GHD situps
GHD back extentions.
17:44 min. ( the situps suck but you can't like everything)

look at pain don't turn away.

Oct 4th.
Today's training:
warmup: jump rope, indian clubs, and stretch bands and reverse hypers.

2 min of swings with 16kg
5x2min long cycle with 2-16kg kettlebells at 7 reps per min.
20 min long cycle one 20 kg kettlebell. 6 reps per min.
3 sets of 10 ab roller.
hang pull ups to deload back

Great session!

I was reading an article on pain in exercise that can be tolerated more by group interaction then individual. Daaah! when you are working with someone else or in a group exercise session, you really disassociate the pain and therefore you don't feel as much of the truma resulting from the action taking place. That is also why they have big screen TV in Globo gyms are provided to members running on cardio-gerbil equipment so they can disassociate the boardum and discomfort.
However, there will be times when you have to be alone with your demons of pain and discomfort so you have do lean to focues on this so you know if it is fatgue pain or injury inducing pain. when I ran long distance races, even running in a group I always focus on my internal action in regards to heart rate and musle pain to optimize perfromance. Yes, you can ignore pain but it more benificual to focuse on it and most times it goes away in fear.

Crossfit to pre exhust for kettlebell GS

Oct. 2 Friday



WO du jour:
Warm up: some Buddy Lee jump roping but not like he can. You got to appreciate a 35 dollar jump rope.

100 tire slams for a little functional work.

Indian clubs: I did not hit my head today.

50 snatches with the 12kg. kettlebell


Crossfit "Cindy" 5 rounds of 5 pull ups, 10 push ups,15sit ups and 20 air squats.

6 min snatch set with 16kg one hand change@ 16 rep per min.

Crossfit Cindy for 5 more rounds faster.

4 min of 20 kg snatch@ 14 reps per min.

21 mins of good work.



Now the method to my madness today was to pre exhaust my body for the snatch part of the training By using Crossfit Cindy. I pre exhausted somewhat my system so I was fatigued going into the snatch sets. Normally I use the AKC protocol of timed intervals to prepare for the 10 min time lifts, increasing the numbers and time when possible. However, I have old shoulders that hang by a thread so by going with high rep sets to achieve the 10 min work capacity is not in my best interest all the time.

Now the purest in GS will argue that this won't work that well, but I have evidence that it will based on past training for endurance events, that it will. The object of developing work capacity is to fatigue the body before the extremities. In my case, my arms will fatigue long before my body will due to larger arms, chest, inefficient technique and minimal range of motion. Therefore I did the snatches in a fatigued condition that felt like I in a 10 min set instead of a 4 min sets thereby saving my shoulders.

When I was training for 50 and 100 mile road races, I did most of my running on hiking trails with lots of rocks and steep inclines and declines with weighted packs. By training on trails provided me with a large work capacity that I could not get by running a flat roads at a low pulse rate.

kettlebell work capacity

Sept 29
WO du jour:

10 min heavy bag warm up

10,000 lbs dead lift 2-40kg kettlebells 57 reps

7,500 lbs hang cleans: 2-20kg kettlebells 85 reps

5,000lbs push press: 2-16kg kettlebells 71 reps

20 min. total time. 22,500 lbs total poundage.

The objective today is to replicate the three lifts in kettlebells instead of a barbell, which I do faster as I use higher weights and less reps. Also by utilizing kettebells in pairs is to improve handling for GS lifting. This session is for plain old work capacity but kept a steady slow pace to insure form as mine sucks with the twin kettlebells.

Sept 28th Sat.
WO du jour:
10 min. warm up on heavy bag.
12kg. 5 reps, 16kg 5 sets of 5

20kg 2 4min sets
20kg 5 2 min sets

2-16kg long cycle 5 sets of 10 reps

2 55lb dumbells side hang cleans 3 sets of 10

2-20kg kettlebell cleans followed by pull up 20 reps

lots of cardio on the menu kettlebell style.

Sept. 26Th,

WO du jour:
15 min on heavy bag kicks and up arm attacking. Start easy and end up slamming hard in the last 5 min. Great warm up in a functional way.
stretch bands to prepare for snatch
chalk up bells 12,16 and 20 for session
12kg at 70 reps per arm for a total of 140 in less than 10 min.
16 kg at 50 reps per arm for 100 reps in less than 6 min.
20 kg at 5 sets of 10 reps per arm.
24kg swing at for 4o reps with 2 arm shifts.

23 min bike ride after kettlebell session to complete my cardio or medcom session.
just a note; my chalking effect for the kettlebell handles is getting much better. I don't have any loss of hand skin that can be a show stopper for the next few training sessions. it becoming a ritual thing.

Kettlebell nukes?

Sept.25,

In order to make the 70 kg and keep the same physical size and configuration of lower weight kettlebells , you could use the density of depleted uranium.

WO du jour:

Indian club and stretch band warm up.

Long cycle 12kg 2 sets of 10 reps with 3osec. rest.

long cycle 16kg. 10 sets of 10 reps with 30 sec. rest.

push jerk 24kg 10sets of 5 reps.

I have not been blogging as of late due to remodeling my "workout box" which needed a face lift and reorganization. Its not a big place but then again I think I would fill the space regardless of size available. Anyway its looks much better and more organized. (pictures to come)

In regards to my training, its going well but have to adopt to the duel kettlebell lifting since I received my new set of pro kettlebells. Its not that organized in a periodzation or progression for training for timed sets, however, I did a 21 min one arm long cycle set with 16 kg with not too much problem, but its time to go with the twins. For a while it looks like some freelancing until I can master the 2 bells on the long cycle and push jerk.

I saw that picture the "monster bells". Let me say that push jerking 70kg kettlebell has got to feel like compact car on your ribs. All that being said, I think in order to keep the physical size of the pro kettlebell the same size as a 8,16,24kg you would have to increase the density of the base material from iron to lead or more exotic metal like depleted uranium with has 4 times the density of iron. Yes, they even use depleted uranium for counter weights on fork lifts,air planes and bullets, so there is hazard in a minor form if the metal is broken up and ingested in some way. For the mutants that use monster bells, it is not a danger if you make contact with a kettlebell made from DU but you should know what you are handling.

Sept.6th

Sept. 6th.
WO du jour:

warm up: Indian clubs for 5 mins, 100 tire slams, 100 light wall balls, Stretch bands. 10 min on heavy bag.

5 reps per exercise for 5 rounds.
2 16 kg kettlebell "manmakers"
pull ups
dips
110 lbs sumo high pull dead lift
32kg kettlebell one are swing.
get up situp with 2 10 kg kettlebells
rest 30 secs.
total time of 30:23 min.
It was a great session as you never really catch your breath. the hardest was the manmakers which is a push up on the handles, renegade row, high pull-squat clean,to a push press.

Sept 3rd,4,5th

Sept 5th.
WO du jour:
warm up: Indian Clubs, stretch bands, jump rope and 100 tire slams, 100 wall balls.
30 sec kettlebell clean, then 30 sec push press, then hold in rack for 30 sec then shift.
20 mins continuous. (10 min 16kg and 10 min 20kg.
50 GHD situps

Sept 4th.
Rest day: 1 hr. Ruck with my trusty Xvest.

Sept. 3rd.


WO du jour:
Warmup: Indian clubs, stretch bands, 100 tire slams with sledge hammer,
8 min. 12 kg kettlebell snatch at 16 reps per min. one switch
8 min. 16 kg kettlebell snatch at 16 reps per min. one switch
2-4 min 20 kg kettebell snatch at 14 reps per min. one switch
15 mile bike ride.
I was reading the Crossfit journal about the last Crossfit games where they were evaluating what was the harder events of the games. One of them was the hammer event where the athlete had to pound in a stake with a large sledge hammer. That kind of surprised me as crossfit exercises try to maintain the functional movements, but I think a lot of the boxes don't do it enough or they think it not that effective. But if you think about it, swing a hammer, bat, golf club is very frequently found in real life.

.where did summer go?

Sept.1st: where did the summer go????

WO du jour:
go for tonnage.

10000 lbs sumo deadlift
7500lbs power clean dead hang.
5000lbs push press
14:57 that smoked me! or 22,500lbs lifted.

The deadlifts where done 20,30 reps with 200 lbs.
the power cleans were done in sets of 10to 20 with 100 lbs
and the push press were done in sets of 10 as I did pressing yesterday all with barbells.
great session but I think I will use heaver weight and lower the reps.
Aug 31st.
wo du jour:

1hour "ruck" with Xvest but added two lbs. the xvest is easy to add weight when you add little 1 lb weights to the little pockets inside the vest. It fits like a glove, but it does restrict the lower ab a little when breathing get elevated.

afternoon: warm up with Indian clubs and pulleys.

Ladder reps 1-10 using
24kg long cycle
hanging pull ups
did not time just slowly when from one set to the next without stopping. The 24kg was a new a girya so the weight was a little rough at first.

Aug 29th

Aug 29th.


WO du jour:

warm up with Indian clubs, stretch bands, foam roller, light Kettlebells.
C2 rowing: 10 x 30 sec intervals using the Watts mode.


1.2.3.4.5.........9.10.reps of Pull ups, sit ups, air squats and push ups

60 reps of rack reverse deadlifts 225 lbs in 2 sets


1.2.3.4.5..........9.10 reps of the following
barbell power cleans from the floor
ring dips

Power wheel 3 sets

I was reading an article about the concept "toning" as a fitness protocol, by Andre Hefferman, from his blog "Male pattern fitness". The word is really useless in describing any thing when it comes to fitness training. I have a 400 page book on exercise prescriptions I used in school, but there was not one mention of "toning" in the entire book. It just one of the many buzz words the fitness industry uses to peddle nonsense exercise programs.



Fitness double speak:

Toning: means all I want to do in the gym is a pitiful workout, going through the motions in case some one is watching. You also encourage my dumb friends to do the same so they will not look better than me.



Cardio today: that means you will be running on an elliptical or treadmill like some gerbil in a cage, work up some sweat, an think you will strip off fat with another pitiful workout.



In the fat burning range: What did some one put a match to you? you are doing your "cardio" session at a rate that is comfortable enough to fall asleep.



I bulking up: This means's you are eating like a pig to put on fat mass so it looks like you have been training, as long as you wear bulky cloths.



BIs and Tris today: this means you will be doing a lot of upper arm isolation exercise in an effort to build some expose able body part to make everyone think you workout and no one to mess with.



Squats are bad for the knees: No you would rather sit you ass on the leg extension or leg curl machine and develop searing of the knee joint so you can have knee replacement before the age of 40. Besides, squatting with a heavy barbell looks like too much work and all the puking makes me sick to look at.



I use light weights for definition: that means you are to lazy to lift heavy compound exercise weight to get effective interstellar fat loss and develop real muscle.

I use the routines in Muscle and fitness magazine: The material in the various Muscle and fantasy magazines are for selling useless supplement product using a lot of roided out models and routines that look impressive but pro don't use. It cheaper to spend 6 dollars to get your training information then to spend several hundred dollars in trainer or seminar cost by someone who can really help you. But you know best for you and all your friends.

Aug 28 rest day

Aug 28th

The Xvest is easy to wear and does not bounce around.

WO du jour:



5 mile "ruck" with 30 lb Xvest. did a little running but not too much until I get accustomed to the weight. Next week I will add a couple of lbs.

aug 27

Aug 27th

This is a picture of a "wings" lift with kettlebells. Its basically a Iron cross lift but the the weights are landed on the forearm instead of hanging.

WO du jour: warm up with stretch bands and Indian Clubs.

1 to 10 rep kettlebell thruster by taking a breath as the number increases and without dropping the 12 kg kettlebells

Kettlebell snatch 4 min each arm for 15o reps total with 16kg.

rest 10 min.

10 reps per arm and switch for 180 reps

40 reps GHD sit ups and back extensions

This was a very intense workout this morning especially the new Kettlebell thruster with a "breathing squat" exercise technique, which has been used since the early 19th century to induce growth hormone.

Aug. 26

WO du jour:

1 hour "Ruck" with 30lbs xvest.

barbell snatch: sets of 3 reps from 45lbs to 100 lbs.

Dumbell clean: 10 sets of 55 lbs.

Afternoon session:

Indian club and stretch band warm up.Light Kettlebell and "wings" 20lbs.

4 min timed set of 2-16kg Long cycle at 6 reps per min.

10 min rest.

4 min. timed set 2-16kg long cycle at 6 reps per min.

4 min. timed set 2-16kg long cycle 4 reps per min.

Aug 19th.

WO du jour:

warm up with stretch bands, joint mobility and Indian clubs.

4 min sets of 16kg KB long cycle for 5 sets.

Aug 18th.

WO du jour: 20 mile on trail. 62 min. for a uncomfortable ride. Sort of a time trial.

Aug 16th.

WO du jour:

warm up with stretch bands, light Kettlebells and Indian clubs.

"Wings" with 15 and 20lb kettlebell for shoulder rehab. Besides it looks cool.

10o reps of the following

push ups

sit ups

air squats

pull ups

10 sets of 10 125lb SHDL for 5 reps

10 sets of 20 to 24kg kettlebell push press.

Lots of speed on the high pull and 6 reps per min on the push press.

That session for not doing shit over the weekend.

Aug 13th.

Aug 15th. Sat.

Sir you can't use chalk in this gym! "sorry, I did not get that memo"

WO du jour: warmup with indian clubs and stretch band. 10 min on Tai bag.

20 min of long cycle with 1 min cycle shift and 6 reps per min.

Aug. 14th. friday.

25 mile bike ride. rest day.

Aug 13th.

WO du jour:

Warm up on heavy bag kicking and hands. Bands and indian clubs.

10 sets of 3 barbell power cleans

10 sets of 6 reps per min. 20 kg push jerks.

Aug 12

WO du jour:

warmup with jump rope, indian clubs, bands.

10 sets of 5 Sumo deadlifts.

10 sets of 5 Pullups20 kg kettlebell snatchs 60 reps each arm.

18 mile bike ride.

Aug 11 Tues.

WO du jour:

Warmup: Indian clubs, light kettlebell joint mobility. '

2-4min. session of 16kg push jerk

2-4 min sessions of 16kg snatch

10 min. 16kg long cycle one arm at 1;30 each shift.

Aug.10 monday

WO du jour:

Warmup: Indian clubs and stretch bands.

5 rounds

5-pullups

10 150 lbs reg deadlift

10 handstand pushups

6:40

2-24kg kettlebell cleans

Second session: "Battling ropes "10 intervals with 2" rope.

This exercise tool is a real sleeper in term of effeciveness. based on the little experience I have had, I can attest it gets your attendtion when you use them and not just the arm.

Aug. 9th. sunday:

WO du jour:

warmup with Indian clubs, and stretch bands.

10 rounds of 250 meter row

10 rounds of 20kg one arm swing

26 mins.

3 sets fof GHD situps and back extentions.

very good session as the last two rounds were just about enough. Its good training to do kettlebells with the rowing to put respertory stress that you would only have at the mid point of a 10 min set.

Aug 8th. Sat.

WO du jour: 35mile bike ride with the club. Great ride, weather was outstanding.

aug 7th

Aug 7th.







The other day a 48 year old male entered a LA Fitness gym during and aerobic class, filled mainly with females, and open fired killing three women and wounding a dozen more. The only good thing he did that day was that he took out his trusty 45 and blow his brains out.

This sick prick was on the web via his blog telling all who would read or listen to his rantings that he could not get a female date with a fist full of hundreds in a whore house. So he careful plotted his revenge on all women by going into this club where all the victims were there to improve their lives and not to be molested or harmed by the degenerates of our society. The problem is that there are more then one of these sickOs out there ready to act out their deviant actions. Why did No one picked up on this mental train wreak?

WO du jour:

Warmup: Indian club, stretch bands, mace circles.
20 min of long cycle with 16kg kettlebell, one min hand changes.
24kg ladders 1-10 reps. long cycle.
32kg ladders 1-5 long cycle


Aug 6th.

WO du jour:
20 mile bike ride with MT bike. Very good ride as the weather was like fall.

Aug. 5th.

WO du jour:
Warm up with Heavy bag and Indian clubs.
Deadhang cleans barbell. 15 sets of 115lbs. -155 lbs
Barbell push jerk; 15 sets of 2 115-135lbs.

Second session;
16Kg. kettelbell bottoms up long cycle 10 sets of 10
8 sets of rowing 30/30 sec intervals for watts.

Aug. 4th.

WO du jour:
Warmup with jump rope, bands and joint mobility.
6min snatch with 12kg at 16 reps per min.
6 min snatch with 12kg at 18 reps per min.
6 min snatch with 16kg at 16 reps per min.
24kg swing for 1 min each hand
Aug 3rd.

WO du jour:


Heavy warm up for shoulder work. Bands, work the heavy bag, and Indian Clubs.
3 times 3 min long cycle with 2-16kg kettlebells.
6 min. long cycle with 1-20 kg kettlebell with one hand switch.
24 kg ladder 1-10 reps

july 30th.

July 31st.

WO du jour:
Warm up with bands, Indian clubs, and jumping rope.
50-30-20 reps "Bullet proof"

pullups
fig 8 and hold. with 24kg kettlebell
burpees with a high pull with 24kg kettlebells
under 30 mins.

July 30th.
WO du jour:
warm up with Indian clubs.
barbell squats: 6 sets of 10 with 145# speed sets
dumbell cleans: 6 sets of 10 with 55#dumbells
Kettlebell Push press:
12kg 6 rep per min for 4 min.
16kg 6 reps per min for 4 min.
20 kg 6 reps per min. for 4min
July 29th.
WO Du jour:
warm up with Indian clubs, foam roller, and stretch bands.
10 rounds of the following with Xvest at 25lbs.
pull ups
push ups
prisoner squats.
10:13
10 sets of 12kg long cycle 6 reps per min.
July 28th.
WO du jour:
20 mile bike ride on rail trail. 63 min. which is a good time for me, but the weather was good and few on the trail to get in my head lights.
July 27th.
WO du jour:
Indian club and bands warm up:
12kg snatch 100 reps one hand switch
16kg. snatch 100 reps one hand switch
20 kg snatch 50 reps one hand switch
2x2min 20 kg swing

Second session:
5 sets of 20 reps
GHD sit ups and leg extension:

Third session:
Sumo deadlift for speed 6 sets of 10
standing barbell push jerk off rack.
July 25th.
WO du Jour:
25 mile bike at a sold pace. very good weather for a ride first thing in the morning.

July 21st.

July 21st tues.
WO du jour:
A 50 special.

50 "hammer mace" swings.
50 double unders
50 box jumps 18"box
50 Kettlebell swings to over head 24kg. -stop at top
50 walking lunges. knee to floor.
50 jumping pullups
50 KTE that was the handest.
50 push press with 2-12kg as fast a possible
50 GHD back extentions
50 Kettlebell wall ball with 12kg (no I did not hit the wall,just high enough.
27 min. good quick workout.

July 20th.

July 20th Monday:

WO du jour:
Morning: warmup with Indian clubs and bands.

8 mins 16kg snatch at 14 reps per min. Felt real good as my chalking in getting better so I don't trash my hands.


rest 10 min.
barbell dead lifts up to 350 lbs lots of singles for speed.
GHD situps 3 sets of 20.

second session:

Pullups and Kettlebell push press with 20kg.

July 19th

WO du jour:

1.5 mile easy run to warm up then 8 hill repeats followed by 50 16kg swings each repeat.

July 18th.

WO du jour:

25 mile bike ride at a solid pace. very good ride early in the morning.

july 18th.

July 18th.



WO du jour:

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



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


July 17th.


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


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

100 box jumps 18"

100 ring pushups

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



July 16th.

WO du jour:

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

July 15th.

July 15th. wed.

WO du jour:
moring session: pushups,situps,pullups, heavy bag
tai chi class


afternoon session:
Dumbell press 5 sets of 5 reps 35-60lbs
Dumbell Rowing 5 sets of 5 reps 50-100lbs.
Kettlebell push jerk ladder. 2,4,6,8,10,12,14, reps with 20 kg.


July 14th. Tuesday


WO du jour:
warm up with stretch bands and Indian clubs.
Crossfit "Helen". 400 meter run, 21-24kg kettlebell swing, 12 pull ups for 3 sets.


Second session:
3min/3min. kettlebell snatch @16 reps per min. with 12kg
second set 65 reps each hand. 6:28 time.
2 sets kettlebell swings with 20kg kettlebell for 2 min.


July 13th Monday


WO du jour:


bands and heavy bag warm up especially shoulders. Joint mobility. Light kettlebell swings, side snatches.


10 min. long cycle with 16kg then shifted to 20 kg for another 10 min.
the first 10 min was a pleasure, but as soon as I jumped into the 20kg. the fun was over quickly. the last couple of mins was getting sloppy.
2 sets of GHD situps and back extentions.

July 11th

July11th. sat.


WO du jour:
heavy bag warm up. Stretch bands, Indian clubs and overhead squats


CrossFit "Randy" WOD. That workout is to remember a SWAT operator killed on the job.

75 barbell snatches. AFAP. I have seen it done on the Main site in just under 3 min. However, it was a great session, and high metabolic rate, but it was a little slack on form with the starting position. I decided to do full snatches with full leg depth, which is a little slower but does what is designed to do.


75 good reps in 6 min. 14 sec. it was a great session.


20 mile bike ride after the Randy session. Felt good and not tired. Legs felt strong on the hills.

June back from vaction.

June 10th. Friday

Spent some time on the Munger rail trail in Minnesota while on vacation. The trail is flat, straight, clean and a hundred miles.

WO du jour:

warm up with stretch bands, light kettlebells.

2000 meters on C2 at 8:20

4 min. 12kg jerk @ 8 reps per min.

2-16kg kettlebell jerk for 60 reps in 6:10 ( my standard is 68 reps at any weight.)

rest 10 min.

21,18,15,12,9,6,3,reps

175lbs deadlift

reg. bar dips

7:05 time.

afternoon:

Pullups 10 sets of 5

Push press 24kg 10 sets of 5

June 30

July 4Th.

Happy 4Th of July!

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

July 3rd.

WO du Jour:

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

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

July 2nd .Thursday

WO du jour:

10 min heavy bag warm up. Stretch bands.

4 min set push jerk with 12kg kettlebell

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

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

July 1st. Wed.

WO du jour:

Barbell squats: 5sets of 5 reps 100 lbs.

Pull ups 5 sets of 5 reps

barbell jerk 5sets of 5 reps 100 lbs

GHD back extension 5 sets of 10 reps.

Tai Chi Class

June 30th. Tues.

WO du jour:

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

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

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

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

20kg kettlebell 2 min one arm swing.

2 mile easy run.

June 29th.

June 29th. Monday.

We live an breath by the clock.

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


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

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

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

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

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

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

June 24th. Wed.

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

June 23

June 23rd. tues.

AKC special custom paint jobs.






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


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



15 mile bike ride in afternoon.



June 22 Monday


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


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

june 21st.

June 21



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









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

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


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

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

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

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

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

June 14th

June14th


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






WO du jour:


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


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


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

June 13th

June 13th.



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






WO du jour: Heavy bag warm up, Indian clubs

50,30,20 reps for time

ring rows

24kg kettlbells burpee,push up, shugg.

glute/ham bench sit up

20kg fig. 8 and catch
26:50


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

june 11,10

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

WO du jour:

warm up on heavy bag for 10min straight.

5 pullups

5 push press long cycle with each arm.

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


June 10th.
WO du jour:

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

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

Tai chi class in the morning.

June 8th.

June 8th

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

WO du jour:

Heavy bag warm up, stretch bands.

6 rounds

10 pull ups to chest height(at least try)

10 SDHP with the 110 "fat bar" barbell.

10 kettlebell push press 24kg each arm.

18:20

june 7th.

June: 7th.

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

WO du jour:

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

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

June 6th.

WO du jour:

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

afternoon session:

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

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

June 4th.

June4th.

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

they do use big sticks.

WO du jour:

warmup on heavy bag hands and feet.

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

5 sets, 20 reps of prone righ body rowing.

12:17

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

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

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

June 3rd.

WO du jour:

15 mile bike ride on MT bike.

Tai Chi class in morning

june 2rd

June 2nd.

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

WO du jour:

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

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

4:54 for a new record!

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

Afternoon session:

16 min. of GS snatch at slow pace.

June 1st..

June 1st.


Nice rack ladies







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


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



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

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

May 31 sunday

May 31th.

Early bike ride. this guy may get lucky.

WO du jour:



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

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