Man with the plan

Feb28th.

" Plans are only good intentions unless they immediately degenerate into hard work.

Peter Drucker

Session:

warmup: foam roller, bands, air squats, heavy bag, and light KB joint mobility.'

Dumbell clean and press warmup: 35#x12reps, 45#x10 reps ( goal is the Sig Klien standard of 75# clean and PRESS for 12 reps from floor to overhead)

Kettlebell presses: 20Kg,1,2,3, reps,24kg 1,2,3 reps, 32kg,1,2,3 reps, 36kg, 1,1,1,

Kettlebell rowing: 40kg, 3reps after each set of presses or 12 sets.

100 ab mats cool down.

Peter Drucker was a high priced management consultant to organizations and author of many books on planning and getting the job done in business. I had the pleasure of attending two of his seminars, complements of the organization I was employed by, to provide us with the best education on managing our objectives. ( we were responsble for postive results on our objectives)

Planning can be as simple as set of objectives laid out in your daily planner, 3x5 card, white board or it can be a complex time line project management program, taking days to prepare. However, without a plan laid out, it is unlikely you will fulfill your job assignment efficiently, if at all.

When it comes to fitness, going into the gym without a plan is like going to the prom naked, you got there, but you got little nothing else. A simple plan can be; set the days you will be training each week, allot the time each training day, the type of exercise you will be doing, and how much time spent on that exercise. Now that is what the vast majority of club members do to fulfill their fitness objectives. It's alright, but you can't expect to stick with this program unless there is more defined objectives and feed back systems to insure progress.

You don't need a real complex, mind draining system, like a 52 week periodzation plan the the so called professionals use. That is too hard to follow and may even lead to over training, if you can't keep up. However, you do need to at least write down some basic training plan of what kind of work load you will on doing each session, what kind of fitness level you expect from that training and at the completion of each session, note what was accomplished in a training log. Then review the training log weekly and adjust the work load based on the feed back from previous training. That way you can keep on track and at the some time have a work in progress system that can be adjusted based on growth and life style changes. Sounds simple, but few ever do this type of planning, and therefore get the results that lead to little progress.

who is your daddy?

feb 26th.

" Associate yourself with men of good quality, if you esteem your own reputation, for ti's better to be alone then in bad company".

George Washington.

session:

warm up, foam roller, abmat 100 reps, heavy bag. 10 mins.

5 rounds; no rest please; just suck it up.

500 meters rowing on c-2

30 box jumps:

30 40kg kettlebell sumo dead lift.

30 ab rollers: larger wheel and the most difficult of the routine. back got a little stressed.

30 kettlebell hack squats. ( KB in back of neck- 16kg not recommended for people with knee issues.)

32min.

2nd session: tabata on rollers5 min warm up and tabata protocol and 5 min cool down. Legs are fried.

Unlike many of the fitness experts of today who finally found that kettlebells, are not some obscure door stop, I knew what they were and how they can applied to any fitness regiment are far back as 1962. That was when I met Sig Klein of NYC who ran a body building gym, that used just basic weights, including kettlebells. Sig had a fine selection of classic kettlebells and always included in his training and promotion of his gym. Now I am glad that finally people are coming back to the real frictional world of basic strength training. However some of us know this trend to most of these fitness experts, is just a way of marketing the latest fitness mouse trap to bring in the public, regardless of weather they believe in the product or not. The picture of Sig Klien was at the age of 59. (ABOUT 1960)

HERE IS A NEWS FLASH: THERE IS NOTHING NEW THAT HAS BEEN INVENTED IN FITNESS WORLD IN MANY YEARS, SO WHEN GYM OR TRAINER SAY THEY HAVE A NEW SYSTEM, IT JUST THE SAME OLD BASIC RESISTANCE EXERCISES,PACKAGED DIFFERENTLY.

My first set of weights I purchased from York barbell co. in 1959 as a youngster wishing to be strong like John Gimmick. I received a set of weights which contained a set of kettlebell handles and exercise program to show how to use them, which was standard at the time. Note,kettlebells have been around long before that so they are nothing new, just maintained like some WWII battleship when things need some solid aggressiveness. Just look at my picture of my blog which is a turn of the century gym continuing......What! Kettlebells. who put them there?

I am happy to see the Kettlebells used by our self anointed fitness experts, which seem to grow by the hour. I have no problem with someone trying to make a buck in the fickle fitness business, but please stick with it after the party is over. Making a living in the fitness business today, is noting but smoking mirrors and deception. If the fitness business was doing its job, or meeting its objectives, we would have thousands of people fit and looking good as a force multiplyer. Instead we have people who show little progress nor results along with a country with and huge obesity problem.

After I left the military, I would travel frequently to York Pa. to the York Barbell co. where the Olympic weightlifting team would be training. that was when Bob Hoffman supported the US Olympic weightlifting team, because our government would not. Oh yes, they have a museum of weight lifting featuring old time dumbells and Kettlebells. Although, Kettlebells were not the primary fitness tool of that era, it was always present and used a part of training programs.

fast forward to the late 1990's when the strongman competition came in to the lime light. That type of training required the functional strength training, that required you to be able to lift uneven, off balance objects. That is when kettlebells started to be utilized more often to gain functional strength. Then this Russian by the name of Pavel Tsatsouline, came to the US to show what he had learned from training special forces in Russian, using kettlebells. Yes the Russians did use kettlebells for over a 100 years, and part of their history, but it was on a very basic level of activity or adjunct fitness. What Pavel did was bring it to a level, that can be utilized for basic fitness, or an Olympic contender. So it continues to be a work in process! So therefore none of us is an expert yet.

There are a few names that promoted kettlebells when everyone else was on fit balls and doing step aerobics. Mike Mahler, Pavel, Steve Maxwell, Steve Cotter, Jeff Mortone, David Ganulin to name a few who were at the fore front when kettlebells were being advanced to the public, by using their fitness backgrounds to show how fit you can become. these are most of the prime movers of the kettlebell industry who are continue to improve and advance themselves without the title of expert.

There is not a day goes by that I don't learn something new or improve on when using kettlebells. I guess I will never become and expert.

So you want results;then kettlebells

Feb. 25. Monday:

" Any transition that alters the definition of self will require not just small adjustments in your way of thinking, but a full-on metamorphosis."

session:

warm-up: joint mobility, jump rope, and foam roller.

for time 5 sets:

400 meter run; good striding.

15 pull ups:

15KTE

2 p00d kettlebell swing.

25:10

Yes, you can go to Ballys or Curves for a quick workout and feel like you have accomplish something toward your fitness mission, but it you want the kind of results, when you walk into a room, and everyone knows you are fit by your physical presence, you will need what they don't have. If you want the results the models they use to advertise their product, you will need to bare down and submit to some serious discomfort.

Spring cleaning

Feb 23 sat.

" One does not accumulate but eliminate"

Bruce Lee.

Today's Practice:

warm up: sit ups, push ups, OH squats, jump rope, joint mobility, foam roller.

Light barbell "Grace" for speed: 30 reps no leg dip

KB press ladders: 16,20,24, 28 Kg: 1,2,3, reps each

Pull up ladders: wide grip: follow each press

45 min.

As Bruce lee would do, find what is useful and discard the rest. He was always trying to achieve perfection in what ever he did and we will never know what he would have accomplished if he was still alive today. His short but full life will always be remembered.

Yesterday was rest day in regards to training, however, it was a good time to do some house cleaning in my gym with the snow storm. It needed some serious cleaning anyway, plus it was time to hang things up and provide a place for each piece of equipment. After I installed brackets and hung up most of the equipment, got rid of unnecessary crap, the place grew by several feet.(what a surprise) Well, its continuous work in process since I am always getting new equipment, just in case I might use it.

As I was cleaning I got more ideas for this years changes, especially planning the new outdoor area. Pull bars have to improve, an area for sled pulling, and lifting platform, if it is out of the sun, and climbing rope.

Kettlebell SSST

Feb 21st. thurs.

" When people are free to do as they please, they imatate each other."

Eric Hoffer.

WOD: SSST

warmup:

100 abmats

100 land mine rotations.

10 min on heavy bag.

150 reps of 12Kg kettlebell snatch warmup

10 min SSST with 16kg.

341 reps.

That was the first time for 10 minutes on any kettlebell. Now the task is to increase the weight up to at least 24kg. as that is the standard. I was suprised that the time when fast as you tend to concentrate on form and making sure you don't over stress any one muscle group that would cause you to abort early. Based on that, I will work the ladders for awhile at higher weight and retest next month.

what is enough?

Feb 20th. wed.

" Make it happen"

my ex-boss.

WOD:

warmup: 100 yard sprints

KTE

2 min swings 16 kg.

120# BB power cleans- 10 sets of 3.

35 min. sprinting on rollers

200 pushups

100 dumbell cleans with 60lbs.

all done in three short session of less tha 30 min.

Work capacity is a difficult thing to get a grasp of, so you are constantly wordering if you trashed yourself or you were slacking to get the training effect. This is especially true when you use such a varied number of exercises and routines. I guess there is no real answer until you fall apart.

Spring is coming

Feb. 19th.Tues.

" Spring is when you feel like whistling when you shoe is filled with slush."

Doug Larson.

WOD

warmup

2min jump rope

joint mobility

2 min swing with 16kg.

30KTE.

5 set of 5 reps Dumbell rowing 70# fast pull.

5 sets of 5 reps KB speed press 24Kg.

I saw a fully mature bald eagle yesterday circling overhead this morning. Spring is on its way.

Eat to perform.

Feb 18th


" Exercise is king, and nutrition is queen"


Jack LaLanne



WOD "Annie"



50-40-30-20-10 reps for time: situps and double unders


Time: 8:28( blister formed on butt from the friction of the abmats)

Not much of a workout if that all it is. Need more.
45 min. on rollers

Old Jack Lalanne at 93 years old, has some good validation when it comes to fitness and living the part. Invented many of the gym equipment we have today, like the "Smith machine" leg extention, and pully machines. Jack once owned 200 health clubs then was sold and is now the Bally's total fitness organization.

Jack has always been fit most of his life, but over the years he also spent a great deal of time and devotion to proper eating. He did not promote and special diet, that crops up by the week, he just promoted the injestion of just plan real food. It was just that simple. If it was in a box, package, can, or frozen he did not eat it. He did promote the use of juicers to make drinks out of fresh vegtables and fruits, Jack would say," if man made it, don't eat it" " if it tastes real good, spit it out" .

What I use for a diet has always been based on what was required to perform at the level of physical tasks at the time. When I was running long distance races, some lasting, 12 hours or more, I ate mostly carbs or high density foods. There was not a lot of data out there as to a proper diet for that type of physical activity so it was trial and mostly error to get the right food so you did not fall apart. Now running or exercising for hours each day allows you to eat any kind of diet you wanted and never get fat. Some days I ate a bag of choclate chip cookies as a snack. Now was that good nutrition? Hell no! If I had followed a solid diet based on natural foods I believe my performance would had been better, but more over, my recovery would have been much faster. However, like most runners in the 70-90's , we all believed we eat anything we wanted as our exercise would insulate us for the health problems, like type 2 diabetis, high blood pressure and high cholisterol. Well we all now, we where dead wrong in some cases.

When I got into weight lifting and discontinued the excessive cardio, started to gain weight( what a suprise!). I realized I had to drasticly alter my eating habits and maintain a defined body fat and weight standards I never had to do before. I must have read scores of books on diets and nutrition that was out at the time. Even today, I still read the latest diet book, even just for a laught. Here is what found in regard to diets and eating for performance;

• Over 10% body fat male and 15% body fat female.......you are heading for fatness.


• No sugar if you can avoid it! biggest effect in developing diabetis and instant weight gain. however they put sugar in almost every thing that is processed, packaged or prepared for you. Kill them with kindness. Hidden sugar such as mannitol, are passed over as sugar that is used in precess foods. You want to be lean, get rid of all the sugar in all your diet.


• the more you force your body to produce insulin, the faster you age.


• Don't start a crash or one of the speical application diets like Atkins, or South Beach warrior diets and in most cases you will only follow it for short time periods. They are all based on the same outlook; restriction of food based on some catchy discipline. Just eat real food.


• You don't need a lot of expensive worthless supplements. Maybe a multi vitamin and some whey protein.


• Weight loss systems such as Weight Watchers or Jenny Craig will work for a short time and those systems have gotten a little smarter and developed to look at managing eating habits, eating volume, and body fat compostion. But they want you as a long term or repeat costomer, as that is how they stay in business. They sell food and advise so you have to be in bed with them forever. Just recently Christy Ally, who was the poster girl for Jenny Craig celeb weigh loss of 75 lbs, has put the old feed bag back on and has gained a bunch of weigh back on her fat ass. She was fired from her contract, as it is not good for their diet business, but its just an up glaring example of the success of that busines.
  
• Fasting, no carb diets and lap band, will make you loose a ton of weight fast, but you just loose too much good muscle in the process. Those are drastic measures to loose a lot of weight, in some cases to save your life, and that should be the only reason to go that way.


• You don't need to eat too much prior to training but you must injest something to balance blood sugar especially if you are training first thing in the morning. However, the post meal is the prime time to eat to recover. Lots of protein.


• We eat too many grains and starches in our diets. Now that the prices of wheat is up, you have reason to cut back. Well they taste good as carbs convert to simple sugars when eaten and they are pushed on us by Agro-business via the food pyramid. Your friendly goverment, who sleeps with big businss, wants you to eat more corn, wheat, soy, rice to help out the farmer and the food processing business. I don't eliminate them from my diet, I just eat good quality, non precess grains, and moderate volumes consistant with my calorie requirements that day.
  
• I eat a very high protein diet mostly all day, starting with breakfast. The first meal is whey protein drink made with water. As I train with high intency most of the time, muscle breakdown being the end result, requires good protein for repair. Something I failed to do in the past. ( I was thin-fat at 150 lbs) . once again, the volume is based on work capacity of that day...work hard, eat hard. No work only eat to your resting metabolism.


• We eat too much period. Eat for performance based on output of energy. Work hard-eat hard. start to measure and weigh what you are eating and you will be shocked as to how much calories each day you are taking in. We tend to gage our intake by the containment area such as plates, and bowels.


• Drink water based also on energy output losses. cold conditions require just as much water intake as summer if not more.


• If you can't prononce it don't eat it
  
  

make mine hard all the time.

Feb. `17th sunday.
" go heavy or go home"

unknown,

The quote " go heavy or go home" ; I don't know who first said it but it been voiced by my many serious trainers and even mullets. There is a lot to that simple statement, when you know that the best results to strength training, comes from using max weights and stress most of the time. Qualifying that, you can't train heavy every time you workout, so you have to recoup and rest sometimes. In the past I usually followed a heavy workout, and a light workout as part to the rest/recoup cycle, however I found that the "light day" was really a waste of time, doing low intency work thinking I was somewhat resting. Lately, I take the so called "light day" off and do nothing, and then go back to the hard training. This not only rests my body, but my mine as well.

WOD:
First session:
5 min of air squats: 392 squats
250 abmats
30 min. on roller at 120 RPMs

Second session:
50 reps 2-12kg front squats
50 reps 2-12kg swing and release
50 reps 2- 12kg renagade rowing
50 reps 2- 14kg cleans
50 reps 2- 12kg snatches
50 reps 2- 12kg long cycle clean a press.
11:14 min. at 15,000 lbs lifted. ( and it feels it so don't try this at home)
I only dropped the weigh or stopped three time, one on the snatch and two time for the long cycle. If I only did on or two of these I could use a lot more weight, but I would not have the volume.

valentines day massacure

Feb. 14th. Valentine's day

"Passion makes the world go round, but love just makes it a safer place."

Ice Tea

WOD: Its a heart breaker.

Warmup: Myo roller, bands stretching, joint mobility. TGU, 20 mins.

5x500 meter rowing.

2min. Battling ropes

50 globet overhead squats with Kettlebell.

50 "burples" squat trust, pushup, pull complex.

2 min abmats

23 min.

2nd session:

5 min swings with 16kg. KB

6 min. press with 16kg KB

waging war on the streets of America.

Feb.13th. wed.

" It is well the war is so terrible, otherwise we would grow fond of it all."

Robert e. Lee.




WOD "Randy" LAPD SWAT operator killed in the line of duty Feb 6th 2006





for time 75 reps power snatch with 75 lbs.

7:56 min. (5625 lbs total)
did the first 40 reps without dropping the weight. I could have done it faster like my kettlebells but I want to get that full extention over head for joint mobility. It was not the muscle failure, it was cardio at rep 40. Muscle stamina is great from all the kettlebell work.




That reminds me of a book I just reviewed that I got for X-Mas on SWAT training. The book is SWAT fitness, by Matt Brzycki & Stuart Meyers. Don't get me wrong, the book is very complete in regards to covering all aspects of fitness for anyone really. Its a little to heavy on the good old big box gym, bodybuilding, strength training. That in its self is OK but most departments don't have a complete body building gym and all the machines to have the officers train in. We all now that bodybuilding also is take more time and is too segmented. OL lifts are not use as well, espeically for authors who have a solid strength backgrounds. The up side is that joint mobility and stretching is covered in detail for injury prevention, but not enought of the training is on the functional type, like using X-vests and functional items, like tires, sand bags, kettlebells exercising in full gear, etc. One of the exercises I would like to have SWAT do,is Parkour. This would be a excellent exercise for the type of acitvites what a SWAT operator would be confronted with, maybe not at the level of french street kids, some of the continous running and obstacle trasversing.

Put new tires on my old standby bike, and hit the roller for 3o min.

Pump up the volume.

Feb 12th. tues.
" Man is the cruelist aminal"
F. Nietzsche



WOD " Nate" SOF who was killed 2/4/08 in Iraq.

For 20 mins.

4 pullups

4dips

8 handstand pushup

16 24 kg swings

50 abmats.

Added extra reps on all for lack of muscle ups.

Kettlebells means less things more.

Feb. 11th. Monday.

" Have no fear of perfection, as you will never reach it.

S. Dali.

WOD speed Deadlifting or a little westside.

Deadlift 245# 2 reps 10 sets as fast as you can get your ass in gear.

Later in the day : Kettlebell swing pratice. 14kg 630 reps. in 2 min segments.

One hour and bike rollers: Need new tires sometime soon as I am down to the threads.

For awhile I will try to focus on the Kettlebell swing and snatch movements to become more fluid and relaxed when not under tention. I also would like to experiment on some breathing techinques also to improve the performance of those lifts.


I counted the number of swings and average them to 48-52 rep per min regardless of speed or weight. therefore you can't really swing fast or slow by effort to get more or less reps. High reps, lets say 100 or more starts to hit the lower back and hamstrings, however most people stop before they get to this level of endurance. Going for 5 minutes really makes you understand what parts of the body is effected by this lift. Grip and lower back become limiting factors, when it should be the cardio.
Now when using the Crossfit style of swing that places the bell overhead, the speed and loading will be different as there is a lag at the top, and can even be held there like the snatch. At this point I will try to concentrate on the russian version, which maintains a continous motion.

Don't hang yourself

Feb 10 sunday:

WOD

Rowing for 1 hour. What! I think about 12K

Cabin fever is setting in due to weather or else why would I sit an row for an hour.

Feb.9th.
"The only difference in a rut and a grave, is its dimentions."
E. Glasglow

WOD
warmup: Liz for two rounds

Battling ropes for 2 mins.

"Kettlebell Slight Disconfort"(" KB death" is some punk ass statement...only an asshole goes that far)
For time 10,9,8,7,6,...........1 reps

2-24 Kg floor press.

2-36Kg. deadlifts(40 Kg the next time)

2-24kg power cleans

2-16kg speed press. (concentrated on the press so I rested between reps.) 20kg the next time.

21;14 min.

2-24kg suitcase squat: 3 sets of 5 (new exercise)

2-24kg power snatch: 3 sets of 5

Later in the day: one hour on the bike rollers. snowing outside.

I received my order of manila ropes quick from the Knot and Rope Supply co. , No I am not going to hang myself, nor will I be making a racial statement by making hangman's nooses. , its to set up for climbing,various pullup and kettlebell exercises. Also I got a 50' length of 2" for battling ropes like I first saw them used in Gym Jones last year.

John Brookfield has a good DVD and training system on the subject of using long heavy ropes for functional training, especially the grip. He also does seminars and certifications for thoes in need for a 1000 bucks!
The 3 lengths of 6' I will use for pull variations and kettlebell swings and rotational exercises. I also have a 20' climbing rope for outside when the weather gets better. Well the quality was good and all the ends were wipped and spliced as ordered. You can't go wrong when you get what you asked for.

Now when I set up for the battling rope exercise, I want to try it for one min. However one min. I just made before my grip was fried. However it feels great for a shoulder warmup. It seem to make a good warm at least, but it does effect the cardio compoent when you start to use the whole body to facilitate the motion of the ropes.

Feb. 8th. Rest day.

with gyms its atmosphere

Feb. 7th.

"Drive thy business or it will drive thee".

Ben Franklin.

WOD: Multi tasking specical

400 meter run

30 pullups with some assistance

30 back extentions

30 swings with 40# kettlebell

400 meter run

30 tire jumps

30 floor wipers with 95#barbell

30 deadlifts with 135#

400 meter run

30 dips

30 double unders

30 ball slams

400 meter run

time 25:13min.

Where ever you train, part of your physical progress is based in part on your suroundings, people and conditions. The lighting, paint colors, types of equimpent, the order they are located, music, type of people who you are with, space, the time you train and any one of a number of factors can make or break your fitness efforts. I have seen people train for months and years in one location, and then change to a diffent training area, and make big progress. What caused the change was change its self. If you are not making progress, then its time to make some kind of revision in your enviornment, the equipment your are using, or go at a different time an meet new people. Even just using a new kind of training equipment will have a positive impact on your progress. You can't get different results doing the same thing all the time.

a gut check.

Feb.6th wed.

" I have been taught to respect my elders, now I have reached the age where I have no one to respect. "
Geroge Burns

WOD
warmup with Liz one round.
100 abmats.
500 meters rowing.
50box jumps
500 meters rowing
50 pushups
500 meters rowing
100 swings 16kg kettlebell
500 meter rowing
100 abmats.
24min. That will keep your heart rate up

I have to advise a lady on fitness who is 88 years old and has never worked out prior. Is it too late? they tell me that its never too late to start to exercise, but talk about getting a late start!

Pullup and vote

Feb. 5th. tuesday:

" The great thing about democracy is that everyone get a chance to do something stupid."

Art Spander

WOD:

21 reps of dumbell one arm snatch.

21 L pullups x2

Did 30 minutes of alternating DB snatch with singles and doubles of the "L" pullup

My L pullups are getting better as long as I keep the reps low. I did 40 good L pullups in the session so that was not that bad.

Today is to vote for your next candidate to become president. Why anyone would want the job is beyond me! Failing economy and the "R" word, a war sucking the life out of all, terriorst still doing what they do best, loosing market share of our goods we make........do we make anything any more anyway? The goverment is split by red and blue attitude, and our so called boarders which people can freely get in to become citizens even though they broke the law by first coming here. Well, it our right to get your vote in so you can be happy or sad depending on the out come, but at least you gave your best shot.

Powerlifting for basic strength.

Feb 4th. Monday. Snowing temp 32.

"Power never takes a back step, only in the face of more power."

Malcolm X

WOD:

Back squats: sets of 3.

225# for sets of three.

Kettlebell training: 50 reps each hand do not set down only in real pain. 20Kg kettlebell for each exercise.

50 reps swing

50 reps snatch

50 reps front squat

50 reps cleans

50 reps push press.

The back squats reminded me of my powerlifting days, then I remembered why I got away from it. Mostly it was because of the supportive gear you have to wear in competition, I did not like for a number of reasons. The bench shirt made you look lame and I never got more than 20 extra pounds over raw out of them. The squat suit was a bitch to put on expecially around the legs. It would leave red broken blood vessels when it was removed. You could not breath when the straps were up. I would expend more energy putting on the gear then making the lift. You could only use them a few times and they became "training suits" at 100 dollars a pop, it become an expensive sport.

Yes, there is now "raw meets" if you want to compete without the fashion statement of Inzer gear, however it came too late for me as I was on to other things and no longer interested in competing. The justification for this "who-has-the-best-tailor gear usage, was safety. Now no one wants to do anything unsafe, do we? My experience show me that It was not any safer for the lifter, if anything, you lift weights, your structure my not be able to accomidate. thats all it was about; get the BIG numbers, no matter how lame you look on the lifting platform. If powerlifting is to get into the olympics, the supportive gear has to go. Anyway, everyone should who uses weights, should learn the many techniques of the squat, bench, and deadlift to enhance you basic strength.

Superbowl sunday

feb 3rd.

" Good-by, I am leaving because I am bored."

G. Saunders

WOD

4 mile walk- run with 35lb X-Vest on.

45 min.

I am sure glad I did not watch the whole superbowl game yesterday as I don't enjoy any event that has the excitement level of paint drying. Yes, Other than a few commercials, I could only last until haft time without falling asleep. I know this can't be, someone who does not like football on superbowel sunday! Well the young lad in the picture agrees..............

Loneness of long distance

Feb 2nd.
" we are made to persist, that is how we find out who we are."
Tobias Wolff


WOD 10K for time.
10, 000 meter on concept 2.
48: 20

I did the 10K session on the C2 rower as the landscape outside was inundated with an ice storm so footing was life theating. It worked out well as if I had run the 10k, my leg would have been beaten to shit, as it was in the past. Crossfit has made some new justification for the 10K workout, but it is a taxing session if you are not a seasoned runner of mile intervals as I believe it takes more than running sprints every so often to be able to run for 6 miles, and recover for the next day training. If I am going to run for 30 mins or more, I perfer X-country or trail runs, where there is favorable footing and less shock to the legs. I never was injured running on trails except for a twist or two but never layed up as I was running the track or roads.

tough sledding.

Jan 31th.

" There is nothing worse that aggressive stupity"

Goethe

WOD

Three rounds for time

15-225 lb deadlift.

15-handstand pushups

15- pullups

15- Kettlebell thrusters 40 lbs.

11:12

As I looked around the gym I was training in today, I could see that the rubber flooring was ripped up the length of the gym. What some one was doing, was dragging 2-100lb barbell plates that had been crudely attached by a chain which was tearing up the floor, as it was being dragged in a very crude attempt at "strongman" type training. Now I would not discourage this type of training as its what I beleive to be effective, but like most male trainees, they know just enough to be dangerous to themselves and others. USE THE PROPER TOOLS! That's what they make metal drag sleds for and you should do type of training outside anyway.

Just a nothing day a the salt mines

Jan 30. wed.


" An expert is a person who avoids small error as they sweep on to a grand fallacy."
B. Stolberg.

WOD
warmup: 2 rounds of 30 leg raises, pushups, swings, and 10 short running sprints of 100 meters.

for 20 min. with no stopping or kettlebell leaving hands.
20 on are swings and release with 16kg. kettlebell.
10 bottoms up clean 16kg. kettlebell
5 getup situps with 16kg. kettlebell.

great session to inprove grip as it really engages the forearms.

Kettlebell Grace

Jan 29th tues.

" Health is not valued until sickness comes."
Dr. Thomas Fuller

WOD Grace

warmup: 2 rounds

30 pushups

110 jump rope

30 situp

30 one leg squats

30 swings with 12kg kettlebell.

Grace

30 reps for time.

28 kg kettlebell clean and jerk for 30 reps. (dead hang clean from floor)

95#barbell 10 reps
15:12

The kettlebell clean and press with each arm is more taxing then the barbell. I did a couple of reps with the 32kg at the end to see if shoulders were OK. I could have done it a lot faster but I want a static hold at the top and did not want my form to get crapping as the I complete the exercise.

fire up the wheels.

Jan 28th. Monday

"Strong reason make for strong actions"

Wm. Shakespeare

WOD

20 mile bike ride.

Today was warm for winter, so it was as good time as any to start my spring training for the bike season. I tend to ride intermittently during the winter months as I do really don't like riding with all the cloths I own just to keep from truing into a moving corpse. The "Plan" is to crank up the work capacity on the bike slowly during the month of February, so when spring comes, I will be able to keep up with the pack. That usually means ride every opportunity as weather permitting outside, add some hill training but not go overboard, and eat and drink more during training. My first good ride did not feel that bad as I have been doing crossfit so my VO2 is good but Lactate threshold is far for where it should be to maintain a hard pace for 2-3 hours.

I don't think I want to train this year for long runs like century events and will keep to the 30-50 mile range. It not that I can't handle that length of ride, its just I loose interest after a couple of hours of riding, unless it is a great coarse.

The painting is of Greg LeMond one of my favorite riders. I even have one of his bikes I ride. There have been a lot of great riders to imprint off of, but Greg is the my all American favorites!

Its a hard life some times.

Jan. 26th.


"Although the world is full of suffering, its also full of over coming it."

Helen Keller.

WOD

warm up: 2 rounds

30 sit ups

30 push ups

30 swings with 28kg kettlebell.

30 wall ball with 14kg kettlell.

100 jump rope.

time: 8:14


session:

2000 meters rowing

100 reps Hindu hack squats with 20kg kettelbell.

100 reps dead hang clean with 24kg kettlebell.

100 reps of push press 16kg kettlebell.

time: 24:28



That was not an easy session especially the Hindu KB squats. Hindu squats are not recommended to those with knee issues or don't have solid squatting experience. With a kettlebell, it add a new dimension to the exercise as it impacts the core and balance even more that doing them body weight.

I recently saw a film clip of a Russian convict pushing kettlebells in one of the many Gulags the dotted the landscape of the former Soviet Union. Its most unusual as the prison system in Russian was set up to be forced labor camps, therefore exercise was never an issue. However, some the more predatory convicts, were in control in some cases, did not have to work like the rest of the prison.

If you read any thing about the Russian prison system, called Gulags, were set up during the Stalin era. You lean of how millions of citizens were incarcerated for a myriad of reasons, in some of the hashish environments in Soviet Union and produced some of the most ruthless prisoners in the world. Hard times produce hard people......if you don't break.

It was for the girls today.

Jan. 25Th.

"women who seek to be equal with men really lack ambition"

unknown.

WOD nasty girls.

warm up with joint mobility and jump rope.

for time of 3 rounds.

50 air squats.

7 muscle ups( double dips and pull up for punishment for not doing muscle up)

10 reps of 125lb dead hang clean with barbell.

10:15

The air squats were fast, the extra time to do dips and pull ups sucks, and the 125 lbs hang clean felt heavy today. Probably did not warm up sufficiently. so what else is new. no excuse sir!

Kettlebell vs barbell vs dumbell snatch.

Jan. 24th.

" Concentration come out of combination of confidence and hunger."

Arnold Palmer

WOD Power snatches with barbell and kettelbell.

sets of singles of power snatches for form practice starting with a stick and then the barbell.

only worked up to 95 lbs. to refine crappy form.

later in the day did Kettlebell snatches 24kg. 10 sets of 10 for a 100 reps. However I use a dead hang start on each rep instead of a swing motion. A lot more taxing to say the least. I don't normally to very high reps of snatch like they do for sport, as I find them boring preferring to go heavy if I want the stress. Unlike Valery Fedorenko who can lift 32Kg. for almost 200 reps without stopping, I admire his accomplishment , but its not for me.

Anyway I also like to do DB snatches ever so often for variety.

Work the "wheels"

Jan 23rd.

" The highest courage is to dare to be what is."
John Spalding.

WOD RSR

400 meter run
100 air squats
400 meter run
75 air squats
400 meter run
50 air squats
400 meter run
25 air squats
400 air squats
time. 14:57
great training session and did not slow and actually increased speed at the session progressed.
when you finish you know you have legs. However I like doing this on a track better but the weather is not cooperating.

Ketttlebells are made to move.

Jan 22.

"You should pray for a sound mind in a sound body."

Juvenal

WOD Griptastic.

kettlebell training session non stop for 25 min without the KB hitting the ground. (save a lot lot of time.)

A client requested an abs concentration session. Now that is NOT going to include situps or traditional ab routines. What I did was put a lot of exercise on the core indirectly which really provide more activation than a direct approach.

Does kettlebell provide the appropriate stimulation to the abs? what do you think?

when you are having more than one.

Jan. 21th.

"Let me tell you the secret that has lead me to my goal. My strength lies solely in my tenacity"

Louis Pasteur

WOD

Heavy deadlifts singles.

330Lbs time 10 fast singles.

second session:

for time

situps: 1,2,3,4,..........20 reps

pushups20,19,18,17,...........1reps.

11:02

third session: 45 min walk run outside.

Kettlebell "Manmakers"

Jan. 19Th.

"you always pass failure on the way to success."

Mickey Rooney

WOD- "man maker special"

as many rounds in 30 minutes.

500 meters of rowing.

5 man makers with 2-16kg kettlebells( pushup, DL, clean, squat, thruster combo)

5 over head squats with 2-14kg kettlebells

5 pullups

10KTE

Not an easy practice session. I will add to my list of WOD's and you feel the pain. Your heart rate never goes down.

Hydrate

Jan 18th



"Water is the most neglected nutrient in our diet, but one of the most vital for our survival"

Kelly Barton



WOD

for time 5 rounds

20 pullups

20 situps

20 power cleans 95# barbell

100 jump rope

20 Kettlebell front squats 2-16kg

20 ring pushups.

18:18 min.

When it comes to maintaining hydration in the winter, I am usually dried up as a prune. I just don't have the thirst stimulation for some reason regardless of exercise or duration. Sometimes I can go out on a long bike ride and never reach for the water bottle for the whole trip unless I perform some mantra" drink, drink,drink, you big fink". Basically, maintaining hydration is my most haphazard part of my fitness regiment.
So to correct this problem, I make the watering more pleasant. I put it in stylish bottles, with graduation of oz or liters, that way I have a quanitave value to go by. I make sure that I have at least 1 gal or 4 32oz bottle in the frig at all times. I always carry 2-32oz bottle ever where I go event if I don''t drink them. Then I add some fresh lemon slices in each to give it some flavor. lastly I use water at each meal and go for at least 16oz when eating.
Now there is all kinds of data as to how much water we need to stay healthily and that can be close to one gallon per day for men and haft gal. for females. Drinking one gal of water is never easy with a busy life unless you make it a high priority habit. Usually when going on one of the many crash diets out there, they suggest a gal of water per day, so as part of you current plan you make a concerted effort to drink that amount.
Unfortunately we don't have an internal level indicator to determine if we have sufficient water content in our body and cells. Can you drink too much? I guess so, but how do you tell that? without some kind of medical intervention. Anyway I don't try to get too rapped up in my watering,I just drink when I think about it and use water as my main liquid intake, followed buy a small intake a vodka.

Jan 16th



" If you are you may last, but if you are slow you will go"

Chief Brooks USN



WOD

For time:

800 meter run

25 clean and jerk 2-16kg kettlebells

600 meter run

50 barbell deadlifts with 95#

400 meter run

75 squats with 2-12kg kettlebell.

17:20 min.

Lets get ripped for a change

Jan 15th.

" have no friends not equal to yourself."

Confucius.

WOD "Filthy Fifty" for lack of a better description. for time.

50 Box jumps 18"

50 jumping pullups

50 16kg kettlebell swing.

50 walking lunges

50 KTE

50 push press 45# barbell

50 back extensions

50 wall balls with 20# ball.

50 burpies

50 double unders.

25: 34 min.

Its one of the more difficult routines as it has the dreaded "burpies" but that's just me. Maybe everyone else has an easy time with them. I don't and freely admit it. However I would not have it any other way. However, if you want to be free of body fat, without the drugs, then a "filthy fifty" is just what the doctor ordered.

Kettlebell in the news.

Jan. 14Th
" The best point and click interface is the Smith and Wesson"

WOD
Pullups on the min for 20 min. No assist.
got up to 8 and laddered back up again.

Latter in the day did a kettlebell session of swings, H2H with 28 kg bell.

It has come to my attention as of late that there is a lot more "chatter" on the subject of Kettlebells as well as more availability then there was 3 years ago. Now even Target,Dicks and just about every mail order vendor that sells sports equipment. That's good I guess. Now when it come to fitness, if there is new widget on the market to sell to the uneducated fitness public, it is a winner. Past experience it will continue to get more attention and drive more people to experiment, and then they will sit in basements as door stops. You see, it take more than manipulating them from a DVD or go it alone without good qualified instruction. Also new people will find it very hard and taxing to you system, until you get fit to train consistently, and thereby get the results to keep you going. Lastly there will be a new gaggle of experts to also show the uneducated, how they always used kettlebell as the latest fitness method on the market today. there are only a hand full of real experts and knowledgeable promoter of Kettlebell sport and fitness, and there were there from the start and will continue long after the shine wears off. PS. if Richard Simmons demostrates kettlebells I will go back to my first profession as a terminator.

Power cleans amuck

Jan 13th.

" A good home must be made, not bought"
J. Maynard.
Warm up: jump rope, "griptastic" with 10Kg kettlebells, 30 situps,30 pushups 25 KTE had to do a lot of pre warm up cleans. Did 10 cleans with 2-32kg kettlebells and that is harder than the 135 OL bar. Did some time with the SHOT 16 lb for some quicker H2H.

WOD Elizabeth.
For time: 21,15,9 reps
Power cleans 135lbs.
ring dips.

7: 56 but it seemed like an hour.

Later in the day:
1 hour spin on bike before it starts to snow again. Spring is over. I think next time I will do liz with the 32kg and that should kick up some. It like doing a long cycle but you don't have to do the jerk. But then again I don't have to compete at 32kg due to my age but it fun to try to keep up.

MMA training

Jan 12th.


" Storms make Oaks take deeper root."
Geroge Hubert.



WOD MMA prep training

2000 meter of rowing 8:17

1 min each exercise for 2 rounds. 2 min rest between sets.
18" box jump
12Kg kettlebell wall ball
20Kg. H2H swing
ring pushups
20lb slam ball.
bands sprint.
18:52


Next time I will try three rounds and pratice the ring pushup as I could only do 50 sec worth. The bands sprint was new and can't wait to do that out side.

Olynpic lifts with Dumbells

Jan 11, 2008

" The wisest mind has something yet to learn."
George Santayana

WOD
Ketttlebell warm up with 20 reps each of bottoms up, high pull, snatch, clean and press.
Three rounds for time 21,15,9 reps.
one arm dumbbell power snatch
pull ups
wall balls with 20# ball.
8:30min.

Dumbell one arm snatches is one of my favorites for unilateral work. Its fast and balanced once you get the technique down. I got to the point where I have balance strength in both arm by doing more kettlebell and dumbell unilateral work. The dumbell bar I use has Olympic rotating bar just like its big brother 7 foot bar.

Get that core tight.

Jan 9.2008 " The quickest way to end a war, is to loose it." George Orwell. WOD "Michel " (another lost warrior) kettlebell warm up with swings and snatches Three rounds for time. 800 meter run 50 back extensions 50 Incline situps Time18;30 Great core workout.

two good workouts

Jan 8th, 2008 "If you want others to respect you, then you must respect yourself. " Proverb. WOD "Cindy" for rounds in 20 minutes. 5 pullups 10 pushups 15 air squats first 10 minutes with X-Vest with 30 lbs. 18 mile bike ride on the roads. over 50 degrees and actually broke a sweat. 70 mins.

Back on the roads.

Jan 7 2008 " About the only thing that comes to you without effort is old age" Florida Maxwell WOD Barbell Front squats 10 singles. 12 miles biking on the roads. The weather has changed for the better, where I could ride with spring cloths on.

fists of fury

Jan 6th 2008

" I believe in life ones greatest risk is never daring to risk."

Oprah Windfey

WOD "combat thursters": 100 reps

• perform thrusters with 2 pushups, jump up punch heavy bag 2 times, then round kick 2 times as one rep( all hard punches and kicks no flicking)

19:20 sec.

Come out fighting

Jan 5th, 2008


" a good plan, violently executed now, is better than a perfect plan next week."
Gen. George Patton.


WOD Tabata something else.

30 min on Concept II rower. 5740 meters.

20 sec/ 10 sec rest/ 8 sets
pushups
pullups
squats
situps

God bless it, that was a bitch. who in the hell thought that routine up, even I would not have gone that far.

As a bicyclist(among other pursuits), the winter months really sucks to the max. I go from riding 1-2 hrs per day to 1-2 hour per week depending on road and temperature conditions. Now it not as if I stop all exercise just because I can be outside riding, I just use alternate training and activities that will enhance my performance once spring arrives. I going to list and not an exhausted list either, of alternative exercises to keep me from going off my screw from the big change in work load.

I do mainly Crossfit routines with kettlebells. Also, I do a great deal of unilateral Resistance exercises to obtain maximum loading range to each muscle area. Most all exercises are compound with little or no isolation. I also use sand bags, large rubber tires, stones, resistance bands, rings, climbing ropes, etc and even shot puts to provide fitness training without getting stale. Sessions are kept to 30 min, or less. I work for me and it may work for you.


First, the best way to increase strength in an activity is to do that activity. I spend time spinning, or take my bike and turbo on the back porch when the roads are bad and spin for a time. At least you get some fresh air and you can listen to your own music. I also depending on my training, will take the bike on a straight road section, and do sprints. Now if the weather is favorable,which lately has not been , get out at least for a short ride.


To get a full body cross training I can use a Concept II rowing machine for some high end aerobic training. It can be a real heart breaker.....or cardiac arrester, which ever comes first.

Now to improve strength and correct some muscle imbalances, here are a few suggestions to increase strength and endurance for the next season.


Core: that's the buss word for the mid section of you stomach area, which inclues the LPHC or the 29 muscles of the limbo-pelvic-hip-complex. The following exercises will enhance the strength and stability of you "six pak area"

• Plan pushups, dips and pullups. If you can't do full pullups, you can use a gravaton or bands to assist. Pushups are performed knees off ground(no girlie man pushups) lots of reps and it will not build upper body bulk . Full core activation.



• Dumbbell single arm rowing with hand supported on bench. just a couple of heavy sets of 5 reps.



• Plank: Do 30sec to 2 min. hold of the both front and side versions. and finish up with a few "Superman's" movement dishonor of crunches.
  
  
• Ab roller: this you will find has been around for a long time and is very effective fitness tool that you can buy for less than 10 dollars to get a full body workout.



• Sit ups: but I prefer Janda type situps or hanging leg raises.



• Russian twist: standing or seated twisting for the obliques. You can use cable, resistance bands, kettlebells to get that transversal movement.
  

Legs, hips, back:

• Step up squats on a box that is knee height. use body wt first for some high reps, then add resistance with dumbbells. As your strength increases, use the one log squat by not letting support leg to the ground. Difficult but very effective unilateral effect on quads and hip flexors used in cycling.



• Wall squats for joint mobility: stand with toes to wall and squat down keep you face 1 inch from the wall to a full squat position. Not easy at first, but as you hip flexibility gets better, you will be able to squat properly.



• box jumping: start with a 12' high box for 10-20 jumps, then gradually move to 18, then 24" box. The exercise is very taxing on legs and cardio so go easy on progression. It pay big dividends on leg speed( fires those type II muscles) and power without building bulk. ( we don't don't need no stinking bulk for cycling)



• One leg deadlift of suitcase lifting: Performed on one leg to stretch and strengthen the hamstrings, which usually is gross unbalance to quad muscles. You can do the two leg version to start, but you want to progress to the more concentrated one leg version.



• Kettlebell or dumbbell swings: get for hip flexors and range of motion. I favor kettlebell but you can use a single dumbells. High rep will also have a cardio effect.



• Abductors and Abductors cable or resistance bands exercise: swing legs in both directions using a cable unit or rubber resistance bands. Go easy on these as those muscles are usually very tight and not that strong and most ignored. They will be needed for the next riding season.



• Leg press: use one leg at a time. I am not a fan of the leg press machine(I just love squatting) but if you position you feet in the right location and you don't hyperexetend your back, you can get a good leg workout. don't lock the knees for gods sake.



• walking lunges: walking lunge can be done with or without weight. Its a real quad killer done in high reps. When training in the past for ultra trail run I would do a quater or haft mile on the track to condition my leg for the trauma of trail running.



• Hyperextentions: for the spinal erectors for back stability. Avoid coming up too far and you don't need but one or two sets of 15 with no weight. Ham-glut rack would be better but few gyms have them available.



• calf raise: sets of 20 reps, and if you can do that then do the same with one leg. full extension and flexion is need to get the best out of this exercise. No you will not need to stretch after this.....its been done.


• Neck and wrist:
  


• wrist curls: for wrist strength as you spend a lot of time on your wrists when riding. High reps in all direction.



• There are neck machines in most gyms, but you are better off with a neck harness devise, using a very light weight. Don't do a lot of these as your neck will develop quickly and you turn your self in to a bull frog neck
  

What you don't need;

• You are not going to be a power lifter, so don't use heavy weight you can barely handle. Lifting slow and heavy will make you slow and heavy......real simple. So lift light and fast.




• Do all you exercise if possible standing: doing close kinetic exercise will enhance you core and stablity. Stay off bench's and seated exercise machines as you will be spending enough time on you butt riding!



• Say away from a lot of upper body weight taining exercises, like curls, overhead press, triceps presses. They will add bulk you don't need and are mostly cosmetic for a cyclist. If you are really in need in some upper body work, the push ups, dips, and pull ups is all you will ever need unless you want to be a bodybuilder( mirror looking, cosmetic muscle pumper and potential steriod boy) .



• stretching: sstretching can be hazardous to your health if not done correctly, or at the right time. Never stretch prior to or the beginning of training. If you are doing good resistance training, you may not even need to stretch. What should be practiced is joint mobility to retain range of motion, without hyper stretching muscles beyond normal range.



• The use of leg curl or leg extension machines should be use sparingly or not at all. They are isolation movements and if done to often or too much volume, will cause overuse injuries.



• If you are trying to increase you strength them volume is a killer. keep to low endurance cross training and resistance. Its hard to enhance type IIB muscle, when you are working type IA muscle.



• The old saying speed kills does not apply to strength training. going slow makes you slow. rapid ballistic exercise and sprint training is where it at for strength.



• If you are trying to loose weight because you over indulged during the holidays and the reduced riding, don't do a lot of mindless, sub maximal,long aerobic training to get the gut down. You will be doing a lot to long rides as the season starts so limit the distance. Get a good diet you can stick to and eat to train. I use the Palo diet method with works for me but you can try a number of diets plans that will provide you with a balance diet and not some flaky new diet that some one comes out with to sell books. this is the best way to adjust your body weight and body composition. If you want to rip off some weight, go after high intensity exercise, like sprinting, crossfit, or Kettlebell. (but then again that a personal preference)


• Do not throw up on the floor, use the pails provided.

be seated for your fitness.

Jan 4Th 2008

" If man does not keep pace with his companions, perhaps it because he hears a different drummer. Let him step into the music he hears, However measured or far away.

David Henry Thoreau

WOD

for time: 21,15,9 reps

Deadlift 195#

Pullups

wall ball 20 lbs

time 8:48

yesterday I was watching a gentleman in the gym sitting down and doing some light lateral raises with dumbbells. This was his first exercise he did; of coarse with no warm up of any kind. I guess walk from his car to the gym was warm up enough for him. He did three sets then proceed to the hammer lateral press machine, once again sitting down in a relax pose. He then when back to the bench to do some seated curls. He enthusiasm at this point was just above sleep.
All this time I completed 8 sets of barbell power cleans and Push presses with kettlebells, all standing on my two feet without any rest except to catch my breath. Unlike my seemly well rested friend working out on his bench, I was sweating and breathing at max heart rate. Unlike my friend sitting down, I was working my legs, core and even my neck as a side benefit of each exercise I did. He kind of gave me that look every so often.....you know the kind that says, what the hell are you rushing so much this early in the morning. Maybe I know something he does not know.

Pro or amateur kettlebell.

Jan. 3nd. 2008

" An amateur plays for fun, a professional plays for keeps. An amateur plays part time, the professional full time.
Steve Pressfield.

WOD EDT 88


take only 30 sec rest between sets.

95# barbell squat 8 sets of 8 reps.

pushups 8set of 8 reps

95# dead hang clean 8 sets of 58 reps

2-40Lb kettlebells push press 8 set of 8 reps.

rest 5 min. and do 100 overhead stick squats for cool down.

43: 15 min. Its only the beginning of the new year and the pace is great.

The mission is sacred

Back to the grind stone.

Jan 1st 2008

"If you are fast you may last, but if you are slow you will go"
chief Brooks.

100 swings with 24Kg kettlebell
100 pushups

welcome to the new year



Jan 2. 2008

" Life is a long lesson in humility"
James Barrie

WOD

Rite of passage

For time:10,9,8,7,.......1reps
Double Kettlebell swing, clean, press, snatch complex.
Kettlebell wall ball combo.
chin up dead hang.
dips

time: 24:58.

Well the holidays are over and its time to get back to business of staying fit and making sure I get a long share of social security benefits. As some one once said " living well is life's best revenge" All that being said it time to cycle my training back up again to see where it brings me. This year I set a few goals but is regards to my physical being, its not going to be increases in load as much as it going to concentrating on form and effectiveness.
Too many people and myself included are bent on lifting as much weight all the time to create strength. It not always necessary nor productive to lift heavy all the time, when you can use a lighter weight, in this case kettlebells, using stricter form or greater speed.

Happy New Year

Dec. 31th

"All I can say about life is, O God, enjoy it!"

Bob Newhart.

WOD

"Hellen"

Three rounds for time:

400 meter running.

21 swings with 24Kg kettlebell..

12 pullups.

time 11: 58

This year is complete and looking back, if not just in a brief look, as it went by as fast, as a convict escaping prison. It was a great year for doing new things and meeting new friends. It was fun helping people get fit so they can feel good as I do. My health is good, family is doing great, what more can you ask for!

Happy new year