Battered woman;I doubt it!

June 8th.

" Women are like tea bags. You don't know their strength until they are in hot water.

Eleanor Roosevelt.

WO du jour:

On the track today: the weather was hot and humid even at 07:00 79 deg.

warm up: joint mobility and hand roller on legs and calfs.

5- 400 meter running on track. ( pace was close to race pace.)

50 one arm swings with 20kg kettlebell after each 400 without stopping.

Session was a potential puker if I just pushed a little bit harder or had someone with me. I left the track covered with sweat to my shoes.

Hillary Clinton gave her "bartered woman speech" yesterday to terminate her quest to become the first woman president of the US. I gave her a A+ for her effort but politics has nothing to do with effort, ability or gender. Its what it is at the time. Hillary was blinded sided by a media that wanted someone else and had nothing to do with her as a female candidate nor her abilities.

As a student of history, female heads of state were just as macho as males when the time comes. Ask any male in the Russian army during the WWII who was the most vicious when it came to "taking care of business". it was the Russian female solders.

GTG: 10 pull ups, 10 ring dips, 50 sit ups. three time in the day.

Have a great day suffering and remember the mission is sacred.

Kettlebells and crossfit for removing body fat.

June 7th.

"Believe you can, and you are haft way there."

Theodore Roosevelt

WO du jour:

Yesterday at a body wt. of 186 lbs ,a measured body fat level of 8%, and a resting pulse rate of 41 BPM,probably puts me high on the food chain of fit seniors. However, when I worked in a "big box gym" they never offered to have me work with other seniors as a trainer, opting for younger trainers. I don't really give a rats ass as I feel good and if you don't want my experience, then do what every you do and I continue to do what I do. Live is great!

GTG Pullups; 10-10-10 today

28 mile bike ride early in the morning as it was going to be hot today. As it was it was just very humid but had little effect on the ride, and did not even drink all my water. Yes, I only use water for fluid replacement, and not some sugar shit in a plastic bottles they sell as elemental fitness replacement. Its great to ride in warm weather to feel loose and flexible. Since I have low body fat from my Zone diet this year, I don't even feel the heat anymore. If this keeps up I will be a walking anatomy chart by the end of the year. I will of pay when winter comes although.

I have been an athlete since I was 5 years old when my father bought me my first set of ice skates so I can train for the Olympics. My father, god bless him, always want to be an Olympic champion, but the war got in the way so although he was world class, he never fulfilled his dream. Hence, he wanted me to give it a shot, if I had the will to be all you can be. Fast forward to my teens and I never really liked to speed skate, especially in the long track outside in below zero weather. I did alright because I was surrounded by world class skaters, but never wanted the Olympic status that much. All that being said, I never made my father proud. He gave up on me and found others to train, while I pursued my own ventures.

So after 50 years of exercise and sports, I still have not found one single sport that keeps my focus long enough to make use of my genetic potential my father said I should have except maybe, Kettlebells and Crossfit.

Have a nice day suffering and remember the mission is sacred.

Kettlebell haft hour session.

June 5th.


"The best way to make dreams come true, is to wake up"


Paul Valery.


WO du jour:

warump and skills improvement. Bands for shoulders, joint mobility, Kettlebell joint mobility. Windmill with 16kg. not great but better.

5 rounds of: 5 pullups, 10 ring pushups, 15 overhead stick squats, 20 abmats.


Set gymboss for 45 sec. 10 sec rest. (maybe you get a rest)


20 kg. Kettlebell LCC&J for 10 min.


20 kg. Kettlebell Power snatch for 10 min.


20kg. Kettelbell front squat.

30 min. total. What you got a good workout in 30 mins? you must be a wimp. not!

Have a great suffering and remember the mission is sacred.

Getting ripped the hard way.

June 4th.

The limp dicks who frequent the dance clubs, but don't want to workout to look fit for the chicks, now have a unique way to look ripped without stepping in to the likes of Planet fitness ET El. Preparation H! It shrinks the skin and makes your body look more muscular by rubbing the shit all over you. However be careful as some body parts you may not want to shrink. I did not make this shit up!


"The world needs anger. The world often allows evil because it is not angry enough"


Bede Jarrett


WO du jour:

warm up skills improvement: Bands for shoulders, jump rope, and boot strapper. joint mobility.



Kettlebell Sots press: 8kg to 16kg. (shoulders need more work to get position correct) Mr. Sots(love those Russians for good hard training) remember this exercise incorporates the press into Olympic lifting practice as it once was and at the same time develops quad and ham strength for the snatch clean. I started with back against the wall as I pressed so the shoulders were in a better position. It a real start at getting my snatch in order and shoulders mobility.

C2 intervals: 10x250 meters row, 30 sec. rest. upper lats take a beating for some reason.

2 sets one leg squat.

Kettlebell clean and press: 2x5 16kg, 3x5 24kg, 3x3 32kg

Second session: 5 pullups, 10 ring pushups, 15 Overhead bar squats, 20 landmine ab rotations. 5 sets AFAP


Kettlebell snatch min by min. for 10 min.


Have an nice day suffering and remember the mission is sacred.

what is the hardest exercise.

June 3rd.

"success is where preparation and opportunity meet"

Bobby Unser

WO du jour:

22 mile bike ride with MT bike, Very hilly ride but a good workout. I would not want in any other way.

When I want an mini training session, I usually do some of the following due to their effect on the body quickly and intense.

Burpies: one of the best body weight exercises you can do.

Man makers: burpies on drugs. by adding the DB or KB you really impact the body.

Wall balls: with 20 slam ball or 16kg kettlebell. It really beats the crap out of you.

Kettlebell snatches for time. Just keep the KB moving without hitting the floor.

Have a great day suffering and remember the mission is sacred

No Kettlebells, but still evil.

June,2nd

"I shall not die of a cold. I shall die from having lived"

Willa Cather

WO du jour:

Skills inprovement/ warmup: Jump rope double unders and running; pullups, ab roller is all both arms and legs, box jumping.

"3 bars of Death": DL at 1.5x BW, Bench at BW, power clean at .75 BW.

Reps of 10,9,8,7,6,5,4,3,2,1

Deadlift:85% of standard

Bench 85% of standard.

Power clean: 90% of standard.

Time: 21:4

Great session, an improvement from last month when I did 75% of standard. I think the next time I should be at or close to standard.

Heavy bag session in afternoon.

Have a great day suffering and remember the mission is sacred.

She cleans up nice

June,1st

Taking the paint off the horns of the kettlebells is a work in progress.

" If it keep up, man will atrophy all his limbs but his push button finger"

Frank Lloyd Wright

WO du Jour:

22 mile bike ride and a good pace. Great ride at 07:00.

Spent some time taking the paint off the handles of the kettlebells. Why? I just think it feels better and besides the paint is chipping off anyway from slamming them together when doing doubles.

Have a nice day suffering and remember the mission is sacred

soft landing

May,31st.

Picture of OL dumbbell used for power snatching. Its nice to drop it on the wood chips instead of trying to decelerate and worrying about hitting the floor too hard.

"Experience is one thing you can't get for nothing"

Oscar wilde

WO du jour:

warm up with "Griptasic" (added some more exercises) so it will last 15 min.

barbell clean and press for singles: 15 sets no record

DB power snatch: for singles: 30# to 90# ( missed the 90# but got the 85#)

KB get up sit up: 5 sets of 10 with 2 kettlebells.

Good strength session for speed and power. I love those Power snatches with the dumbell for a change out from the Kettlebells. Is there a cross over? only when its overhead for the most part. My goal is a 100 lbs this year, since I have done 90 in the past. I plan to work in more heavy power cleans and rack presses just like the old days at the York Gym in PA. I old enough to remember watching the Olympic team practice pressing at the York gym.....when the press was one of the three lifts.

I have a area now outside my gym to drop heavy weights and Kettlebells without fear of dropping them on the hard floor. All you have to do is put down a heavy layer of wood chips and when you are done, rake smooth again. Now juggling kettlebells are a lot more fun and productive.

Have a nice suffering and remember the mission is sacred.

a russian good morning

May: 30

"you miss 100% of the shots you don't take

Wayne Gretzky

WO du jour: "a Russian good morning".

No need for warm up comrade, you can do it on the run.

1 mile run.. (that sucked first thing in the morning.)

200 air squats

200 pushups

200 16kg swings

300 16kg snatches

200 tire slams with 16# hammer.

1 mile run ( to cool off)

43:20 time.

I have a steep hill I live on the 1st haft mile of the run, then back down hill. But the second mile felt like some on put breaks on my hip flexors and more like I had been running for 10 miles.

spent the rest of the day taking the paint off my Kettlebell handles.

Have a nice day suffering and remember the mission is sacred

Time to rehab every so often.....but not too often

May 29Th.

"In three words I can sum up what I have leaned about life; it goes on."

Robert Frost

WO du jour:

20 mile bike ride. easy pace

Good day to ride on the back roads for recovery. Not a hilly area but the roads are in poor condition so I took the MT bike and keep from racing and therefore no rehab. Weather is outstanding for a change!!

Rest and rehabilitation from training is something I never did get a good handle on all these years. Lately the nutritional part of my activities has been much better since I started with the Zone, so my rehab short and long term is much better even with some of the volume I have been trying as of late. As soon as I finish I get some food in the 40-40-20 range but mostly its 60-20-20.

Getting the right rest and necessary recovery time is something I may never perfect, but I don't feel as sore as in the past, and can perform what I need to do, so its getting better. sleep is still and issue for me because I am not accustomed to sleeping more than 6 hours as long as I can recall.

Have a nice day suffering and remember the mission is sacred.

Kettlebell Grace on juice.

May: 28

"I will never be an old man. To me,old age is 15 years older than I am."

Francis Bacon

Warmup: 5 rounds of 5 pullups. 10 ring dips, 15 frog squats, 20 situps. 10 min on heavy bag.

5X 2-16 kg clean an jerk

5x 2-20 kg clean and jerk

" KB Grace on juice"

30 reps 2-24kg kettlebell clean and jerk from floor on each one. followed by a burpie and pullup.

15:05 for Grace.

The KB clean and jerk was something I have not done in a while, when most of the time it is as just plan push jerk. By adding the burpie and pull up makes it higher on the puke scale than just banging out the long cycle, but its provides more recovery time on the C&J, so they are sharp.

Have a nice day suffering and remember the mission is sacred.

get back to work

May 27th.
"In modern war.....you will die like a dog for no go reason"
E.Hemingway

WO du jour:

Warm up: joint mobility and jump rope.

5 rounds AFAP

10 pullups
20 2-14kg Kettlebell squat cleans
30 1-24 kg. kettlebell swings
40 2-32kg. kettlebell deadlifts.
total time 26:48(done outside temp 78)

I don't know if that session was a good time, but it was not a cake walk. For the pussies that think cardio dance will give you "buns of steel" has not experienced that workout.

back from vacation

May 26th.

Memorial Day in DC at the "Wall" with my club the "Nam Knights of America MC" We will never forget.

"Life belongs to the living, and he who lives must be prepared for changes."

Goethe

WO du jour:

I was going to do "Trevor", but as with most of the time work must be done alone. Since I don't have a team to help and want to get some volume without overdoing it(which is rare) then I will use "greasing the grove" by doing a serious of exercises, in small volumes all day, as I get some work done around the house after returning from vacation. work some-play some.

Pull ups: total: 260

push ups: Total: 455

abmats: total: 525

air squats: total: 525

swings with 24Kg. : 550

That's it for the day! You think?

Have a nice day suffering and remember the mission is sacred

put some tape on it.

May 22.









"There is nothing so easy to lean as experience, and nothing so hard to apply"


Josh Billings


Warmup: bands, joint mobility, foam roller, and Heavy bag for 10 min.


Ladder clean and press superseted with chin ups.


24 kg Kettlebell 1,2,3,4,5,6,7,8,9,reps


Chin ups: 1,2,3,4,5,6,7,8,9,


32kg kettlebell for 100 reps.


abmat situps for 100 reps.


5000 meter rowing.


One of the ladies I train with is making great progress in her fitness strength, but where it really shows the most is in the abs. Her waistline is very noticeably thinner and based on increases in kilos lifted, the core of things has gotten much stronger as well.


It has always been my understanding that the abdominal or subcutaneous fat deposits is usually the last area of the body that goes away, its really the skin fat that is last eliminated by exercise and or diet changes. Yes, you have all kinds of tools to measure body fat by calipers, impedance, and hydrostatic, but in the real world of fitness evaluation, just measuring the girth of the stomach with a tape measure often will be the most practical than any other measure including the scales.



A lean looking or "ripped" body for a male is around 8 percent, and 16 percent for female. Any thing lower that can not usually be maintained and might even be not in your best interest to holding hormonal balances. However, the actual body fat level by quantitative numbers is more voodoo science and can only be determined in a laboratory. Therefore a simple caliper sample around the abs and a girth measurement around the abs is about the easiest way to evaluate fat weight loss, assuming proper hydrated. Lastly there is lot of variation in body fat weekly, by age, hormone balance, hydration, diet and work capacity.


Have a great day suffering and remember the mission is sacred.

green fitness

May 20th.

" Knowing trees I understand the meaning of patience. Knowing grass I appreciate persistence"

Hal Broland

Warm up with Kettlebell "griptasic"

WO du jour: "Gindy" 3 rotations of 5 sets of 5 pull ups, 10 ring push ups, 15 squats, 20 abmats. then KB snatches with 24kg after each 5 sets rotations.

5 sets: Cindy

20 24kg KB snatches

5 sets of Cindy

30 24kg KB snatches.

5 sets of Cindy

40 24 kg KB snatches

24:28 min. Great WO.

The new buzz word is "Green". Everyone is trying to get on the band wagon and cash in on some way to show that they are champions of the environment. However, this is just "smoking mirrors" for if you are environmentally conscience, you don't need to put a label on it. You just live it!

Most environmentalists I despise when they promote a political agenda instead of pragmatic use of our resources and management of or real environmental needs. Most don't offer realistic solutions to managing our resources, which has to be considered world wide. If you want to go back to the stone age, like the terrorists want us, then listen to the mouthy environmentalists. "globel warming" try that for a concept. If you want to live your life, and save some for future generations, then conserve where you can and don't waste anything that comes from the environment.

When It comes to fitness, the Mega fitness or or "big box gyms" are the most "unGreen" as you can get.

• They Use large floor space gyms and facilities with high overhead costs, space requirements, and energy usage.



• They use high electrical for tanning and AC to keep clients in comfort they don't need when they should be outside to appreciate nature.



• They require expencive advanced equipment, that has to be continuously upgraded and trashed as scrap to make room for the latest models of "gerbil" fitness machines.



• Make you travel by car to some shopping center, with large parking area provided ,to be maintained year round, so you can use more gas to get to a place and receive low level fitness you can get home or outside.
  

The "green"(I hate that term) fitness solution is one that should not require a lot of non renewable energy, small space requirements or performed outside, with equipment can be purchased, made, or acquired at a low cost. A few "green" fitness solutions:

• Purchase a set of Kettlebells for less than 300 dollars that you can perform all the fitness exercises you will ever need. The kettlebells are forged from scrap iron(maybe obsolete gym machines) will last longer then you will. They don't require any energy except what you give it. You can use them anywhere inside or outside with little space requirements.



• go to the park and use the swings and equipment. The little fat kids don't use them you mind as well. Do your chin ups, fresh air boot camp routines and will cost you nothing.



• set up a small gym in your garage, cellar or under a canopy. All you need is an OL bar, some weights, dumbell bar, rope for climbing, jump rope, some wooden boxes, pullup bar, and discarded tires. You can outfit a complete gym for less that $500 or a deluxe set for about $1000 dollars, you don't need to travel across town and waste gas.

• Gas is now 4 dollars a gallon and rising. Lets say you travel to the gym and back using just one gallon at the 4 dollars per. You use the gym often, lets say 4 times a week, and that is 16 dollars a week and take a vacation and illness, so you attend for 4 times a week for 50 weeks. The total annual travel cost to your gym in gas at 4 dollars per gallon, is a whopping 2600 dollars per year. That some pretty expensive gym fee for little or no results.

Have a great day sufferning and remember the mission is sacred.

Ladies sometime need space.

May 19th. Monday:





" Wisdom does not always come with age. It some times come by its self"


Tom Wilson (brother)

Warm up:

5 push ups, 10 ring push ups, 15 goblet squats, 20 abmats, AFAP, jump rope, bands.
WO Du Jour:

CNS: 8sets at 3 reps speed strength with less than 30 sec. rest.

2-24kg KB presses:

BB box squat: 12" box

KB swing two arm: 40KG ( That's trickie shit overhead with the 40 KG.)

KB renegade row: 40KG


second session:

Sled Pulls: 10 x 100 meters. 100 lbs.


Curves, the fitness organization, is having some problems in my area, but is one of the most successful fitness organizations, as it have a good following that specializes in female exclusive clientele. Ladies do need their own gym, if they so desire. However, it does not mean they should not have the same equipment nor techniques a male has when training. To put a female into a less that challenging mode of fitness, just because she is perceived as not as strong, nor have strength potential of a male, is totally wrong and discriminatory.

Have a nice day suffering and remember the mission is sacred.


May 18th. Sunday:

"Slump? I ain't in no slump, I just ain't him them"
Yogi Berra


WO du jour:

22 mile bike ride on my MT bike: had the bike overhauled after a year, so to try it out and adjust seat and gears I went for a ride on roads. It was back to normal but it is not a road bike. Hills are many time more stressful but MT was not made for roads so don't compare. Good ride thought all the same. Spent there rest of the day on my motorcycle in the rain. Why did I do that? don't ask!

Time is short

May 16th.

"the art of living is more like wrestling than dancing."

Marcus Aurelius

WO du jour: it was to be a rest day but time is short at my age and you can rest as long as you want when they put you in the "box" .

Screw the rest; 5 sets of warm up 5 pull ups, 10 push ups on rings, 15-12kg goblet squats, and 20 abmats. (7:29)

10 min. 20 kg SSST: 220 reps!

I got a new lifting belt which I have shunned for several years, but I need some assistance in the old back to get the reps I want on long cycle and high snatch numbers. This is now an acceptable piece of equipment in kettlebell training along with wrist wraps.

Keep your training short and intense as a "quickie" I think everyone can manage that! If it last longer than 30 minutes, its not a "quickie"

Have a nice day suffering and remember the mission is sacred.

Back up you

May 15th.

"rudeness is a weak mans imitation of strength"

Eric Hoffer

WO du jour:

warm up: joint mobility, one leg squats 5 sets of 5,

Kettlebell squatting swings to an overhead squat. 3 sets of 20.

Deadlifts: 20 singles form 155 to 375 lbs.

19 mile bike ride on rail trail: 17.5 MPH pace. Raining and cold

I have a bad back and if you don't believe me I can show you my x-rays which has 4 fused disks, and the remaining bulged disks. My doctor did not advise no lifting or have corrective operations, as he knows I will not comply anyway. Do I have pain? you bet! Does this restrict me from participating in any physical activity I want to pursue no matter how stressful or risky? Hell no!

What I have to do every day is perform some physical maintenance such as joint mobility work, foam roller, PCF and and of coarse, kettlebells. I have to warm up well, something I neglected do during my years of heavy power lifting, or martial arts training. Today I spend more time making sure that my lifting form is is effective for that exercise, something I should had done years ago, and I would not have the issues I have today.

Have a nice day suffering and remember the mission is sacred.

don't have to be bored

May 14Th.

the picture is of Ron Morris, a kettlebell instructor- gym owner and one of his students who is a lady, doing chin ups on a crane. "out of the big box"

"they must often change who would be constant in happiness or wisdom."

Confucius

WO du Jour:

warm up: joint mobility, 5 sets of 5 pull ups, 10 ring push ups, 15 squats, 20 abmats.

5x 250 meter rowing all under 1:50 pace. Wow this is a big change

10 sets of five one arm speed press: 24kg kettlebell (100 presses)

10 sets of sumo High pull with 36kg. kettlebell.

Did not time,but did not rest.

As a spinning instructor(which I rarely asked to do) I receive a newsletter the other day explaining how not to get bored teaching or practicing the fine art of Spinning. Well, that's no surprise! How long is it going to take for someone who does spinning several times a week( I don't mean to pick on spinning, as same can be said for running, biking, swimming, boxing etc) you begin to get stale physically and mentally. Oh you can change the music in your I-pod or, change the speed, but its the same stall your horse is in. You need to get off that same horse and get out and do something physically different. There is also an injury potential that is overlooked when doing repetitive, long duration, aerobic exercise.

My solution to that is try kettlebells and some good old CrossFit and I will bet the farm that you will never get bored or run out of exercise options.

Wilson's rule #5: "you can't get different results doing the same thing"

Have a nice day suffering and remember the mission is sacred

Beat the high cost of gasoline

May 13th.

"Today the world changes so quickly that growing up we take leave not just of youth but the world we were young in."

peter medawar.

WO du jour: 20 mile bike ride on hilly route. (water was the fuel of the day)

The gasoline price in our area just hit 4 dollars a gallon at the pump. What a big surprise to everyone, that we have an energy issue, and supply issue, a production issue, a distribution issue, and finally a gaggle of middle eastern thugs who can set any price they want and we bend over and pay it. We as a country did nothing to insulate ourselves from these thugs so we deserve what we get. So until we change our live style and manage our resources, you pay up!

We spend all to much time in our cars any way so it time we sat to look at the auto just like a lawn mower, snow blower, or weed whacker......a tool to get to work, go on vacations, and shop once a week.

Have a nice day suffering and remember the mission is sacred.

Everyday is a race to the finish

May 12th.


"show me a good looser, and I will show you a real looser."

Vince Lombardi







kettlebell/SWAT workout interrupted to change flat tire.






WO: du jour:

Warm up: bands, jump rope, joint mobility.

Double Kettlebell swings:

8kg x20
10 kg x20
12kg x20
16kgx20
24kg x20x5sets

one arm kettlebell high pulls:

24kgx20x5 sets

Kettlebell snatch:


16kg 200 reps in 5:14

Later in the day: 5000 meter on the C2 rower



The other day when I was out with the bike club, I developed a slow leak in the rear tire, so my coefficient of friction was not good and needed to have tube changed. Well, I did not want to stop and change a tire and break up a good ride, when all I had left is about three miles. I decided to see if I could get back to the starting point before the tire became unridable. So for three miles I pushed by pace as hard as possible, as time was the limiting factor. It worked and I was able to get back just before I was riding on the rims. I probably got more out of that then the previous 25 plus miles.

Remember have a nice day suffering and the mission is sacred.

Mother's Day

May 11th.

"God could not be everywhere, so he created mothers"
Porverb.

WO du Jour:

warmup with SHOT 16#, bands for shoulders, jump rope.

5 rounds of 5 chin ups, 10 pushups, 15 situps, 20 squats.

5 sets,10reps of Kettlebell thursters 20kg,

5 sets,10 reps of chinups.

Its Mother's day so stop training and be nice to that special person.

I been stupid before,and will again in the future

May 10th.





"There is nothing worse then aggressive stupidity"
Goethe

WO du jour:

warm up: Joint mobility and foam roller
30mile+ bike ride with the club. Average pace of 16.8, roads really suck, fat tire to add to the excitement, still cold. Legs responded well and no real stiffness after.

Latter in the day: battleing ropes for a few minutes and kettlebell "griptastic."

Years ago in the 80' s when I was running ultras, my diet consisted of 80-90% carbohydrates. Basically I subscribed to the Pritikin Diet which is just the complete opposite of Atkins diet, with all most no fat or protein in your diet. We know today that a diet of such high carbs if not selected properly, can lead to over weigh and sugar issues. Looking back at some of my pictures when training using such a diet, I looked thin but drawn in appearance. Sometimes people would ask me if I was sick, but although I look bad, I physically felt OK and was able to maintain a running routine of 10 to 15 miles a day. To add to the stupidness of my diet, which consisted of pizza, bagels, pasta, and lots of beer for hydration, which is far from a performance diet of a world class competitor.

However, at that time the diet trends of the day was heading to low fat, low protein diets to control weight, blood pressure and diabetes, which we now suspect as one of the main factors for the huge increase in obesity in that last 20 years. Fat makes you fat;right? Looking back at my diet when I was running, I tended not eat a lot to maintain a low body weight, so although my eating habits were piss poor, by not eating the volume of the carp food kept me from gaining any weight and no health issues.

Today, I follow a very balanced diet of high protein, carbs of fruit and veggies, some fats and absolutely no sugar. It more of a Zone Diet, as this is targeted more for performance training diet as a regiment then most, but I don't follow it to the letter like most diets. I still working on a volume formula to balance work output to required calorie need. This is the hardest part of performance eating, which is food intake volume, once you establish the right foods to ingest. I found that the higher the quality of the food, the less of it you need to eat. But the bench mark for effectiveness of you diet, is body fat to muscle percentage, not just the scale or appearance, plus how well you perform without illness. Yes, most people don't feel good all the time and may be borderline sick. You may hit on the ideal formula right away, or you may take years of experimentation to come to what is an optimum diet that will allow you to perform at the level you require, without illness.

If you want to learn about all the diets ever used, go to www.chasefreedom.com/ they have reviews on them all. You will find there is not one great diet, what you have to do is eat good food, just enough to supply energy, and repair. If you are training or training someone else, then you will have to plan more carefully the food you eat and how much to consume to maintain performance. Your diet becomes part of your training planning at the same level as you fitness planning.

Have a nice day suffering and remember the mission is sacred.

That life you know

May 8th.





" You bluff me! I dislike people who bluff me. It makes me question my prescription of reality.




Diane Schneider.

WO du jour: warm up; bands, joint mobility, rope circles, push up on rings, 50 evil wheels.

Crossfit "Diane"

Barbell Deadlift: 240#
Handstand push ups:
for time: 21reps,15reps, 9reps.

time 7:04 best time ever. however, I blew threw the deadlifts using overhand grip. However, all the time was for the handstand push ups, they are not easy after 10 reps as I think the blood all goes into the arms slowing down the pace. You really have to suck it up to do large numbers of handstand push ups regardless of the number you can do for prone push ups.

Second session: Good shoulder warmup with bands ,
SSST with 20kg kettlebell. 168 reps

A female trainer I know, was a little disappointed about most of her clients who did not train or maintain their fitness when she when on vacation. I sensed that she was not happy that her clients were not imprinted with the level of physical enthusiasm that she has acquired. However this is the norm. Most people want a simple solution to their fitness, so they hire personal trainers to push or encourage them to exercise for short term results. What they really need to do is to utilize the personal trainers talents, so they can lean how to train and be fit, on their own! You would hope.

Myself, I have no illusions that the people I train will never have my level of fitness acumen, nor will continue when I am not around. That is real life. Only a very few special motivated individuals will continue when I am not training them. I have just leaned to deal with the fact and not take it personal that most of your clients will not persist in their mission they have told you they wanted, and don't.

"Have a nice day suffering and remember the mission is sacred"

Breaking bad.

May 7th.



"All things will corrupt when minds are prone to evil."
Ovid

WO du jour:

20 mile bike ride in the moring on the rail trail. good steady pace. Pushed the last 10 mile in the big chain ring.

second session: Kettlebell presses, jerks, push jerks. 1,3,5, reps

warm up with battleing ropes.

2-10,12,14,16,18,20,24 Kgs. 5 reps for the 28 and 32Kg.

I was thinking of a catchy name for my "small box" gym, so the other day I was watching the program "breaking Bad" which is a dark comedy about a chemistry teacher who has terminal cancer. So to finance is family after his demise, he decided to go into the business of making Meth, which is very profitable. Now a nerdy chem teacher is the last guy you would think would be making drugs. The term 'breaking bad' come from the southern vernacular for "break bad" or go out of normal convention or reject normal forms of social or legal standards. Sounds good to me.

The training and equipment I us is all executed out of non traditional fitness methods and or modified to what I view as functional to use for training based on experience and past success of people who exercised in years past without the benefit of drugs or high tech equipment.

• some of the training my personal "break bad" training methods.
  running on thread mills is out; running on grass and hiking trails is in.


• bicep curls with BB or DBs. is out; pull ups with weight is in.


• 3sets of 10 to 12 reps is out; sets of 1-300 reps is in.


• Hammer strength press is out; 40 kg kettlebell clean and press is in.


• leg press machine is out; box jumps or barbell front squats,box squats are in.


• crunches is out; abmats and "evil wheel" is in.


• cardio on elliptical is out; 10 min. snatch test is in.


• leg curl machine is out; dragging a sled or heavy tire is in.


• Pec deck machine is out; muscle up on rings is in.


• incline situp bench is out; Kettlebell Turkish getup is in.


• tai bo is out; hitting the heavy tai sand bag is in.


• step aerobics are out; burpies, thrusters and man makers are in.


• barbell wrist curls is out; farmers walk and tire slam with hammer is in.


• Planet fitness is out; Crossfit is in.


• rice rocket motorcycles are out; Harley's are in.


• Wine is out; vodka is in.

Have a nice day suffering and remember the "mission is sacred".

quick and dirty pratice

May 6th

"Efficiency is intelligent laziness"

Anon

WO du jour:

"Elizabeth"

For time: 21-15-9 REPS AFAP

135# Barbell cleans

ring dips

time: 6:35 (reduction from the last time and the ring dips are much better .)

15 mile bike ride on hilly route later in the morning. attacked the hills in the saddle.

The training today was short in duration, but very intense. When you do those sessions, I feel sorry for the poor devils who spend hours in the gym when you can have more time to do the the things that are important. It not how long you train that makes that gets results, its how efficient you use of your time and human resources. Always evaluate continuously to get the best results in the shortest time frame.

Kaizen and kettlebells

May 5th. Monday




"They say that time changes things, but you have to actually have to change things yourself".

Andy Warhol

WO du jour:

18 mile bike ride in morning. Cool and had a flat tire to fix.

During the 1980's large corporations in the US realized that foreign companies, namely Japan, were out selling us by having a better competitive product. So at least the larger companies sent some of their employees to Japan to see what we could do to improve our systems over here and start to get our market share back.
At the time Japan used a system called Kaizen, which is a simple philosophy of looking at ways of doing things by focusing on the process, and not the end results. Essentially the opposite to the way we view production here. Kaizen can be simple as making small improvements or changes or as involved as analyzing a process using advanced math. Simply put make small changes, look what happen when the changes are made in regards to process, and continue this analyzing the process to it completion. But you never stop there, you continue to look and make small changes as there is never a perfect product.
When you have the human factor in a process, there are so many variables that you can spend a life time trying to make a perfect product, but although you never really get there, at least you have the best you can provide. So when training, you look at the process of how you get the condition you want. You mantain a continous log of your training. Most of the time its just making small changes and not a whole new program or system. All systems will work, they just need to be integrated into the process.


May4th. sunday

"Happness is the joy of acheivement, and the thrill of creative effort"


FDR

WO du jour:

Warmup: foam roller, joint mobility, jump rope.

4x5 min on heavy bag.
100 punching situps
100 ring pushups
100 10 kg KB gunslingers

Just a basic hard day at the office.

May: 3rd.

" Man is the cruelest animal"

F. Nietzsche

WO du jour: "Murph" with 20# X-Vest. in honer of Lt. Mike Murphy USN, was killed in Afghanistan in 2005. Any discomfort I get out of the routine is insignificant compared to the sacrifice that Lt. Murphy made for his country and freedom.

Warm up: join mobility and that's enough.

Mile run in the rain with vest: 12 min.( had to get accustomed to the extra weight).

Squats,push ups and pulls: 19:14 good time for the first time wearing the vest.

2nd mile in the rain: 9: 02 felt a lot better so I must be getting to like the vest( ya right)

Total time: 40:16

I have done this routine prior in the 30 min range without the vest, but with, puts a lot more stress on the my old joints. I kept the heart rate at least 80% all the time. That routine is the longest I have every used the vest before. The last time I used the vest I only ran 100 meter intervals so having the vest on for over a haft an hour is new.

If anyone out there is inclined to gain weight at lets say 20-25 lbs, just put on the X-Vest for any training session, and you will never gain weight ever again! When I took the vest off my heart rate dropped 15 BPM.

I was running outside in the rain today and I can recall the many days I have run outside in cold, wet or snowing weather over the years, to get my workouts in. If you let the weather inhibit your training in any way, you may as well sit home and read a book. I feel sorry for those who go to a gym or health club to run on a treadmill to get their training in so they don't get wet or cold. Little wonder people's immune systems are weak, you have to challenge your immune system just like your muscles, heart and CNC.

Some of my best training sessions have been in the rain especially in the hot summer days. To breath fresh air with max O2 content unlike a building, is the greatest benefit of training in the elements.

speaking of the elements. It good to use different environments or locations to train, so you always stay stimulated and above reduce stress. Yes, training outside reduces stress when com paired to training inside. Today it was a mix of inside and outside training at my gym. The last time I did this it was at the park where they have a place for pull ups. The next time I do "Murph" routine, I have a new location and another park and a good place to run.

If you look at it from a gym owners perspective, he or she wants you to utilize the facilities they have year round. However, on a warm sunny day, why spend your training time on a machine or cardio class, in an stuffy AC induced environment, when you can get some sun, max O2 and natural tanning if you desire. People have to get out of the mind set that you need to have a gym membership to be fit. In reality, outside trained persons are much fitter then those who train exclusively inside year round. There is also a technique called " ecotherapy" or a "green" agenda, for mental health treatment, for those who are in various forms of depression, can be treated by exercising outside.

I am not saying you need to get rid of you gym membership, you just can't get hung up with training all the time inside. Use the gym for really bad weather and when you need people to motivate you. When the weather is favorable, and you need a change, then by all means train outside.

Thrown a curve

May,1st.

" All progress occurs because people dare to be different."

Harry Millner

WO du jour:

Warm up: 10 min. SSST 14kg. kettlebell. very good warm up for a bike ride.

Lost count at 150 reps but it was just to warm up as it was 30 deg. outside for my bike ride.

Bike ride: 23 miles, cold morning, good pace, Don't know what my heart rate was as you have to sweat for the monitor to work,but at 30 deg and 15MPH wind speed, no overheat today regardless of speed.

I was reading in the local paper that a number of Curves fitness businesses are shutting down. Their reasoning was they over expended the number of gyms in the area(16), the economy sucks, and Planet Fitness took all their business way with cheap dues. All those are valid reasons, however, I think that much of the reason for the demise is that the type of training they use, yields a high turn over, and new member pool is drying up due to the number of fitness business out there competing for the new members. Hello! You would not need to capture new members each year, if you were getting results and keeping your members excited about training and being at your gym. The key word for today is RETENTION!

Arthur Jones of Nautilus fame, had a large number of very successful express workout gyms years ago, like Curves, used a machine circuit HIIT, However, none or the Nautilus gyms are in business today. Why? the system will only work for a short period then you plateau, no more progress,then you leave to look for a new system.

A vacation from Kettlebells?

April 30th.

"He enjoys true leasure who has time to improve his souls estate"

David H. Thoreau.

WO du jour:

Warmup: joint mobility, 100 abmats, 100 air squats, 50 ring pushups.

Deadlift: 5,5,5, 3,3,3, 1,1,1,1,1,1 reps ( form is great and pull was fast)

Deload back after session

second session: Bike ride. Cold for this time of year, so the pace was hard. Working the hills. 15 miles.

One of the gym members asked me to make them up a routine for when they are on vacation. This is a good trend as the person do not want to back off of training nor regreass in hard earned body conditioning. I do this often and have a series of basic routines if nothing is available in regards to equip. Therefore I suggest a confourtable set of exercicse and some cardio based on location, so the person can contine progressing if so desired.

However, only the most movtivated train as I suggest. The majority do some exercise which is good, but most require some recovery down time anyway. Besides, its a vacation so you need to detach some from your regular lifestyle, including hardcore fitness.

Planned over training

April 29th.

" To be warn out is to be renewed."

Lao-Tzu

WO du Jour:

Warmup: bands and mobility

Heavy Kettlebell Thrusters: 15 singles starting with 16g and ending with 32Kg.

Most of my training can be construed as over training by the casual observer, However, It is planned and calculated to be random overload, light load and recovery. Then on occasion, when physical adoption is working well, an extreme session is performed to see if the recover stage is working. I really can't nor do I like the classical Periodization, for it is too structured and may not bring the level of fitness intended, based on other activities within my lifestyle that impact my energy reserves.

Lets move outside

April 28Th.


" No price is to high to pay for the privilege of owning yourself."
F.Nietzsche

WO du jour:

for time with no rest between sets.
100 meters row
25 pullups
200 meter rowing
50 pushups
300 meters rowing
75 lunges
400 meters rowing.
100 air squats
300 meters rowing
75 lunges
200 meter rowing
50 pushups
100 meters rowing
25 pullups

time: 24:54 ( the lunges really put the pain where it belongs)

Second session:
heavy bag
tai chi
300 situps

Since the weather has been great in the last week or so, I been doing most of my training outside and my skin is beginning to go back to that South American look. To add to my "garage gym" this year, I will be installing some pullup bars and climbing ropes and an area for juggling kettlebells . Once the bars are installed this week, should have every thing I need to train, inside or out. Most of my resistance and sometimes endurance training requires only a small area anyway, as most exercise is done with Kettlebells, Dumbells, OL weights, ropes, chains, boxes, jump ropes, boxing bags etc. There is nothing wrong with doing your training in a gym or health club, but its anyway good to get outside for fresh air and natural sun light.

Kettlebell change of pace

April 27th.

"to avoid criticism, do noting, say noting, be nothing."

Elbert Hubber

WO du jour:

On the H.S. track this morning for some run sprinting and Kettlebell intervals. Overcast and damp conditions, so it was a good day for running.

2 miles of sprinting the straight ways and jog the bends. after each 400 meters, do 20 kettlebell snatches. Some old dude was watching me, but did not inquire what I was doing. I wonder why!

200 kettlebell snatches total.

Running much better since I started to do more sprinting and less jogging.

There was an article in the local paper entitled " Newly paved trail Disappoints" April 27th Sunday Middletown Times Herald-Record The large picture with the article shows a lady on roller blades and a gentlemen on a bicycle on the local rail trail. What the lady was complaining about, was the resurfacing was not to her liking, by being a little grainy.

My first impression was I was disappointed that two mature adults were rollerblading and biking without any helmets or protective gear, which to me is a poor example for young people who use the trail system. What? you don't want to have you hair messed up! Well if you fall on that ruff trail and hit your head or skin you knees, the local emergency responders will have to trek in an come to your aid. Stupid is stupid does.

Getting to her complaint, yes the local trail was resurfaced last year, using a sealing process, at a cost of $21,000 for about 2 miles of work. Great price and it was an improvement over the holes cracks and bumps as the trail matures. Is it real smooth? no, but it is much better that what was before. I used the trail often and don't find it hard to bike and it is a little grainy for roller blading, but so are twigs, stones, leaves, dog poo, and other debris that litter the trail.

The trail is a multi use trail year round subjected to the weather, so conditions will never be perfect. If you want a perfect trail, then you have to go to a velodrome or speed skating track, where the surface is excellent but they will require you to wear protective equipment.

There is plans in the future to expand this local trail system by adding many more miles to this section and others in the state. However, if people continue to make maintenance and construction an unpleasant or unappreciated effort, then we will not see many more miles of these wonderful trail for all to enjoy. I would rather that the monies, time and planning goes into increasing the trail length, then pristine resurfacing of existing system. Lady get a life!

Kettlebell GVT

April 26th.

" Good advise is something a man gives when he is too old to set a bad example."

Unknown

WO du jour:

Morning session: 18 mile ride at stiff pace and attack hills in the saddle. Cool temps so it was a good ride with little stress. Heart rate at 75 percent or so. Good way to get rid of 1000 Kcal.

Afternoon session: GTV: No rest between sets or exercise single arm each rep.

Kettlebell clean and press. 20Kg for 10 sets.

Kettlebell single arm row. 36 Kg for 10 sets.

I just heard something crazy the other day, where a lady wanted to loose weight and went to a doctor to see if he would not do bariatric surgery. However, doctors will only take the real obesity examples with high morbid fat percentages. Well this lady did not have the required tonnage, so doc refused to do the deal. So what does this fine lady to? pig out and gain the required weight to meet the criteria. Marvelous, simply freaking marvelous!

Time for a quickie

April 24th.

" The goal of life is living in agreement with nature."

Zeno 250 BC.

WO du Jour:

Morning bike ride. 19 miles, 16.8 MPH pace. very good ride and starting to get my grove back but a long way to go.

Afternoon: basic "300" session.for time.

25 pullups

50 reps 135#deadlift

50 pushups

50 reps box jumps

50 reps 2-16kg kettlebell push jerks.

50 KTE

25 Pullups

13:58 best time ever. Pullups still suck and the KTE are too much hanging like a monkey.

I had not done the 300 routine for sometime since I started using more Crossfit. I almost seem too easy. Anyway it was just a session where I only had a few minutes to spare.

Hard kettlebell push-pull

April. 22nd.

"Spring is a true reconstructionist."

H. Timrod

WO du jour:

warmup kettlebell "griptastic", heavy bag, battling ropes.

Singles of each with short rest between each.

KB weighted pullups: 10kg-24kg. (24kg was the most I ever used for pullup prior)

KB Press: 12kg-36kg. ( the 36kg was slow but the most I done in a long time)

second session: 20 mile bike ride on the Rail trail. Heart rate at 75 percent most of the time.

while riding today I recalled an article in the local paper on the NYS parks commissioners has plans to have government and Private monies to convert 700 new miles of rail trails.Well, what are you waiting for? If they don't act soon the rail beds with be taken over by other land uses. Rails that have been converted so far are widely used by all types of recreation and added to the quality of life.......something increasing becoming remote.

Power to the people

April 21.

" The great secret of power is never to will to do more than you can accomplish "

Ibsen

WO du jour:

warmup: heavy bag, rope swings with KB, joint mobility, KB abmat, pushups, air squats.

Back squats: 5sets of 5

dead lifts: 5sets of 5

Second session: bike ride for 13 miles. maintained a 80% heart rate. attacked the hills at 90%.

Easy rider.

April, 20th.

"pleasure is natures test, her sign of approval. When man is happy he is in harmony with himself and his environment."

Shelley

WO du jour:

warm up: joint mobility, jump rope.

4x5 min. sessions on heavy bag with hands and kicking. (full gear: gloves, mouth piece, and shin guards)

DB renegade Rowing: 5x5 with 75#

KB Floor press: 5x5 with 32Kg.

took a long ride on my new HD motorcycle. Now riding a motorcycle may appear like an easy activity, sitting on ones butt tooling around the countryside. However, you must use all your muscles as you would be riding a horse. Years ago, when I was not in the condition I am in today, coming back from a long ride, I would be stiff and sore. today's ride was sure pleasure! Need I say any more.

Where is your package?

April 19th.

" come without a "package".so stay home until you get one.

boss man.

WO du Jour:

20 mile bike ride in the morning. warmer so my heart monitor works as you can now sweat a little. 16.5 MPH average. monitored heart rate on hills. Good ride.

afternoon session:

4 sets of "Helen" times 5 with situps (20 sets total)

4 sets of long cyle with 2-24kg Kettlebells for 10 reps after each 5 sets of "Helen"

34min.

.

Note: do not try this unless you can handle high work volume.

My former boss, when I was working would always insist that anyone who worked for him, when required to attend a staff meeting, that you come with something in your hand to contribute to the meeting process. He would say to anyone attending one of his staff meetings, if you had noting in your hand, he would ask " where is your package"? No he did not care about you personal package, it was journals, data, examples, materals that could be used during the meetings.

Getting to my point. I see most people enter the gym with nothing in their hands except for a smile. To be productive in your training you need a few items of a personal nature, that the gym does not supply as they are sized and maintained for sanitary reasons by its owner for training support.

In that regard, if you do boxing or mixed martial arts, you will need month guard, gloves, shin protectors, hand raps etc, for personal protection. If you are a runner, you will need several pairs of running shoes depend on the distance. If you are a weight lifter, you will need a leather belt, knee raps, solid shoes, and chalk.

Therefore If you are doing an aerobic class, you would not do the class in running shoes or combat boots. If you weight train, and you don't have a belt, straps, or wrist raps, you may not be able to lift as much.

All VO2 is not created equally.

April 17th.

" Anyone who believes the competitive spirit in America is dead has never been in a supermarket when the cashier opens another checkout line."

Ann launders.

WO du jour: Heavy bag warm up: Outside today.

kettlebll Swings:
16kg 100 reps one set.
24Kg 200 reps sets of 20
32kg. reps 100 sets of 10


Did " Angie" 11:42 sec. Pullups still suck.



I was reading Alwyn Cosgrove article on VO2. In that he reminded me that VO2 fitness like strength is very Pacific to the activity. The great example he used what Greg Lamont who we all know has one of the highest VO2 recorded and yet when he ran the New York Marthon he only came in all most 900th place and wasted. What we tend to forget that aerobic fitness in not that transferable form one activity to the next. Therefore just because you can run a sub 32 10k does not mean you can time trial 40k in less than one hour.

Muscle efficiency must come first, then the aerobic effect imprinted to that action. There will be some carryover, but not at the same level.

ride the rails

April 16:
" Life grants nothing to us mortals without hard work."
Horace.

WO du jour
18 mile bike ride on R/R path. Steady pace of 16-19 MPH.

Although there are no hills(2% grade at most) you never get to coast like a time trial. Maybe I not to coast anyway.





this sign was posted on the grounds of the state capital in NYS.


Should also say no "street walking" "hooking" or "escorts"

Say Grace with Kettlebells

April 15th.

" Few things are impossible to diligence and skill. Great works are performed not by strength, but by perseverance. "

WO du jour:

warmup: Ab roller, heavy bag, battling ropes, joint mobility.

Kettlebell "Grace times 3"

12kg-3: 20

16kg-3:52

20kg-4;22

the routine was for form taking each from the floor dead stop. Next time start with 16kg up to 24kg.

later in the day did 500 push ups: See not all "push ups" are bad.

where are all the men gone?

April. 14th.

" You never know the worth of water until the well goes dry"

English proverb

WO du jour:

warmup: battling ropes for 5 min. 100 abmats, "Griptasic" for 15 min.

Kettlebell snatches: 16-28kg 200 reps total. 15 min.

second session: bike ride....16 miles in less than one hour. more hills but keep RPM's up.

I was reading in the fitness business trade journal, where some of the "poor performers" of the Bally's fitness chain, in chapter 11, is selling them off, to World Gym. It like when you were a kid and you had a toy of no use so you sold it to your friends. Bally's gym chain has only one good thing going for them to keep people coming through the doors, and that is the group classes. So World Gym, which is a Planet Fitness clone now that they discourage hardcore weight training, and has group classes that Planet fitness can use.

On the other side of the fence, Planet Fitness has plans to start up 30 plus gyms in Pennsylvania, to expand their model of what a fitness place we all want. Did I say we all want? No, we all don't want the Planet fitness model of " no intimidation zone" Screw you, just because you use heavy weights, does not mean you are intimating some of the other members as you train.

Iask myself what is to happen to the serious body builders, power lifters, football players and Olympic lifters? You know, those big,bad, 'muscle heads" we have grown to demonize.