Dec 27th suck up the winter.

Dec 27th.

Just because its winter does not mean you stop kettlebell lifting, especially if you live in Russia.

I look to the future because that's where I'm going to spend the rest of my life.
-George Burns

WO Du jour:

Bike ride with bike club. Cold but roads were clear. Feels good to be back in the saddle. Heaver that I want to be but as time goes on I should lean out some, with the increased mileage.

Second wo:

warmup with stretch bands and 2-12kg. side bottoms up swings 2x20 reps

2-32kg. kettlebell deadlift 15 reps

2-20 kg kettlebell dead hang clean.12 reps

2-20 kg kettlebell front squat. 9 reps

2-20kg kettlebell push jerk 6 reps

5 rounds for time: 14:50

I believe most of us that do a majority of our fitness training outside, especially in the north, reduce the volume due to shorter daylight and poorer weather conditions. But if you think about periodization at all we really need some taper time and do an active rest period some time during the year. You just can't maintain high intensity year round,or "Johnny becomes a dull boy"

So when november rolls around I start to back off on outside training,like biking and Crossfit and spend more time in small boxes until the snow leaves and slowly rebuild the volume and intensity starting in end of febuary. It has worked for me for many years of training and competing in various sports.

Dec 26th.

Rest day: 2 mile run at a quick pace.

marry christmas!

Dec. 25Th Marry Christmas.

Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas.

Calvin Coolidge

WO du jour:

100 pushups, 100 squats, 100 situps, 50 pullups.

100 2-14kg. side swings. 4x25.

Back to boot camp?

Dec.24th


There are boot camps and there are boot camps






If you must play, decide upon three things at the start: the rules of the game, the stakes, and the quitting time.
-Chinese Proverb


WO du jour:
150 sit ups, 10 sets of 10 reps regrade 24kg. kettlebell rowing and 10 sets of 10 push up.
16kg fig. 8 and catch for 5 min.

What makes a boot camp? Well its to prepare someone to come up to a set of physical and mental standards by some organization. Even in our military, there is big difference in degree of difficulty with the various military organizations in regards to boot camp style training. The marine corps being the most difficult and the air force being the least. Then there are special groups like SEAL's, Rangers, and RCON that bring it to the next level for professional military.

When I was in the military my job was in a construction battalion and had the opportunity to actually help build a obstacle coarse for UDT/SEAL team training facility that was being upgraded . It was not just a set of various obstacles to make the trainees suffer; no, It was carefully designed stations obstacles or physical challenges to prepare the operators for military action they would be confronted with in the performance of their assignments It had a number of sets of physical functions that was non specific to a military operation, but a basic skill sets that can be applied to any number of missions or job performance.

That is the challenge of a boot camp in the preparation of a person for that organization. The obstacles or routines has to prepare the trainee with a skill set prep that can be applied to a wide scope of actives without being specific. We all know most training especially strength training is specific to a skill set. Example, a bench press does not prepare a boxer to be a better boxer by bench pressing although the muscle articulation is the same. So the difficulty in designing a boot camp is what skill sets will be required to cover all aspects or contingencies that a trainee will be confronted with in it wide scope.


The most difficult and comprehensive boot camp I have ever observed was in southern France for the French Foreign Legion. It was not for "boots" or beginners but for operators who was ready to continue to bring their fitness to the next level based on the Foreign Legion standards(march or die). Physically the coarse would be a challenge anyone what walks to the max. It as made up of obstacles that were constant with the most difficult environments anywhere in the world. It was just breath taking to just watch people go through this system.

Hopefully at the end of any Boot camp, the participant's are given the basic tools, but its up to the newbie to maintain the elements they learned during their training. The unfortunate fact, that few maintain or improve their assets at the level of most boot camps. I don't know, but it must be the most need some negative or positive coaching to keep going.

Now since the fitness industry has embraced the concept of boot camp as a way to get more people fit and get better results that most of the fitness business is currently achieving. Here are a few considerations.


1. Boot camp preparation and participation is a short term span of training at a intense level that is performed most of the time under "negative motivation". That means someone basically leads,coaches, intimidates ,humiliates, the "boots" through exercise and obstacles that you may not do on your own.

2. Since you are not doing self exercise, you are relaying on the instructor to maintain your physical level in regards to intensity and conditioning and above all safety. Instructors has to keep the process intense without injuring participants. monitoring of each persons performance in not easy, as most don't want to convey that they are in trouble or letting the group down. Instructors should be able to perform all the routines that the 'boots" do you can evaluate the workload applied to the training. The boot camp instructors on TV are mostly the "roid-boy", high body mass types, who could not do 10 pull ups if there live were on the line.

3. most boot camps in a military context is done with males or females between the pages of 18-25 years old. So if you are a 45 year old male, or a 35 year old female, you have to consider your fitness potential and current conditioning. Having a check up/evaluation or be honest as to how much physical exercise you can accommodate. Boot camps can be very intense and you may even put more effort just to hang with the group.

4. Boot camp session are usually 4-12 weeks gradually increasing the work capacity. then there is a taper period before another session is done again.

5. there is some positive group dynamics during the exercises that helps the instructor push the intency or work capacity, which you would not see in an normal exercise class or individual program.

6. boot camp exercise can be a fun and effective way to crank up your fitness, or improve your body composition is a short time span. usually results can be seen quickly so it can become addictive form of exercise for those who can't push themselves.

And above all have a great day suffering and remember this mission is sacred.

kettlebells have a long history you know.

Dec 23rd.

picture of kettlebell club 1904! so much for the "new fitness craze"



"The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles but to live in the present moment wisely and earnestly."
-Buddha

WO du jour: morning session 2 mile run.

after noon session: 15sec/15sec. work rest VO2 session. 6 reps per set.
Did 40 sets of 16kg GS style snatch. I could do 7-8 reps per set if I use hard style, but they tend to be too sloppy for me.

I am always looking for material on strength training and equipment prior to the steroid era with started about 1950 or so. Steroids were used after the war to rehab military and civilians after the war. People who trained with weights did not start using steroids some time later when they realized it was anabolic and helped with competing in lifting and bodybuilding. If you go into most health clubs today little has really changed except they clutter the space up with machines that require you to train longer to get a compete body workout, and only make you functional to operate that machines. Like the gyms of the past you have barbells, dumbbells, now, kettlebells stuffed in one corner for the "muscle heads" but you are not allowed to drop them, no grunting, and can't use chalk. It almost as though it is a conspiracy to make it look like you are getting a effective workout, but the gym owners know it been traditional to have the "Iron weights" even though they believe its just part of the window dressing.

kettlebells need more than motivation

Dec. 22nd.

No sence looking back! just focus.

"Our focus is on outputs rather than inputs.

Stephen Cambone

WO du jour: bands,joint mobility and jump rope

2min work sets with 1 min rest: kettlebell LCCJ

2-12kg kettlebell LCCJ 2 sets for warmup

2-16kg kettlebell LCCJ 4 sets

1-20kg kettlebell LCCJ 4 sets about 20 reps per set.

1- 24kg Kettlebell LCCJ 2 sets of 10 reps

1-28kg kettlebell push press 4 sets of 5 reps

5 sets of 5 chinups dead hang.

I don't have much use for the concept of motivation as its mostly used to get people off their ass and do something useful. Motivation most of the time is energy and motion with little of no connection to real achievement. I much rather be focused on a mission that just jumping up and down, making a lot of noise, making everyone think I am accomplishing something.

let it snow.

Dec.21st

Big snow storm last night.

I came into the game when I broke into the major leagues, the minimum salary was seven thousand dollars, and I'd have to go home in the wintertime and get a job.
Nolan Ryan

WO du jour: 500 meters rowing; can't go outside on the roads to run or bike.

30 mins. of the following: 5 pullups,10 pushups,15 abmats, 20 squats 50 jump ropes.

2-16kg kettlebell side swings sets of 30 reps

Our New York state Governor is at it again to make us poor and drive what remaining business we have out of state. Now there is a new tax on health clubs or gym memberships. Here we are on one hand encouraging our citizens to get off our butts and loose some weight so we don't become part of the growing legions of the obese. But our Governor is making it more costly to maintain your fitness and enjoy a positive activity. Thank god I have my "small box" gym and encourage everyone to "get off the grid" so it don't have these inconveniences that our system throws at us.

Kettlebells have history

Dec. 18th.


Beer consumption will add unwanted body weight..........sometimes.






"Good, better, best - never let it rest - till your good is better - and your better best."
-John Furphy,


WO du jour: Instructed a Kettlebell boot camp for one hour.

I was watching a news program in the Midwest and a reporter was interviewing a personal trainer who introduced as a fitness "expert" promoting kettlebells as the "newest fitness tool". He must of just come out of a prolong comma as kettlebells have be around for in our country for over a 100 years. But what got my attention was the young gentleman did not have any muscle in his arms but did he did have more than ample girth around his midsection for a fitness expert. It is looks like the lad only promotes exercise for his clients and is so successful that he has no time for himself. Personal training is no different that any other profession, there are good ones and not so good one.

kettlebell world

Dec 17th. wed.

our New York state Governor has imposed a "obesity tax" on soda. I hope he did this to take more out of our pockets to waste and not think this will keep people from getting fat. I did not make that shit up.

WO du jour:

cardio from hell: keep moving and don't stop!

Row 250 meters, 50 air squats, 50 jumping rope as one set.
10R/L snatch 16kg kettlebell
Row 250 meters, 50 air squats, 50 jumping rope as one set.
25 pushups on rings
Row 250 meters, 50 air squats, 50 jumping rope as one set.
20 swings H2H 24kg kettlebell
Row 250 meters, 50 air squats, 50 jumping rope as one set.
20 pullups
Row 250 meters, 50 air squats, 50 jumping rope as one set.
20 KB wall balls with 20# ball
Row 250 meters, 50 air squats, 50 jumping rope as one set.
50 situps
Row 250 meters, 50 air squats, 50 jumping rope as one set.
29:55 that was good!

I have been lifting kettlebells for about 5 years now and still don't know what is the best method to train with. To me all the organizations if you follow one, will do you no wrong. however each one does not have all the answers. many of the major instructors have attended at least two or more certifications, leading me to believe, that no one kettlebell organization has all the answers. Beyond that there is some bad mouthing by the major kettlebell master instructors only confuses new people who want to learn kettlebell fitness. Even in Russia kettlebell lifting is lesser know than here in the US, but if you listen to the kettlebell instructors, you would think that they are as popular a vodka.

The way I look at it kettlebells are a good strength endurance tool as with club bells, battling ropes, chains, sleds, stretch bands, dumbbells, barbells, etc. I use all of those, and many other techniques such as body weight, running, rowing, boxing, biking to be a complete fitness program. Bottom line, Kettlebells may be a favorite fitness tool, but it is far from having exclusive control of my program.

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

pump up the volume

Dec.16th.



You can just hold so much!








Irony is just honesty with the volume cranked up.

Warm up: foam roller and ball, 100 sit ups to warm up up back.

10 sets of 240 DL at 5 reps each

10 sets of board push up burpees 5 reps each

10 sets DB hammer curls 65# 5 reps each.

Afternoon session:

double side haft snatch: 12kgx10,14kgx10 and work set of 2-16kgx10x12.

This is harder than a single snatch but seems to train the lower posterier of the body a lot more than the single. I did rest after each set on 15-30 sec. to chalk up so I completed the routine in less than 12 min. anyway a great exercise for a change. Next time I will use the 20kg.

Volume is what I spend most of my time with on all exercises. Now that does not mean I spend a long time doing a exercise, it my be at times performing as few as 1 or 2 reps for 20 sets. That volume. At times I will do the same exercise 100-500 reps. That may sound extreme, but we don't know for sure what are true limitations are. So until I find a true expert source that can tell me what is a effective training volume, I will continue to push until my body says back off.

exercise volume has another benefit, and that is developing mental tenacity.

keep the joints oiled

Dec.15th. Monday

The joint lubrication was not what it was when I was competing, and I decided that not having arthritis or rheumatism for the rest of my life was a lot more important to me than returning to the track.

Edwin Moses

WO du jour: Warm today so I when out for a bike ride on the roads. Used my MT bike to traverse the landscape on roads with some residual ice and lots of sand. 15 miles was good.

afternoon:

Joint mobity prior to the Kettlebell press workout.

30,40,50lbs 10 reps each arm for three sets seated.

standing 5 sets of 5 with 60, and 70 lbs kettlebells.

85 lbs DB one arm rowing 10 sets of 10.

weighed chin-ups sets of 2 with 35 lbs.

I always now work on joint mobility to repair some of the range of motion lost from many years of training and not addressing that important function.

How many reps is enough.

Dec.13 sunday:

16 kg kettlebell jerked up over 9000 reps! His hands look lile raw steak. Now thats suffering. The way to go man!

Never hurry. Take plenty of exercise. Always be cheerful. Take all the sleep you need. You may expect to be well.
-James Freeman Clarke

WO du jour:

30 min. on trubo 100 pushups and 100 situps

200 kettlebell snatchs with 16kg. 20/20 reps each arm.

Oprah needs kettlebells.

Dec 12th.

What else is new!










"The function of the press in society is to inform, but its role in society is to make money."
-A. J. Liebling,

WO du jour:
20 mins of 5 pullups, 10 pushups, 15 squats.


I don't watch the Oprah show each afternoon like my wife, but she was telling me the other day that the old girl is starting to put on the "feed bag" again. Now I did not get overwhelmed on her lifetime struggle with obesity, but it just points out that most,even rich and famous people, struggle with weigh gain and loss for their lifetimes and Oprah is no different. Yes, our afternoon lady and prognosticator of every topic that we can come across, is a very wealthly, successful business woman. However, you would think that she would hire a fitness advisor, to ensure that she maintained her weight and therefore her celebrity appearance continuously. Someone has to tell her going up an down in weigh is not health, especially heading well into middle age.

Now the average persons body composition or weight gain battles have solidified that diet plan industry, as that business knows completely that the average weight loss campaign is temporary, and you will be back in the near future to be weighed in and start all over again.

You can break that weight gain-loss cycle, by analyzing you lifestyle and how you can adjust you diet to maintain a healthy body weight and a simple exercise program you love to do, that can be timed managed to fit that lifestyle, for the rest of you life.

Dec. 11.








The golden arches













Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it. Greg Anderson

WO du jour:
warmup jump rope, bands and situps
100 reps sand bag squats at 5 sets of 20 reps16 kg kettlebell: 1 min work 1 min rest long cycle clean and jerk with 10 sets

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

What no january membership drive.

Dec 10th

Picture of a pistol squat from an old basic York Barbell course. You don't see this exercise done much now, but it was common "in the day".

I just wanna build momentum again. Keeping yourself in work is one thing, keeping yourself in good work's another. But if it doesn't work out, so be it. As the Taoists say, Learn to accept that which you cannot change.

Ian Hart

WO du jour:

jump rope, 100 situps, joint mobility warmup

12x30 sec. rowing intervals. '

16kg kettlebell snatch 200 reps in 7:10 sec. (I had to sit down after that)

3 min fig 8 and catch. (what a cool down)

I was reading today something really bazaar. It appears the the CrossFit Affiliate HyperFit USA has a very unique policy. In January they don't take any new members. WOW, this goes against all fitness business practices of the Globo-fit organizations, that get most of their annual newbies each year in the first couple of months. Why is Hyperfit doing this and potentially loosing members? Well they only want serious people who make continuous progress and won't make them look bad by going to the gym for the first few months, and then fall off the wagon like the vast majority of the public when they find they have fatten up over the holidays.

Most major gyms could give a rats ass if you make progress or even show up, just as long as you pay your contract fee. What they don't realize that by have a large membership that don't make solid progress, or get fit, are making them look bad, and the whole fitness industry. I call it FITNESS A.D.D. Anyway if I had a affiliate, I would copy the policy as they are right on the money. Serious people only want to be in the presence of serious people. They don't have to be super stars, just dedication to the mission.

More kettlebell advertising

Dec 9th. Tuesday



Early fitness business advertising








The American businessmen, as a class, have demonstrated the greatest productive genius and the most spectacular achievements ever recorded in the economic history of mankind. What reward did they receive from our culture and its intellectuals? The position of a hated, persecuted minority. The position of a scapegoat for the evils of the bureaucrats.
-Ayn Rand

WO du jour:

Morning : "Annie" 50,40,30,20,10 reps double unders and situps

Did the situps with the Kettlebells in back of heels in Janda style which is a lot harder, and the jump rope with 3 times the number as I have a foot issue and can't jump too high.

two miles walk/run sprinting ever 100 yards. Leg felt good I think from the jump rope warmup. I think I will try this to see if that helps prior to a run.

Second session:

Standing Kettlebell press: 16kgx10,20kgx3,24kgx3, 28kgx3x3,32kgx3x5

seated kettlebell press: 2-16kgx10x12sets. 120 reps

Dumbell tri extension: 45x10x3.

Did you know that Lance Armstrong uses kettlebells? So do I but no one is going to put my picture on their web sites to promote kettlebell unless I do it myself. Now don't get me wrong, Lance is one of the most gifted athletics ever jumped on a bicycle and has one of the highest recorded VO2 max. Lance using kettlebells shows me that he is ready to bring it on for another Tour de France win. But the people that are promoting kettlebells and dropping his name probably don't give a rats ass about lance's bicycling exploits, and just how gifted this guy is.

Kettlebell snatch day

Dec.8th. Monday

With lifting shoes,elbow, knee braces,chalked hands, and one heavy pretty gold plated kettlebell.........game on!

"A man only learns in two ways, one by reading, and the other by association with smarter people."
-Will Rogers

WO du jour: 1st session

Rowing 1000 meters warmup

foam roller.

20 reps BB squats 3x 5o kg.(full squats)

100 kettlebell LC cleans.



2nd. session:

Kettlebell snatches:

20/20/ 16kg

10/10 20kg x10 sets

10/10 20 kg outside the legs double snatches. (these are great for the hip flexion)

worked on squatting and snatch volume today. I was really critical about my squat depth today after observing some gentlemen performing haft ass high squats, with a weight he was not able to handle, in a gym yesterday. Then with the same weight he added chains(one light link) with the weight he was unable to squat with, but managed a couple of haft squats reps with the aid of a young lady. There was no sense in interjecting as he had a " I am an expert in this gym attitude".Squatting with a good full depth is one of the best exercises you can do, but chains are for developing drive out of the bottom, which he did not venture into, and you use a weight of 50-60% of your one rep max so you apply some speed.
Have a great day suffering and remember the mission is sacred.

Kettlebells are about endurance.

Dec. 7th. Pear Harbor Day






I believe that man will not merely endure. He will prevail. He is immortal, not because he alone among creatures has an inexhaustible voice, but because he has a soul, a spirit capable of compassion and sacrifice and endurance.

William Faulkner




WO du jour:


Stretch bands and joint mobility;

50 reps each split up in sets of 10-20 reps.

50 reps; 18'' box jumping: jump up and down off for a change. deceleration is better than before.

50 reps; jumping pullups: from dead stop without too much jump.

50 reps; 32kg kettlebell swing: this is a good weight for me.

50 reps; 12kg kettlebell ft. lunge.

50 reps; hanging KTE; this is the worst exercise for reps.

50 reps: 2-35# dumbbell clean and press. Last 20 burned out my hands.

50 reps; burpees off kettlebells

50 reps; 125# barbell deadlift. last 10 fried my forearms.

50 reps jump rope x5 or 250.

50 reps; 20# wall balls. these always suck,but I need some squat work



Today was a Good workout to get back in the grove from vacation.It was not easy by any stretch, but you don't get results from slug workouts. The more I think about it though, the more I am convinced that as you get older you don't need the longer times off. Your intensity is not as strong when you are older so you are not beating yourself up as you are when younger. Therefore long durations of rest from training is not physically necessary as it is for mental staleness. That is what you have to determine; are you physically stale, or our you mental burned out. Both can effect you progress, but the mental is the most difficult to accommodate. Besides I feel like shit if I don't workout.



Kettlebells are about endurance or strength-endurance, which is what they were famous for. Pushing a sub max weights but not a low intense weight, will provide you with a physical total body endurance that no other sport or exercise will provide. It also about a gradual adaption to physical stress so your body will accommodate the increased load without breaking down. Unless you are competing and training at max levels for long periods, you may require some layoff, but for the most part, short 2-3 days of non training is all that is required to keep from getting physically stale.

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

A vacation from Kettlebells.

Dec. 6th.

Going tonight to see the latest "Punisher"movie. What can I say, I never will grow up!

"A vacation is what you take when you can no longer take what you've been taking. "

Earl Wilson

Back from vacation. I really needed to get away from my "small box" and Kettlebells so I don't get too over trained. I did some exercise in the form a body weight movemens while away, plus my so called vacation was at a Homeland security training facility, where we were active all day. Well its time to crank it back up and get ready for the new year of suffering.

WO du jour:

Stretch bands and some good joint mobility

3 sets of 10 pullups,20 ring pushups, 30 abmat situps, and 40 stick overhead squats.

10 sets of 30sec work,30sec. rest C2 rowing.

10 sets of kettlebell push press, 1 min work, 1min.rest.(8-10reps per set)

4 sets of fig.8 and hold with 20kg KB 1min work,1 min. rest.

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

Be thankful for what we have.

nov. 26 thanksgiving




Forget the diet stuff and do the dirty deal! Happy thanksgiving.











There is one day that is ours. Thanksgiving Day is the one day that is purely

American. O. Henry

WO du jour:
1 mile run followed by 100 pushups and 150 squats
1mile run followed by 100 pushups and 150 squats
26 min.

this was done early in the morning with temp at 18 deg. It took the second set of mile and pushup-squats to break a sweat. Kind of a "Murph" routine without the pullups.



Nov. 25th.

"The hell to be endured hereafter, of which theology tells, is no worse than the hell we make for ourselves in this world by habitually fashioning our characters in the wrong way.
-William James,

WO du jour:

2 mile walk/run in the morning. good quick pace on the run.

Second session:

Kettlebell side swings. 2x24kgX 20 reps X 5 sets.

Kettlbell seated: 2x20kgx10x10

Kettlebell long cycle clean 2-24kgx10 repsx10 sets.

Dumbell dead hang cleans 2-60lbsx5x10sets.

Today India was attacked by a terrorist who killed scores of incidence people. We have to continuously remind our selves her in the US that we are all targets;young,old, rich, poor. As long this human blight continues to breath the same air we do, we will always have to look over our shoulders.

You will ride in heven.

Nov 25th. Tues.

Sad news today, our friend Bob who love to ride his bike with his Friends on long sojourns across the county side. Bob was a professional person, gentlemen, father,bicyclists and strong supporter of preserving land for future generations in trust. I will miss his conversations on our long Sunday rides.

Wishing to be friends is quick work, but friendship is a slow ripening fruit.

Aristotle

WO du jour: dedicated to our friend and riding companion...Bob, who passed away today.

"Cardio from hell"

6 continuous sets of the following:

25o meters on C2 rower

50 good form air squats.

100 rope jumps

10 reps kettlebell 20kg. snatch(hard style) on each arm.

27 mins.

We don't need actors for role models.

Nov 24th. Monday.

Miss Lopez uses Kettlebells......aren't you impressed?

Don’t call me an icon, honey. An icon is something you hang in a Russian church. Call me Dame Elizabeth or call me an aging movie star.
-Elizabeth Taylor

WO du jour:

warmup: 2000 meters of rowing.
100 admats situps
50 wall balls with 20lb ball
25 deadlifts with 155lb BB
100 pushups
50 16kg kettlebell wall balls
25 deadlifts with 155lbs BB
500 jump ropes
50 16kg KB wall balls.
25 deadlifts with 155lb BB

38min. and a stiff workout.

Second session:

"Battling ropes" for 5 min. total. good warm up

Kettlebell pressing: 4o#x5, 50#x5,60#x5, 70#x5x5sets.

DB tri extensions: 55#x5x5.

I Goggle the word "kettlebell "and get 5-20 hits a day when there is an article or blog that highlights kettlebells. Invariably you read about some trainer who has taken up kettlebell lifting as a new routine for some personal training or class format. Then they drop names like Jennifer Aniston or Jennifer Lopez are now addicted to kettlebells, and that is how they got their physical presence. Its an endorsement by the rich and famous by just dropping their names, which adds to the trainers selling success. Kettlebells my friend, sell them selves assuming you know how to best apply them as a training tool.

I never put stock in any celebrity that gives an endorsement. Just because they became a race of beautiful people, does not make what they say more important than the next person you meet. Most have dysfunctional lifestyles, which we don't really want to follow anyway.

be happy in your work.

Nov.22 sat

American worker is what made our country strong.

"A lot of fellows nowadays have a B.A., M.D., or Ph.D. Unfortunately, they don't have a J.O.B."
-Fats Domino

WO du jour:

15min on bike rollers...too cold to ride outside with a temp of less that 20 deg.

10 intervals with 30 sec on 30 sec off on C2 rower.

1,2,3,4,5,6,7,8,9,10 sand bag front squat.

2 min work and 2 min. rest

4 sets of 16kg long cycle cleans

4 sets of 16kg snatch

1 set fig 8 and hold.

have a great day suffering and remember this mission is sacred.

you can fool some of the people some of the time.....

Nov 23th Sunday

"Integrity is crucial for business success - once you can fake that, you've got it made."
-Henry Ford

WO du jour:

5x400 meter runs at moderate speed on track.

10 x100 meters at sprint pace.

100 swings with 20kg.kettlebell as a cool down. That is a conflict in terms...cool down, with an ambient temperature of 15 deg.

The automobile manufacturing companies, had better find a real business model, because the one they have now is an imitation of a business.

big kettlebells big results

Nov 21 thurs.

snort that and you get a sugar high.

"I'm either shooting nine grams of coke a day or spending two hours at the gym. There's no middle ground.

Dave Navarro

WO du jour:

2 mile walk run combo. first thing in the morning.

Second session:

20 reps power cleans with 135#

20 reps with 32kg. kettlebell stright press.

Pinky and the Brain fun.

nov.19th.










"If you're not having fun it's not worth doing.
Tommy Bolin



WO du jour:



"Pinkey and the brain"


A short 8 foot hands only rope climb hands only.


100 pushups: 50,20,10, 10,10 reps


rope climb


100 20lbs ball slam: non stop thats mind numming


rope climb


100 box jumps: 50,50 reps


rope climb


100 reg dead lifts with 130 lbs.: 50, 20,20,10reps


rope climb


100 KTE sets of 10 they really suck and I get not that much out of them.


rope climbing


100 24kg swings One handed


34 mins.



I copied this WO from a Flatirons crossfit web site. My wife likes Pinkey and the Brain and it looked like good session. I modified it as I did not have a full length climbing rope and did not do the burpees as I ran out of time. The next time I will add the burpees but the SLHP is too much on the erectors. the KTE really suck. May use the Getup situp the next time.




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

good kettlebell snatch workout

Nov.18 tues.


Make extra copies please!





The young always have the same problem - how to rebel and conform at the same time. They have now solved this by defying their parents and copying one another.


Quentin Crisp

WO du jour:

15 sets of 3o sec. work and 30 sec rest C2 rowing intervals.

200 reps of side Kettlebell swings with 14kg

second session:

100 reps of hard style snatch in 3;49 with comp style 16kg Kettlebell.

20 sets of GS snatch 1 min work, 1 min. rest. for 200 reps.

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

Invest in your health. Stock market now a poor chose

Nov 17Th. Monday

A market is the combined behavior of thousands of people responding to information, misinformation and whim."
-Kenneth Chang

WO du jour:

18 mile bike ride. Temp. at 40 deg. but a very good ride.

Second session:

Warm up: "Battling ropes" in 30 sec. intervals for 10 sets.

16kg long cycle push press practice: 42 min. with one min intervals.

It does not take a MBA to determine that Investing in the stock market is a fools bet. But If you want to put your money were it is going profit you as a person, is in you physical fitness. Being strong, having stama, will enable you to survive the stressful times as the economy straightens out....... and that may take some time.

20 reps is a good round number.

Nov.15Th.

Bonny Parker had no trouble making difficult decisions.






"We can try to avoid making choices by doing nothing, but even that is a decision."
-Gary Collins



WO du jour:

warm up and then 10 hill sprint repeats. Legs were quick for a change. 150 yd run.

second session:
bands warm up;
50 pushups
20 ab rollers
20 reps ft.squats, 3 sets of 16kg KB.
20 reps full dips
20 reps 1 leg dead lift with 2-16 kg KB.
20 reps bottoms up with 14kg KB
2o reps ab roller
20 reps Eider arm flush.

I have always performed a 20 rep training period some point during the year, for endurance but it always contained the work capacity component as you move to a power phase. However the weight used most of the time is at a level you can complete 10 reps easy so at rep 15-20 is a stretch. All you need is a month or so of sessions so you go into the new year prepared for hard work.

Good day to deadllif; its raining.

Nov.14th

Old picture of a strong man performing a "hip lift" Huge weights were lifted in the past by many strong men of the day.

Appearance rules the world.

Friedrich Schiller

WO du jour:

warmup with bands and 10 min. on heavy bag.

Barbell deadlift: 115-385 for 3 reps each 12 sets total

2-Dumbell dead hang clean and press 40-60 lbs 3 reps for 6 sets total

2-KB side snatch and static hold at top. 12kg. to 28kg. 10 set total.

Have a good day suffering and the mission is sacred

Kettlebell snatch and them some.

nov13th

I am not a fan of "big Box gyms" but I don't believe they should be trashed by other is the fitness business. Leave the demonizing to the media and politician's which is their expertise.





"Know how sublime a thing is to suffer and be strong.
-Henry Wadsworth Longfellow

WO du jour:

morning run walk of 2 miles. more running.

Second session:
50 reps situps

50 reps goblet squats.

50 reps ring pushups50 reps ring rowing 5 min. fig 8 and catch with static hold at top.( help my rifle shooting arm )
10 mins of 16kg long cycle cleans.

There are only a couple of variations of snatch when using a barbell or dumbbell. However, the Kettlebell has a dozen or more depending how creative you can get with shoulder articulations. This is one of the advantages of kettlebells you have when you first start working on Olympic lifts. It usually requires more flexibility using a barbell, but you can learn the same motion with a kettlebell quickly. After you have perfected the basic kettlebell snatch, you can start to use the variations of lateral, side, frontal, kettlebell snatches. One of my favorite is the lateral snatch which is more of a traversal movement and resets the shoulder into the joint socket better sometimes than the straight frontal snatch. However the most difficult version, is the snatch into a squat clean and up into an overhead squat. Or snatch two kettlebells from the sides of the legs instead of between the legs.

A business on a decline

Nov.11th. wed.

Exercise machine circa 1900. over a hundred years later and they still try to get fit without working hard.





"You manage things, you lead people. We went overboard on management and forgot about leadership. It might help if we ran the MBAs out of Washington.
-Grace Murray Hopper

WO du jour:

warm up with stretch bands and joint mobility.

set C2 rower for 30 sec work,30 sec rest. 15 sets and last set a 1;37 /500 meters.



10 min on heavy bag



second session:

1-16kg press 10l/10r

1-16kg snatch 10l/10r

2-16kg press 10 reps

2-20 kg press 5 reps in one min. for 10 sets. static hold at top of press.

10 pullups to chest.

I was reading the other day in a fitness club business journal that this year was the first time there was a decrease in fitness or health club memberships. Now this was before the current accelerated down turn in the economy deep into the toilet. Making things worse, there is a demographic change in the number of 18-45year age group who historically join health clubs. Since the normal attrition rate of membership in health clubs is 25-30 per cent that have to be made up each year, its going to be a continuing decline in club membership as there will not be the numbers that normally make up for members who quit each year. Every 3 years there is almost a complete turn over in club membership that has to be recruited.



The solution the journal has to regain membership levels, was to bring in a new group to fill the clubs thread mills. The group what the business experts suggested was to get the "seniors" into the club and make it more "senior friendly" What does that mean? souffle boards, chest sets, or mini golf . I got a new flash for the experts of business treads, N.F.W! Seniors already know about health clubs and if they as a group, would be there now. Yes, this is a increasing demographic group as the "baby boomers" retire, but if they were inclined to join, they would have long before they retired.

I belong to this "baby boomer" generation. Those of us who exercise are commited to the cause, but the ones who have not, will not be inclined and if they do decide to "regain their youth" then you will have to comvert your club to handycap organized, lots of AED's in every room and Bing Crosby music. Then you have to get your personal trainers to work with them and few trainers want to deal seniors when you can work with some hottie.



My suggestion is try to Keep the members you have by offering servives and facilties that get results for the time you put in. Because you are not going to get 25 per cent more "geezers" to refill you club.



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

When do you need to be fit?

Nov. 8th. sat.

Deer hunting is fun until you have to drag the carcass out of the woods.

" The goodness of a thing created is the perfection of its fitness for the use which it serves. Now that use is either particular or universal. "
William Ames

WO du jour:
18 mile bike ride first thing in the morning. Temp 55 warm for this time of year.

One of the pieces of training equipment I use ever so often is a weighted drag sled. The main purpose is to train the legs,particularly the hamstring muscle grouping. when you are dragging this sled around you may wonder what functional situation it would be used other than playing football.

Well My Friend ED,who is a fit gentlemen, was hunting last week and was successful in getting his Deer in the wilds of New York State. As a hunter That's what you hope to accomplish each hunting season. Now comes the real fun! You have to drag your gear, tree stand and don't forget the now lifeless deer. I am sure that Ed understands that the deer never drops where you shoot him, the deer more often will run for a time until they expire. so you may have to extricate your deer for a distance you had not planned on traversing. Well Ed got his stuff together and with deer in tow, headed to his vehicle, which was some distance way. If you are dragging a deer, you have to also consider the coefficient of fraction of the hair which makes dragging the deer out more difficult(Bears are worse). Nothing is ever easy in the woods. As a result, Ed got a good leg workout and his fitness came in handy for something. The moral of the story is that if you workout or subscribe to some fitness program, you never have to worry if you are going to complete the mission.

Nov 7th.

Shutting off the thought process is not rejuvenating; the mind is like a car battery - it recharges by running.

Bill Watterson

WO du jour:
joint mobility warm up and 5 min of 12kg cleans
10 min long cycle clean and jerk for 110 reps.

Son, you are going to need dental work.

Nov.6th.




Look Ma,No hands!














"The people who say they don’t have time to take care of themselves will soon discover they’re spending all their time being sick."
-Patricia Alexander

WO du jour:

3 mile walk/ run. 50-50. Let felt good and contiue to increase the distance running and still maintain speed.


second session: good joint mobility warmup.
10 reps of the following:


one leg pistol squats

24kg snatchs

ab roller

pronated pullups

full dips


Nov. 5th.
WO du jour:

warmup well with bands and joint mobility

8set of three reps of the following with a 30 sec or less rest.

barbell box squat on 12" box.

Deadhang Kb press. 2-28kg

regagade row with 40 kg kettlebells.

weighted pullups

prone tricept extention with 16kg kb.

10 min pushpress with one 16kg kettlebell. over a 100 reps.


nov4th.




This is a picture of the world's tallest tower,a real feat of engineering.

"Being a runner means you are now "free" to win and lose and live life to its fullest."

Bill Rodgers

WO du jour:

3 mile walk-run first thing in the morning.

30 set work sets/30 sec rest. 16kg kettlebell

31 sets of snatches.

Just vote and shutup Please

Nov.3rd

Don't forget to vote Tuesday.......What!

"It doesn't matter who you vote for. It's still the same billionaires that run the world.

Geezer Butler

WO du jour:

warmup with bands and foam roller

21,15,9 reps AFAP

95lb power clean with full burpee

2-24kg kettlebell out side the leg swing.

18" box jumping

10min 5 sec.

Nov. 2nd.

That's one way to get full extension on the one arm press.

"Speed is a great asset; but it's greater when it's combined with quickness - and there's a big difference.

Ty Cobb

WO du jour:

150 meters sprinting and Kettlebell squatting swings

10 sets of sprinting on track.

10 sets of 16kg kettlebell squatting swing for 25 reps.

took time of first interval and last and reduced by 5 sec. on run.

the squatting swings are a special version of the two handed swing only ending up in a "air squat" position at the height of the swing. Its a real glute or butt activator as well as a good joint mobility motion for the sprinting intervals.