short endurance session.

Feb. 22



One arm snatch by one of the greatest Russian lifter ever produced. If you don't know his name you would never understand.

Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.

Dan Gable

WO du jour:

Rowing warm up: 2000 meters. Bands light kettlebells.

10 sets of 5 Kettlebell squat snatch lift with 12kg

10 sets of 6 reps dips on bars.

5 min GS push press 16kg.

5 min GS snatch 16kg.

5 min long cycle 16kg.

all three sets were done with 2.5 min each arm with no rest between sets or exercises. 15 min without setting the kettlebell down. It really felt good when I stopped; go figure.

Feb 21th.






These solders are performing what appears to be thrusters. Its a great exercise, I only wish they did that when I was in the military.




WO du jour:

warm up up with Indian clubs, battling ropes, and bands.
1 leg platform squats: 20 reps or so on very high box.
40lb one arm squat snatch. 40 reps
40 reps L sit pull ups: that took a lot of time as I can only do 2 or 3 at a time.

Reciprocal Inhibition; kettlebells are the answer.

Feb 18th


I would not want to be in the gym to witness this and not make some smart ass remark, even though it a significant feat of strength. They now have a belt just for hanging weights around your waist to avoid such comments.

Give me a lever long enough and a fulcrum on which to place it, and I shall move the world. Archimedes

WO du jour: Morning

Warmup with bands and light kettlebells

10 reps kettlebell thrusters 16kg.

10 reps pullups

20 situps

20 side kettlebell swings 24kg

Afternoon:

Battling ropes warmup and indian clubs

3 sets of 16kg kettlebell snatch @2.5 min each arm continously.

15 total mins.

5 min seated press.
"Reciprocal inhibition" sounds like method for safe sex, but it is really one of those fancy concepts in exercise science that describes how muscles oppose each other to allow movement. one side of the joint relaxes so the opposite member can contract. When I was one time impressed by NSCA journals, they would explain some of these concepts in terms that would impress the uneducated when it comes to fitness and athletes. But today I know we don't have to make exercise so complicated and contradictory by the information that is published each year. Remember, we are getting fatter and less athletic each year as a nation.

Kettlebells when performed in GS lifting style has a natural reciprocal inhibition or you will not be able to use the weights in such duration with efficiency.

WO du jour:

early crossfit model during WWII

Feb 17



Crossfit WWII style





"It's not the load that breaks you down - it's the way you carry it.
-Lou Holtz

WO du Jour: warm up with bands, Indian clubs, pulleys.

50 reps of 2-12kg kettlebell side swings
50 reps of 2-12 kg kettlebell side snatch
50 reps of 2-12 kg kettlebell bottoms up snatch and press.

GS practice: level 13 2.5 min work on each arm and 2 min rest
2 sets of 5 min each with 16 kg. snatch 35 reps per hand before switch.
2 sets of 2.5 min 2-16kg long cycle clean.
1 set of 5 min 16 kg fig 8 and catch for cool down.

Afternoon: Bike ride 16 miles. Temp 40 deg. great ride.

From the picture above you see servicemen during WWII at basic training. Although the weights were crudely made with cans filled with concrete and a length of pipe, it served the purpose to give our troops the upper body strength. Back in the day prior to the war, lifting weights were only used by a few people, who were considered odd balls. Now you find Crossfit"boxes" used in many of our military facilities all over the world. It this trend continues we will have the fittest military in the world.

Blackwater logo change to PC level

Feb 16 monday:


Its now a collectors item.



"Effort only fully releases its reward after a person refuses to quit."
-Napoleon Hill

WO du jour:

bands and indian club warmup:

Tabata "Battling Ropes" 9 sets 20 sec work, 10 sec rest.

10 sets of barbell dead lifts: 145-375

10 sets of kettlebell push press. 20 kg to 36 kg in sets of 3 reps.

"Blackwater" is a security training firm that has received a lot of bad press by the media for some of its company work when conducting security operations in the war zone of Iraq. As contractors, they are trained to perform various kinds of security protection in a very difficult environment. As a result of incident inwhich some of Iraq citizens were killed, a few of its contractors were charged with a crime and the company lost its contract to protect state department personnel in Iraq. That's the short of it.

Blackwater will survive this upset in their business by changing their name and refocus its core business model on training which is the best in the world for law enforcement, civilan security and citizens who have to defend themselves . Blackwater now has several more training centers like the first one in North Carolina that provides high quality defensive firearms and protective service training at any level. But to demonize a company just because some of its employees made mistakes in judgment in a war zone, and to make political mileage, is something we have to all be concerned with. Blackwater trains warriors who do gods work.

Tough times never last, but tough people do.

"

Squat cleans are man makers

Feb 15Th.

My collection of kettlebells is almost as complete.

WO du jour:

crusher grips up to 250#, stretch bands and Indian clubs. What? no fucking threadmill! Homie don't do gerbil walk. Jump rope.

30 reps 4okg sand bag squat clean and then 30 reps dips

30 reps 2-20kg kettlebell squat clean and 30 reps pullups

100 sit ups

40 kg kettlebell cleans 2x5

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

Kettlebell sessions for this week.

Feb 14th. Valentine's day




Stimulant package






I always keep a supply of stimulant handy in case I see a snake, which I also keep handy.

W. C. Fields
WO du jour:
5000 meter rowing: 30 sec fast, 1:30 easy. #8 setting on the C2
level 13 GS kettlebell sesssion: 2.5 min each hand work then 2 min rest.
cleans 14kg
snatch 16kg
push jerk. 16kg.



Feb 13th.
rest day

Feb 12th.
WO du jour:
BB front squat and dead hang clean couplet. 40 reps each
Dips: on fixed bar 40 reps
Level 11 GS kettlebell training
snatch
Push jerk
bottoms up push jerk
2 min each arm then 1 min rest on each

Feb 11th.

WO du jour:
shoulder warm up:

100 swings with 12kg.
12kg clean 30/30
16kg clean 30/30
12kg snatch 30/30
16kg seated press 25/25 2 sets

Feb 10th.
WO du jour:
Short bike ride to warm up:
2 min work and 2 min rest with 16kg. KB GS snatch lift
4 sets of 2 min each hand. @10 reps per min. pace
single kettlebell snatches from the floor. 50,60,70,80,90# 90# was a record which was easy.

First official GS training session.

Feb: 9th.







The Job is never finished.

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:
first session: set timer for 20 mins. and perform as many sets as possible.
250 meters on C-2 at a #10 setting.
21 95# SHDL
15 pullups ( had to use assisted pullups)
Made 6 sets.(bicepts started to cram a little from all the concentric pulling)

Feb 8th.
Sunday bike ride. Wow! its almost like spring with temps down up to 40 degs. First real bike ride in a month where I can ride on regular roads. The roads are filled with salt and lots of sand from the frequent applications durning this long winter. Well, the ride was sceduled for 20-30 miles, but the sunny morning turned to over cast, then of all things, it started to rain. Shit, I got wet and after a haft hour of riding in the cold rain and decided to cut and run. Total ride about 18 miles at a good spin pace, but it was worth it.

World kettlebell club adds another convert

Feb 7th.

Don't that kettlebell look good? They also perform just as well.







WO du jour: World Kettlebell club fitness license workshop


Mike Stefano conducted a world kettlebell fitness style training at his gym. The program consisted of going over all the primary lifts in Girevoy sport so the technique was consistent with performing timed sets with a challenging kettlebell. Mike is a master kettlebell coach and author of the Fireman's fitness program. As a retied career fireman, who knows that the best way to become fit and develop the necessary attributes for responding to emergencies,is fitness what kettlebells can supply. Mike did a great job in demonstrating all the lifts to us who had prior experience and get more efficient technique. It was well worth it an I

I have been using kettlebells and attended a number of training session with top kettlebell coaches, but this kettlebell style really represents what kettlebell sport is all about. It is efficient and physically adopted to develop maxium speed strength and large work capacity.

World and the American kettlebell clubs both have a periodization program's so if you want train for max fitness or compete in a sporting event that is growing in size. The kettlebell are all standardized in size so no matter what weight you use the physical positioning will be the same was you change weights. This is critical when the slightest change is you style with impart unwanted stressor to you technique, so your lifting performance to achieve max reps with a chosen weight more difficult. The world kettlebell provides each trainer with starter kettlebell so you can start training new.

The world kettlebell program is the work of Valery Fedorenko, who is a international master of sport, which is highest level of sport competency that one can achieve. Everyone spends quality time with Valery if they want to be a good kettlebell coach.



So now I should have the tools to go forward and perfect my kettlebell program, which should take me into the next century.

Performance gains with hard work not dope

Feb.5


This is what our disgraced athletics may need. Gold metal winners smoking dope......sad state of affairs!





"Most of our faults are more pardonable than the means we use to conceal them."
-François de La Rochefoucauld





WO du jour:


Warm up with bands and light pulley.


30 burpees with pull ups
Set gymboss to 15sec.work and15sec. rest with 16 kg kettelbell GS snatch. (no hail Hitler snatches)
61 sets or 400 reps in 30 min.

It takes personal responsability

Feb 4th.

This lady took responsibility of her weight condition and changed her life on the "big looser". But not all are that successful.

What distinguishes the elite from the masses is their insistence on quality. This implies a responsibility, to all, for all …” “You have not done enough you have never done enough, as long as it is still possible that you have something of value to contribute.”

WO du jour:

bands and pully warmup:

set timer for 30 min work and do as many reps of the following:

2-16kg kettlebels, dead hang, squat clean to rack, perform a lunge with each leg in rack postion, then push jerk, and return to dead hang.

60 reps in 30 mins as my back started to tighten up so I did them 2 per set then to the floor from the squat cleans, but actually the weight is light for the push jerk. I wanted to do 100 reps and with a heavier weight, but it was my back spazing out took me out today. I will however do this again soon as it felt real good.

2 min 16kg push jerk 30 reps

5 min 16kg fig. 8 and hold.

I was watching the 'Biggest Looser program" the other night for 10 mins, as that is all I could stand. No I normally don't watch these unreality programing, but I could not believe the size of there people and stand there exposed with little clothing and tons of fat literally hanging like heavy circus tents for millions to see. One of the weight in, which is performed on a truck scale, did not loose one fucking oz in a week of training and dieting......so she claims.

The short of it is that the lady who did not loose weight, based on her demeanor and excuses, did not take responsibility and took the victim role as an excuse for not being responsible for her actions. What a surprise that is, how do you think she got morbidly obese in the first place?

I you want to loose weight, get stronger, its up to you and you alone. It just that simple.

Good old days

Feb 2nd

This is what was used in the day.....yes there was no plazma TV.

WO du jour:

10.9.8.7.6.5.4.3.2.1. rep AFAP

14kg trusters

burpee and pull combo

19:44

I wanted to use 20 or maybe 24kg for the trusters but I had to work out very eary in the morning and not warmup up for pressing.

Super bowel sunday

Feb 1st. super bowl sunday


"When I played pro football, I never set out to hurt anyone deliberately - unless it was, you know, important, like a league game or something.



Dick Butkus





WO du jour:


500 meter rowing with damper at 10 for the first time( boy that got my attention)


10 pullups


50 pushups


30 kettlebell side swings with 28 kg.( really too heavy for that but what to hell)


500 meter rowing


30 wall balls


30 box jumps


30 stepup with 28kg kettlebells.


500 meter rowining


50 abmats


30 2 kettlebell side, bottom up, overhead snatch.


19;52 good session but the rowing really made the intensity go up with the # 10 damper setting keeping the rate a 1:49 or less.

P90X is OK but, there is better out there.

Jan 31

P90X system has a lot of good exercise, but getting people to train consistently at home you can't buy or sell that.








All truly great thoughts are conceived by walking.
Friedrich Nietzsche
WO du jour:

Bands, pulley and joint mobility warm up well especially the shoulders.

5 reps with 2 kettlebells LCCJ alternated with L set pull ups

20#2 sets

30 # 2 sets

40# 2sets

50 # 8 sets

60 # 1 set

70# 1 set

For those who are not aware of the latest fitness craze to come down the golden path(that's slowly turning into a dirt road) P90X in one of the new DVD home fitness program.

I got to see some of the program and here is my unqualified opinion on this and other DVD programs.

• Just like Jane Fonda, DVD for fitness sells and makes the author rich. (they call that in the fitness industry a "revenue stream".


• The P90x does incorporate all kinds of fitness tools like dumbells, body weight exercise, boxing and pullups. The attempt is to get more of the body involved and keep up with the success of crossfit type training.


• Just like fitness equipment you buy for your home gym, 90 % will not be used or followed in a few days or weeks without out side coaching or training.


• A rare few obtain the results at home, by oneself, that they show on the commercials. Why, that human nature my son.

Jan 29th.


This is Paul Anderson doing high pulls

You don't get strong lifting plastic weights or sitting your ass on some machine. Simply grab a bar and pull.

WO du jour:

Crossfit "E-liz" 21,15,9 reps for time

full barbell power clean with 135# (my racking sucks from lack of practice)

stationary dips( it should be ring dips but my shoulders are an issue for now)

09:23

a little endurance today

Jan 27th.

It is when power is wedded to chronic fear that it becomes formidable.
Eric Hoffer,

WO du jour:

No warmup except for some joint mobility.

5 min. rope jumping. Calfs got cramped after 3 mins. but finshed

100 pullups but only got 76 reps when arms started to cramp too much.

5 min. fig 8 and catch with 20kg. kettlebell.

100 pushups: last 20 was slow.

5 min side and center swing with 20 kg. kettlebell.

100 situps

5 min kettlebell cleans with 20kg

100 air squats:

41 min totals but the pullup eat up a lot of time to try to get the hundred.

Here they come for us

Jan 26th.

Remember, when they come for you, they eat the weak ones first.

Morning session wake up call: 2000 meters rowing, get your ass off and do 100 pushups, get you ass off the floor and crank out another 2000 meters of rowing.

18:00 mins of fun

Afternoon session: Barbell deadlifts and Kettlebell squats

worked up to 10 singles with 405 lb deadlift
10 singles of 2-28kg kettlebell full squats

Jan 25th. sunday :

Good shoulder warmup, with pulley bands and dumbell movements.
VO2 session. 16kg GS kettlebell 15 sec work 15sec rest. 50 sets
300+ reps at 6-7 reps per set.



Jan 24th.


The best way to get yourself a reputation as a dangerous citizen is to go about repeating the very phrases which our founding fathers used in the struggle for independence.
-Charles Austin Beard

WO du jour:

bands and pully warmup: get shoulder up to speed.

5 sets of the following AFAP with 75 lb barbell

5 hang cleans, 7 HPDL, 5 push press.

6:10 min. each rep was full.

10 sets of 3 reps: seated KB press and hold at top and nutrial grip pullup with no rest.

Jan 23rd.

easy session:

5 sets of 21 burpees, 20 reps lunges with 45 lbs., 20 reps 2-14kg side kettlebell snatches. (maybe it was not that easy)

speed does not always kill.

Jan 22nd



This is the best redneck "six pak"





" Power and speed be hands and feet.
Ralph Waldo Emerson

WO du jour:

Morning:

Speed training on my running coarse. set Gymboss to 10 sec. run, 1 min. recovery. The running rate was not full out but a lot faster than in the last couple of months. 21 sets at 2miles.

Afternoon:
6 1 min. sets of "Battling Ropes"
burpees and pull up combo for 20 reps.
28-36kg push jerks for 10 sets of 3.
16kg pull ups

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

Get a grip

Jan. 20th.

The best mirror is an old friend.
-Peter Nivio Zarlenga

WO du jour:
moringing session: non stop

5 rounds of 25 reps each of the following:

situps;

2-16kg kettlebell side swings

pushups:

135 lbs deadlift:

16:02 not bad for first thing in the morning.

Afternoon session:
5 min. fig 8 and catch warmup

12kg snatch; 25/25
16kg snatch 20/20 20/20/ 20/20
20 kg snatch 10/10 10/10

5 min 12 kg snatch 92 reps.

I have added as of late some crusher grip training to add a little more to my grip. You start of f with 100# then 150, and some singles with 200#. It too early to tell if its help my endurance but the 200 is getting easier. I might even get a 250 now.

Back in action.

Jan. 19th.

We have a new leader in the white house, wish him good luck.



"A President cannot always be popular.


Harry S. Truman




WO du jour;



Morning session: jump rope warm up, 10 sets of step up squats with dumbells and super setted with Dumbell power cleans.





afternoon session: Kettlebell LCCJ with 24 and 28 kg; 10 sets of 5


dumbell rowing 75# 10 sets of 10





Bally’s falls into bankruptcy again for the second time in 3 years.


I got some advice for Bally's total fitness that may keep you in business:

1. get rid of all the flaky fitness non productive, trendy, class programs. that will save some you your trainer overhead. Get rid of the Pole dancing, step classes, dance classes and lifting plastic weights.



2. get rid of and don't buy the latest treadmill or elliptical machines that comes out. Just use a couple for speed training and rehab. Keep a few spin bikes for those who like to bicycle and add some turbo setup for people to bring their bikes in for training. You will save tons of overhead and expense.



3. get rid of the wide screen TVs. If you want to watch TV go to fuck home and let people concentrate on training.



4. Set up lifting platforms for weight training with a rack for squatting and pressing off on each platform. Make sure you have plenty of bumper plates and one set of powerlifting plates and bar.



5. get rid of the juice bar. people can make up their own, and sanitation is an issue. Show member what to drink and eat to supplement their training.



6. Make sure you have some space set aside for body weight training with sit up benches and pull up and dip bars.



7. make each member go through a month of training on basic weight lifting body weight exercise. Each member has be know how to exercise and stay with an effecive program.



8. Have training on diet each month by a specialist and give each member a diet based on their needs.



9. get rid of most of the machines used in body building. Most are useless and cause injures. replace the machines which case money to purchase and maintain.



10. Get rid of the tanning setups. You are not in the tanning business you are in the fitness business.



11. Only take members who after an interview, will stay with a program. If they don't know what their fitness goals are most lightly they will not stay and make you look bad. you want paying members, but you don't want the ones that don't get results of some kind.



12. show members how to train in short durations for more effective results.



13. Your business model has to change to one of less glitz, glamor to one that is more cost effectiveness and efficiency.

Fail to plan, plan to fail.

Jan 12th. monday:




I don't think so.






WO du jour: Bands warmup, foam roller, 50 situps
10 sets of 10 reps of the following:
kettlebell step up box squats 2-16kg
Kettlebell see saw press 2-16kg.
pullups:
Kettlebell suitcase deadlift 40kg
Dips
28 mins. ( this session is for my biking prep for the season.)





Jan 10th



I like this track bike as it made for everyday use.









Americans are a can-do people, an enthusiastic people, a problem-solving people. And when given a direction and given a plan, they'll sign on.
Henry Cisneros



WO du jour:



bands and pulley warmup especially shoulders.


10 sets of 10 or 9-11 reps per min. kettlebell LCCJ


2-16 kg kettlebells


4 sets or 10 reps with single kettlebell.


20kg kettlebells


24kg kettlebells


28kg kettlebells.


total for the session 220 reps.

The experts have spoken... crossfit is unfit.

Jan. 9th.





I learned that it is the weak who are cruel, and that gentleness is to be expected only from the strong."
-Leo Rosten

WO du jour: Rest day(so it my way of resting)
100 burpees on fists, 100 situps, 4x2 min sets on heavy bag, 2 min fig 8 and hold with 24kg kettlebell.

I subscribe to the chat group called "supertrainer" made up of trainers, coaches, phys ed teachers and all types of fitness aficionados. As of late the main topic of the day has been CrossFit as a exercise system. Of coarse the experts were explaining that the GPP will not serve the elite athletic. So fucking what!
Crossfit primary focus is real average Joe who have to be fit to perform at their professions other that an over paid prima dona elite athletic. If some fitness system gets a large group in some level of fitness, and they enjoy it, then its much better than some high end periodization system that take a mathematician and a physiologist to manage.

There is nothing wrong with Crossfit except some jealousy by trainers who are not profiting form it or they were not the ones who thought this up to enjoy its success. Personally I did not affiliate as I did not plan to be tied down to a business even though I follow most of Crossfit exercise model. I have my own model which works for me a provides me with plenty of flexibility.

At my age, I have to modify some of the crossfit workouts for lacking some of the flexibility issues form a number of previous injuries, but I keep with the modality intended as close as possible. Sometimes I can do the volume,weight, or work capacity, especially when using kettlebells on a lot of the routines. Do I perform all the routines? hell no! Like the muscle up, which I can do in sections, but my shoulders won't support that benchmark exercise, or a good overhead squat with the barbell nor kipping pullup. Therefore, it not in my cards to be able to be proficient enough to coach crossfit totally, so I will never have a small box affiliate.

Have I benefited from Crossfit. You bet your ass! I have a low body fat, ripped arms and legs, resting pulse rate of 40 bpm. I can exercise all day if I want, and do some days, and a fitness level of a person haft my age. So when I hear the critics of crossfit, come talk to me and I will set you straight.

Incidentally, There have been elite athletics who tried to make it in the SEAL program, which is the ultimate GPP program and left with there pants around their ankles.

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

Brother its not heavy, it just looks like it.

Jan. 8th.




It's not the load that breaks you down - it's the way you carry it.
-Lou Holtz







WO du jour:

Warm up with bands and pulleys.
100 back squats without dropping weight 100 lbs.

5 pullup and 10 pushups as a set each min. for 10 min. (50 pull ups 100 push ups)
150 kettlebell snatches in 7 minutes.


The barbell squats at high reps makes a good warm up. Tom Platz, the body builder, had some of the most massive quads from heavy, high rep squats. He would take weights of 3-400 lbs and squat for time or 50 or hundreds reps. It was extreme even by today's standards of body building.

Up for a little jog

Jan 7th. 2009

I believe that sometimes you have to look reality in the eye and deny it.
-Garrison Keillor

WO du jour:

10 sets of 10 reps of the following with no rest except to chalk up.
175 lbs deadlift, with overhand grip fast.
28kg kettlebell double floor press
28 kg kettlebell double cleans.

another good combo of full body exercises all in less than 30 mins

Don't drop the kettlebell on your head, big guy.

Jan 5th.

This old picture is not one of good kettlebell pressing form. No one today lifts a heavy kettlebell with the shoulder in that position. Maybe the dude was real strong anyway and can lift anyway he wants.

You make the world a better place by making yourself a better person.
-Scott Sorrell

WO du jour:

Warmup: 25 situps, 25 push ups, 5 pull ups 3 sets.

50 reps of fig 8 and hold with 20kg kettlebell

2 mile sprinting and walk.

afternoon: bands warm up.

one arm kettelbell press. 24kg kettlebell 3 reps for 10 sets

Each rep was done with a clean and then a 15sec static hold at the top. It was a great ab workout.

Is that the mother of all Kettlebells ?

Jan 4th.
At 112kg, kettlebell. Most people could not even deadlift this monster kettlebell off the ground. Anyway that is a impressive lift from a very strong gentlemen.

Man's biological weakness is the condition of human culture.

Erich Fromm
WO du jour: Bands, pulleys, joint mobility and burpees for warm up



chin ups sets of 6 sets of 5 reps
Step up squats with a contra lateral 24kg kettlebell 6 sets of 10 reps.
6 sets of 15 reps each hand of 16kg kettlebell GS snatch.


The snatch reps on each arm are being increased slowly. My technique is getting more stylish and I work up some good quality cardio. God I hate that term(cardio), for metabolic conditioning.

Crossfitters have more tools than Sears

Jan 3rd. 2009



Man is a tool-using Animal. Nowhere do you find him without tools; without tools he is nothing, with tools he is all.
-Thomas Carlyle

WO du jour: 2 miles of sprinting and walking.

The average crossfitter or kettlebell lifter, is also a tool oriented person. We know that there is no limitations on materials or equipment that can be used to facilitate the Work Of of the day...... except maybe a poor imagination.
Kettlebells, clubbells, kegs, ropes, plastic pipes are all tools you will find in a crossfitter arsenal of fitness equipment.

Jan 1st & 2nd. Happy New year!

Jan 2nd. 2009

Time to clean up my office for the new year.

Let the refining and improving of your own life keep you so busy that you have little time to criticize others.
-H. Jackson Brown,

WO du jour:

bands and joint mobility warm up

2-16kg side kettlebell swing: 150 reps

LCCJ 16 kg kettlebell 100 reps.

Barbell SDHP 75# 75reps. this is the stress builder as I perform it at cleaning speed instead of deadlift speed.

burpee with a pull up 75 reps.(Its a 5of6 step burpee which seem to feel better with the pullups)

I was reading an article out of one of the main fitness web sites, which is mostly a promotional site for supplements, equipment, and training services. It targeted toward the bodybuilding world, but they do have good articles from a number of great contributors. Every so often someone will trash Kettlebells, and Crossfit as either ineffective, or won't get you strong. Their modivation is to justify their cut of the pie or their particular theory on what constitutes fitness or strength.

This one gentleman, a so called strength expert, has voiced his negative view of especially Crossfit methods. He stopped to say that in his vast experience training world class athletics that he would never use crossfit to develop world class athletics.

It real easy to train world class athlete as they are physically gifted to start with and all you have to do is keep them on some program they like and they do all the rest. You don't really need a PhD in exercise,for most top athletic are motivated and focused right out of the box. Therefore they are the easiest to get results from. Training the average Joe and Jane is what takes the talent. Since Crossfit has over 600 small box gyms with hundreds of converts getting results that they picture each day. That's more that I see out of this so called expert of exercise and strength. There are more than a few strength coaches, (the colleges and universities push them out by the hundreds each year), How many of them can say they get university level results from all they coach each year?

you don't need to criticize or bad month some one who may be competing with, all you have to do is show everyone by your services that you can get positive results and they will beat your doors down. If it was not for the drugs few would ever the high profile results you see in the Mags. Just look around you with the obesity rate growing like the waist lines each day at all ages,we are not doing a great job in getting the masses fit.

My father was a world class athlete and never had a coach and trained himself most of his life, the best you could do is slow him down.

Jan. 1th 2009

If we like them, they're freedom fighters . . . If we don't like them, they're terrorists. In the unlikely case we can't make up our minds, they're temporarily only guerrillas.
-Carl Sagan,

WO du jour:

one mile run, 70 chinups, 140 pushups,210 squats, 100 situps.

27 mins. Cut short for today.

Dec. 31st.

Dec 31Th.

Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.
Dale Carnegie

WO du jour: 1 mile running. Snowing hard and just did some intervals. Sucks but you can't get the job done sitting home watching out the window.

10 reps 2-12kg kettlebell double side swing.
10reps 2-12kg. kettlebell double front squat.
10reps 2-12kg kettlebell double side snatch
10 reps 2-12kg kettlebell double see saw press
10 reps 2-35# dumbell renegade rowing.
10 set of each for 500 reps total.
26;59 did not rest much at all just to chalk up hands. Next time go with the 14kg

Great training session and will use it in the future. I could do with heaver weight, but I want the work capacity for a few months. the series of exercises were chosen to challenge the body for GS work load and don't drop weight until the end of the exercises. Prior to the exercise, I spent 5 min working the crusher grippers. Normally I don't do a lot to direct grip work with all the kettlebell exercise I do over a week,but like all training you sometimes need a little concentration.

I don't know what outside training I will attend next year, but its going to be my last as I don't think that the major instructors out there have all the answers and most train to beginners. I probably experiment and research just as much as the major trainers as they are probable too busy trying to make a living and promoting a business.

Dec 29th.

Dec 29Th.

Training was a time where resolutions made in the enthusiasm of an inspired moment were put to personal test.

Herb Elliott

WO du jour:

15 mile bike ride in the morning.

afternoon:

1.5min work and 1. min rest LCCJ: 2set of 12kg,14kg,20kg, 24kg,

10 reps 28 kg kettlebell CJ and 5 reps 32kg

20 pull ups

I don't make new years resolutions like a lot of people do and keep few of them. All I do is keep a living to-do list and work off that all year. I works better than getting all hyped up Jan and Feb and loose focus by March.

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

Dec. 28th.

Dec. 28th. sunday

Violence can only be concealed by a lie, and the lie can only be maintained by violence.

-Alexandr Solzhenitsyn

WO du jour: 25 mile bike ride around the area. The weather was unseasonalble warm, at 45deg. but the roads were wet and filled with sand and salt. I like like a snow cone of dirt when I got back. Good ride just the same, and the longest in a month or so.