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.

Turkey get up and outside the legs Kettlebell pratice

Oct.31th. Halloween.

Remember "Mickie" is always out to get you

"With the fearful strain that is on me night and day, if I did not laugh I should die.

Abraham Lincoln


WO du jour:

Run/walk for 2.5 miles in morning. more running and less walking. Legs felt good.

warmup with bands and jump rope;

Dumbell thrusters 30 lbs 3 sets of 5.

2-20 kg kettlebells for the following:

kettlebell side swing 5 sets of 5

kettlebell side snatch 5 sets of 5

kettlebell bottoms up snatch 5 sets of 5




Oct 30th.

It always prudent to practice the Turkish getup with a small child first before attempting the same with your full-figured wife or girlfriend.

" Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison

WO du jour:

morning session:

75 pullups

100 pushups

100 ab mats

100 air squats

Easy day....right!

Three bars of pain

Oct29th.

Even our punkins do CrossFit!

"It is the mark of an educated mind to be able to entertain a thought without accepting it. Aristotle

WO du jour:

Warm up: 2 mile walk-run with my fashionable Xvest.

Afternoon at Franks gym:

"3 bars of Pain"

"10,9,8,7,6,5,4,3,2,1 reps, AFAP, NO RESTING!

"Fat bar" barbell standing press 85#

Dead hang powerclean: 130#

regular barbell deadlift: 225#

The next time I will use bench press instead of the standing press and the sumo deadlift. Anyway I felt pumped up for hours after the session. The fatbar I have not used in a long time and really felt good in the hands.

Have a great day suffering and remember the mission is sacred

Oct 28th.

sport clothes always make you look fit.

"Time is the coin of your life. It is the only coin you have, and only you can determine how it will be spent. Be careful lest you let other people spend it for you. "

Carl Sandburg

WO du jour:

10 sets of 10 burpees and kettlebell ultra high pull combo

10sets of 10 dumbell cleans.

5 sets of kettlebell getup situps.

second session in afternoon.

set Gymboss for 30 sec work 30sec. rest with new kettlebell.

did 30 sets. at 13 reps per set 390 reps

the new bell feels different and it tends to add momentum with the smaller handle is somewhat easier to control. Anyway it was a good first session plus my heart rate was a little higher as you are in a different metabolic zone using 30 sec then 15 protocol.

Have a great day suffering and remember the mission is sacred

What another Kettlebell!

Oct 27th.



this is a picture of ''David" if it was carved under today weight standards.

"Any idiot can face a crisis - it's day to day living that wears you out.

Anton Chekhov

35 min walk-run today first thing in the morning with my 25# lbs. Xvest . Have to take it slow until my legs adopt to the stress of the extra weight, I don't need to be healing up stress fractures from over zealous training. However, by wearing the vest, you get increased heart rate even walking.

WO du jour:

warm up with foam roller, bands and 3 sets of pushups and air squats.

5 sets of 5 reps of sand bag squats

5 sets of 5 reps good mornings with barbell

5 sets of 5 reps 28 kg kettlebell press with no jerk

5 sets of 5 reps neutral grip pullups

Received a new American style kettlebell to try out to see if I like lifting with that type of kettlebell for GS sport. It seemed lighter somewhat, as the ball is large and the handle is smaller. Only time will tell where I will go with this system.

a little metcon

Oct 23rd

F#%king sports drinks suck!






"No matter what the competition is, I try to find a goal that day and better that goal.
Bonnie Blair

WO du jour:

No need for warm up on this as the whole thing is a ass kicking warm up or something!

cardio from hell
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 10R/L snatch 24kg kettlebell
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 25 pushups on rings
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 20 swings H2H 24kg kettlebell
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 20 pullups
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 20 KB wall balls 14kg kettlebell
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.
Ø 50 situps
Ø Row 250 meters, 50 air squats, 50 jumping rope as one set.

26:07

Stay fired up!

Oct 22ND

If you want change, you have to commit your ass!

"If you're in a bad situation, don't worry it'll change. If you're in a good situation, don't worry it'll change.
John A. Simone, Sr.

WO du jour:

Morning: warm up with foam roller and bands.

10 min of the following with barbell without stopping

5 reps thrusters

7 reps dead hand power clean

10 reps sumo deadlift

10 mins of the following with 2-20 kg kettlebells without stopping

5 reps thrusters

7 reps dead hang clean

10 sumo deadlift.

Total time 21 min. and 11 sets total.

afternoon session:

set gymboss for 15 sec work and 15 sec rest

16kg kettlebell for 80 sets! a new record.

about 40 min total time of sets

Now that I am all fired up from the success of scaling up my snatch volume, so now we go back and do the same periodzation with 20 kg. Its the little success that move you forward that keeps you motivation high as long as you focus on quality of movement when going after work capacity. Have great day suffering and remember the mission is sacred.

you don't need a lot of time

Oct.20Th.














"Avoiding the phrase “I don’t have time...”, will soon help you to realize that you do have the time needed for just about anything you choose to accomplish in life.
-Bo Bennett


WO du jour:

Filty fifty routine: No need for warm up as the routine provides that.

50 box jumps

50 pullup:

50 Kettlebell swings with 16kg

50 KTE

50 lunges

50 wall ball with 20lb

50 double unders

50 Kettlebell press

50 Barbell goodmornings

50 burpees

26:12 min.time.

Second session afternoon


Heavy Kettlebell one arm pressing.
50-80 lbs sets of 3-5 reps

You don't need a time get a good training session. I have assembled over 200 short workout sessions from 10 min. to 30 mins. For the most part they are very intense after you warmup, but when time is limited with busy lifestyles, there is always time to get in a short session. Also short sessions allows for more than one and still get recovery.


Oct. 19th. Sunday

"If it keeps up, man will atrophy all his limbs but the push-button finger.

Frank Lloyd Wright

WO du jour:

45min walk run with XVest: Have to get reacquainted with the vest while running. Its that time of year to spend more time running and less time riding bike due to the the colder weather.


Sent time doing KB and barbell sots press and overhead squatting practice.

10 min snatch interval: one rep and hold at top in static form for count of 10 then back to swing. My shoulders felt good after that with the isometric holding which should also improve form.

No second place

Oct 18th.

"Never comment on a woman's rear end. Never use the words "large" or "size" with "rear end." Never. Avoid the area altogether. Trust me.

Tim Allen

WO du jour:

20 mile bike ride out and back on roads. Temp was cold for this time of year with a good wind. However, it was a great ride hitting speeds over 30 mph at times.

Joint mobility but no resistance exercise today.

A former SEAL friend would say at times, "second place is the first looser". In the SEAL community, you don't want to be working toward second place, as it my be a gun fight. So when I train, I try to be the best I can be at what ever physical exercise I may be using that day. Will I always come in first? Hell no! but if you don't relentlessly try to pefect you training, you will never be satified with your results. Never,never, be satified with a second best performance when you train!

what happened?

Oct. 17 Friday:

A big box gym looks impressive as hell but lacks substance.




" A word to the wise ain't necessary - it's the stupid ones that need the advice.
Bill Cosby

WO du jour:
warm up with bands and joint mobility. Then 5 sets of 5pullups, 10 elevated pushups,15 abmats, 20 air squats, 50 rope jumps

for 20 mins. time: Use 2 kettlebells.
6 KB squat cleans
9 KB overhead squats
12 KB SDHP
15 KB push press
That is really a tough session as the squat cleans and overhead squats put you down quick.

A local "big box gym" closed its door yesterday for the last time. You can probably blame its demise on a number of issues such as the sinking economy, competition of too many other gyms offering the same services for less, or not providing services people want. As with a lot of other business, you go to the location and you find a note on the door that they will no longer be open and you assess what you lost out of your relationship to that business. This scenario is and will be happing more ofter for the near future with the economic upheaval.
You are now angry as you have to find a new location or option to replace what service the failed business provided. In the case of fitness facility, there is usually others to takes its place as there is usually too many to support the local economy most of the time. I have been in that position prior so eventually, built my own"small box gym" to have available forever, regardless of what the rest of the fitness community decided to do. Its like a mini version of a big box gym, except, I put the type of equipment I want to use, and above all the it will close when I can no long get off my ass to open the door and turn on the music.

have a great day suffering and remember the mission is sacred.
Oct 16th. Thurs.

" I like long walks, especially when they are taken by people who annoy me.
Fred Allen

WO du jour:
20 mile bike ride on trail. good steady pace with no free wheeling.

later in the day:

20 kg snatch practice: one set of ladders 1-10 reps.
20kg snatch Tabata with 20 sec. work and 10 sec. rest. that got my attention!

Oct. 15th.wed.

"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.
Thomas E. Lawrence

WO du jour:

lots of bands, joint mobility
Back squats: sets of 3 for 10 sets
weighted pullups: sets of two for 10 sets

Pump up the kettlebell volume

Oct 14Th.





Proper kettlebell technique






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

WO du jour:
Morning: 18 mile bike ride first thing in the morning. Very hard pace but felt good.

afternoon: bands and joint mobility warm up

Barbell rowing: 200 lbs 10 sets of 5 reps.
VO2 session: 15sec work/15sec rest. Did 70 sets for a new bench mark.
~420 reps

Have a nice days

Kettlebell Press with some static holds

Oct 13th.

this was a lift praticed in the day, as a static hold.

""Enjoy life. There's plenty of time to be dead."
-Anon.

WO du jour:

Bands, jump rope and joint mobility.

Morning:

Deadlfting from 95lbs to 385lbs. double lifts with hold at top for at least 20 sets.

After noon:

Bench press; 5sets of 5 reps (have not done BP is a long time)

Standing 20kg Kettelbell push jerk GS style. for 20 min. 1min;15sec work/1 min rest

over 200 reps total.

static holds with 32kg kettlebell overhead.

I have never used a training technique of static holding. Having power lifted prior and used isometrics for contractual strength, but never used weight to imprint technique. The technique as I understand this is take the primary sequences of a lift and hold a weight in that part of the lift for a short static holding pattern. This is very similar to several authors of exercise have experimented with in the past using isometric contraction variations. There really no agreement as to volume or duration but it is understood that strength and some hyperthopy is achieved. (Designing Resistance Training Programs;Steven J. Fleck/Wm. Kranemer Pg.14-21)

What I am looking for when performing static holding or isometric contractions, is to perfect the lifting technique and above all, secure the shoulder joint at the end of the lift on all overhead lifts.

Have a great day suffering and remember the mission is sacred

easy weekend.

Oct. 12th. Sunday:

"Age is strictly a case of mind over matter. If you don't mind, it doesn't matter.
-Jack Benny

WO du jour:

Bands and Joint mobility warm up

20 mile bike ride at race pace. good ride with no draft. I don't need on "stenking" drafting 71min. for the trip which is a good time.

Oct 11th. Sat.

This is a picture of a basic garage home gym with all the necessary equipment you will ever need to be fit and strong. You can almost outfit this gym on one years gym fee of 500 dollars, and no travel expenses.

"Regardless of how you feel inside, always try to look like a winner. Even if you are behind, a sustained look of control and confidence can give you a mental edge that results in victory.
-Arthur Ashe

WO du jour:

joint mobility.warm up

10 200 meter sprints and 25 air squats between each set.

10 hand to hand swings with 24kg kettlebell and 10 ring pushups for 10 sets.

heavy bag time.

Oct. 10th.


your counter punch is a little slow.






"Alexander Hamilton started the U.S. Treasury with nothing, and that was the closest our country has ever been to being even. (they never learn)
Will Rogers


WO du jour:
bands and joint mobility warmup:
12-40 yd sprints(have done no running in two months and feels werd. )
70 burpees. (I was only scheduled for 68 but what the hell is a few more.)

Heavy bag punch and kicking with gear. for 10 min. It takes a few min. to get up to speed but its sure a great workout by its self anytime.

4 sets of the following:
500 meters rowing
2-40 kg kettlebell suitcase deadlift 10 reps
25 weighted situps
2-16kg kettlebell long cycle clean for 20 reps
23: mins.
good workout first thing in the morning.

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

oct.9th

Riding on the track is an adventure if you never tried this.

"Friends and acquaintances are the surest passport to fortune.
Arthur Schopenhauer

WO du jour:
20 mile bike ride at noon. Nice warm fall day.

you need more stress not less.

Oct. 8th.


Squeezing a rubber ball can be a stress reliever, but I prefer other physical methods






"Training gives us an outlet for suppressed energies created by stress and thus tone the spirit just as exercise conditions the body.
-Arnold Schwarzenegger



WO du jour:
jump rope and bands warmup:

8sets of three reps each:
36 kg one arm kettlebell swing
50lb double dumbell step up squats on high box.
pullups with 14kg kettlebell.
power cleans with 32kg kettlebell.
old fat bar style barbell clean and press.


There is good stress like when you are pressing a heavy weight until your eye balls pop out. Then there is bad stress when you continue to watch the stock market hit the shitter.

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