April 20th.
Warm-up:
500 meter row(1:38), Indian clubs, bands,
TGU Practice
Heavy back squats: sets of 3
Weighted dips sets of 3
Weighted pull-ups sets of 3.
Later in day:
6 min kettlebell cleans
6min kettlebell LC press
6 min Kettlebell snatch
Finish with battling ropes for 4x1 mins sets.
There was an article in all the news outlets stating that the military is claiming that we have a national security issue, as 30% of the age eligible men and woman are too fat or unfit for military service. Well in that regard if they are unfit for the military, then there are a lot of other civilian occupations that they could not be able to do as well, like police or fire comes to mind.
Is there a solution to this? Not an easy one, just like it not that easy to lose fat and keep it off like the media tells us each day with all their stupid commercials for diet plans of fitness programs. It has to start with the parents and schools to educate the young that being fat or unfit is not a fashionable issue but a basic health and future growth function, just like knowing how to add and subtract.
Simple program of a 15 min warmup session before classes each day at schools and 3 phy ed sessions per week without out exception. I have seem old pictures of school classes with indian clubs and kettlebells in our schools in the 1900's to 1940's with everyone particapating and no one looked fat back then.
We are fighting a uphill battle to change our youths perception of what it means to be a good healthy citizen, when most of the celebrities, role models and sports athletics are slugs themselves.
April 19th.
3 mile run in park with some trails.
21,15,9 reps for time
24kg kettlebell thruster on each side.
Pullups
8:10
Second session:
Battling ropes 4 sets 1 min. work/rest.
TGU practice……you don’t have to like just do it.
6 min kettlebell Push press
6 min kettlebell push jerk
April 18th.
10 mile bike ride: real short but had to abort as I did not dress for success. It was 35 deg and I had on a summer ensemble…..I froze my ass off.
Back to the barn for some rowing: 3000 meters on the C2
6min. KB cleans
6min KB long cycle press
6min KB haft snatch
6min KB push jerk
6 min KB push press.
April 17th.
Warmup: no need this morning
400 meters run on track.
followed by 20-32kg, SDHP,30 pushups, 40 legup,50 squats.
5 rounds without stopping. I used the run as the rest period, if that makes sense .
That my fans is your basic work capacity.
April 16th.
Rest day
Wednesday, April 21, 2010
Friday, April 16, 2010
Long cycle press today for a change.
April 15th.
12 mile bike time trial with big gear on rail trail. Not great but the season is early. Nothing like a little discomfort.
Afternoon:
Dumbell press warmup 25-40lbs sets of 5 with anchoring
Kettlebell long cycle press: 28kg 3 reps per min. (new exercise)
Floor press 36kg sets of 3 with hold.
The low rep long cycle press is not bad as you get your ATP back up but it’s the rack hold that gets me. Rest more overhead.
April : 14th.
Kettlebell boot camp in the morning
Warmup with stretch bands and joint mobility.
Rack DL heavy: just below knee sets of 3 reps
Box step-ups with Heavy dumbbells: 18” box sets of 5 reps
Dumbell cleans:
GHD back extentions
Heavy bag for 10 min.
April:13th.
18 mile bike ride at a easy pace to recoup
5 min of SHOT work on old wall
April 12th.
Warm-up: Indian clubs and stretch bands
100 reps barbell deadlift
100 reps KB push jerk
100 reps KB SDHP
100 reps KB thrusters
16;04
Later in the day, barbell rack pulls
April 11th.
23 mile bike ride in the cool morning. Pushed the hills and good pace on the flats.
April 10th. Sat.
2 mile run on track and ½ mile walk to relax.
Went over to my abandoned building to work on the 10lb, S.H.O.T training with the D-ball. I have to talk with Jeff, but this is not easy by any standard. It looks real simple but its yields some real affects that you would not expect. However, its real fun!
Rested for an hour then back to business.
2-12kg kettlebell……….1 press, 3 jerks, 5 push jerks as one set.
2-20kg kettlebell ……….1 press, 3 jerks, 5 push jerks as one set.
2-24kg kettlebell……….. 1 press, 3 jerks, 5 push jerks as one set.(3rounds)
2-28kg kettlebell……….. 1 press, 3 jerks(3sets)
No stopping except to change weights
April 9th. Rest…… did not feel the need but if you don’t do it every so often it bits you in the ass.
April 8th.
Warmup: Indian clubs, stretch bands.
2 min sets each arm:
16kg cleans and push jerks 2 sets
20kg cleans and push jerks 5 sets
28kg cleans and jerks 3 sets
Did 5 pullups each 4 min set. Lost count of reps but it was reciprocal action I was after.
Second session:
24 kg KB long cycle 1 min sets
Power cleans 75 reps with 100#
10 min. on heavy bag
Kettlebell boot camp at night. Good class as we did a session of “deck of cards”
12 mile bike time trial with big gear on rail trail. Not great but the season is early. Nothing like a little discomfort.
Afternoon:
Dumbell press warmup 25-40lbs sets of 5 with anchoring
Kettlebell long cycle press: 28kg 3 reps per min. (new exercise)
Floor press 36kg sets of 3 with hold.
The low rep long cycle press is not bad as you get your ATP back up but it’s the rack hold that gets me. Rest more overhead.
April : 14th.
Kettlebell boot camp in the morning
Warmup with stretch bands and joint mobility.
Rack DL heavy: just below knee sets of 3 reps
Box step-ups with Heavy dumbbells: 18” box sets of 5 reps
Dumbell cleans:
GHD back extentions
Heavy bag for 10 min.
April:13th.
18 mile bike ride at a easy pace to recoup
5 min of SHOT work on old wall
April 12th.
Warm-up: Indian clubs and stretch bands
100 reps barbell deadlift
100 reps KB push jerk
100 reps KB SDHP
100 reps KB thrusters
16;04
Later in the day, barbell rack pulls
April 11th.
23 mile bike ride in the cool morning. Pushed the hills and good pace on the flats.
April 10th. Sat.
2 mile run on track and ½ mile walk to relax.
Went over to my abandoned building to work on the 10lb, S.H.O.T training with the D-ball. I have to talk with Jeff, but this is not easy by any standard. It looks real simple but its yields some real affects that you would not expect. However, its real fun!
Rested for an hour then back to business.
2-12kg kettlebell……….1 press, 3 jerks, 5 push jerks as one set.
2-20kg kettlebell ……….1 press, 3 jerks, 5 push jerks as one set.
2-24kg kettlebell……….. 1 press, 3 jerks, 5 push jerks as one set.(3rounds)
2-28kg kettlebell……….. 1 press, 3 jerks(3sets)
No stopping except to change weights
April 9th. Rest…… did not feel the need but if you don’t do it every so often it bits you in the ass.
April 8th.
Warmup: Indian clubs, stretch bands.
2 min sets each arm:
16kg cleans and push jerks 2 sets
20kg cleans and push jerks 5 sets
28kg cleans and jerks 3 sets
Did 5 pullups each 4 min set. Lost count of reps but it was reciprocal action I was after.
Second session:
24 kg KB long cycle 1 min sets
Power cleans 75 reps with 100#
10 min. on heavy bag
Kettlebell boot camp at night. Good class as we did a session of “deck of cards”
Friday, April 09, 2010
Log pressing is fun like kettlebells
20 mile bike ride: rather warm for this time of year but great ride.
Later in day:
50/50 reps snatch for warmup
Log pressing: lots of reps. With my new toy. Actually I have done log pressing with my Strongman competitor gym mates off and on for years. I know the technique well and can even do better at times then an Oly bar. Squat cleaning a log is out of the question, it just too hazardous, besides the clean is very special anyway. Its somewhat like the “fat bar clean”
Log pressing is just plain fun!
April 6th
Warm-up : Indian Clubs, bands and SHOT drills.
TGU and heavy floor pressing with heavy dumbbells.
Kettlebell boot camp at night: 35 members Great class!
April 5th.
Warmup with Indian clubs, and jump rope.
More SHOT drills on wall.
Reg. dead lift: 135-400 lbs.
Push press: after each set of Deadlifts form 20-28 kg.
Second session:
Heavy bag routine for 20 min. Hard strikes….. Round kick back in form.
I received my new D-Ball shot for Jeff Martone’s drills. Yes, it a new toy to add to my collection to “he who has the most toys wins” The shot is rubberized D-Ball of 10lbs that can hit the floor or wall without cracking it. But that is not its best feature. It’s the effort you have to employ to generate enough power so the ball bounces back like a rubber ball. With a 10 lb ball you have to add a shit load of body power, or it drops to the ground as soon as it hits the wall. Within a few minutes, you are into a training zone of high respiration and muscle stress you would not expect.
To replicate this routine you will need Jeff Martone’s “SHOT explosive RPG” tape and a 8-12lb D-ball shot put.
April 4th.
30 min run on track. Followed by a S.H.O.T drills on wall of old building wall. The 10 min I spent working with my new D-Ball shot was harder than the run. It not as easy as it looks when Jeff does it.
Second session:
Long cycle practice for 30 min. increasing the weight( 16-28kg) after each 10 reps. 125-135 reps total.
Monday, April 05, 2010
working on all the stiffiness from the long winter.
April 3rd.
20 mile bike ride around town. Good training pace.
April 2nd.
5 pullups,10 pushups,15 squats 5/5 cleans 28kg KB (in Xvest) for 20 min that was not comfortable at all!
April 1st.
15 mile bike ride
March 31:
Warm-up: convict conditioning BW exercises
50/50 snatches KB 12kg to warm up old shoulders
21-15-9 reps
Double KB long cycle
Renegade row/pushups heavy dumbell( that sucked) 2nd session:
30 min on Xvest 5 pullups,10 pushups,15 squats
March 30th.
Warmup: Indian clubs,bands, jump rope, 10 min on heavy bag.
20 min long cycle: shift hands each min.with 20kg.KB.
March 29th.
2 mile track run: kind of a rest day, listen to music and run for effect.
March 28th
Warm-up stretch bands, joint mobility, Indian clubs,
15 min straight on heavy bags hard hits.
21-15-9 reps for time
BB front squats
KB push jerk
7:02
March 27th.
Warm-up: Indian clubs and stretch bands
BB deadlifts;
Weighted pull-ups
2 mile run on track with 20 pushups,30 air squats on each 400meters.
March 26th.
2 mile easy run
15 min on heavy bag
March 24th
Warmup: Indian clubs, Heavy bag work, and joint mobility.
“Convict conditioning” 5 rounds no rest
Incline pushups
Heavy sand bag step ups in rack position 75#
Box jumps 18"
Pull-ups phonated
GHD back extension
Kettlebell push jerks
March 23nd.
Warm-up: Indian clubs, Heavy bag work, and light kettlebell joint mobility.
30 cleans L/R 243kg.
10 elevated pushups
20 cleans L/R 243kg.
20 elevated pushups
10 cleans L/R 243kg.
30 elevated pushups
50 box jumps
2x25 GHD situps and extensions
March 21th
Warm-up: 50 10lb wall balls, stretch bands.
6 rounds No rest!
10- 225lb dead lift
10 burpees
Rest 10 min.
40- 20 kg thrusters L/R
40- pull-ups
March 20th.
30 bike ride with bike club. Nice day for early spring but low participation for a great day. Some work ahead to get into bike riding form.
March 19th.
Warm up: indican clubs, stretch bands,
16kg kettlebell , push jerk, swings, cleans.
2-16kg kettlebell, push jerk.
20 mile bike ride around town. Good training pace.
April 2nd.
5 pullups,10 pushups,15 squats 5/5 cleans 28kg KB (in Xvest) for 20 min that was not comfortable at all!
April 1st.
15 mile bike ride
March 31:
Warm-up: convict conditioning BW exercises
50/50 snatches KB 12kg to warm up old shoulders
21-15-9 reps
Double KB long cycle
Renegade row/pushups heavy dumbell( that sucked) 2nd session:
30 min on Xvest 5 pullups,10 pushups,15 squats
March 30th.
Warmup: Indian clubs,bands, jump rope, 10 min on heavy bag.
20 min long cycle: shift hands each min.with 20kg.KB.
March 29th.
2 mile track run: kind of a rest day, listen to music and run for effect.
March 28th
Warm-up stretch bands, joint mobility, Indian clubs,
15 min straight on heavy bags hard hits.
21-15-9 reps for time
BB front squats
KB push jerk
7:02
March 27th.
Warm-up: Indian clubs and stretch bands
BB deadlifts;
Weighted pull-ups
2 mile run on track with 20 pushups,30 air squats on each 400meters.
March 26th.
2 mile easy run
15 min on heavy bag
March 24th
Warmup: Indian clubs, Heavy bag work, and joint mobility.
“Convict conditioning” 5 rounds no rest
Incline pushups
Heavy sand bag step ups in rack position 75#
Box jumps 18"
Pull-ups phonated
GHD back extension
Kettlebell push jerks
March 23nd.
Warm-up: Indian clubs, Heavy bag work, and light kettlebell joint mobility.
30 cleans L/R 243kg.
10 elevated pushups
20 cleans L/R 243kg.
20 elevated pushups
10 cleans L/R 243kg.
30 elevated pushups
50 box jumps
2x25 GHD situps and extensions
March 21th
Warm-up: 50 10lb wall balls, stretch bands.
6 rounds No rest!
10- 225lb dead lift
10 burpees
Rest 10 min.
40- 20 kg thrusters L/R
40- pull-ups
March 20th.
30 bike ride with bike club. Nice day for early spring but low participation for a great day. Some work ahead to get into bike riding form.
March 19th.
Warm up: indican clubs, stretch bands,
16kg kettlebell , push jerk, swings, cleans.
2-16kg kettlebell, push jerk.
Monday, March 22, 2010
Kettlebell or dumbell all have use.
March 22nd.
Warmup: Indian clubs, battling ropes, and light kettlebell joint mobility.
100 reps of 40lbs 1 arm,dumbbell,split snatch.
100 reps of 24kg standing kettelbell press.
2 mile run latter in day
I thought I would use dumbbell snatch for a change. Each rep was a full floor to overhead movement. Used the Olympic style dumbbell, so it was a fast and smooth movement. The down side is that if I was using 50lbs or more I could not decelerate the weight as it dropped so I usually have my pit with the wood chips and just drop the weight so as not to over stress back and shoulders trying to control recovery.
March 21th
Warmup: 50 10lb wall balls, stretch bands.
6 rounds No rest!
10- 225lb dead lift
10 burpees
Rest 10 min.
40- 20 kg thrusters L/R
40- pull-ups
March 20th.
30 bike ride with bike club. Nice day for early spring but low participation for a great day. Some work ahead to get into bike riding form.
March 19th.
Warm up: indian clubs, stretch bands,
16kg kettlebell , push jerk, swings, cleans.
2-16kg kettlebell, push jerk.
10 sets of 5 pullups
March 18th.
16 mile bike ride in morning
Kettlebell bootcamp class seminar for new members
March 17th.
Today’s training:
Warmup: Indian clubs, light kettlebell H2H and SHOT drills.
4-3 min sets of Kettlebell snatch 14 reps per min.
4 sets of kettlebell cleans at 15 reps per min.
4 sets of push jerk at 18 reps per min.
Dumbbell heavy rowing set of 10 reps
Warmup: Indian clubs, battling ropes, and light kettlebell joint mobility.
100 reps of 40lbs 1 arm,dumbbell,split snatch.
100 reps of 24kg standing kettelbell press.
2 mile run latter in day
I thought I would use dumbbell snatch for a change. Each rep was a full floor to overhead movement. Used the Olympic style dumbbell, so it was a fast and smooth movement. The down side is that if I was using 50lbs or more I could not decelerate the weight as it dropped so I usually have my pit with the wood chips and just drop the weight so as not to over stress back and shoulders trying to control recovery.
March 21th
Warmup: 50 10lb wall balls, stretch bands.
6 rounds No rest!
10- 225lb dead lift
10 burpees
Rest 10 min.
40- 20 kg thrusters L/R
40- pull-ups
March 20th.
30 bike ride with bike club. Nice day for early spring but low participation for a great day. Some work ahead to get into bike riding form.
March 19th.
Warm up: indian clubs, stretch bands,
16kg kettlebell , push jerk, swings, cleans.
2-16kg kettlebell, push jerk.
10 sets of 5 pullups
March 18th.
16 mile bike ride in morning
Kettlebell bootcamp class seminar for new members
March 17th.
Today’s training:
Warmup: Indian clubs, light kettlebell H2H and SHOT drills.
4-3 min sets of Kettlebell snatch 14 reps per min.
4 sets of kettlebell cleans at 15 reps per min.
4 sets of push jerk at 18 reps per min.
Dumbbell heavy rowing set of 10 reps
Tuesday, March 16, 2010
A good SWAT or GS session.
March 14thrd.
Today’s training:
Warmup; Indian clubs
SWAT Gear Shuttle(jeff Martone’s WOD)
3 rnds for Time: 18:40 only did one round as things got too sloppy.
10x burpee + 50 yrd farmer carry @ (2) 32kg + 10 burpee + 50 yrd farmer carry the 32kg back to start.(use 70#dumbells instead of kettlebells. )
10x burpee+ 50 yrd rack hold carry (2) 24kg + 10 burpee + rack hold carry the 53’s back to start.
10x burpee + Overhead carry (2) 16kg kb’s 50 yrds+ 10x burpee+ OH carry the 16’s back to start
Note: This WOD was designed to simulate a long SWAT call-up retrieving gear back and forth going down range. 3 rnds = 180 burpees & 900 yrds of carry (almost a click!).
second session: 5 x 25 reps with 21-16kg. kettlebells push jerk with 2 min rest between sets.
Stopped after doing one round, not from fatigue but the form on all the kettlebell walking holds I have to practice a little to maintain technique which is the hardest part. I will get the three rounds at some time, as this is a great GS prep session as well as a tactical session.
Today’s training:
Warmup; Indian clubs
SWAT Gear Shuttle(jeff Martone’s WOD)
3 rnds for Time: 18:40 only did one round as things got too sloppy.
10x burpee + 50 yrd farmer carry @ (2) 32kg + 10 burpee + 50 yrd farmer carry the 32kg back to start.(use 70#dumbells instead of kettlebells. )
10x burpee+ 50 yrd rack hold carry (2) 24kg + 10 burpee + rack hold carry the 53’s back to start.
10x burpee + Overhead carry (2) 16kg kb’s 50 yrds+ 10x burpee+ OH carry the 16’s back to start
Note: This WOD was designed to simulate a long SWAT call-up retrieving gear back and forth going down range. 3 rnds = 180 burpees & 900 yrds of carry (almost a click!).
second session: 5 x 25 reps with 21-16kg. kettlebells push jerk with 2 min rest between sets.
Stopped after doing one round, not from fatigue but the form on all the kettlebell walking holds I have to practice a little to maintain technique which is the hardest part. I will get the three rounds at some time, as this is a great GS prep session as well as a tactical session.
Wednesday, March 10, 2010
a review of Kettlebell lifts and form.
March 8th.
Today’s training
10 Reps Towards KB Perfection(Jeff Martone’s Tactical Athletic blog)
Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises. My weights ranged for 40kg on the floor press to 16kg on the TGU to get good form. No rest between sets.
10 One-arm Floor Presses R/L
10 Arm-Bar Stretches R/L
10 Double Floor Presses
10 Turkish Get Ups R/L
10 Military Press R/L
10 Push-Presses R/L
10 Russian Swings-GS
10 Power Swings
10 American Swings
10 Swing Releases
10 One-Arm Swings R/L
10 Half Rotations Switches
10 H2H Switches
10 KB Dead Cleans R/L
10 KB (Swing) Cleans R/L
10 Bottoms-up Cleans R/L
10 Double KB Cleans
10 Thrusters
10 Snatches R/L
Jeff has a great WOD in this session as it covers all of the major moves and make for a great review like myself who sometimes forgets to use some of the basic moves like the Turkish get up. I really do suck at the Turkish get-up and do it so infrequently I think because I only did it during workshops or certifications. I guess it’s time to bring it back into my routine every so often.
Today’s training
10 Reps Towards KB Perfection(Jeff Martone’s Tactical Athletic blog)
Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises. My weights ranged for 40kg on the floor press to 16kg on the TGU to get good form. No rest between sets.
10 One-arm Floor Presses R/L
10 Arm-Bar Stretches R/L
10 Double Floor Presses
10 Turkish Get Ups R/L
10 Military Press R/L
10 Push-Presses R/L
10 Russian Swings-GS
10 Power Swings
10 American Swings
10 Swing Releases
10 One-Arm Swings R/L
10 Half Rotations Switches
10 H2H Switches
10 KB Dead Cleans R/L
10 KB (Swing) Cleans R/L
10 Bottoms-up Cleans R/L
10 Double KB Cleans
10 Thrusters
10 Snatches R/L
Jeff has a great WOD in this session as it covers all of the major moves and make for a great review like myself who sometimes forgets to use some of the basic moves like the Turkish get up. I really do suck at the Turkish get-up and do it so infrequently I think because I only did it during workshops or certifications. I guess it’s time to bring it back into my routine every so often.
Monday, March 08, 2010
the kettlebell press has to be part of the program.
March 7th.
Today’s training:
1st bike ride of the season. Took MT bike as the roads are filled with sand and crap from the winter. The DPW will have some extra work as the winter has not been kind to roads. Anyway it was a great 18 mile ride keeping spin rate high.
Warn up Indian clubs……love them things
35 pullups ( haft ass kipping)
Long cycle: 20 kg for 2-5 min sets 6 reps per min.
Kettlebell press is not in the GS program except for some unofficial meets that have the chair press. I found out recently that the GS press was eliminated in 1973 in Europe which incidentally a year after the Olympic committee eliminated the standing press from the Olympic lifting 3 lift competition. I was there for the last OL competition in the USA 1972 that had the press, which was difficult to judge with the body wip and extreme hyperextension that resembles a “standing bench press” . No doupt the GS press had a similar problems of keeping the strictness of the press as a strength lift as opposed to a ballistic lift of the jerk.
When I first got into training with kettlebells, I noticed that the champs in the GS were not that muscular considering the lifting volume of the training. Then I remembered the body mass of the Olympic lifters before the press was eliminated and after. Lifters who used the press as part of their three lift were required to perform more absolute strength modalities, where it was changed to a 2 lift ballistic movement which reduces good old hypertrophy especially the upper body. More on this subject later.
Today’s training:
1st bike ride of the season. Took MT bike as the roads are filled with sand and crap from the winter. The DPW will have some extra work as the winter has not been kind to roads. Anyway it was a great 18 mile ride keeping spin rate high.
Warn up Indian clubs……love them things
35 pullups ( haft ass kipping)
Long cycle: 20 kg for 2-5 min sets 6 reps per min.
Kettlebell press is not in the GS program except for some unofficial meets that have the chair press. I found out recently that the GS press was eliminated in 1973 in Europe which incidentally a year after the Olympic committee eliminated the standing press from the Olympic lifting 3 lift competition. I was there for the last OL competition in the USA 1972 that had the press, which was difficult to judge with the body wip and extreme hyperextension that resembles a “standing bench press” . No doupt the GS press had a similar problems of keeping the strictness of the press as a strength lift as opposed to a ballistic lift of the jerk.
When I first got into training with kettlebells, I noticed that the champs in the GS were not that muscular considering the lifting volume of the training. Then I remembered the body mass of the Olympic lifters before the press was eliminated and after. Lifters who used the press as part of their three lift were required to perform more absolute strength modalities, where it was changed to a 2 lift ballistic movement which reduces good old hypertrophy especially the upper body. More on this subject later.
Sunday, March 07, 2010
better kettlebell rack
March 6th.
Today’s training:
~2 mile run on the roads. Faster than I wanted but the legs just wanted to go.
Back to the gym at Fair Oaks-somewhat zapped from the run.
Warn up Indian clubs……love them things
35 pullups ( haft ass kipping)
Long cycle: 20 kg for 2-5 min sets 6 reps per min.
Push jerk: 50 reps AFAP
Skills set: worked on cleans and rack placement to form better activation of the erector spinae which will not hyperextend that well. Will I get it? Not completely as my back is a mess from powerlifting. without a efficent racking of the kettlebell, long heavy sets will suck.
Today’s training:
~2 mile run on the roads. Faster than I wanted but the legs just wanted to go.
Back to the gym at Fair Oaks-somewhat zapped from the run.
Warn up Indian clubs……love them things
35 pullups ( haft ass kipping)
Long cycle: 20 kg for 2-5 min sets 6 reps per min.
Push jerk: 50 reps AFAP
Skills set: worked on cleans and rack placement to form better activation of the erector spinae which will not hyperextend that well. Will I get it? Not completely as my back is a mess from powerlifting. without a efficent racking of the kettlebell, long heavy sets will suck.
Friday, March 05, 2010
Don't close my parks!
March 4th.
this is one of the better views of one of the parks I trail run(when the snow is gone) It takes about 45 mins from the road to get to this ledge, but its worth it.
~2 mile run in the park. Another good run and starting to get my ultra stride back making it fun again.
Back to the gym at Fair Oaks: now world famous
Warn up Joint mobility and Indian clubs
Power dead hang cleans with barbell. Concentrate on speed and force transfer from feet
Push jerks: up the rack of kettlebells from 12 to 32kg. sets of 10 each arm with the power cleans. Over 120 reps
Heavy dumbbell cleans; 4 sets . from the hang but no swing
36kg swings to cool down.
Later in the day worked on Log press…….yes I have a lifting log for strongman sets. Just over a 100 lbs to work on the technique, but later I want to get to clean 300 sometime this year but pressing it will not happen no doubt. It one of my many toys I have fun with.
My wife wants me to get rid of my beat up kegs. I rarely use them and they are an eye sore. I have two almost brand new so I can shead some junk.
Our state governor has decided to close some(26) state parks to save money and take care of budget short fall as the state spends money like a drunken bum. These parks are a source of low cost family recreation for those can least afford other more expensive forms of entrainment. Nothing like improving the quality of life in our state, governor, so it no wonder there is a net loss in state population . Did you do this to piss people off so everyone feels the pain, when he cuts education and transportation, so no one feels left out? Well our governor who is under pressure to resign for a number of illegal actions will be gone soon, but his fallout last for a long time.
I have used two of the state parks set for closure, for the last 25 years, as part of my training programs, so I see the use in all the seasons by hikers, bikers, picnicking, and swimming, or just plain nature walking. It is the various hiking trails, which are some of the best on the east coast where I use for my trail running. Is that going to change my usage? Hell no! I will jump the fence or whatever obstacle the state puts up and do what I always do, run the trails and dodge the snakes.
There is nothing like the primal act of running the hiking trails, which is a combination of running, climbing and walking to recover so you can spend several hours in very intense exercise. Most people think of trail running, they think cross country running. Cross country may have dirt paths or trails but they don’t have the obstacles like rocks or very steep inclines that require the use of hands to pull yourself up and catch rocks and trees to decelerate on the way down. It not uncommon to have to traverse a rapid icy steam or a muddy swamp, if it’s on the map. Then depending on the time of year, there is the bugs, snakes, and even bears. All this can be a fun experience and not some fanatical arranged training session.
Today’s training:
Back to the gym at Fair Oaks: now world famous
Warn up Joint mobility and Indian clubs
Power dead hang cleans with barbell. Concentrate on speed and force transfer from feet
Push jerks: up the rack of kettlebells from 12 to 32kg. sets of 10 each arm with the power cleans. Over 120 reps
Heavy dumbbell cleans; 4 sets . from the hang but no swing
36kg swings to cool down.
Later in the day worked on Log press…….yes I have a lifting log for strongman sets. Just over a 100 lbs to work on the technique, but later I want to get to clean 300 sometime this year but pressing it will not happen no doubt. It one of my many toys I have fun with.
My wife wants me to get rid of my beat up kegs. I rarely use them and they are an eye sore. I have two almost brand new so I can shead some junk.
Our state governor has decided to close some(26) state parks to save money and take care of budget short fall as the state spends money like a drunken bum. These parks are a source of low cost family recreation for those can least afford other more expensive forms of entrainment. Nothing like improving the quality of life in our state, governor, so it no wonder there is a net loss in state population . Did you do this to piss people off so everyone feels the pain, when he cuts education and transportation, so no one feels left out? Well our governor who is under pressure to resign for a number of illegal actions will be gone soon, but his fallout last for a long time.
I have used two of the state parks set for closure, for the last 25 years, as part of my training programs, so I see the use in all the seasons by hikers, bikers, picnicking, and swimming, or just plain nature walking. It is the various hiking trails, which are some of the best on the east coast where I use for my trail running. Is that going to change my usage? Hell no! I will jump the fence or whatever obstacle the state puts up and do what I always do, run the trails and dodge the snakes.
There is nothing like the primal act of running the hiking trails, which is a combination of running, climbing and walking to recover so you can spend several hours in very intense exercise. Most people think of trail running, they think cross country running. Cross country may have dirt paths or trails but they don’t have the obstacles like rocks or very steep inclines that require the use of hands to pull yourself up and catch rocks and trees to decelerate on the way down. It not uncommon to have to traverse a rapid icy steam or a muddy swamp, if it’s on the map. Then depending on the time of year, there is the bugs, snakes, and even bears. All this can be a fun experience and not some fanatical arranged training session.
Thursday, March 04, 2010
excuses not welcome
March 3nd
Todays training:
Morning:
Kettlebell class
Later in the morning.
Warm-up: Indian Clubs, joint mobility
20 min on c2 rower
Skills work on GS cleans and snatch. Time to fine tune as the training is increased.
I was talking to someone I was training who was on vacation for a week. The lament was that there was no exercise the past week and there was some guilt. I have heard hundreds of excuses for not continuing one exercise program as though I would be angry or upset, but I learned long ago that I can only show you the way to get well, and It is up to the individual to maintain the effort by fitting it in your life style.
The best way to maintain an exercise program is to ask yourself each time you train, “what am I doing this for?”if you don’t have a good answer based on a pre conceived mental model, then you will not continue training, and get results. There has to be an emotional connection and plan to what you do or it just temporary activity.
This young lady is doing something to get her picture taken, but I like to know what she is trying to accomplish. I hope she does not have implants or they will rupture.....What! I am only looking after her safety.Wednesday, March 03, 2010
too many kettlebells so little time to use them all
Mach 2nd
Todays training:
Morning:
2 mile run in park. Warm and had a great run. Must be the change in weather.
Later in the morning.
Warm-up: Indian Clubs, joint mobility
50 reps pushups, jumping pull-ups, leg ups, and squats
5 rounds no time, 2 kettlbells……… can be set down after the 9 reps each set.
1 rep standing press (28kg, last set 32kg just 4 reps).
3 reps push press
5 reps push jerk
Good strength session but ran out of ATP on the last set.
I was looking at my inventory of kettlebells, which is more than gyms have, and will start to get rid of some of my old non competition bells. I was told a few years ago by Steve Cotter that I would be getting rid the completion bells weather I was competing in GS or not. They are just more ergonomically efficient for all types of training instead of the fat handle style. 85 percent of all kettlebells sold are non competition style you see people using, however most train with the kettlebell in exercise that they could just as well use a dumbbell or barbells. One example would be a kettlebell bent rowing, that has no advantage over using a dumbbell, besides you can have more weight selection from 5-200 lbs.
Todays training:
Morning:
2 mile run in park. Warm and had a great run. Must be the change in weather.
Later in the morning.
Warm-up: Indian Clubs, joint mobility
50 reps pushups, jumping pull-ups, leg ups, and squats
5 rounds no time, 2 kettlbells……… can be set down after the 9 reps each set.
1 rep standing press (28kg, last set 32kg just 4 reps).
3 reps push press
5 reps push jerk
Good strength session but ran out of ATP on the last set.
I was looking at my inventory of kettlebells, which is more than gyms have, and will start to get rid of some of my old non competition bells. I was told a few years ago by Steve Cotter that I would be getting rid the completion bells weather I was competing in GS or not. They are just more ergonomically efficient for all types of training instead of the fat handle style. 85 percent of all kettlebells sold are non competition style you see people using, however most train with the kettlebell in exercise that they could just as well use a dumbbell or barbells. One example would be a kettlebell bent rowing, that has no advantage over using a dumbbell, besides you can have more weight selection from 5-200 lbs.
Tuesday, March 02, 2010
Spring is on its way.
March 1st
Todays training:
Morning: short run
Warm-up: Indian Clubs, jump rope,
Battling Ropes: 1 min sets
50/50 reps kettlebell snatch
5 rounds
3 reps 85% deadlift
2 reps L sits pullup and hold.
50 reps 2-kettlebell long cycle.
Todays training:
Morning: short run
Warm-up: Indian Clubs, jump rope,
Battling Ropes: 1 min sets
50/50 reps kettlebell snatch
5 rounds
3 reps 85% deadlift
2 reps L sits pullup and hold.
50 reps 2-kettlebell long cycle.
Well to my mind the winter is over when it reaches March 1st although it still has 2 feet of snow laying around from the last “global warming” snow storm. It will be gone soon and there may even be some more snow, but the air is warmer and days are longer so it time to ramp up the training program into “spring training”
My dog is leading me to my gym" it time to make the donuts" .
Friday, February 26, 2010
big snow storm so we stay home and train
Feb 25th.
Today’s training:
10 min on heavy bag hands, elbows, knees and legs.
500 meters rowing 8 sets
20-24 kgs kettlebell standing press: 8 sets of 10 after each rowing interval.
50 reps GHD back and abs.
Afternoon:
10 min on heavy bag and speed ball
21,15,9 reps AFAP
20 kg thrusters L/R
Pullups
7:49 actually this is a expected time as you double up on the squats. My squats were actually deeper than when I use two dumbbells or kettlebells.
A kettlebell “Fran” with a single bell was good for a change as it requires more leg work then a barbell or 2 kettlebells. Pull-ups is the only thing that slows me down as I don’t do kipping pull-ups but slowly working on them as my shoulders respond.
Heavy snow storms today so no traveling. I am lucky to have my gym 30 feet from my house so there is no excuse for not training. Even so, if you can’t make the gym for a normal workout, there is body weight exercise to keep you from the gilt normally associated from not training.
Where you train should not be fixed. When I say fixed, you should feel comfortable training anywhere so there is always an option no matter the time or place you may be. If you are go to the same place to train day after day, most become stale or stagnant in regards to improvement. I am a "normad" trainer and sometimes train in a differnet place each day of the week.
Feb. 24th.
Today’s training
2 mile run in interval form. About 200 meter sprints
Heavy bag for 15 min.
Feb. 23rd
Todays training:
Morning: short run
Warm-up: Indian Clubs and heavy bag
Heavy dumbbell side swings 3 sets of 20 reps
Iron cross with 12 kg kettlebell.
Kettlebell snatch 3 rounds of 4 min sets @18 reps per min.
2 sets of long cycle @ 8 reps per min.
Today’s training:
10 min on heavy bag hands, elbows, knees and legs.
500 meters rowing 8 sets
20-24 kgs kettlebell standing press: 8 sets of 10 after each rowing interval.
50 reps GHD back and abs.
Afternoon:
10 min on heavy bag and speed ball
21,15,9 reps AFAP
20 kg thrusters L/R
Pullups
7:49 actually this is a expected time as you double up on the squats. My squats were actually deeper than when I use two dumbbells or kettlebells.
A kettlebell “Fran” with a single bell was good for a change as it requires more leg work then a barbell or 2 kettlebells. Pull-ups is the only thing that slows me down as I don’t do kipping pull-ups but slowly working on them as my shoulders respond.
Heavy snow storms today so no traveling. I am lucky to have my gym 30 feet from my house so there is no excuse for not training. Even so, if you can’t make the gym for a normal workout, there is body weight exercise to keep you from the gilt normally associated from not training.
Where you train should not be fixed. When I say fixed, you should feel comfortable training anywhere so there is always an option no matter the time or place you may be. If you are go to the same place to train day after day, most become stale or stagnant in regards to improvement. I am a "normad" trainer and sometimes train in a differnet place each day of the week.
Feb. 24th.
Today’s training
2 mile run in interval form. About 200 meter sprints
Heavy bag for 15 min.
Feb. 23rd
Todays training:
Morning: short run
Warm-up: Indian Clubs and heavy bag
Heavy dumbbell side swings 3 sets of 20 reps
Iron cross with 12 kg kettlebell.
Kettlebell snatch 3 rounds of 4 min sets @18 reps per min.
2 sets of long cycle @ 8 reps per min.
Tuesday, February 23, 2010
There may be a long run in my future
Feb. 22
Today’s training:
Warmup: Indian clubs,jump rope and SHOT
Deadlift: 5 sets of 3 reps
Renegade Row: 5 sets of 5 reps
Kettlebell Push jerk: 2-16kg for 100 reps
Barbell Power cleans: 5 sets of 3 reps
Afternoon:
Short run on my hill. Going down is good but going up is a lung buster as I forgot
5 sets of pushups, leg ups, squats and reverse row.
50 reps of Kettlebell push jerk.
I was off this weekend so I felt real fresh today. Heavy deadlifts, and dumbbell rows. The run on my road, which I have not run in a long time because of the hard incline until my calfs become adjusted to the stress. Based on today, its going to be a little time before I blitz the mile climb.
Now today one of my good old friends wants to run the Marine Corps marathon in the fall. Now my friend is not the kind of person that will normally try to run a 5k let alone a full marathon. He smokes and has a sit down job and never exercises. On the up side he has run a marathon many moons ago so its not like he doesn’t not know the routine. If he makes a good effort to run, I will join him but I am not cutting 30 lbs for this little adventure it he not suffering as well.
Today’s training:
Warmup: Indian clubs,jump rope and SHOT
Deadlift: 5 sets of 3 reps
Renegade Row: 5 sets of 5 reps
Kettlebell Push jerk: 2-16kg for 100 reps
Barbell Power cleans: 5 sets of 3 reps
Afternoon:
Short run on my hill. Going down is good but going up is a lung buster as I forgot
5 sets of pushups, leg ups, squats and reverse row.
50 reps of Kettlebell push jerk.
I was off this weekend so I felt real fresh today. Heavy deadlifts, and dumbbell rows. The run on my road, which I have not run in a long time because of the hard incline until my calfs become adjusted to the stress. Based on today, its going to be a little time before I blitz the mile climb.
Now today one of my good old friends wants to run the Marine Corps marathon in the fall. Now my friend is not the kind of person that will normally try to run a 5k let alone a full marathon. He smokes and has a sit down job and never exercises. On the up side he has run a marathon many moons ago so its not like he doesn’t not know the routine. If he makes a good effort to run, I will join him but I am not cutting 30 lbs for this little adventure it he not suffering as well.
Thursday, February 18, 2010
watch your back is not a threat.
Feb. 17
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min TGU.
“Convict conditioning-
Pullups
Pushups Hindu style
KTE.
Bulgarian squats off box.
I was taking to some of my fire department members and out of the 5 that was sitting around the table ,4 had back issues, and 2 were under advanced evaluation, or treatment. MRI, cortisone shots, Chiropractor work, which is becoming a national pastime.
I am not a poster boy for back health, but it was my chose due to my physical activities and occupations that I have a back X ray that can be used as a medical study. Although my X rays look like I should be in a wheel chair, I do everything today I mostly want, in terms of athletics activities ,with little limitations.
How did I get such a degenerated back? Poor training methods, and just plain trying to do things the body was not intended to do. In my early years I studied martial arts and got throw to hard floors, grounds and kicked in the back. Then I decide to run a few thousand miles of year for over a decade, driven my back into concrete, lift weights that was not meant to lift On top of all that my chosen profession as a independent contractor to perform hazardous responses has topped off my back what was not damaged from fun. So I left with a back by mostly chose, but decided not to give up on my self and continue a very physical life
I did not really focus on my back problems directly until I started to see results after converting over to using kettlebell as a primary fitness tool about 9 years ago. As a trainer who studied the anatomy in school in various courses, the back as focal point exercise anatomy was more defense rather than direct attention. We were always trained to consider the back during exercise so you attempted to insulate the athletics from injury but what about the average citizen who was just working or playing hard. When frankly , they are fornicated.
Kettlebells opened my eyes to the increased joint mobility especially the back and hips, which caused most of muscle dysfunction. With most of the exercise used in kettlebell fitness and functional movements, tended to rehab or strengthen the zone around the dysfunction, which restored much of the movement past losses, and prevented future medical interventions which today is mostly drugs or therapy.(the medical professions can tell you you have a problem with great pictures, but can’t tell you how to recover what is lost.)
Most of the exercise in fitness gyms today does not insulate the spine from injury by addressing the weakness in the structure of the back(spine) and how it can be strengthen. This is because most exercise promoted for fitness, is isolation of the legs and arms and when the “core” is trained, it for the” 6 pak” promotion. Its only when you get into some of the functional training, methods, kettlebells, or OL lifting do you exercise all planes of exercise, frontal, traversase, sagittal. When the back is considered in exercise in fitness clubs, its what not to do, like deadlifts, hyperextensions, bridging and not encouraging direct exercise, to prevent people from self injury, poor exercise form or selection. Of all the exercises one should be doing is back mobility, and strenghting to protect lumbar structure. (mostly because they don’t have the knowledge to training or educate people on back health and prevention that contiures an active work an physical life. )
Feb. 16th.
Today training:
Rowing (snow storm again)
Kettlebell cleans: 10 sets of10 reps with the 32kg.
Burpees 10 sets of 10
That was enough to kill a healthly animal.
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min TGU.
“Convict conditioning-
Pullups
Pushups Hindu style
KTE.
Bulgarian squats off box.
I was taking to some of my fire department members and out of the 5 that was sitting around the table ,4 had back issues, and 2 were under advanced evaluation, or treatment. MRI, cortisone shots, Chiropractor work, which is becoming a national pastime.
I am not a poster boy for back health, but it was my chose due to my physical activities and occupations that I have a back X ray that can be used as a medical study. Although my X rays look like I should be in a wheel chair, I do everything today I mostly want, in terms of athletics activities ,with little limitations.
How did I get such a degenerated back? Poor training methods, and just plain trying to do things the body was not intended to do. In my early years I studied martial arts and got throw to hard floors, grounds and kicked in the back. Then I decide to run a few thousand miles of year for over a decade, driven my back into concrete, lift weights that was not meant to lift On top of all that my chosen profession as a independent contractor to perform hazardous responses has topped off my back what was not damaged from fun. So I left with a back by mostly chose, but decided not to give up on my self and continue a very physical life
I did not really focus on my back problems directly until I started to see results after converting over to using kettlebell as a primary fitness tool about 9 years ago. As a trainer who studied the anatomy in school in various courses, the back as focal point exercise anatomy was more defense rather than direct attention. We were always trained to consider the back during exercise so you attempted to insulate the athletics from injury but what about the average citizen who was just working or playing hard. When frankly , they are fornicated.
Kettlebells opened my eyes to the increased joint mobility especially the back and hips, which caused most of muscle dysfunction. With most of the exercise used in kettlebell fitness and functional movements, tended to rehab or strengthen the zone around the dysfunction, which restored much of the movement past losses, and prevented future medical interventions which today is mostly drugs or therapy.(the medical professions can tell you you have a problem with great pictures, but can’t tell you how to recover what is lost.)
Most of the exercise in fitness gyms today does not insulate the spine from injury by addressing the weakness in the structure of the back(spine) and how it can be strengthen. This is because most exercise promoted for fitness, is isolation of the legs and arms and when the “core” is trained, it for the” 6 pak” promotion. Its only when you get into some of the functional training, methods, kettlebells, or OL lifting do you exercise all planes of exercise, frontal, traversase, sagittal. When the back is considered in exercise in fitness clubs, its what not to do, like deadlifts, hyperextensions, bridging and not encouraging direct exercise, to prevent people from self injury, poor exercise form or selection. Of all the exercises one should be doing is back mobility, and strenghting to protect lumbar structure. (mostly because they don’t have the knowledge to training or educate people on back health and prevention that contiures an active work an physical life. )
Feb. 16th.
Today training:
Rowing (snow storm again)
Kettlebell cleans: 10 sets of10 reps with the 32kg.
Burpees 10 sets of 10
That was enough to kill a healthly animal.
Wednesday, February 17, 2010
Long ladder session
Feb. 15
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min.,jump rope.
“Convict conditioning-Gulug style ”: 1,2,3,4,,5,6,7,8,9,109,8,7,6.5.4.3.2.1 reps for time. (100 reps total)
Pullups
Pushups
Ketttlbell(200 reps)
Squats-full
Heavy Kettlbell side swings
Today training was what I call a convict conditioning with a Russian bias. It’s a longer session but its only really hard at the mid point as you start back down the ladder. It a 100 reps total each except for the snatches which is a 100 each arm. It like starting a workout like a warmup and then end with a cool down. You will work up a good sweat.
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min.,jump rope.
“Convict conditioning-Gulug style ”: 1,2,3,4,,5,6,7,8,9,109,8,7,6.5.4.3.2.1 reps for time. (100 reps total)
Pullups
Pushups
Ketttlbell(200 reps)
Squats-full
Heavy Kettlbell side swings
Today training was what I call a convict conditioning with a Russian bias. It’s a longer session but its only really hard at the mid point as you start back down the ladder. It a 100 reps total each except for the snatches which is a 100 each arm. It like starting a workout like a warmup and then end with a cool down. You will work up a good sweat.
Monday, February 15, 2010
Fitness free trade
Feb: 14th.
Today’s training:
Running Road race on Sunday morning: end of series of winter road races. 2 mile run with a haft mile steep down hill(next to ski run) and 1 mile flat, then back up the hill. It was a very cold run with the wind chill, but what can one expect in the winter. It has kept me active running all season so it was great! It always reminded me of my days in Korean winters trying to stay alive and kick ass at the same time.
We had a party at the end with a breakfast. Life is great.
Now the non profits and profits fitness businesses are in conflict. Too bad, that competition is not welcome. If you have a great program to get people fit and you are obtaining results, it makes no difference what the fitness business down the street is doing. Nonprofit organizations still have a fee (in my area they are the most expensive so price is not an issue I would think) , so if you are providing a better product, you will get the business. Just going to a town board or contacting political officials to keep a non profit organization from providing fitness training is against free trade, but it should not happen in a true free society.
I am speaking of organizations like the YMCA, YWCA, who provide a fitness service to the community in a family dedicated environments, Now you have the Globo gyms trying to suppress completion by going to their politicians and town boards so they can’t start a new facility. This is a free country I last looked, so bring it on.
Today’s training:
Running Road race on Sunday morning: end of series of winter road races. 2 mile run with a haft mile steep down hill(next to ski run) and 1 mile flat, then back up the hill. It was a very cold run with the wind chill, but what can one expect in the winter. It has kept me active running all season so it was great! It always reminded me of my days in Korean winters trying to stay alive and kick ass at the same time.
We had a party at the end with a breakfast. Life is great.
Now the non profits and profits fitness businesses are in conflict. Too bad, that competition is not welcome. If you have a great program to get people fit and you are obtaining results, it makes no difference what the fitness business down the street is doing. Nonprofit organizations still have a fee (in my area they are the most expensive so price is not an issue I would think) , so if you are providing a better product, you will get the business. Just going to a town board or contacting political officials to keep a non profit organization from providing fitness training is against free trade, but it should not happen in a true free society.
I am speaking of organizations like the YMCA, YWCA, who provide a fitness service to the community in a family dedicated environments, Now you have the Globo gyms trying to suppress completion by going to their politicians and town boards so they can’t start a new facility. This is a free country I last looked, so bring it on.
Sunday, February 14, 2010
Maybe we can use kettlebells to cure obesity
Feb. 13
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: 100 pushups
20 ring pullups
100 leg ups
100 prisoner squats
5 Rounds for tim
50 heavy Kettlebell swings
10 burpees
The president’s wife, 1st. lady, Michelle Obama is embarking on a program to eliminate childhood obesity. If anyone is to be successful in this endeavor, it could be her, as she has a ear to the youth of the country at this time and their parents. I wash her all the luck and support but I must say it will not be a walk in the park by having her name to the process.
Kids are getting fatter for a number of reasons and not totally related to food consumption or selection. True, the youth of today tends to eat too much of the wrong foods, however, if they were encouraged by their parents , who by the way have the greatest influence on the success or failure of a childs upbringing, to be more active and focused on education and physical development. Have you heard this before? Forget about the government or local school boards controlling the diet or vending machines of your children, Pack your own children’s lunch so you have control and not someone else.
Mrs, Obama, forget about taking to the youth that much, as they are not stupid and are aware of their situation by the pounding the media, schools and government officials that see this as “green mission” to stop the fat kid generation. We need to focus on the parents; they have the reasonability and can affect the direction of the child’s development better than anyone else. Yes, now its time to pound the guardian’s of our future generations, which makes this a more vital issue to our future survival. Parents have to be made responsible for our children WITH OUT RESERVATION OR EXCPETION! End of story. A little Tough love please!
I must add that there is a easy out to look at body weight as a indicator of health but that is a false position. There are a lot of thin under weight children and adults that a grossly unhealthy, so it not the scale as the qualifier, but total life style and wellness.( did you ever see a addicted obese crack/Meth addict ?)
Mrs. Obama should encourage their children’s parents that their success will only be a result of preparing for their adult lives, that will not be easy if they are overweight, unhealthy, or lack the physical and mental ability to stand on their own two feet, in an environment of total uncertainty .
Please Mrs Obama, don’t use the media elite like actors and sports types, who are the most indulgent persons in our county and probable has enable some of the life style afflictions we currently have. Use good role models who have gain success by hard work......they are out there.
Mrs. Obama Can you convey these concepts to the depend public? I hope so.
Todays training:
Morning: short run
Warm-up: Indian Clubs for 10 min. ,
“Convict conditioning”: 100 pushups
20 ring pullups
100 leg ups
100 prisoner squats
5 Rounds for tim
50 heavy Kettlebell swings
10 burpees
The president’s wife, 1st. lady, Michelle Obama is embarking on a program to eliminate childhood obesity. If anyone is to be successful in this endeavor, it could be her, as she has a ear to the youth of the country at this time and their parents. I wash her all the luck and support but I must say it will not be a walk in the park by having her name to the process.
Kids are getting fatter for a number of reasons and not totally related to food consumption or selection. True, the youth of today tends to eat too much of the wrong foods, however, if they were encouraged by their parents , who by the way have the greatest influence on the success or failure of a childs upbringing, to be more active and focused on education and physical development. Have you heard this before? Forget about the government or local school boards controlling the diet or vending machines of your children, Pack your own children’s lunch so you have control and not someone else.
Mrs, Obama, forget about taking to the youth that much, as they are not stupid and are aware of their situation by the pounding the media, schools and government officials that see this as “green mission” to stop the fat kid generation. We need to focus on the parents; they have the reasonability and can affect the direction of the child’s development better than anyone else. Yes, now its time to pound the guardian’s of our future generations, which makes this a more vital issue to our future survival. Parents have to be made responsible for our children WITH OUT RESERVATION OR EXCPETION! End of story. A little Tough love please!
I must add that there is a easy out to look at body weight as a indicator of health but that is a false position. There are a lot of thin under weight children and adults that a grossly unhealthy, so it not the scale as the qualifier, but total life style and wellness.( did you ever see a addicted obese crack/Meth addict ?)
Mrs. Obama should encourage their children’s parents that their success will only be a result of preparing for their adult lives, that will not be easy if they are overweight, unhealthy, or lack the physical and mental ability to stand on their own two feet, in an environment of total uncertainty .
Please Mrs Obama, don’t use the media elite like actors and sports types, who are the most indulgent persons in our county and probable has enable some of the life style afflictions we currently have. Use good role models who have gain success by hard work......they are out there.
Mrs. Obama Can you convey these concepts to the depend public? I hope so.
Who was that lady kicking butt
Feb. 12;
Today’s training:
Warmup: Indian clubs and joint mobility
Running intervals~100-200 meter intervals. ( love that 20MPH tail wind, almost look fast)
A couple of days ago there was a news story of a flight attendant that apprehended a unruly passenger (high on dope laced cookies) in flight. How was this young lady able to do this single handed? She was a 4th.degree black belt in TKD who has studied many years. Now not all black belts are that proficient as this lady, but there are a lot of well trained people that make a good showing for them in defense of themselves or others .
What is ironic is that the “state contolled media” did not cover this as I believe that the press,mostly discouraged self defense and would much rather the public relay on public officials so you buy into their dependence agenda.
There is nothing wrong with our LEO's in this country;it just that there is not enough of them, and they can’t always be there when you are being attacked . think about the number of females that are killed or assaulted each year, having an official “order of protection”
Today’s training:
Warmup: Indian clubs and joint mobility
Running intervals~100-200 meter intervals. ( love that 20MPH tail wind, almost look fast)
A couple of days ago there was a news story of a flight attendant that apprehended a unruly passenger (high on dope laced cookies) in flight. How was this young lady able to do this single handed? She was a 4th.degree black belt in TKD who has studied many years. Now not all black belts are that proficient as this lady, but there are a lot of well trained people that make a good showing for them in defense of themselves or others .
What is ironic is that the “state contolled media” did not cover this as I believe that the press,mostly discouraged self defense and would much rather the public relay on public officials so you buy into their dependence agenda.
There is nothing wrong with our LEO's in this country;it just that there is not enough of them, and they can’t always be there when you are being attacked . think about the number of females that are killed or assaulted each year, having an official “order of protection”
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