Back from the Kettlebell dead.

9/1/2011

This morning training at “fair Oaks” ( if you have to ask you will never understand)

Warm-up on pulley and bands, Indian Clubs

“board Bench press” 5 sets of 5 reps

Pull-ups 6 sets of 5 reps

One mile run in park.

Second session:

Trap bar dead lifts

16kg Kettlebell press.

10 min on heavy bag.

Back from vacation and summer fun. It was a great summer and did not push myself off a cliff so I spend the rest of the year healing up. I will attempt to continue the blog as I did last year with some information on training you don’t get at home.

Play a "deck of cards" for fitness

Feb14.

The “deck of cards” is an advanced WOD, which incorporates all of the exercise protocols needed in a great session; PHA, ballistic, endurance, strength, random, complex exercise. You take a simple deck of cards a pick one at a time, assign the exercise based on the card face, perform and take the remaining 51 cards. You can assign extra level of difficulty for jokers, face cards or aces. It’s going to be a long session, but it goes fast due to the random nature of the various card values so it’s hard-soft stress.

Example routine:

warmup: joint mobility for until loose. then you are ready if you start the deck with the "joker" 1000 meter rowing or running.


Hearts: Suit case Dead lift, heavy KB 40kg with shrug.


Diamonds: reverse hand pushups on Kettlebells (upper body, complex, balance )


Hearts: Pull-ups without kipping: (upper body strength)


Clubs: Kettebell thrusters (legs, upper body and ballistic movement one or Two.


Aces: GHD situp.


Face cards: 10 reps Kettlebell snatches. 5 R/L


Jokers: 1000 meters rowing.


Depending on the setup, transition, and the exercise difficulty, it can take from 35 to over and hour to go throw the entire deck. It’s always a great session even if you are training by yourself….it’s as though some is organizing your training in person.

Go to the most advanced level and use a XVest of 20-30 lbs. as you do the Deck of cards routine.

Big box gyms are loosing ground to low frills, low price models.

Feb 2nd session:

TacFit joint mobility routine for 30 min. stretch bands, and form roller.

Suspension squats, dips, body wt exercise, ab wheel, GHD and Indian clubs.
Rack Dead lifts: sets of 3-5
Tacfit Kettlebell Recruit routine for 4 sets each. (balance on roman Dead lifts suck bad)
2000 meter if rowing

The New York Times newspaper came out with an article last month on the demise of the “Big box full service gym” and health clubs who are struggling to survive. They are being over taken by low price “Planet fitness” style business model with no frails workout. Now that never concerned me as I have known this long ago that only 15% of the US population has a gym membership and much less use that membership routinely or train like I do. I have a Small box, Crossfit style gym.


Motivation is almost zilch in most gyms today and the turnover each year is about 45%(industry values) that has to be recruited at a high cost to keep the business solvent. Also impacting big box fitness industry is a recession but that is more of an excuse and not always a barrier to success. Some Harvard geek, came up with a reverse business model; you pay only when you don’t go to the gym. Loss of income becomes the motivation and not fitness.


It does not take a degree from Wharton business school( I studied there for a time) to see that as a business model, if you are a midget in the market, you don’t go head to head with Cyclops. If you are offering a overpriced service in an attempt to maintain your customer base and please everyone so they stick around, you have invested poorly. Problem is the average American that goes to a fitness facility really doesn’t appreciate the juice bars, plasma TVs sound systems and Zumba classes with all the fancy trappings of a full service gym. All the fitness customer wants is some simple machines, small assortment of free weights, a shower, easy to get to, so they can work out to their interest level independently. Also for the most part the average gym customer doesn’t want to be rubbing elbows with “roid boy” so there is no need for hardcore power lifting area for a handful of “muscle heads” or “Billy Biceps” types.


The owners of Planet fitness and other low price, no frills gyms understands the public very well and offered a basic facility with machines, weights and clean rest rooms at 10-20 dollars a month. End result is high volume memberships with ever increasing new gyms all over the country. In my area there is 5 in a 30 mile radius and two other clone style low price gyms like Planet’s model. All are doing well business wise even in a recession while the full service gyms are just making it and hoping Planet fitness never existed.


Most big box full service gyms offer personal training services from either contractors or staff trainers. This is either a no cost or profit center for the gym management, but it is slowly losing its ground especially in a recession due to the high cost and low value. The Planet fitness management has discontinued the service this year on all of their gyms as it is unlightly that if you are paying 15 dollars a month for the gym membership, you will not fork over 50-75 dollars an hour for personal training…dah!


So what keeps people in any gym coming back and staying with the program? Its community, stupid! If all your friends go there, then you will go there. If you as a independent customer of a gym and you walk in to train by yourself (some like it that way but they are the exception) there is a high probably that you will not visit the gym consistently for lack of support from friends and people who share your training. My experience is that men and women that come in groups or with associates train much more consistently then those who come in by themselves. Lastly, those members who have a mission or valid, self defined reason for training will be a continuous members regardless of gym type.


Your fitness options are many; success is having friends or partners to share your pain, a comprehensive life’s plan, and wiliness to seek out the correct training, advice to make your adventure in health successful.

Oh no, another "300" type workout!

Jan: 30th.

Tacfit warm-up, bands, pullys, squats, pull-ups.


Spartacus workout review:


One min with 15sec rests for each exercise done three rounds. Yes, its a long one so suck it up!


Romanian deadlft in rack for some much need back work. (not part of the routine)


Goblet squat, Mt. climbers, swing, T-pushups, split jump, row, side lunge, pushup-row,Lunge rotation, press. All done with various dumbbells, in 46 min.total time.


10 min. of Battling ropes.


Worked up a good sweat on this WOD as its one of the longer ones. Not a strength session but as metcom it works.

Spartan or Spartacus workouts, let the games begin .


Every since the success of the 300 workout, based on the movie of the same name, there is a new workout promoted to get you into ripped shape in moment of time. The concept is your basic circuit routine that is used in any number of fitness groups like boot camps or training concepts. This all came about when a number of actors had to remove their shirts to expose there scrawny bodies, so they hand to go to a fitness trainer to whip them into shape.


So if you wanted a part in the new Spartacus series, you would have to upgrade your body to look like a gladiator instead of a stockbroker on crack. So most of the actors who had to expose themselves, went to and celebrity personal training (training celebrities make you more talented without extra training or knowledge) who put them though an accelerated fitness series that used all the time for fast results. Since the rich and famous use the routine then everyone is obligated to make a business out of a circuit program that is not sustainable in the long term, but it all sounds impressive as hell.


I used the routine as I do with a lot of the routines on Crossfit and Kettlebell sites I find interesting. Spartacus workout as described in Men’s Health Magazine, is a 10 exercise circuit, using one or two dumbells depending on the exercise performed 3 times. When I did it I used a number of different sized dumbells depending on the exercise to add the necessary stress. Also the Gymboss timer was set of 1 minute work and 15 seconds rest. The rest was so you can set up for the next one of 10 exercises. It’s a very good WOD if you use the various weights and has some good compound exercises, but like I said before, you get too accustomed to this routine or anyone like this if you repeat this more than one a week and most likely over train. Lastly it’s a little long as I got bored on the third round and could be cut down to one or two sets and add some other type of routine elements like boxing or rowing, if you need the extra movement of reduce weight.

kettlebell countermeasures.

Jan: 17th.

Tacfit warm-up for 20 mins.
“ Linda” Kettlebell crossfit.
10.9.8.7.6…..2.3.1 reps
Barbell dead lift convectional
Kettlebell floor press with hip bridge.
Dumbell heavy dead hand clean.

Great session for start of the year; a modifited "linda" sometimes called "Three bars of death.". However, the weight will get heavier but the exercises will be modifited to provide periodization as the year progresses. the deadlift is no issue as it is my strong point, but the bench or in this case, floor press is now done with a bridge extention to activate the "core" more and make it more difficult. The dead hand cleans with the dumbells are always a treat.

Kettlebells are great countermeasures for weakness.

“Countermeasures”are a concept that is mainly used by the military as an offensive-defense method when being attacked. Sounds like a conflict in terms, but it’s really a good concept and avoids the politically incorrect word for “self defense”. Example is an air plane uses flares to deflect a rocket attack, which also has been considered for use in commercial airlines, to protect our citizens. I did not just read that shit in some U-Tube article, as I was in the military…..lucky me as I have …….countermeasures.


To me, the concept of “self defense” is one of weakness and can even invite more defenses. If you take countermeasures, as a concept to ward off attack without direct need for counter attack, its much less complicated. To me,Kettlebells becomes fitness method of chose, as a tool, has such a wide variety of possible motions, for which you can target any number of body functions to prevent imbalances or weakness. …….countermeasures.


So what is the best way for avoid physical weakness and above all, becoming a victim of what ever? Physical weakness may invite a physical attack in a criminal context or long term degrading of the usefulness of your body inviting sickness. You don’t have to look like “roid boy” to have a strong physical presence. When you are strong in health and active abilities you avoid sickness or premature aging, that is ………countermeasures.


You can lean to use a Kettlebell in a few short lessens to maintain a modest level of strength along with improving body appearance and functionality. I have viewed the performance of people both men and woman who just used a basic exercise like the “swing” and lost lots of weight and become more healthy ….countermeasures.


You don’t have to listen to all the Kettlebell program leaders (both sexes) embrace what they think is in your best interest or have a program to remake you into a fitness model. It’s all good! However, no one program out there will provide you with all the fitness needs, even though the kettlebell is a most functional tool. My suggestion is find one Kettlebell trainer who has been at for at least 5 years and take a few lessons. (Not some wet behind the ears trainer who just completed a weekend seminar) Start real slow, do the basics exercises in good form with no intent of rapid results , then experiment to find out your work capacity without injuring yourself…….countermeasures.


Kettlebell exercise can be a “smart” exercise tool as compared to most other tools and includes body weight if you just do pushups, sit-ups and pull-ups as being “dumb” or only in one plane of motion. Experience has enlightened me to use Kettlebells in all planes of motion; sagittal, frontal, and transversal (basic exercise science) when programming my exercise program. When you exercise your body in all planes of physical motion you prepare the body for almost any impact or the unknowing emergency ……….countermeasures.


What happens when we age ? Hell, that’s a topic for books, not internet articles for the ADD crowd. The aging process is a slow shutdown of the body in its simplest form and not just its appearance. To retain the ageing body, you have to do some physical maintenance(exercise) so it still functions at a respectable performance for general life and those nasty situations when the shit hits the fan. There is something about keeping Kettlebells in eye site, that avoids a situation as the years pass and you are no longer a stud or hottie but still need to live a respectable life. Kettlebells as a resistance tool is a sustainable tool if you embrace its capability and above all, as a countermeasure..........

Karate black belts for sale...no need to sweat or bleed!

Jan.8nd 2011 snowing outside so no running today


Morning: 5,000 meters rowing
TacFit joint mobility routine for 30 min. stretch bands, and form roller.
GHD situp/ab roller 5 sets each. 10 reps.
Kettlebell snatch speed warm-up 100 reps
Barbell Sumo deadlift
Kettlebell long cycle press:

Karate instructor arrested for selling bogus black belt certificates.

    That’s the headlines in my local newspaper, tells of a local Korean Karate instructor was selling his schools black belt certificates to thoes who paid , but is now in the local jail, captured on his way to Florida with his ill gotten gains or retirement fund. Now the funds can be used for lawyer fees. Talk about fast tracking his students!


    This is nothing new in the world of Karate training which now has been marginalized to an after school fitness class. All you have to do to get a black belt is pay a hefty fee each month for 2-4 years and you get a series of colored belts( more testing fees) until it turns black. Now we have 8 year old, killer black belt roaming the halls of our grade schools. Just kidding! Can you defend yourself after you are “belted”? I doubt it, no more than a similar very fit person of the same age and size not taking karate. As with college certificates, you can go on the internet, pay a fee and get the “sheepskin/cert.” to hang on your wall to impress your friends or better yet go into business so you can cash in.


    Karate over the last 40 years, since I got my black belts, has become more user friendly, so instructors who have schools can make a living at their art. Back in the 60’s when I was training, a karate instructor rarely used his art as a full time profession and trained the most serious people nor did he care if you stayed. The wanted you to obtained a high level of performance so you could actually defend yourself. The instructors were mostly idealist poor, but today, the store front karate school has to put a dollar value on all services to stay in business. Believe me, there is nothing wrong with that new business model as long as you, the consumer understands what you are getting for your money.


    My personal experience teaching Karate was limited. I was employed by a large commercial school, which was rare at the time. The head instructor made the assistant instructors “tone down” the aggression we were taught training overseas in the military. He would always say” the American public will not stand for our level of intense instruction we received to get our black belts” if you want to stay in business. He was right, as I opened my own school for a few months and went from 30 students to 2 in less than 6 weeks before closing shop and hanging up my black belt for good. It was not because I used them as human punching bags, it as the intense prep of the body to perform the movements. Your body and mind has to be as strong as possible if you want to defend yourself! A year or two of intense high quality karate workouts each day may not enable you to kick ass, but you will become a walking, talking, muscle chart.


    There are good schools teaching karate or other martial arts each day that maintain high standards and provide expert instruction. But just like any other service, check the credentials of the school and ask around especially those who have being going to the training how well they are doing. Don’t go to take up a martial just for self defense, but more to learn another culture and a fun form of fitness.

Our fatness could be caused by costly gym memberships

Jan.5nd 2011

Morning: hill running intervals. Not timed as it too cold to run flat out. RPE at about 7
TacFit joint mobility routine for 30 min. stretch bands, and form roller.
Barbell box squats: 10 sets of 2 reps
KB floor arched floor press 10 sets of 10

I was reading one of the British newspapers and they blamed part of their obesity problem on the high cost of gym membership. The fatties are being priced out of the gym and it socially unacceptable for low income people not to have the same opportunities of maintaining weight and fitness that the wealthy have. I got a new flash for them over the pond. The wealthy “fat cats” are also obese, so it’s not gym availability that a problem, It real simple; you all eat too fucking much, practice self indulgent activities and spend too much time on your fat ass!


On the other hand, we here in the colonies have very expensive health clubs as well low priced gyms, for all income levels. You walk into a 200 dollar a month upscale health spa or you can go to a 10 dollar a month gym and both have more than sufficient equipment and space to lose weight or get fitter. I have a another flash for you kids; it’s not for lack of equipment in any gym or health club that keeps you from being fit; it’s YOU, and what you put in as effort!


I must admit the old snake oil salesman’s are still in business selling you a crock of shit by telling you that if they join their club or gym, you will get fit and loose ton of fat. The fitness business chases the same, ever smaller member pool each year (big turnover in membership), to refill the membership of those who did not come back for another year of no progress. Can you blame the gym; hell no, they are just providing a place to train with a roof over your head costing you 200 to 10 dollar each month for the services. However, their sales pitch shows models or pros, who’s business is to look fit (notice I said look the part). However, and this is real life; walk into and gym or boot camp class and see how many are at desired weight and fit performance. Their success stories or the “poster boy and girls” are as rare as a gold penny. And they wonder why they don’t get people renewing each year.


The media and the government is on the obesity mission as it the fashionable thing to do. They want to blame our citizens for getting fat on every thing from fast food, income status and lack of affordable fitness programs. But rarely do the media place the problem to the family and the individual being responsible for themselves.

Not all kettlebell lifts are for every one

Jan.2nd 2011


TacFit joint mobility routine for 30 min. stretch bands, and form roller.


Short WOD 10 sets of 10 and no rest for the wicked
Kneeling KB cleans
Pullups
KB Yaw press
Elevated ring pushup
GHD situp
Ab roller

I was reviewing a new training seminar for this coming year by one of my favorite Kettlebell trainers, as part of his program he was going to demonstrate the use of multiple kettebells in one hand to both hands, using regular compound exercise called the “kettlebell stacked lifts”. I have seen this done at times during Kettlebell certs and competitions as basically a stunt lift, but not promoted to be part of a regular training program for a number of reasons. Far be coming from me to look down at someone lifting asymmetrical lifting toys, but as long as it promoted as a stunt, and not part of a general routine in your next boot camp floor exercise program. It’s part of the many Kettlebell lifts that appear to be like a war looking for solders. Fundamentally there is nothing wrong with a stacked lift; it just has to find a good place in fitness life.


Let’s start with the type of kettebell. The RKC, fat handle or clones are almost too thick of handle diameter for one Kettlebell use, let alone 2. Most ladies and men with smaller hands have this as a down side. I have tried double “stacked” Kettlebell lifts with poor results (pinched hands). Now if you use the AKC or Russian style competition Kettlebell, with a more grip friendly handle, then two kettebells can be gripped without too much problems even for small hands.


The next thing you have to ask yourself, do I have access to two or more kettlebells of the same weight so I can stack lift. Most people are lucky to have one of each (I am real lucky as I have two of each) and even some well out fitted gyms may not have a large inventory of sized Kettlebells so you can show off. My biggest concern with this kind of lifting; it’s really for very skilled weight trainers who have strong hands to hold the weights together so you can lift them without straining body trying to prevent the renegade bell from coming down on ones brain. I have lifted a lot of crazy shit like kegs, logs, stones, sand bags but it’s not the lift that presents the challenge, it’s the deceleration so you don’t hurt yourself,floor or others or showing off.


If you really want to advance your overhead pressing and want a real strong man challenge, latch on to a “Thomas Inch” fat handle dumbbell. At over 2.5” handle weighing 172lbs, clean and press that baby one time. Using one hand to lift off the ground, clean it with one hand and press over head. If you can do that, then you are not showing off you have arrived at the altar of strong men.

A new years face lift for my kettlebell training program.

Jan.1st. Happy New Year!!!


1st session: 3 mile walk/run in timed sequence. Easy pace with a 38deg early morning.


2nd session: TacFit joint mobility routine for 30 min. stretch bands, and form roller.
Body weight interval session for 25 mins.
Short WOD with dumbbells and kettlebells 3sets of 5 reps AFAP
DB-Pullover to a squat.
DB-renegade row-push up
DB lunge and hammer curl
KB heavy one arm swing.


A face lift for my Kettlebell fitness program in the year 2011;

I have a great “small box gym” in the rear of my house, so there is absolutely no reason not to train due to weather or equipment. Toys, I have them all, a there is no exercise equipment I don’t have. So the big problem is utilizing them in a program so they each don’t collect dust. Example would be the log press. It’s a great piece of equipment but I only us it once a month for fun lifts. Another apparatus is the sled, which I should use a lot more but seems to be avoided. Anyway when planning out my training for the coming year, I will integrate the various tools but substituting Barbell, dumbbells, kettlebells and sand bags for lifts and exercises which have a preferred equipment set, like squat cleans/thrusters. Squat cleans normally use a barbell, but when you can use Dumbbells makes the lift another octave higher intensity.


This coming year I intend to use more complex exercise more in line with the tactical martial arts I prefer to work with. Last year I made excellent gains in reclaiming my basic strength and better endurance using heavy kettebells and barbell powerlift movements. However, as a result my mobility and range of motion suffered somewhat, not because I don’t spend the time on mobility, but the type of general compound exercise tends to develop power in mostly one plane. For instance, I do heavy squats and deadlifts but don’t do pistols or landmine exercises. I do pull-ups, usually one type and not skinning the cat. There is a huge array of body weight exercises I don’t use instead of basic pushups and situps that can bring back that mobility. Then there is Kettlebell juggling, which I would like to try more of that I have not worked with in months. So much fun and not enough time!


Where to training is another decision I have to make each day as I have my gym and another Key club gym across town that I have used at times for decades. Beyond that I really like to train on places like the hiking trails for running, HS track next to my house, a town park, 3 miles from me with a playground to do some body wt. “street” exercise, an abandoned state hospital facility with 2 miles of low traffic roads with hills. So there it is, having a wide variety of venues to train, I can never get stale and my cost is next to nothing, except maybe gas to get there. This year I will seek out new places to add spice to my fitness program. So much fun and not enough time.

When I travel for training I have what they call a BOB “bug out bag” . that’s an old survivalist term for a pack with all the essentials to have with you, when the “big one” is dropped and you have to hit the road for better lands. My so called BOB is designed with basic small equipment for training outside my home gym or when I leave for a vacation and want to keep my program going uninterrupted.


Let’s say I go to the track for some speed work. I have my stop watch and timers for doing intervals and my training journal, water and Ice if I have problems. Then there is the “tiger stick” so I don’t have to carry my foam roller. If we go over to the town park with the playground, then I have a improvised TRX rope to put up for some of that stuff. Beyond that there is the basic, stretch bands, tape, hand reps for boxing, gloves, small Indian clubs, carabineers, camera, chemical ice bags, first aid kit, water bottles, zone bars, and the list goes on. It’s all in a back pack, always sitting by the door ,ready to go when it’s time to train. There is nothing more pitiful then seeing a client come into a gym with a 2oz bottle of water and a shit-eating grin, and they think they are ready to get fit. LOL!

"lumberjack" WOD today for some stength endurance

Dec.16:

Warmup: Indian Clubs, and light dumbbell for shoulders, form roller, jump rope.
“Lumberjack” WOD
20 reps Deadlift BB 215lbs. then 500mter rowing
20 reps dumbbell swing 40lbs. then 500mter rowing
20 reps burpees. then 500mter rowing
20 reps Zercher squat 100lbs. then 500mter rowing
20 reps burpees. then 500mter rowing
20 reps pull-ups then 500mter rowing
20 reps box jumps . then 500mter rowing
20 reps dumbbell squat cleans 2-35lbs. then 500mter rowing.

Normally “Lumberjack” WOD is normally done with running 400 meters but today it sucked outside, so did rowing. Also did Zercher squats to get more mobility instead of overhead squats. 42 min time was not bad, but then I did not use prescribed weights load.

Gut check on Martial arts exercise for next year;

No I don’t think I will be training for the next MMA fight! Its bloodsport for young aggressive males between the ages of 18-30years old, so that leaves me out and  training they use is not unique, as I use everything they use for tools and technique. I’m just not going to have my face rearranged and my ears flatten rolling around on a sweaty caged in mat. However, it’s a great sport to watch but that’s all it is to me.


I have the background to use martial arts of several styles as an instructor for many years, so all that I needed is to plan out a group of movements that are fitness and mobility productive for no special self defense purpose. When you all look at martial arts in commercial schools, they are not for the most part dealing with self defense methods; you are really practicing fighting as a sport of fitness. The definition of self-defense in the legal world is difficult to justify, with or without weapons and you may just learn a enough to get yourself in trouble. The only people who can use real martial arts are military and law enforcement personnel to defend themselves or protect others without much reservation.


Citizens when using martial arts today do it primarily for fitness and youth development. Most of the schools and programs out there are doing a great job in that regard. The instructors in commercial schools don’t want to be known as a bunch of hard nose fighters nor do they want to be liability for injuries during training or on the street if your students starts using the arts outside the gym. All  fighting has to be performed in a controlled environment with strict guidence. Therefore for the most part, martial arts schools what advertize that you will learn how to defense yourself in a life or dead situation are doing you a disservice. You see the elements of defending one’s self in a tactical context where the objective is render the opponent(s) harmless, cannot really be trained in a gym environment, plus you may not want to have that outcome on your conscience any way.


So this coming year I have a special 30-60 min martial arts routine(always a work in progress) workout I learned overseas, with a lot more joint mobility speed-strength work and less banging on the bags or slow lifting. Because most of the movements and training on speed strength are ballistic techniques, which is the  primary focus of training at my age, should enhance my total body function. There is just too much sagittal programming in the past causing imbalance. Martial arts workouts if performed continuously or with hard ballistic intervals, can make you ripped and pimped out rock hard! (not like a "Jersey Shore" Pimp)

Crossfit work for the coming year.

Dec.15th.

Warmup: Indian Clubs, and light dumbbell for shoulders, form roller, jump rope. Joint mobility for legs and back..
3 Sets; Kettlebell pressing, pull-ups, DB swings and Kettlebell pull over and crunch
Second session:
heavy bags/speed bals, hands and legs. For 30 min.

Gut check on CrossFit exercise for next year;

Crossfit is gaining on the fitness world like a freight train. That being said, is it real?


1. For the last 6 years I have been using Crossfit or various versions of WODs into my daily fitness program. However, I don’t teach or coach the program myself even though I have a cert, but I still don’t believe it qualifies me to be a good coach. My reasoning is that I really can’t perform some of the exercises due to some physical limitations, so I content to use what I can do or scale the exercises I suck real bad at. The other thing, I don’t really want to be committed to a commercial “box” being well entrenched in retirement mode. Therefore I am content to have my personal Crossfit "box" next to my house with every toy and function to do any Crossfit routine. (don’t ask how much that cost me!) I will continue to use Crossfit WODs for the coming year because, they work and can use a vast number of exercises for a personal fitness program.


2. The upside of using Crossfit program is that it promotes intensity and variability. Crossfit program can be done almost daily if it’s planned out as not to get into over use issues. It works and the detractors can spit and sputter about its dangerous and can kill you(no one has died yet, but I have seen unfit joggers die during a marathon this year). The other fitness program out there can talk a lot of shit how intense it is and effective their program is, then look for the “poster boys and girls” to see the fruits of their program. Crossfit has hundreds of fit examples.


3. Once you become well schooled in Crossfit exercises, and most are very basic, like barbell clean and jerks, pull-ups and Kettlebell swings, you can compete against others in the nation in the “games”. However, you better had done your homework, as competitors are as serious as a heart attack! Crossfit as fitness promotes a competition style by timing each routine and matching your performance with others daily. However, you still have the option to perform at your level of capability. I will continue to time all my training as I have done in the past when I train mostly by myself, so I do need the added pressure of matching against the clock.


4. One size fits all program? Just about in my experience. There may even be too much for the average to handle or the professional to focus to be successful. I have gotten the Crossfit Journal since it was being published; therefore I have tons of fitness information that would take a life time to reconcile. Crossfit is constantly attempting to define fitness as a global concept for all to embrace. But the most important aspect as Crossfit evolves, is the continuous investigation of all so called stand alone sports like powerlifting, running, football, shooting, and the list is endless. Coach Glassman I think is trying to be as inclusive as possible so no one in the fitness world is left out considering his 10 elements of fitness applied to Crossfit. So regardless of your fitness interest from trail running to gymnastics to strongman training you can be part of the community. Also, you can follow or attend a “box” based on your personal style of training from the basic main site WOD to the more aggressive multiple WODs like SEALFIT site. My personal favorite is Tactical Athletic of Jeff Martone’s as it has a good combination of strength and endurance for someone who has to use tactical attributes that a fireman, LEO, or military which I will continue the coming year as it is for the real deal people on the street each day.

Dec. 14th

66 min run/walk in very cold weather.

Developing a new training plan for next year

Dec.13th.


Warmup: Indian Clubs, and light dumbbell for shoulders, form roller and some heavy bag hands and legs.
Rainy day WOD so its at my box out side porch for some Metcom.
1000 meter rowing on C2
50 wall balls
1500 meters rowing.
50 burpees(suck as always so I will stay out of prison so I have to use them for fitness)
2000 meters rowing
Good session and doing it outside in the fresh also made it enjoyable, except for the burpees.

Gut check on kettlebell exercise for next year;

We all know(except for the brain dead) that the reality shows on TV have nothing to do with reality. When thinking about what is now real life in the fitness world, I came up with a few programs up for debate as I am can only look at it from my narrow view finder. Based on my review, I can embrace a new fitness program for the coming year shedding what is low productive and embrace things that were productive, especially asymmetrical.


1. Kettlebells has become the new kid on the block, especially in the last 5 years, with significant increase in use by everyone from housewives to MMA fighters. However, the number of serious Kettlebell athletics who specialize, mostly as a new sport competition like GS or people who want to be instructors after taking a weekend seminar, still appears to be very low, but growing slowing. There are a lot of detractors out there that believe the Kettlebell fitness thing is shit, and will bad mouth every opportunity, especially if they came on board to get a piece of the action late or don’t like being undercut. Can’t we all get along!


2. I Goggle the word “Kettlebell”and each day I get from 4-50 hits a day of individuals, or companies involved in some commercial fitness program using kettlebells. Everyone must of just awoke to find a new piece of equipment to peddle. There is even some gyms that specialize exclusively to the use of Kettlebell as a total fitness, but they are just starting to emerge. You would think that with all the “fat frying programs” out there, there would never be an obesity problem in the country. Kettlebells will not induce fat loss any more that a set of dumbbells or a boot camp routine…….it’s the diet stupid! You don’t have to do a single push to be thin again. Thin and fit it another thing.


3. GS Kettlebell sport is the only competition with kettlebells and the only real way to evaluate your progress when compared to others that also train. It has a standardization of Kettlebell style, size, weights and type of lifts. Competition is not everyone’s cup of tea, but it is a sure way of adding intensity to the workouts and a reason to keep training, that will produce personal growth. One downside is that once a aggressive type person stops competition, there is a high probably that they will lose interest and move on to something else. Have you ever heard of a Pro football player playing in some high school “flag foot ball game” pickup game with the boys? Bottom line if you are looking for something in fitness that will last a life time or your useful years, GS may not be the ticket. If you don’t believe me, the next GS completion, see how many are 50-70 year old men and woman are competing. It is really small! That’s not fair! You see few in that age group in any fitness program.


4. What then do you do with these overprice hunks of iron(KETTLEBELLS) to become useful to a fitness routine if you are not standing up for 10min to have some one count every rep. Well now they have a “strongman division” that’s 4 min timed set for a higher weight Kettlebell but in the same context. A new GS sport completion has arrived with higher weights and shorter time span. AD syndrome comes to mind. Let get this shit over with by adding a heavier Kettlebells( I can also sell bigger kettlebells maybe) and keep the timed sets for the BUFF’s of the Kettlebell world. I do have the heavy Kettlebells and prefer shorter sets, so next year they will be added to the training mix at some point. However, for pure absolute strength development, there is nothing like 500 lbs barbell deadlifts or box squats. I have not seen Kettlebell that big yet.


5. This year I gave up my complete collection of “hard style” kettlebells with the fat handles and various size bells. I gave them to LEO training group who just need a resistance weight with no intent to make kettlebell a life’s mission. Based on my years of using kettlebells for all types of exercise, it’s the completion-GS style Kettlebell for me, not for any reason, I can grab them more effective with my small fingers. So this coming year its completion style kettlebells for completion lifts and all exercise routines. I still don’t like the idea of them being made in China when we have great steel mills in this country, And plenty of people out of work to make them.


6. Personally I have no problem of Kettlebells of much heavier weight for timed sets. All sports activities tries to be inclusive, however, that will only keep the top level competitive Kettlebell GS lifters motivated and will not bring in new real Strong lifters into the sport of GS. That just my experience with “muscle heads” Even though 105-135 lbs lifted over head with one arm for 2 min is definitely nothing to look down on, even for the big Dogs of strength, but it’s not satisfying to a really strong person who are benching 600 to 800 lbs or clean and jerk a Oly bar with 500 lbs. for a few reps. Intensity trumps endurance always!


7. Don’t label me as an anti GS sport Nazi! GS and timed sets for fitness is fantastic! Just Not as a steady diet all year or every workout. I have done my share of 10-20 min timed sets of cleans or long cycle at some point in the year of training and will continue that for the coming year. However, the long Kettlebell sets, even the Strong Sport “ Kettlebell weights, are only a small part of my training year as my goal is fitness and sustainability. OH, that dirty word: sustainability! You mean I have to be fit for life and keep this shit up for the next 10-50 years! Lets see if you all can go to your favorite “Planet Fitness” gym, run on the threadmill, day after day for the next 25 years….can you handle that?


8. I have never been able to keep my level of strength or intensity all year long. So the concept of periodization of some kind is necessary for me, but not as regimented as when I was competing. Therefore, starting sometime around the first to the year I start to work with more weight and volume of Kettlebell exercise, as well the other “toys” so I am at full work capacity in late spring. Then Late in the fall, back off and taper down.


9. The coming year I will also have to watch the volume more closely as there will be adding more “complex” Kettlebell  and body weight movements that are not in my regular program, so I may have to tap out sooner each day. The objective is to increase joint mobility which has always been lacking……. like forever! I have a number of exercises using kettlebells that I got from Scott Sonnon who has fitness longevity in terms of style and methods, which I will have be trying this coming year. The more complex exercises tend to be more taxing, therefore I have to see just how much of them can be incorporated each week.


10. Hard style or soft style is just commercial hype as far as I am concerned. It matters little if you are performing a snatch with a hard style Kettlebell or a GS with is considered “soft style”. Try a 20 min set long cycle with a 24kg and see how soft it feels! Or try the slow moving Turkish Get up for a few sets and see how long you can last before you get gassed.


11. All in all the Kettlebell is a great fitness tool but it has lots of completion with barbells, sand bags, chains, kegs, TRX, ropes, logs,….well you get the idea. However, this coming year, and not so much as a resolution, but concentrate more on complex movements both slow like the TGU, and faster asymmectrical cleans and juggling. Add in some body weight exercise for joint mobility, then I should have an interesting training program what will never get stale..So it my get real interesting.

Small fish bowl vs large fish bowl fitness evironment.

Nov. 26th.


Warmup: Indian Clubs, pully and light dumbbell for shoulders and jump rope for 10 min. for legs.
10,9,8,7,5,4,3,2,1,reps AFAP (no rest between sets) WHAT?
Kettlebell trusters 20kg.
Pullups (pronated)
TACFIT Kettlebell crunches. 4x20 with 20kg. kettlebell.

The simple concept of a Small vs large fish bowl I leaned early in life. Simple, I had two gold fish as a kid in a basic 1 quart fish bowel and I noticed the fish did not grow. My father, said if you want your fish to grow you need more room. Sounds simple. So I got this large fish Tank that required 100 gals(huge change in water volume) and put my two pet gold fish in their new home. You guess it! They increased in size before my eyes from 2 in. to 6 in in one year. Great observation!


Now relate this to your fitness training. If you train in a small environment you elevate to meet that environment. If you train in a large or outside environment, you never reach an end point,at least in regards to your conceptual environment. I may be all fucked up on this all too simple concept, but it worked for me!


This spring I set up an outside training platform outside my small box gym at home. All summer I trained outside even when it rained(I have a roof). Guess what? I increased in size and strength so much that, I needed a new wardrobe and my body wt. when from 190 to 218lbs in a few months. Did the change result from training outside totally? I can’t answer that as there is too many variables, but I know one thing, even discounting the Crossfit type training and Kettlebells, I never changed much in a year like I did this year! Go figure!
Nov.22


Warm-up: Indian clubs, stretch bands joint mobility.
10 min jump rope.
1000meter rowing-5x”Cindy”
800meters rowing-4x”Cindy”
600 meters rowing-3x”Cindy”
400mters rowing-2x”Cindy”
200 meter rowing-1x”cindy”
31:50


I was reading in the a fitness club trade journal that there should be a much larger percentage of “Baby-Boomers” going to fitness clubs or gyms. This is based on the demographics of the age group born between 1946-72 Who are into retirement age and sufficient number to constitute 40% of the club member. We all know that this is not happening as, the percentages are more like 10-20%. There may be some clubs that have a larger percentages in the area, but even those areas are not performing that well when it comes to attracting “boomers” or the impact of the recession that has hit the boomers hard and no longer have the disposal income. When you go to the next group; seniors, For-get-about-it! They are not inclined and fitness facilities are not senior friendly for the most part , except for “Y” s.


If I was a commercial gym owner, I would have a lot of sleepless nights trying to determine what age group or latest fitness craze will bring people to the door. However, the biggest problem facing a gym owner is retention of current members, which requires you go do constant recruitment and it related advertizing costs when you lose your annual contracted members. With only a small percentage of the American public actually training consistently is so small, why go into a business that has a low margin of profit and its labor to keep the doors open in the first place. Remember largest fitness organizations are in Chapter 11, illustrates just how this business is doing.


My suggestion, if you are serious about being fit, invest in your own personal equipment and set up a “box” of your own. Or you can go find a small group of similar interest where you all can train, without all the endless drama of the fitness business, and above all the crappy music and TV sets.
Nov. 21
3 mile run in the early morning. Steady pace last haft mile was a little but its getting better in regards to maintain pace for the time.
Back to the house for some Kettlebell swings to cool down.
Nov.18th.
Skills review: take a large number of exercises both Kettlebell and body weight and review the technique by performing each with 10 reps with various weights with concentration on the movement. Basically it programming so when the daily workout is performed it is done with good form. Spent an hour and used about 30 exercises but did not hit all the list I developed. We all tend to get sloppy over time unless you have a trainer standing over your head every so often. I not a form Nazis, but you have do the process as an effective body form exercise, based on your limitations.


Actually it was a good session even with just 10 reps each technique. It also looks at exercises you don’t normally do because you don’t use exercises you suck at. That human nature.
Nov. 17th.
2 mile run at home on my hilly road. Its been a long time since I did a run on my road as it a one mile up hill finish

Try some TACTFIT kettlebell exercises.

November 14th.


3 mile run in park in early morning with my routine par course body weight exercise. Run was a stiffer pace but now not where I want to be, however, when my weight drops down I can pick the pace up without trashing my joints.

KB Swings to loosing up after run and worked on some TACFIT kettebell techniques.

I have not got heavy into Scott Sonnon’s TACFIT Kettlebell workout, but I have been adding some of his special Kettlebell program to my basic Crossfit WODs since it came out three weeks ago. Really, I don’t have to follow his complete program or be into tactical training, but many of the exercises and body weight techniques can bring some movement variation you don’t get with GS, powerlifting or Oly lifting. ITS ALL GOOD! However, I think Scott designed it to be an add on anyway and not a complete fitness program.


So far the biggest benefit is going to be the mobility aspect to the exercises as most of them are designed for fighting type movements especially ground to traversal changes. All are full body-non isolation. It going to take some time to get to all the movements working and some I will not be able to perform, especially with a 32kg pro KB, due to some biomechanical deficiencies…..inflexible you know.


I have most of Scott’s DVD’s as well as all the other major Kettlebell trainers. Each has its own strengths none is better that the other, they all have something you can apply. Like the late Bruce Lee would say; “absorb what is useful and discard the rest”. I have always believed in that.
Nov.13th.
Warm-up; Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pullys, and body weight and joint mobility.
Jump rope 10 min.( harder with the 25lb.Xvet.)
Crossfit WOD from SEAL Fit.
5 rounds (bench mark rep level is a lot higher.
5 burpees
10 Crossfit pushups( hands come off the ground at chest contact)
20 pullups (modified with no kepping)
30 squats
10 sets of 20 reps 20kg Kettlebell cleans.
Second session:
Heavy bag for 30 min. hands, legs knees….you get the idea.

Great session outside as the weather was like spring in November

Battling ropes and kettlebell Fran.

Nov.10th.

Warm-up; Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pulleys, and body weight and joint mobility.
Battling ropes : 10 sets of 1 min sets to warmup. This is a great warmup for any routine unless you are a beginner as it can be a workout into its self.


Kettlebell Fran:
21-15-9
20 kg kettlebells(2)
Pronated pull-ups no kipping. (took a lot longer)

“Battling Ropes” can sneak up on you in regards to exercise stress, as it ballistic and resistive when done aggressively. There is also a enormous change when using 1.5 to a 2.0 inch rope. A real story as I finished my training for today, a couple walked in and asked about seeing if they wanted to train in “Fair Oaks” Sic


It was a “40 something” couple visiting me this morning to see what else they can do to be fit. WOW! This is going to take some time. The couple told me they belong to a world class gym that cost them less than 20 dollars a month. They asked me how do your training with no machines! No, we just have a big piles plates dumbbells, barbells, kettlebells, slam balls, kegs, you get the idea. Anyway yes, long lengths of heavy rope. They ask what you do with them things(ropes) laying on floor? I made the lady grab the 1.5in. and the male 2in 50ft length of “battling ropes”. Well to make the story short, after only 5 mins. They never want to handle a ropes again. They were amazed that effect the ropes would do this without a machines, as they were told by a trainer, who was probably making 10 dollars an hour, in a world class gym, that machines are far superior to any other fitness equipment. He also told them the Kettlebells were bad for you.(I took a instant dislike to that punk ass) I guess that what you expect from a 10 dollar and hour trainer who spends a whole 30 min showing them how to get fit using machines. Yes, he showed them how to get a great workout in 30 min!


I ask the couple if they did any strength training like barbell deadlifts or squats. They said that if you drop the weighs  in their gym you get thrown out or make a lot of noise, so we don’t lift the iron weights. I am not bullshiting you, that was the conversation. At that point I gave them some free advice, don’t look at fitness magazines, don’t watch fitness programs like fit TV or Biggest loser, and find a professional strength gym that has lots of weights that encourages you to do strength training along with some body weight exercises. Since they were not fat but smoked, I suggested that they look into a performance diet so tthey have more energy to train. I did not tell them to quit smoking as it bad for you sermen. If you don't know by now, you are brain dead.


Will this young couple be converted to my Idea of fitness? Most lightly not, especially when I told them what they were now doing was not a complete waste of time, but its damn close to it. The feed back I was getting, was that all the shit that I do is just to much to consider, as they are not accustomed to thinking about what they are doing so they can read and watch FOX news on a wide screen TV. Its just to complicated for their taste. So what so complicated about shaking a rope up and down? Was I offended. F#@K no! after training for over 40 years “it is what it is”. No sense in the hardsell. My whole area is fill with citizens with very low expectations in regards to fitness and the good gyms have to fight out for the 10-15% serious members crumbs.


That young couple were very nice people but like a lot of America’s have been programmed by hawkers, and media fitness experts in thinking you can get 6 min. abs and look like models they use. Beyond that, few want to go the extra mile to get good results, as it requires hard work and concentration. So what we have in an epidemic of obesity and hundreds thousands of gym members still growing fat and weak. That’s sounds like our federal government.

Xvest ruck to start the day.

Nov.9th.


1 hour "ruck" with the Xvest at 20lbs. some running but mostly fast walking. Did some pull-ups and pushups on Par course area on each 1 mile set in the park.


Later in the afternoon at home: this is the money shot.
Warmu up: Indian Clubs, bands, joint mobility.
10 min jump rope: off and on as needed.
20 min. on heavy bag legs and hands.
10 sets of kettebell box squat 2x16kg 10 reps
10 reps hammer curls.

back to Fair Oaks for training.

Nov.8th.

Warm-up; Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pullys, and body weight and joint mobility.
10 sets of 5 reps each: continuous.
Fat bar bench press: 2.5 in. bar

Barbell dead lift.

Kettlebell snatch.

Triceps press down.

I did my training at the world famous “Fair Oaks” training center made now famous in Justin Lopez’s book “The Man Traineth” Its where you go to get strong without the distractions of most gyms, and I never saw anyone that did not get a lot stronger if he or she spent quality time on the lifting platform. Our alumni is spread all over the USA and for the most part keep in contact for the last 20 years. Anyway I could spend a lot of time discriping training our training but over time we can visit that.

Run a marathon and be seen.

Nov.7th.


Ran this morning for 3.5 miles. Slow but steady. Legs felt good so Its all good. My run was interrupted to do some Par course upper body exercises on each loop of the park. There is a now defunct official par course that was set up on 50% of the park, however, it was never used that much and fell in disrepair over the years and has the assholes of the area trashed the remaining sets. Now my version of par course is using the kids play ground as it has dip bars, over head ladders and some unever platforms for all types of upper body exercise if you know what to do. I also have a big stone to use for fronts squats. It also kind of low class Parkour for us senior citizens and BFF.


Today was the running of the New York City Marathon, which is a side show for fitness and brings out the best and all kinds freakos. It’s a big deal in my area being 60 miles from the city and accommodates over 45 thousand runners and BFF. There is so many running that they are set off in waves depending on ability and get into the race starting line in a reasonable time, and prevent slower runners from getting in the way of those who can really run.


I only ran New York marathon when It was run totally in Central Park in 4 loops. Anyone who has run in Central Park knows its hilly and you are running uphill or down hill. It was not until 1976 that they started to use the streets of New York as they do today. A world class time on the 4 loop course was about 2:30 due to the difficulty. However, the new route is faster, but it still has some hills to slow the pace so you will not get a world record. The other element to the change in race course, what brought about of a surge in running and the huge change of a few hundred to thousand runners in a few short years. The last thing I remember was the marathon running in the early 70’s runners wear cut off shorts, cheap flat rubber soled shoes, sweat cloths and looked the part with their lean physical appearance. There we no spectators, just family and friends.


Today the NYC Marathon is what they call a “happening” with thousand of spectators and runners, vendors and all that want to be seen at an important event, even though they can’t run to catch a bus. 150 dollar running shoes that insures you will have medical issues if you continue to run, 200 dollar designer warm-ups(for profiling or picking up chicks) and a 75 plus dollar race fee. My first marathon was run in a pair of 20 dollar track flats, running shorts and tee shirt and a race fee of 7 dollars. I can still run 40 years later except a little slower, so its all good.


Nov. 6th.


After a short rest I back to the salt mines to carry on where I left off.


This morning was a hodgepodge of exercises to cover all areas and see what training will have to be worked on as long as I plan on changing some of the old routines. I left off doing mainly 100 reps on most exercise, but then again most Crossfit and Kettlebell routines are high rep anyway.


Stretch bands, 1# Indian Clubs, jump rope, light dumbbells, pullys, and body weight. Kettlebell snatch


Kettlebell floor press


Pull-ups


Kettlebell cleans.


GHD back extentions


Kettlebell swings


SHOT on a wall.

Kettlebell skinny strong maybe stealth strong.

Aug 23monday.

Warm up: 5 min Indian clubs. Stretch bands, Foam roller,20 KTE.

Crossfit WOD : I made this one up.
30, 25,20,15,10 reps for time.
Kettlebell Racked box step-ups. 16kg.
Barbell hang power clean. With 100lbs.
GHD situp.
24 min.

Rest 10 min.
Kettlebell long cycle press with 24kg. 5 sets of 10 reps. no sence doing push jerks as legs are fried.

Heavybag at nite for 20 min.

Skinny Strong?
How to hell do you do that!
I have a true story. Norm Shemansky , who won the gold metal in the 1953 Olympics in weightlifting, just prior to the use of roids. Norm was heavy weight as he was over 200 lbs and had 20 inch arms and could press, snatch and clean and jerk impressive amount of weighs without drugs and no support from some sponsor. Yes, he had a regular blue collar job and had to train after work. He won the gold metal in the Olympics which was a big thing then but because he was a weight lifter, it did not make the press. When He come off the plane from his successful competition and winning the gold metal for the USA, no one met him at the airport, so he took a cab into town and walked home.


Norm was not skinny strong, as he had over 20 inch arms and 30” quads. No Norm did not use drugs, curls or body building to get his massive size. When asked one time, what kind of Curls he did to get his big arms, he did not know what a curl exercise was as all he ever did was power cleans, clean and jerks, snatches, presses, to prepare for the Olympic games three lift competition.


If you look at all the Olympic weight lifters regardless of weigh class as they walk up to the lifting platform to make their lift, you know they belong there, as they all have a body and fitness presence that indicates they are strong……not skinny strong. I find it hard to avoid muscle development when you are lifting significant weight explosively, in a compresensive weight lifting program.


On a personal note, I have competed in powerlifting for years and have hundreds of examples of men and woman who lift heavy weights, take no drugs nor do bodybuilding to pump up muscles, but have a muscularity that shows everyone they are strong! When I was training to be a AKC coach for kettlebells, Valery Fedorenko told me I would have not an easy time kettlebell lifting as my arms and chest were too big for the sport. That’s what I get for lifting 400 lb bench presses and 600 lb squats. I an not depressed with my situation but on the other hand those who are “skinny strong” I still have respect as I know a "stealth" few.

Wait until you see my new workout area when its finished! pictures coming.

Great WOD to remember a downed warrior today.

Aug.15th.


Warm up: 2x5 min on heavy bag. 5 min Indian clubs. Stretch bands, 50 reps GHD extention.

Crossfit WOD “Adam Brown” KIA March 2010 as a Navy SEAL


24 reps each exercise for two rounds.


Sumo Deadlift:265lbs.


Wall balls at 20#


Box jump: 20”


Kettlebell floor press with 28kg


Barbell Power cleans:125


Took 23 min. first time for this WOD.

The WOD was a “hero” WOD form the CrossFit Site to remember one of our lost Warriors killed in battle. Adam was a 36 year old family man who was a career SEAL operator, who will be greatly missed by above all his family and with his wife and two children. He will be also missed by his SEAL team members as he was a experienced operator and the loss in that regard is significant.


My feeling on this is that we have lost one of our national treasures just to protect opium growing and gun toting war lord thugs, who can’t write their name on a piece of paper, rape their wife’s, and have no loyalty to anyone except those who pay them. His killers are vermin of the world who spread hate and drugs that subvert our country strength by supplying the drug poisons so we are weak and can be conquered.


I have a new flash; not all Americans are weak and it will be a long journey for you scumbags to achieve your objective. Like the SEAL you were able to stop, we will keep coming for your ass until you no longer exist as well as your concept.