Saturday, August 24, 2013

My first 5 weeks Go Rucking


8/22/2013       

MY WOD for today: (two sessions)

2 mile ruck with 4lbs. more weight at a quick pace. Morning session

Afternoon session; 

 Stretch bands and Indian clubs, light kettlebell snatches,  for warm-up

GHD sit-ups and back hyper extensions lots of set..lost count.

Safety squats: 12 sets on the one min.

Step-up squats on box:

One arm dumbbell snatches.

Heavy bag Thai kicking:

 

My experiment with Go Ruck training Part one..the first month.

            When I decided to enter a Go Ruck event, I looked up on the web of the sites and training used to complete the events. It seemed like a great fit for me as I train in similar fashion and will give me a goal instead of daily routine of training with no particular reason other than to maintain fitness. Go Ruck designed and lead by ex Special Forces operators who have successfully completed selection under the most arduous conditions. So the format of traversing by walking with heavy loads interspaced with exercise, outdoor conditions, and exercise in and unscripted format. Sounded good to me to exercise with a bunch of other like minded soles, over several miles.

            The first order is to find a suitable place to train daily what had varied terrain, with area to do body weight exercise like pull ups. I have a local park only three miles from my house what has most I needed with no traffic or little use. Except for the cross country team it is not a hot bed of fitness in my area. The park at one time had a “Par course” with all the stations, but it just about gone except for what remains after the vandals had their fun. That would have been ideal for Go Ruck training.

            The next consideration was the pak or weigh carrying equipment that requires you to participate with 30-40lbs pak for the whole 6-12 hour event. Since I was in the Navy, who hardly ever marched or never carried a pack except for the Navy Seals or medics, I had no experience carrying any thing for miles. Even when I ran ultra running races, there were water stops so I did not have to carry that either. I have and Xvest that has small 1lb weights that can be added or removed for any exercise. My vest will carry 60lbs full capacity. So I started out with 10 lbs on the vest for the first ruck. It was not that bad, but on the first 2 miles my pirformis muscles started to congest possibly from sitting on my ass too much. At the same time I planned to slowly increase the weight as my body weight reduced for the last consideration. Body weigh goes down I will add two to five lbs to the vest until I get to 30 lbs on the vest and change over to a ruck pak on some of the sessions.

            Next was my body weight which had crept up to over 200lbs, actually it was a pig fest, at 240. I took no responsibility for the weight gain by blaming it on a tendon injury. Therefore part of the reason for trying Go Ruck should get my ass in gear to lose the weight and be able to function. Think about it. If I did not lose the weight I would be hoofing around with a body burden of almost 300lbs…my joints would be mush or even a cardiac arrest in my future.

            As a trainer I know how to gain and lose weight, as it is primary in that profession. When competing in Power lifting, I would adjust my weigh for the various classes from 180 to 240 depending on how much weigh I wanted to handle or the completion that would be there. The good news after 5 weeks of Go Ruck, I have lost 22lbs. as of this morning!  The shit works!

Ken

The mission is sacred

Tuesday, August 20, 2013

Two Kettlebells; double you pleasure, double your fun


8/17/2013

MY WOD for today: (two sessions)

 Stretch bands and Indian clubs, and 1000 meters rowing, light kettlebell snatches,  for warm-up

Kettlebell farmers walk 24,32kg pairs. Getting  better each time.

Pull-ups and pushups on incline.

Kettlebell(2) front squats:

Dumbbell goblet squats: low rep, heavy weight:

Dumbbell clean and press: light

KTE and Kettlebell floor sit-up for abs.

Heavy bag Thai kicking:

Great session!

Two Kettlebell training: double your pleasure, double your fun

I started out with one Kettlebell years ago then when I got the money I purchased an extra set so I would have one for each hand. In GS sport lifting the ladies use one Kettlebell,(it’s a “rack” issue I guess) when competing and the men use two except for the snatch. Also I believe that the Kettlebell is mostly single hand equipment, but there is no reason it can’t be used two hands like in the swing or exercises like the goblet squat.

The World Kettlebell Club does a lot of one hand lifting, like the GS sport, “Strong sport” and Pentathlon, both use one Kettlebell for all lifts with hand switches. Even though you use only one hand at time, both of these two sporting events are killers and only for experienced lifters.

In “strong sport” you select the heaviest Kettlebell you can muster for the 4 min. time set. It was designed for stronger Kettlebell lifters who want to use heavier weights that you could not last for the normal 10 min set in GS sport.

The Pentathlon is for the strongest lifter that will take strength of the heaviest Kettlebell for 5-6min. sets. It is a combo strength-endurance GS sport I have done a few times with pussy ass weights and it will put your ass down like nothing else.

Now for the good shit. Two Kettlebells lifting brings it to a new level of intensity and more metabolic wallop.  When I first tried two Kettlebells it was not like double the weight and more in body burden. Also I had to use a wider stance, but that was not a problem as I am a sumo deadlifter. Anyway I use mostly all lifts and even the snatch, done outside the legs with two bell most of the time. When practicing the swing I would take a one handed swing set with a heavy Kettlebell like 32-40kg then switch to two hands with a lighter two Kettlebells. If I am doing timed set of swings it usually 1-2min which gives me 40-80 reps for the set. That a lot of work in a short time.

If you have access to two Kettlebells, then that is the way to go. Now if you have two GS style kettlebells close to the same wt. then you can duck tape plates to the bottom of the lighter bell so they are even in weigh.

Since I don’t intend to compete in GS anymore, as my old fucked up shoulders won’t survive the large volume training needed to prepare for the completion, but with sensible training using shorter intense sessions and little rest, I can maintain great strength and endurance adding, Olympic lifting,Powerlifting, bodyweight, Thai boxing, rucking, atlas stones, kegs, logs…….well, you get the idea. I love kettlebells but I am not a complete Kettlebell whore.   

Ken

The mission is sacred

Thursday, August 15, 2013

What are the most productive exercises?

8/15/2013



Picture is my Olympic dumbbell.





Today’s training:

Warm-up: 1000 meters rowing, Bands and Indian Clubs

Fat bar standing press:

Kettlebell snatch:

Dumbbell snatch;

GHD sit-ups.

What are the most productive exercises?

            Before I answer that, I must add that any exercise can be productive as long as it done correctly, under good tension, and performed progressively. I can be using just the body or any number of exercise equipment and ever environmental elements like logs and stone lying around.

            I have a spreadsheet with over 300 exercises listed that I have used frequently or as an experiment. However I have a smaller list that I use more frequently as it seems to work better for me. My all time favorite is the dumbbell clean and press or snatch using and Olympic dumbbell bar. Although I am basically a Kettlebell whore, the Kettlebell movement of the snatch and clean is somewhat less ballistic than the dumbbell, especially with the  rotating handles.

            The Olympic dumbbell handles even with the knurls will not tear up your hands like the solid handles will do, especially doing the snatch movement. Transferring the Olympic dumbbell from the floor to the overhead lockout is a straight liner movement unlike the Kettlebell making a somewhat faster movement. Also the  Olympic dumbbell handles allows the use of my Olympic plates from the 1.5lbs to the 45 or even 100lb plates. ( I have used 2-100 lbs. plates on the bar for a suitcase deadlift a couple of times but its not a favorite.)

Dumbbell snatching from the floor in high reps, changing hands it a real killer and always leave me smoked! Try it, you will see what I mean.

Ken

“The mission is sacred”

Wednesday, August 14, 2013

Are strong people really hard to kill or is it all about class envy?

8/14/2013


MY WOD for today: (two sessions)

 Stretch bands and Indian clubs, foam roller, and 2000 meters rowing, for warm-up

Dead hang barbell from the waist power cleans. 8 sets of 3

Lumberjack one arm press: 8 sets of 5

Kettlebell farmers walk 24,28kg pairs.

Heavy bag tai kicking

Are strong people really hard to kill or is it all about class envy?

                I just finished reading Pavel’s blog on the “class warfare envy” on strong or fit members of American society. Now here is a immigrant(legal type), who came to America for a better life as a former resident of the old Soviet Union, now stating there are noticeable elements here in the US that reassembles those he experienced in his former country in regards to class identification. I have to agree with Pavel on this observation, as it been long time coming to address what is happing to American society that being strong or having values that had always served us well, now being degraded and attacked. The weak will attack the strong but it will be of little consequence if the strong does not alter their missions.

                For those who do not know Pavel Tsatsouline,he is one of the Russian strength coaches who brought the physical art of Kettlebell fitness to the US over a decade ago. Every since then, Kettlebells has been a part of the fitness industry and continues to expand. Pavel also has a no nonsense style of fitness that promotes strong human development besides the benefits of this Kettlebell  strength training. It’s hard to describe his methods other than to say it’s unique. (check out his blog article “Strong First” below)

                I just believe that you cannot be physically strong and not detest those who want to weaken our exceptionalism, we as a nation has always thrived with. It almost like the enemies of strength want us to be we like they are so we can become the minions of “Sheepols” who can be collectivized into the latest mission to destroy are successful past. NOW BEFORE YOU GO HATEING ON ME, I AM NOT A POLITICAL REPUBLICAN NOR  DEMOCRATIC MEMBER, BUT AN AYN RAND, LIBERITIAN!

                One of my favorite leaders growing up was Teddy Roosevelt, who was born into an upper class and found that weakness will never be successful in any endeavor but still protected those who are not strong, to be one of our best presidents ever. I could discuss so many of his accomplishments but that is not the essence of this blog posting. Maybe someday I will expand on my belief that Teddy Roosevelt inspired me to do.

                Military service to me is the foundation of our freedom in a world filled with hazards and threats.  It was an honor to serve our country in this capacity even when drafted, however the progressive political elements has made that process, their hate board and to degrade .(don’t make me sick by saying “we support the troops” when most will cut and run when it takes sacrifice) At one time it was an obligation (draft board) to be part of the military protecting of our country but now those services are provided by an new class; the “under class” also called the “working class” , or those men and women that cannot find good employment or ability to fund advanced education. So our military is now a service, not so much to our country but to individual pursuits (patriotism is still part of the program).  If military service is so vital, then why is it not that or members of congress or most political positions are not former members of the military or have off spring,  that have military backgrounds? At this point Pavel who is really an outside observer, hit the point that our current members of congress(elite class), who make international policy, have no military experience nor their family, which will become our future leaders. (as the working class citizens can no longer be a member of congress without being  part and support of the “ruling class”.

                Therefore the “ruling class” (the new and improved political model of progressive, rich, indulgent, political left) don’t know longer need to draft citizens to protect our county in the military, as they now have sufficient “underclass” who are the product of lack of education and opportunity, can now hire on as “professional contractors”(Please read Steven Pressfields’ book; “ The Profession”) This is your scary future! Any political force can retrain power with strong”body guards” regardless of the belief of masses of people within that country.  Attack dogs of the “ruling-elite class  in main stream  the media; the ultimate adversary for the strong citizens!  

                What Pavel is saying, it’s not always the bulging muscle strong that makes a country but our strength that can only be derived though conflict or putting one’s life on the line for the county you live in or strong value beliefs what you will standby always and never degrade. This is strength as a concept or the human spirit in adversity.  If you avoid adversity you are or become weak!

                Most people I have been aquatinted with that were strong in body, were also strong in basic values. I think it was never a political thing, it was more of some individualism that cannot be molded into some political model that never made sense when you when you get up each day to get strong in body and mind and it all “you” and there is no outside public program  that can help you.

                Are strong people hard to kill? You bet your ass! Now you may become an “enemy of the state”.  These people who don’t die easy nor intimidated, are targeted for destruction or reeducation, as they don’t conform to the new model of collectivism, that strong don’t generally subscribe to.

                A classic example of degrading strength in the fitness business is the “Planet Fitness” gym commercials, showing that a weak looking gym manager of this fitness model is preferred to the heavy muscled person who wants to train hard. The strong person is demeaned as a freak model of fitness and shown the door and not wanted.  This is a product of class warfare that weak or individual promotion of physical strength is not acceptable and targeted for humiliation.  They are attempting to control the fitness narrative as it was new metro, gentle training movement. (Note Planet Fitness provides the public with low cost memberships, which is a good thing, but hating or critical theorizing is not necessary for getting more business) 

    Strong people normally do no demean the weak, they encourage them to become stronger not dependent or reliant. For the most part the fitness business enhances or maintains low grade, marginal effort fitness that barely keeps one healthy in body but never in strength, spirit or passion. We even target the education process of our youth to the weak end of the bell curve and not the strong end that will make us all better educated nation.

 In a running race you are to keep up with the lead runner or try to pass him. The navy SEAL’s have a more aggressive statement on this ;“second place is the first looser”that is because the SEAL’s has to be exceptionally strong to protect the weak and oppressed.

Ken

“The mission is sacred”

By Pavel Tsatsouline, Chairman-blog


I despise class envy. In any form and in either direction.

Today’s blog is about strength envy directed by today’s upper class towards the working class. Externally it manifests itself as “disdain” for strength, the way one tries to diminish what he does have. The hoity-toity make fun of the brawny brutes with their uncivilized barbells—behind their backs, naturally.

It did not used to be that way. Many rulers of the past respected and cultivated strength.

Augustus II the Strong, the king of Poland and Lithuania, broke horseshoes with his bare hands and was mighty proud of it. Henry VIII, the king of England, challenged Francis I, the king of France, to a wrestling match. The latter gladly accepted—and threw the former to the ground. Peter the Great, a legendarily strong Russian tsar, reveled in hard physical labor. Incognito, he went to study the ship building craft in Holland.

St. Louis and Richard the Lionhearted, kings who personally led their troops on crusades to the Holy Land, were well schooled in a knight’s martial skills. And these skills demanded extraordinary strength. Ironically, one could talk about “reverse strength discrimination” in the days of the Crusades. The Catholic Church unsuccessfully attempted to ban the crossbow, a weapon “hateful to God and to Christians”. Historian Rodney Stark in his book God’s Battalions: The Case for the Crusades, explains: “The “moral” objections to the crossbow had to do with social class, as this revolutionary weapon allowed untrained peasants to be lethal enemies of the trained soldiery. It took many years of training to become a knight, and the same was true for archers. Indeed, it took years for archers to build the arm strength needed to draw a longbow, let alone to perfect their accuracy. But just about anyone could become proficient with a crossbow in less than a week. Worse yet, even a beginner could be considerably more accurate than a highly skilled longbow archer at ranges up to sixty-five to seventy yards.”

More important than physical strength, until a very recent past, leaders of the past had a strong sense of duty. Several years ago, in the midst of the financial crisis, I read an op-ed that made an impression. The author pointed out how the ruling classes of the yesteryear considered the fate of their country their own personal responsibility. The word “duty”, so thoroughly made fun of by today’s hipsters, guided the decisions of the high-ups. Not surprisingly, leaders of Western democracies were men with remarkable military careers and a deep-seated sense of duty. Churchill. De Gaulle. Eisenhower. Kennedy.

Men and women of the upper class, not just the presidents, viewed their lot as equal shares of privilege and responsibility. The conduct of the lord of the manor and his family in “Downton Abbey” is the case in point. Today’s upper class, on the other hand, is little more than “a bunch of crumbs held together by dough”. It frequently views its position as all rights and no responsibilities. How many sons and daughters of the ruling elite serve in the armed forces?

The disdain for physical strength shown by movers and shakers in Washington and New York has contaminated a significant majority of all white-collar people, including those far from the upper echelons of power. A Russian pundit recently quipped that we ought to replace the word “gentry” with “intelligentsia” in old satirical plays about snobs. “I am too good to lift heavy things. Let the uneducated brutes do it.”

I am convinced that in the back of their minds they are simply envious of the strong. And envy breeds resentment. Is this one of the reasons the USA are so polarized today? This is a slippery slope, ladies and gentlemen. I come from a country that was ripped apart by class envy and drowned in blood. Shortly after the Communist coup of 1917 my maternal great-grandmother, then only seventeen, watched her parents get murdered in front of her eyes—just for belonging to the other class.

The price exacted by envy is unacceptably high. Get strong and replace it with self-respect.

Monday, August 12, 2013

"Gear shuttle" WOD or carrying shit to the mission.

8/11/2013


               What to hell is a “Gear Shuttle”? This is a Jeff Martone's WOD he put out some time ago and have done a few times prior. It’s a killer! This routine is 3 rounds of 2- 50 yd. farmer’s type walks with 3 types of Kettlebell holding positions with 10 burpees after each trip. I told you it can be a killer.

                The first set of three is farmers walks with 32kg Kettlebells to 50yards with two times with 10 burpees after each trip, hence the gear shuttle. Then it’s the same two trips of 50yds and burpees and this time holding the 16 kettlebells in the rack position. Then the last two trips performed with 12kg kettlebells held over head with the burpees. That is the first round. Sounds like fun until you have to do this three times!

               I chose this WOD as part of my "Go Ruck" training for general body burden endurance that the Go Ruck requires. I did not use the suggested the 32kg farmer walk,24kg rack hold walk, and 16kg overhead walk. Instead I use. 24kg,12kg,10kg in pussy alternative.

               My math indicates 120 burpees, some sloppy, 300yds walking, and 300 yards holding a weight. I, like many others, are not a big fan of burpees as it feels like punishment for something I did not do. The over head walk is something I hardly ever do, but it’s just painful exercise that has no meaning other than punishment.  I learned at the last two rounds to move feet faster so not to hold weight any longer then needed.

42 min time, although I was not racing, just surviving.

The mission is sacred.

Ken

Saturday, August 10, 2013

Go Ruck training...the beginning.

8/10/2013


        Over that last couple of weeks I stared to look into using “Go Ruck” style training with the goal of entering one of their events if I don’t fall apart in the process of “being all I can be”. Go Ruck is the brain child (demented at that) of Jason McCarthy, 10th Special Forces Group (Airborne) 2006-08, who is designed these various adventure events patterned after Special Forces selection process to become a Special Forces operator in the Army. Jason is also now a accomplished business man who designed and produces gear for the rucking events, that will hold up under tough conditions.

            In regards to training for these “Go Ruck” events, its basic GPP like Crossfit does with some added long duration “rucking” with a pak on your back all during the events. I currently training for the most part in Crossfit style with more devoted strength exercise which will have to slightly change to more varied mix of carrying heavy shit and mixing them with a rucking trip of running and walking longer distances. Since I am trained as a Crossfitter the variety of exercises will be no problem. The only issue is to increase body burden over time without getting overuse injuries like stress fractures. (they suck big time !)

            To add to some personal goals, I want to reduce my body  fat percentages so I can carry more burden. As my bodies weigh drops, I will add that pounds lost to my Xvest, which I am using in place of a Ruck sack. Xvest allows one to add weight one pound at a time,which makes for a gradual transition.

            Well, I will see how it goes for a few months as an experiment and determine if I want to enter one of the events in the future. Go Ruck !

Today training:
2.5 mile ruck with 15# Xvest weight in Local Park. Did some log lifts, stone carrying and a body weight exercises on the kiddy playground as I traveled around.
Later in the morning:

Ab roller sets.

Kettlebell cleans and presses

Kettlebell box step ups on 16” box.

Farmers walk with dumbbells 50 yard a set.

Heavy bag session for 30 min.

“the mission is sacred”

Ken

Tuesday, June 18, 2013

Military purging the “biggest Looser’ candidates to thin the herd.


 June 17th
I was reading last week that the military is purging a large number of soldiers, sailors, airmen from their ranks, as the wars wind down, and we cut and run. Also the president in a national address stated that the “war on terror” is over and we only have to deal with a few malcontents on case by case operations. I am sure that the jihadist did not get that memo but denial and bullshit wins out these days.

            So what the best way to get rid of the excess military manpower? Past practice in other wars, has been tighten up standards and regulations.(piss them off with chicken shit)  In war you need all the swinging dicks you can keep, so when there is some undesirable behaviors like drugs, alcohol, poor fitness and sex abuse, are generally overlooked. Also fitness standards are also relaxed so, many fatten up to become future candidates for the “biggest Looser” program, are also given a pass.

Back to culling the herd.

            The Army is now releasing 15,000 soldiers for not meeting fitness standards. They are overweight or out of shape to pass the general fitness test(APFT) and increased BMI. My first question is; why did you let this go too far in allowing your troops to get out of shape by not constant monitoring and apporperate leadership to maintain standards? ( I guess You needed a lot of warm bodies at the front like Stalingrad) Most lightly these are good solders that just did not spend enough time keeping somewhat fit and got caught up in the end of war purges.
            It’s a fact that the military jobs are for the most part like civilian jobs, only a few require high levels of fitness, to perform your job classification. Think about yourself being a “drone” operator, sitting hours watching a monitor with a “joy stick” operation as your only body movement. The opposite end of the military jobs are your sec ops warrior personnel like SEAL’s and Rangers which require much higher fitness levels than even the APFT don’t begin to address, is much too weak for  those jobs. Then there is the stress and routine of war operations; basically eat,fight,sleep,and eat some more day after day.

             I can recall being on an Aircraft carrier during Nam war, and operating 24-7, for months, in an endless routine of 4 on 4 off watch’s. You woke up to eat before watch and eat after you got off. I gain 50 lbs in one year, even having a very physical job, but we had no time to exercise and we all ate like fucking pigs! Like most military at the time of enlistment, you were out of shape physically but you were not that overweight. I entered that Navy at 150lbs and 7 years later left the military (on my normal discharge date) at 240lbs. The military at the time was also winding down, but my skill sets were unique and they did not care if I weighted 400 lbs as long as I could perform your profession. Yes, I gained a lot of weight over my enlistment, I fault my poor uneducated eating habits or food selections for my weight gain, but today the nutritional education is much improved but few comply and divert to hedonism. 
So it real easy to purge 15,000 overweight soldiers or out of shape to reduce manpower, without taking responsibility for how they got that way.
Eat responsibly and exercise or you will become fat fuck weather in war or civil life!

The mission is sacred.

Ken

Wednesday, April 03, 2013


How do you run a 100 mile  running race?

      The first response to that is; why would you want to do this and what will I achieve from doing this? Few people at the time in the 80’s when I was running crazy shit races, even contemplation of running beyond the marathon, much less 50 or 100 miles was an inscrutable  question. Regardless of pace, you are going to be running for a whole day or less, if you get your ass in gear.  Even the most Special Forces don’t run or ruck continuous for 24 hours due to the insane need to have that kind of mental or physical endurance.  Forcing a military soldier to run or ruck for 24 hr. without stopping is programming madness.

                During the Gulf war in the early days, a group of  British SAS warriors had to extricate themselves for over 300 miles in hostile environment.  Only one can tell the story of that adventure, and it’s add to the mystic of the SAS for surviving a distance few would ever think it was possible to traverse.

                This is the point. Most look at a number and rationalize that this cannot be achieved only in extreme situations, like war and survival. However, we all have a survival key within us, so regardless of the number that has to be met, we can do what is necessary.

                Back to my 100 mile adventure.  One thing I learned on any long race I attended, there was a starting line and finish line. The starting line sometimes has a banner indicating the race and distance. The finish line sometimes was in a separate place like the JFK -50 trail run. President Kennedy at the time used this event to show the extreme of military fitness in the early 60’s to get special forces members. However, all the military participants came in hours after I did as my resolve was based on my standards and not someone else’s. Don’t get me wrong, they did not have the type of training I had to achieve the results I was able to achieve.   

                 In that 50 mile race, I started off with 375 others and after 3 miles, I never saw the competitors in front of me or at my rear. I was alone with my thoughts and motivations for 8 hours. At the finish line they told me I was done, so that part of the mental process was taking care of.   I did well for my first 50 mile trail run, on hiking trails so I rationalized, that I could go much longer as long as I had a reason to finish regardless of distance.  Because once you run for 10 miles, the pain and discomfort is the same a 20,30,40,50 miles. Therefore it’s just a matter of dealing with an uncomfortable situation to achieve an objective.

                At hundred mile races are like I described as a distance to be internalized by those who run it. I know everyone in the race and we were all not there for the awards because, finishing was a like “the sound of one hand clapping”.  So on that day, you can you be all you can be, just keep going!  After 40 miles, I was in pain and mental discomfort, and questioned my resolve from that point on. It sounds like a weak thread in my system, but I really have to deal with it to move continuously on to upper levels of mental focus in that situation.  At 90 miles I knew that the goal was in my grasp, but you continuously go to weakness instead of your “happy place” of success.  The last 5 miles of a 100 mile race seems so significant, that it did not matter that I may die at the end.  I did finish in less than 16 hours, but that was my standard and not some outsider s evaluating my life.

                My wife was accustomed to my physical achievements for the number of sports I participated in. However, when I ran 100 miles, she finally said to me; “you surprised me by doing this as I was so fatigued from watching you that I could not visualize myself doing that”!  

                Goals are needed for formation of success. But they have to be on your terms and not some outsider’s standards.  It’s like our education system today, is totally obsolete!  The standards are too low for the distance and training for the distance is not based on individual achievement.

Ken
 
 
Today training:
Landmine “Fran”
What to hell is a Landmine “Fran” ?  21,15,9 reps of land mine(hinged to squat rack) bar squat, push- jerk, then pull-ups,  like standard “crossfit Fran” I have bastardized “Fran” with Kettlebells, dumbbells, and even sand bags. WTF, I don’t have a crossfit gym, it’s just me. I am always looking for variations of all routines as I love the chaos of training.  “Crossfit Fran” is a cool compo, but it can get stale if you don’t improvise your effort.
 
 

Wednesday, February 06, 2013

deck of card today.


2/6/13

 My training today:

Warm-up; Stretch bands, Indian Clubs, and joint mobility 

“Deck of cards” Kettlebell style. “

 
Cards
Kettlebells
hearts
push press-2-KB
clubs
 kettlebell snatch
spades
long cycle press 2KB
diamonds
cleans-2 KB
aces
 
10-side swing-2KB
kings
10-wall balls 1 KB
queens
20-fig. 8 and catch 1 KB
jacks
10-bottoms up press-2KB
aces
 
 
10-front squat -2KB (16-2KB
jokers
50-flags ab exercise  2 kbs
52 cards selected at random and executed  AFAP
takes around 40 to 60 mins depending on recovery.

            Oh no! Not that” Deck of Cards” today! Yes you weakling punk, wimping out with blitz style training, which you thought was in your best interest, but you knew intuitively that you were cheating yourself. You thought just because you were using big bad ass power exercises that you were training intensely. ( it must have been the music or swearing)  However, you did not really “embrace the suck”. That is what The SEAL operators when training like Mark Devine and Rich Graham from Trident fitness, to use as a rally cry to training in very uncomfortable zones.

            I must digress for a time to show where I am really going with this on training effect, which is what we all seek. My very good friend, Udo, is a unique person who came to the US in the 50”s from war torn Germany. Unlike most of the immigrants of today he had “skills” and just wanted the freedom to pursue them. He entered the Army and become an instructor after completing basic, really!  But demonstrating those “skill sets”that he acquired by being in a real total war and surviving gave him a huge advantage. Beyond that, it was his experience In the French Foreign Legion that made him unique from the average “boot” in the US Army system.

            So once again where am I going with this and what does this have to do with training  for the average person on the street?  My Friend, who was a  French foreign Legionnaire, showed me how unique their training was as opposed to what he was given to recruit in the US.  He did not compare to make himself more important, he just noted in a practical sense what was needed to achieve a “positive outcome” .  It was not that complicated as complication leads to stagnation of action. Therefore, his training was very basic, performed in a real environments that one would have to operate instead of a constructed mazes that was truly uncomfortable, but not practical.

            The training in the Legion is very austere for pratical  reasons, as this is real life and not the creation of some person who never experienced the process of war. It is very unrelenting and crude by most military standards, but they in the legion are the final stand of what is required of their service.  The Legion is a instrument of  War and a total mental and physical integration process that has to have a random mental association to be successful in operation and training. So whatever card you are dealt in a card game, you have to reconcile.
            Let’s get back to my “Deck of Card”. I take 54 cards; assign exercises to each card based in suit, face card and even jokers. The selection is very random in terms of volume (reps) and suit (exercise assigned with difficulty) and ever weight.  Makes sense to me, as life is random selection or happen stance that Udo always taught me. Udo, would be proud of me to train in such a way that challenges my ability to adopt to the mental and physical challenges that make warriors of the Legion and or Special forces we have today.

            I have been educated in progressive exercise programming, but there is nothing like the random selection as the session unfolds, that the human factor is challenged to the max like one would experiences of total society upsets.

My friend Udo from the Legion,  as I use as a closing:

“The mission is sacred”

Monday, January 28, 2013

Rowing when the lakes are iced over.


Not the water rowing as it has a small but dedicated following, but the indoor C-2 rowing set that is also in many gyms and especially Crossfit boxes. I have had a Concept 2 rower since they came out in the early eighties. The Concept 2 company constantly upgrades the ergs (the mechanical frame work) but also so the computer, unique to fitness equipment. This equipment is the 4th generation I have purchased. (A happy customer) 
            I have even competed in the indoor “ergs” at the national crash-B, where you put yourself into a stress zone you may not want to repeat too often. I will never forget my first Crash-B’s when they asked it you want to be “coached” This 20 something chick sat next to me  from the college to be my “coach”. When the horn sounded to start rowing, this “hottie” turned in to a “stroke  Nazis” ,screaming in my ear, everything except profanity, to produce cardiac arrest. I loved every minute, but thought it was inappropriate to kiss her for her assistance as being “some old Letcher”    
            It’s the best Tabata instrument you can have as it tracks and computes while you suck wind. The big element is that the equipment is Iso-kinetic(it gets harder you pull)  ,now they have a similar device for X-country skiing motion. That piece of equipment is here to stay and not a fad.  The biggest followers of indoor rowing are Crossfit boxes as a piece of mechanical equipment, has the means to induce some very hardcore fitness activation and measureable results. You have a small computer to maintain a continuous performance in your face that is what makes this equipment so evil. (Also this is why you don’t see too many rowing in” Globo” gyms)
            So my advice, if running and other high impact joint fitness is not in your program, you may want to spend some quality time on the C2 erg.If you don’t believe that in can produce training effect, just do an all out 2000 meter piece at max rate and try to stand up….surprise, you can’t!
Today’s Rowing: 8 sets of 500 meters with one min rest (rest is keep moving but no pressure)
Ken
The mission is sacred

Tuesday, January 15, 2013

2013 my not be a year for the chain fitness clubs.


1/14/13
 

 My  training today:
Warm-up; Stretch bands, Indian Clubs, and joint mobility  
Leg ups and wheel roll outs 4 set each
Deadlifts: 12 sets of 2 reps
Kettlebell floor press. 28, 32kg 5 sets of 5
Dumbell rowing 75# 5 x 5
Paul Dick Floor press:
Rowing 2000 meters.

2013 may not be a great year for the Chain fitness business.
Based on what I have read in the latest Club industry paper, things are not looking great for this year’s business. There are a number of things what insulated the fitness business during past recessions, but this one is on steroids. Like always there are a few issues with their business model and the changes that are taking place in the market cause may prolonged recession and market dynamics. Here are some of the issues:
1. The recession is still in our faces and the unemployment is not 7.7% ,which is a deceptive number and should be somewhere around 12% and not decreasing, as insufficient new jobs are not being created. This is now hitting all business across the nation as this recession is going on for years now. You can’t ride this one out.
2. The economy has hit the middle class the hardest, who were the largest customers of chain health clubs. With less disposable income they can no longer afford even the bargain basement clubs at 10 dollars per month. The middle class will take years to come back to the mid 2000 year’s wealth….if ever.
3. 75,000 dollars a month is not uncommon for a large chain club overhead, with fees, equipment and rent, employees etc. to ever break even at 10 dollars per client, you will have a low margin. Therefore the 10 per month club is not a great investment in a tight job market as you need more bodies to keep the lights on.
4. Private equity business have normally picked up a few of these chains like Planet Fitness, and now rejecting clubs like 24 hrs Fitness as not a great investment. Equity firms will buy any business, even low performers as long as they can cut the fat and eat the steak. Once you are taken over by Equity Corporation, you’re a pawn for a few high end Harvard MBA types, who just want to make money and could give a rat’s ass about what you are doing.  In their defense, they save some of the business from total bankruptcy, after they make the appropriate business positive corrections.
5. The Obesity problem is not going away and getting worse. Most people unfairly blame the fitness business for not altering the problem.  The chain fitness finally realizes they have a problem as they don’t have a good program or message.  They are doomed as you need a well qualified staff to monitor and program the clients instead of just handing out towels and fucked up energy drinks. That requires more overhead for trained staff, and increased employees they can’t afford now.
6. Speaking of message. One of the upper management people of a major chain was upset, when their New Years promotion resembled soft porn. The employee said”our fitness business is a fraud and all about fashion.” That person is not unemployed there anymore. You see it on TV every so often, highly fit models that probably never train in those gyms and have personal trainers to keep them ripped. Fraud; maybe, but surely deceptive.
7. The big chains are finding that their business of relying on client volume year after year is no longer working, especially when you have to drop your prices to 10 dollars and still make a profit. Some of the HVLP chains will still be out there, but if they  over expand in a poor economy, they too will have rough time as the recession shows no sign of going away for years.
8. The dirty little secret out today in the fitness business, is that the small box, Micro crossfit or private strength gyms, which has a low client volume and much higher fees is making money and growing. Then there is the specially gyms like MMA ,Kickboxing, Yoga, and personal training clubs are doing well also as they cater to the more serious client that will demand results and want to be surrounded by like individuals. Its not uncommon to pay 200 to 500 dollars a month but at those prices YOU WILL get what you pay for and the pressure is on the client as well as the owner to get fit as well as looking good.
9. with all the mergers, consolations, equity buy outs, the fitness business can never hope to sort itself out as a solid business model to help the public. It’s really the fickle consumer that is at fault as they are always looking for a quick fix, without too much effort. In fitness that is not going to happen.
10.  The Chain fitness business is driven by the people they should reject. I know of one Crossfit gym, that if you want to train there, you sign a paper stating that you will make improvements and train has hard as everyone else or you will be terminated and your money is no good. There idea is that you are not going to make their club look bad by not getting some results.
The mission is sacred
Ken