Saturday, January 31, 2009

Long Run in Prep for Double Bridge Race

Ran 9.28 miles in 1:19:45. Burned 1363 calories.

Friday, January 30, 2009

V02 Snatches

80 sets of 6 with the 44lb kb this morning

Thursday, January 29, 2009

Wednesday - Medium Day

53lb KB
Clean and press ladders 5x4
Swings 30:30 for 10 minutes

Tuesday, January 27, 2009

Variety Day

Met Shane and Gonzalo at the gym for some practice.
35, 50 and 70lb kettlebells.
Mostly practiced with heavy weight, low reps on the basics.
Got a PR with a 70lb pistol, both sides.
Planning to run tonight
It is much easier to eat good when the bad food is not in the house!

Monday, January 26, 2009

Light Day Workout and Words From Marty Gallagher

53lb KB Clean and Press Ladders 5x3
50 Snatches 10/10, 5/5, 5/5, 5/5
I added Marty's column to my links on this page. I just read his book "Purposeful Primitive". I highly recommend it. You can get it by clicking on the buy kettlebells link here on my blog or you can borrow my copy. Here's part of his latest article.

"Every effective fitness game plan needs:

  1. A resistance training element
  2. A cardiovascular training element
  3. A nutritional game plan
  4. psychological recalibration

Better to do a little resistance training, a little cardio, a little nutrition and a little Brain-Train..."

Saturday, January 24, 2009

Video Clips

I hope this helps someone. Keep in mind, there is no substitute for face to face training, that's why you will find so many videos online. This has been good for me as I've spotted several things I can tweak on my form. I'll keep editing this post with more as I get them uploaded.


Floor Sweep

Figure 8 To Hold

Crush Curl

Clean and Press

Bottoms up Clean, Clean and Press

Bent Press

1 Leg Deadlift


Goblet Squat


Renegade Row


Turkish Get Up

Heavy Clean and Press Day

Heavy day means all out.
5 ladders of 5 rungs for a total of 150 reps on clean and press with 53lb KB.
I did this while I cleaned out the garage. Got the 1st two ladders 1-5 rungs without a break then the last 3 ladders I took a break between 4 and 5 rep rungs.
Swings: All out for 10 minutes. 53lb KB
I did 4 sets.
Having technical difficulties on the video. 1st one posted no prob. Now I can't get them to work. Trying to go through youtube. Stay tuned.

Videos - Dead Lift

This is my 1st attempt at video for form/technique so I'm fair game for criticism. I was in a bit of a rush due to my videographer so I'll work on it. You can't do anything if you can't dead lift proper. Everything arrives at once. Heels down, butt out, brace for a punch and push back with your butt.

Friday, January 23, 2009

Cardio Day

Ran 3.77 miles in about 29 minutes. Nothing to brag about. I've only run one time since the race 2 Saturdays ago so getting back in the groove for double bridge 15k in 2 weeks. Talked to Eddie "the animal" earlier and he had done a complex workout this afternoon with the 44lb kettlebell, this after the 80 sets of snatches last night. Checked in with Jamie today too. He's really annoyed that he has to keep cinching up his "fat shorts". Girls have their jeans, guys have their shorts I guess.
I've been asked to post some clips of exercises. I'll work on that tomorrow.

Thursday, January 22, 2009

Max V02 PR, Eddie Press PR and Motivation by Angela

So I called Angela on the way home from work to get a little motivation since I've been dragging around due to the cold weather. We were both on the edge of working out or not so she challenged me. We agreed to blog tonight or call each other out. My buddy Eddie is always there when you need him. I called Eddie and he came over for some V02 snatch work. He walked in and picked up my 35lb Kettlebell since he owns 80 sets of 8 with his 30. I looked at him and said "what am I supposed to use?" He just looked at my 44lb Dragon Door KB and smiled, "it's time for you to step it up, you did 80 sets of 8 with the 35 the last several times". Here we go. Gym boss aka "the devil" set on 80 sets. I started at 5 reps with the 44lb, Eddie started with 6 reps on the 35lb. 23 sets to go and Eddie says "let's finish strong" and hits 7 reps. Not to be outdone I upped to 6 reps for 3 sets then finished at 7 reps per set for the last 20 sets. I guess we hit around 450 snatches total maybe a few more. ..... As we did some fast and loose cool down, I picked up the 70lber and pressed it with my left arm, set it down and told Eddie "you're next". He cleaned it and strict pressed the 70lb (32kg) kettlebell for a new personal record! ... Em took some pics and vids. I'll try to post up.

PS: Eddie, we gotta work on that hip snap bro. I couldn't see it while I was working out but the vid told on you.

Wednesday, January 21, 2009

Medium Day

Clean and press ladders 24kg
5 ladders to 4 rungs. 100 reps
10 minutes of 30/30 swings. 200 or so reps

Tuesday, January 20, 2009

Variety Day

Forgot how much fun it is to do the ETK ROP workout and have
Tuesday and Thursday for variety day to 'practice'.
Back to Basics tonight with the 32kg (70lb) KB
Low reps.
2 hand swings
Goblet Squat
Turkish Get Up 1/1
Clean and Press
1 hand swings
Rack Squat
Pistol 1/1 (85% left leg, nailed it on the right)
Bent press 1/1
I did 1-5 reps at a time and concentrated on form. Lots of breaks. Took about 20 min for the whole thing. I want to work the 32 back in so the 24 feels lighter.

Monday, January 19, 2009

Light Day

I took the day off on Sunday.
This morning I started back on Pavel's Enter the Kettlebell workout.
53lb KB
Clean and press ladders 5x3
Snatches for 5 minutes. Did about 60.
Helped Shane with C&P form and made some progress.

Saturday, January 17, 2009

Make Up for Yesterday

4 circuits 44lb KB
Swings 15 l/r
Tightrope Press 8/8
1 Leg Deadlift 8/8
Lunge 8/8
Bottom Up Clean 8/8
Floor Sweep 13/13
Windmill 8/8
Sorry for the long winded post this morning but in the words of a wise man
"you can't outrun a doughnut"

Gym Mullets

Here is a post from a forum I read. The mullets he refers to are the folks who show up at the gym with more equipment than perserverance and get in the way of people who make fitness a part of their lifestyle. I personally consider it a victory if I can gently convert one from time to time to the regimen it takes to actually produce and maintain results. My friends I have worked out with for the last couple of years including but not limited to Gonzalo and Shane entertain ourselves watching their feeble attempts in the gym (this of course after we have offered to show them the light and been shunned).
You want to look a certain way or lift a certain weight you gotta do certain things that might not be easy or fun for a while. You're not gonna get there doing the same lame exercises on a machine every day for a year or playing hamster on the treadmill for an hour every day. You have good intentions but you need a little guidance. You don't burn many calories leaning on a cable machine running your mouth. Cancel the subscription to Men's Fitness and stop following the exercise of the month.
Regarding Mullets:
"Recently, there was a lot of discussion on the subject. A lot of tempers flared and I had some good laughs but couldn't help but cock my eyebrow. What's wrong with laughing at them? I read the thread and this is the only thing that I could think of. It came to my attention that making fun of mullets seems to offend the unaccomplished. It's like some minority throwing a rally.

This isn't rocket surgery, okay? It's not like jeering a college dropout. "Quit making fun of those less fortunate!" At least you have an excuse to do that. Everything you need to know to get in shape costs $29.95. A kettlebell costs $76-$300. It can take as little as 34 minutes per week with the Program Minimum. That's like going to college in your living room, paying a much as $300 dollars for tuition and $30 for books. You only have a half hour of classes. When you tell me that you dropped out under those circumstance, I'll know it's because you decided to sleep in and smoke pot rather than go to class.

The only excuse you have for not succeeding is that you didn't do it. Look. I just recently put up 56kg with the getup at 150lb. You can't say you're too small. It took me less than three months, starting at the point where I could barely do a halfup with the Beast. I have no athletic background, having done my first workout (pushups and such) about four years ago. You can't say that success takes forever. I have what I call a poor man's diet, so it doesn't even take supplements.

Wow! What does it take? Do the work. It's that simple. I'm sorry. I didn't mean to blow your mind.

So what does it mean when you get pissed at someone for laughing at mullets? You need to exercise. We aren't calling you a mullet if you try. We're calling you a mullet for trying and giving up a week later. Take offense or take a hint. I could honestly care less.

See? When you have the knowledge and material to do the work, I have no sympathy. I've trained while working 40-60 while being in school for 20. I've trained with pneumonia, bronchitis, third degree burns on my legs, a crushed finger. I trained while I was living out of my car, sleeping 3-5 hours per night, eating one small meal per day, etc. Regardless of your situation, you can usually take five minutes out of your day to do some getups or twelve minutes for some swings."

Friday, January 16, 2009

5 Present For Today's Workout

I got there early and got one circuit in with Gonzalo before
Shane, Oliver and Ami got there. I then switched to instructor
and helped Oliver and Ami. Got through the basics and they did really good.
I'll finish my workout tonight. Clean eating today in anticipation of some cheating
tomorrow. Probably sit around the fire cooking some sausage to celebrate the coming and going of cold weather.
Checked in with Jamie and Angela last night and they reported that pounds are falling off and clothes are loosening up.

Thursday, January 15, 2009

V02 Snatch Workout

Made it to 40 sets with a 1st timer. His form was suffering and this was a trial run so we stopped and worked on snatch form. Still got 400 or so snatches with the 35. Not a bad workout for a rest day.
Clean eating today.
Ate at one my favorite delis yesterday for lunch and had spinach salad with grilled chicken, one french fry, crutons but left the french bread on the plate from someone else's plate and although tempted I skipped the homemade cheescake. Water to drink. It was tough until I got to the parking lot but then the decision had been made and it felt great to flex a little will power strength.

Wednesday, January 14, 2009

Week 4 Day 2

35lb KB
TGU 5x3
Deadlift 5x8
Bent Press 5x8
Figure 8 to hold 5x8
Russian Twist 5x25
Crush Curl 5x8
Swings 5x30
Done in 55 minutes

Tuesday, January 13, 2009

Cardio - Long Run

7.88 miles of hills this morning. 1:09. Should be able to tackle the Double Bridge 15k next month if schedule permits.
Normal eating today. 2 Mini whole wheat pitas for lunch with turkey and cheese, mustard. some wheat crackers and kashi cocoa beach for dessert. water to drink.

Monday, January 12, 2009

Week 4 Day 1

Shane and Gonzalo at the gym.
Joint mobility, stretched out.
53lb kb
5 sets 10 reps all exercises but floor sweeps did 26 reps each set
Clean and Press
Renegade Row
Get up Sit up
Floor Sweep
We were all drenched. Done in 1 hour including warmup.
Probably will repeat this cycle for another month then go back to ETK for a month.
400 MNS, Catalyst, Spark/Rehydrate
445 snack bar and skim milk
630 post workout shake
730 breakfast shake with almonds and banana
900 catalyst
930 zone bar
1000 spark
1245 small salad and chicken chili, unsweet tea
215 low fat pnutbutter and lowfat wheat thins, water, handful of Kashi.

Saturday, January 10, 2009

Cruisin the Creek Prattville 5k and Fun Run

22:08 in the 5k. Finished 3rd in my division, top 25 of about 400 overall.
6:04 in the 1 mile Fun Run. Never done this before so I wasn't sure how hard to run. I had 3 to beat coming down the stretch with about 75 yards to go. Gunned it and came in 1st place. Thanks Muscle Fuel.
5:15 max energy, spark, rehydrate, catalyst
6:15 meal shake, amplify AT
8:15 Muscle Fuel, 3 Catalyst
9:00 5k
10:00 1 miler
10:15 rehydrate and excel, snack bar
2:00 Olive Garden pizza, no breadsticks, water, minstrone soup
6:00 small portion of pulled pork, beans, bread, tea.
Not a good food day but I did burn a few calories this morning. Went light this evening.
Mom wanted Olive Garden so what is a good son to do?

Friday, January 9, 2009

Complexes at the Gym

Met Shane and Gonzalo at the gym at 5am. Nobody showed up to open so we started our workout in the parking lot.
4am spark rehydrate max energy catalyst
445 snack bar 6oz skim milk
620 post workout shake
730 meal shake
Today's workout:
Joint mobility
44lb kb
1 Arm Swing 5x20
Tight Rope Press 5x5
1 Leg Deadlift 5x5
Tactical Lunge 5x5
Bottom up Clean 5x5
Floor Sweep 5x20
Windmill 5x5
5k race in the morning

Thursday, January 8, 2009

Slept in til 7am

700 spark/rehyd max energy 3 catalyst
745 shake
900 snack bar
1145 left over pizza 2 slices, 1/2 link turkey sausage, wheat cereal cake pnut btr
230 spark (Jayson ate my 2nd bar on the way to school)
530 muscle fuel
600 80 sets of 8 kb snatches 35lb...HR 142-153 for 30 min or so.
715 3 catalyst 1 thermoplus
730 not sure yet


Wednesday, January 7, 2009

Week3 Workout2

35lb KB 5 sets of 5 except TGU did 2 reps each side and swings 10 each side
Turkish Getup
Bent Press
Fig 8 to Hold
Crush Curl
Russian Twist
1 Arm Swing
Shane and Gonzalo met me at the Gym. Great workout. We decided to reduce the reps and increase the sets for week 3 and 4.
Jamie and Angela showed great progress last night. They've definately been practicing. They will be working on building capacity with swings, snatches, Cleans, presses and deadlift. They have set goals and I have no doubt they will achieve them.
Diet today:
4am MNS Spark Rehydrate Catalyst
445 snack bar skim milk
700 meal shake
900 snack bar
1130 1/2 link turkey sausage, whole wheat crackers, pnut butter
230 snack bar and zone bar (I was hungry, ok?)
330 Spark and 3 Catalyst
630? at the time of this post it looks like a cheat meal at New Yorker Deli

Tuesday, January 6, 2009

ahhhh Humidity

Great to be back where it's warm.
Met Eddie yesterday for a workout at the soccer field.
We did complexes. I have to rework my 4 week schedule because the
week three has too many reps to sustain proper form. At the direction of Brad Nelson I will add a sets after week 2.
Ran the airport loop (7miles) this morning. My sugar crashed. I was trying a new eating strategy and it didnt' work. I ended up running/speed walking intervals and actually got an awesome workout. Gonzalo ran steady and I would pass him then let him catch up and pass me then sprint past and speed walk until he passed again.
Looking forward to helping Jamie and Angela tonight.

Sunday, January 4, 2009

It's Cold in Iowa!

I'm stuck in Des Moines for the night. It was well worth the extra day. I spent 3 hours today with RKC Senior Instructor Brad Nelson. He was doing a speed class using Z-Health for Joe Hadacheck's High School athletes. I actually hung out with Brad and Joe and talked Advocare, Kettlebells and football for 2 days. I was able to get some tips on training and my Bent Press. It was an overwhelming 24 hours (in a good way).
Working out with Jamie and Angela on Tuesday.

Thursday, January 1, 2009

Happy New Year

Met Eddie and Gonzalo for some outdoor Max V02 Snatch training.
80 sets of 8 with the 35lb KB
Eddie hit 80 sets of 8 with the 30lb
Gonzalo dit 80 sets of 8 with the 35lb
We all stood around in the 42 degree wind discussing the past
year and how we had transformed our bodies over the past months. That's what
we all seek, right? Everyone wants to transform the body.
The question is how bad do you want it. What are you willing to change about your daily habits of diet and exercise to reach your goal?
Diet today=CHEAT DAY!