Monday, March 30, 2009

Light ROP Workout

5x3 Clean and Press Ladders 53lb
99 snatches in 5 min with 53lb KB.
I have a few KBs on the way. Some new sizes, some extras for training.
1 - 88lb new
1 - 18lb
1- 26lb
1- 62lb new (non Dragon Door, I got a deal ok!)
Viking Warrior Conditioning book should be here this week.

Saturday, March 28, 2009

Azalea Trail 10k

I didn't try to push too hard. I wanted to finish feeling good instead of spent. Several times I was thinking "I don't want to run too fast, I'll miss some of the scenery". It was awesome to run in the shade between the Antebellum mansions, especially since I'm in the middle of reading Newt Gingrich's 'Gettysburg'. I was listening to some good tunes on the MP3 and drifting off into never never land imagining what it was like during the Civil War on the race course. What if some of those old live oak trees could talk?
Clean and press workout tonight. Helping David with his RKC training tomorrow.

Thursday, March 26, 2009

Wed and Thurs

Wed: Medium day ROP workout
Thurs: Max V02: 80 sets of 6 with 44lb kb.

Tuesday, March 24, 2009

KB Prices Now Updated

Monday Workout: Light ROP + 100 53lb snatches in 5 min.
Tuesday Workout: Variety
My buddy David Dunham signed up for RKC in June.

Monday, March 23, 2009

Kettlebell Prices Reduced 30%

Dragon Door apparently found a new manufacturer. Prices at the bottom of my blog are before the 30% reduction. I will update these prices ASAP. This really knocks a chunk out of the shipping.

Sunday, March 22, 2009

Sat & Sun

Class on Saturday went great. We had a small group so lots of one on one. Hopefully everyone is sore in all the right places. I skipped my workout both days although I did quite a few exercises during the class, afterward, later at a meeting and today just messing around. I bottom up pressed the 70 yesterday and was able to lose and regain control half way up without losing it so that felt really strong.
I'm going to drop back to the 24kg kb this week to change gears a little and give my shoulders a rest. Probably do more extra work and practice. V02 will be on the agenda atleast one time and it looks like a couple of group sessions Thursday and Friday.
Em had a killer workout today and I made myself rest. (if cutting grass counts as rest)

Friday, March 20, 2009

Thursday and Friday

Thursday-Variety. Did a couple of complexes and helped
Shawn with his basics.
Friday-Ran 5 miles at lunch 42 min.
Kettlebell 101 classes tomorrow at 10am and possibly another at 1pm
in Jemison and Clanton, AL.

Wednesday, March 18, 2009

Em's not so girly workout

After I posted the workout the other day she said she cut it short because her friend sat down on the floor and stopped. She was concerned that anyone reading this would think she was weak so she asked that I post her real workout: 33 minutes: 26lb kb for all but the ladders (20lb).
50 swings
20 teapots
5 rung clean and press ladder to 5 reps
14 one leg deadlifts
20 windmills
50 swings
20 floorsweeps
20 get up sit ups
5 rung clean and press ladder to 5 reps
20 lunges
40 snatches
100 swings
I did medium day clean and press
5 ladders to 4 rungs with the 70lb kb
100 swings alternating 70 and 44.

Tuesday, March 17, 2009

Max V02 Snatches

80 sets of 5 with the 44lb KB.
Shane and Gonzalo used the 35lb bells and did more reps.

Monday, March 16, 2009

Light Day

Clean and press 5 ladders to 3 rungs 70lb KB
5L/5R 70lb
10L/10R 50lb
10L/10R 50lb
1 pistol each side 50lb
5 windmills each side 70lb

Saturday, March 14, 2009

(just a) Girly Workout?

My wife and I have a marker board in the garage where we work out with kettlebells so we can keep track of sets and ladders or write out a workout ahead of time when we are training someone. Here's what was on the board when I got it out to do my workout today. Em forgot to erase it after she was done or she was taunting me.
50 swings
10 teapots
20 snatches
clean and press ladders
20 lunges
5 TGU each side
50 swings
20 get up sit ups
20 floor sweeps
100 swings
I just want to add that the smallest KB in the house is 20lb and she had a friend working out with her so she was probably using a 26lber. She was done in about 25 minutes.
I dare you to do this 3 times a week while not increasing your food intake and try not to shed some inches around the middle.
All I did today was run the McGuires in 23:56 (predicted 24:35),
5 Clean and Press ladders to 5 rungs (150 reps) 70lb KB and
100 swings 53lb kb

Friday, March 13, 2009


Thursday and Friday off!
Running the McGuire's 5k tomorrow and doing heavy KB day.
Enjoyed dinner and sunset tonight at the Lucky Snapper overlooking Destin Harbor with
my beautiful wife.

Wednesday, March 11, 2009

Medium Day and a quote

Clean and press 70lb KB
5 ladders to 4 rungs for a total of 100 reps
Swing ladders with the 53 and 70. Rotating 20 second intervals
with Shane and Gonzalo. 40 seconds of work, 20 rest.
I think we did 5 rounds.
"The single most important trait for financial (or health) success is the capacity to willingly delay gratification."
The quote is from Paul Zane Pilzer's book The Next Millionaires. I added the 'or health' because it applies.
Put off those chips or fries until Friday or your cheat day. Take baby steps. It works.
Ran 3.88 miles in 30 minutes.
Started off slow, forcing the slow pace. Had plenty of gas in the tank but kept it at around 27 min for the 5k mark. Felt good at the end.

Tuesday, March 10, 2009

KB 101

Met Eric and Sean for some basics on the grass.
They picked up the DL, Swing, Clean, Press, TGU and Snatch pretty quick.
Did a quick swing ladder workout at the end of an hour.
Nothing better than showing someone KBs for the 1st time and
getting the "wow that's intense"

Monday, March 9, 2009

Heavy Clean and Press Day

5 ladders to 3 rungs with the 70lb KB
3 sets of 5 snatches each arm
I guess this means heavy day will involve some 5 rep rungs this week. mmm

Saturday, March 7, 2009

5k 24:15

Hot weather (and not running much) added some time to my 5k.
McGuires next weekend. I think I'll predict 24:00.
Painting the garage today.

Thursday, March 5, 2009

Feral Jungle Cat versus Flaccid Livestock

Which are you?
Click on Marty Gallagher's link (left side bar)to read more.
Friday Morning: Heavy Clean and Press
5 ladders to 4 rungs with the 70lb KB (100 reps total)
Feeling pretty strong. Almost went for 5 but trying to pace myself
20 sets of 10 swings alternating 53 and 44lb every 30 seconds.

Wednesday, March 4, 2009

Medium Clean and Press

70lb kb
5 ladders to 3 reps
swings 10 reps 70lb, 10 reps 50lb then rest.
Met Shane and Gonzalo at the gym and we alternated on the 70 and the swings.
Jamie and Angela worked out with me last night. Awesome improvement on Jamie's swing and snatch tecnique. Angela can squat more than a foot lower than she could in January. Jamie had some good reps on the Get Up and Clean and Press as well. Angela is making up her shopping list because her clothes are getting too loose again.
Ran 5k tonight. 8:03 pace.

Monday, March 2, 2009


Worked a football combine in Baton Rouge this weekend. Talked to about 300 kids and their parents about proper nutrition.
I got 3 texts yesterday from users of our new Advocare product "SLIM".
Since the product was introduced 9 days ago one person lost 8 lbs, one 6lbs and one 5lbs. I personally lost 3 lbs and have only taken it about 5 or 6 times in the afternoon this week. The cool thing about SLIM is that it's liquid and portable. Click the Advocare button to your left to check it out.
Planning work out more this week and run. I did take a 44lb KB to the combine as a conversation piece and got the respect of some potential division 1 and 2 players with the pistol and bottoms up demonstrations.
70lb kb
5 ladders 2 rungs
Ok I admit I shredded my hands last week. I broke one of the cardinal rules of the RKC, I didn't stop when I knew I should have. I did clean and press very gently then did some static overhead holds with the 53. I'll be back!
I did get my #2 gripper last week. I can almost close it. Some work to do there. I also got the bands for extensor work.