Friday, July 31, 2009


Ok, I can argue with Em and I can argue with my buddy the chyro I'm training but they ganged up on me last night and said I need to chill out on the workout and let my back heal up. I think I tweaked it lifting my 50lb bundle of joy from the middle of the kingsize bed to move him to his bed without waking him. Left lower back was sore Monday, ok the rest of the week but then yesterday pain shot down the right hamstring.
Worked out with Denise and Emily C yesterday morning then Ray in the evening. This morning I did very little while working with EM C and Denise. Going to see Ray for an adjustment this morning.
Probably won't have class next week due to travel and schedule. I'll be doing good to get my own workouts done.
I've been talking to RKCs in Tallahasse, Laurel Blackburn and Mobile, David Dunham this week and hopefully will be able to workout with them some in the future.

Wednesday, July 29, 2009

Medium Clean and Press Day

5 ladders to 3 reps 70lbs.
8 minutes of swings. 53/70/88lbs. 60/40 work to rest.

Monday, July 27, 2009


Ran 5k last night in 24:55.
Light clean and press this morning.
5x3 70lb kb
10 snatches on the minute 7 min 70lb
SSST August 11th for reps with 53lb
That's Secret Service Snatch Test. # of reps in 10 min.

Sunday, July 26, 2009

This Week's Schedule

5am Light Clean and Press/Snatch workout my house
5pm 1 on 1 appointment
5am open
Evening Group Class 630 or 700 TBA Cordova Park Corner of Hallmark and Morningside
5am Medium Clean and Press/Swing workout my house
Evening open
5:15am Group Class Cordova Park
5am Heavy Clean and Press/Swing workout my house
Evening open
Bushwhacker 5k Pensacola Beach
Workouts at my house are open for Advo distributors that are proficient with swing, clean and press, squat and snatch and are using the MNS consistently. This is a tag along with little instruction but access to mats, mirrors and my kettlebells.
Class at the park requires the above with $20 drop in fee for non distributors. This will be a joint mobility session with a circuit workout that will self adapt to your level.
One on one or small group training sessions $60 with max of 3 participants.

Saturday, July 25, 2009

Why Treadmills are Better Than KBs

Your Bloodhound can't sleep on a KB.

Tuesday, July 21, 2009

The weekend

Friday-Trained with a new victim, seems to be hooked.
Saturday - Met up with some high school friends who wanted to learn.
Sunday - Clean and press ladders 5x3 70lbs. Trained with Friday victim again.
Monday - 5l/5r x10 sets snatches 70lb kb then 1 set of 15/15 53lb, 10/10 53lb. total 150.
I must admit I'm a little sore from the heavy snatch workout.
I think I've introduced 7 people to KBs in the last 10 days or so. Gotta love it!
Planning to work out with Peg and Lisa today. Maybe a run for myself later.

Thursday, July 16, 2009

Variety day and the Monster

Wednesday was variety so I did some stretching and then some snatch ladders.
10/10 35lb
10/10 44lb
10/10 53lb
Thursday: The monster
5x5 Clean and Press Ladders 53lb kb
Rolled a 9 on the dice so I set up the 70lb, 26lb and 53lb kbs.
Set the gym boss on 15:15 and got ready for 18 sets (9 min)
2 handed swings on the 70
1 hand front raise/snatch 2 sets and side raise 2 sets
alternating 6 sets 26lb
alternate swings 53lb

Tuesday, July 14, 2009


Sunday: quick workout before church. Stretched out.
25 bodyweight pushups
50 snatches with no rest 53lb kb.
Trained some folks and did a lot of demo of basics, pistols, etc
clean and press ladders 5x4
swings 18 sets of 15seconds because the dice said "9" minutes
alternating weights each set 53, 88 and 30lb.
I've introduced 4 people to KB training in the last 4 days. busy/busy/busy!

Saturday, July 11, 2009

Good Workout. Good Food. Good Times

Caught up with an old friend this morning and introduced him to KBs. We spent a few hours making sure he got it because he's headed overseas to protect us for 6 months.

Next I put some chicken and ground sirloin burgers on the grille complimented by some

squash, mushrooms, onions and peppers. I also had fresh peas and squash on the stove in my

Royal Prestige waterless cookware. MMMM

Busy Busy Busy

Got in late Thursday. Did a class Friday 5am. Class at 7pm. Possibly a one on one this morning.
Whew! Lots of fun!. Doing lots of 'fast tens' showing other folks. Hopefully no travel for a while so I'll get into my regular routine. (yeah right, that would be boring)
Living for yesterday is Depression.
Living for tomorrow is worry/anxiety.

Wednesday, July 8, 2009


5 clean and press ladders to 3 rungs with 53lb kb
5 rounds of 10 swings on 53, 44 and 35 for a total of 150 with no rest.
kb demo for a group tonight

Tuesday, July 7, 2009

Sunday and Monday

40 sets of 7 snatches v02 style in the garage where it was
100 degrees with 100% humidity.
TGU 1/1, 2/2
Clean/Press/Squat (rack) ladder to 5 rungs.
5 sets of 5/5 swings
35lb kb
Planning a 5k today at lunch I hope.
Anyone on facebook check out and become a fan.

Saturday, July 4, 2009

5k Result and today's workout

just under 24 min. Not sure of the 'official' time.

Em and her friend were working out when I got home so I joined them.

Friday, July 3, 2009

189 lbs

Circuits today
5 min TGU to warm up then 3 sets of:
20 swings
5 squats
10 viking push press each side
20 floor sweeps
5 bottoms up cleans each side
5 windmill each side
5 get up sit up each side
then cool down with 2 sets of 20 deadlift
I also did about 50 pushups, joint mobility, stretches and some ab work.
189 lbs after drinking water and rehydrate the whole time.
I was sweating like a horse.
I was 200lbs 2 weeks ago
Firecracker 5k run in the morning

Thursday, July 2, 2009

Back from Vegas

Wow. Two weeks in a row of being out of my workout and eating schedule. I got off the plane around 6:30 pm, ate supper and then cranked out 100 snatches with the 53lb in 5 minutes. I haven't lost ground but I'm not gaining much. Back in the saddle tomorrow and will run the firecracker 5k Saturday. Group workout of some sort on Sunday.
I splurged last night at outback on the Las Vegas Strip. Bacon Cheeseburger with salad then dessert. I was so sugared up I was shaking. I can honestly say I spent 3 nights in Las Vegas without drinking a drop of alcohol, so compared to the 8 or 10 beers most of the other guys consumed each night, I could have eaten pretty bad and still been better off than them.