.

I got scolded!

2011-10-24T20:20:00.002-05:00

I trained a new friend tonight who found my blog online. She is a marketing professional who is very organized so she let me know that I should update my blog.

15 months post shoulder surgery I can complete 5 ladders to 5 reps of clean and press with a 53lb kettlebell. I think this is quite an accomplishment since at one point I didn't know if I would ever be able to raise my hand over my head.

Ran a 5k this weekend (socially) in 25:51 in my Vibrams. Not bad since I have only run one time in the last 6 months or so. V02 snatches are the best for cardio!

I do my daily workout updates on Facebook. Look for me Jon Alford.

Come see me and we'll workout.

Jon

www.bodyfuelnow.com

Slowly but Surely

2010-12-23T15:08:00.003-06:00

I was just plain scared to swing a KB with my single right arm and I felt I needed something besides 2 hand swings so I started going to the gym. It's pretty fun for your 5 year old to ask when we can go to the gym because he likes the kids care.
I'm doing the workout that helped me gain 12lbs in 6 weeks in 2008. It was given to me by Dr. William Kraemer from Advocare Science and Medical Board. He's well known in the sports medicine world. The workout is nonlinear periodization. It hits all body parts at every workout with varying intensity and technique. Feels much safer with 2 hands on a bar. Going light for now but gaining strength. When I say light, I mean the bar.
Mon/Wed/Fri Kraemer Workout (takes around 30 min)
Tue/Thur 15:15 Swings. I'm up to 40 sets or 20 min.
......
For the new year, consider how you define your self worth and if you need an adjustment.
Physical achievements? Money? Fancy car?............or Faith, Family and what you can do for
those around you?

I'm back!

2010-11-03T21:37:00.003-05:00

Sorry no blogging for a while. I've been maintaining what I could since my surgery. Ended up with a 4 hour surgery. Torn rotator cuff and labrum.

I smoked the rehab and made a lot of the other patients mad but it was there own undoing. I used perfect technique as instructed by the therapist. I didn't overdo it and I used Advocare Post Workout Recovery every day after rehab.

I tried going back to KBs a few times but the shoulder could not take it at all. I've been doing bodyweight exercises and running. Finally did some swings in the last couple of weeks with a 26lb and then yesterday did clean and press. I have never been so excited to press a 26lb KB.

I ran 7 miles in just over an hour tonight. Back in the groove now. Lost some muscle mass but not a lot. Practiced good diet and Advocare nutrition the whole time so I'm not that far behind.

Heading into the holidays, it's this 2 months that most people throw caution to the wind. Don't do it. Enjoy good food but don't be stupid. Call me if you need encouragement!

Going Under the Knife

2010-07-09T05:57:00.001-05:00

Headed to the surgery center this morning for a subacromial decompression on my shoulder. 1st time under anesthesia in my life. Wish me luck.

Happy 4th

2010-07-04T12:00:00.002-05:00

Lots of progress on my swing since the CKFMS. Anyone who has trained with me in the past that wants me to take a look at your swing, give me a call.

Nothing but swings and snatches for me with some Viking Push Press. I'm working around my shoulder until I get the doc to read the MRI. I think it has caused some tendonitis down to my elbow. Still crankin though. Thanks to everyone who's asked.

I've been on the road a lot, alternating V02 snatches with days of complexes. My favorite complex is very easy.

10 strict deadlifts

10 swings

5 Viking Push Presses each arm or 5 doubles

10 strict pushups

take about a minute rest and repeat until the sweat pools.

Use this complex to practice each rep. You can follow with a bunch of rounds of swings.

I encourage you to watch the video below and concentrate on the hip hinge. Don't let your shins go forward on the back swing. Keep them verticle.

Remember the V02 is 15 seconds of snatches then rest 15. Alternate hands.

MRI, Quick Train at Crossfit and Marty's Article

2010-06-18T08:40:00.002-05:00

Got the MRI on my neck this morning. Not fun but like anything else, should be worth it to get a clear diagnosis and fix the pain. I could have opted for the open MRI but they said it was not as accurate so I zoned out and prayed a lot for 30 minutes and made it through.
Great quick train at Crossfit Everstrong last night. Initially it was just Paul and Me getting together to work on swings and then before it was over we had 7 people swinging iron around. Should be some sore hammies today.
If you get a chance check out Marty's site. There is a link on my side banner. I completely agree about the fat food mania and estrogen issues in America. It amazes me how people belly up to the trough and then go to the doctor to get meds for their high blood pressure, heart disease, diabetes, back problems, etc, etc. Of course even more disturbing is the whole pharmaceutical (sp) industry selling you a pill that treats the symptom not the cause. Would you rather have a pill for $500 that you take one time and cure the problem or one that costs $1 that you take every day for the rest of your life. Did you know that 80% of the food consumed at McDonalds is consumed by 20% of the customers? I digress. Check out Paul Zane Pilzer's Perfect Storm.
I don't really buy into the whole thing about soy products. I was told by Dr. William Kraemer, who is a world reknown scientist that he fed a rat 1/2 it's body weight for 6 months before estrogen showed up. I doubt switching your cow milk for soy milk will hurt you. I have always been a proponent of moderation with consistency.
Ya'll have a great weekend and practice your swings.

Swing - The Center of the Kettlebell Universe

2010-06-16T14:31:00.003-05:00

Since the CK-FMS I have been working on my swing technique. It all starts with the dead lift groove. I had too much knee bend and not enough hip hinge. I've been working on keeping the back straight and the knees from moving forward on the dead lift then quickly moving to the swing and just recreating the groove but faster with more snap. I think part of the problem was working out facing a mirror. Trying so hard to watch form that I was keeping my head up and not letting the lower back release for the hinge. I started letting my eyes drift down with the kettlebell and even straight down during the hike then back up all the way. Amazing. My hamstrings are waiving the white flag. If you are feeling the swing in your quads you need to work on form. Get parallel to the mirror and don't let your knees/shins move forward during the backswing. They might pop out a little on the hip snap but it should be minimal. Make sure you don't 'chicken neck'. This means keep your head/neck neutral to your spine. Head and spine should stay in line with very little or no angle. Snap the hips, lift the knees. On the way down punch your but back and hinge at the waist. Go back to the deadlift. Practice every rep and don't do more than about 10 reps per set. Enjoy.

Here's how not to swing:

Here's a decent swing and a work in progress. Notice the difference in the knee movement and more hinge. Also look at where I'm looking at the bottom of the swing.

CK-FMS and Taking a Break

2010-06-04T07:01:00.002-05:00

Went to the Certified Kettlebell Functional Movement Screen seminar a couple weeks ago. Lots of info and got to hang out with Jennifer Bryan, RKC and Laurel Blackburn, RKC. Great to get to know them better. The class was filled with info that I can hopefully use to make people move and feel better. I already helped one friend improve shoulder mobility by 2 inches with about 45 minutes of training/drills. I also made my mother inlaw cuss at me by putting her in the Bretzel 2.0.

Upon return I have worked on my deadlift groove and swing groove along with some stretching and that's about it. Everyone needs a break. Two weeks shouldn't hurt anyone's training. Trying to eat right. Got down to about 188lbs one day this week. Reworked my yard, including digging up old grass and laying 3 pallets of centipede sod in one afternoon. Been fishing a few times and had a weekend of kicking back at Gantt Lake. Yes, taking a break, ha ha.

Getting geared up for Advocare Success School in 2 weeks. Hopefully get to hang out with Andy Andrews and see Drew Brees but more importantly get to visit with good Christian friends and learn more about nutrition and creating a plan B for the future.

We've recently hit the Ruby level in Advocare so this is starting to become a reality that it could replace one of our incomes and create some time freedom in the future. Some people thing we are crazy running all over the place selling vitamins but in 10 years when they are still working and we are playing we will see who is crazy.

I continue to follow my four "F" plan.

Faith, Family, Finance and Fitness in that order. If it doesn't fit in the plan, it's not a priority right now. If you ask me about the latest episode of dancing with the stars or some other show I don't know the name of and I look at you funny, it's because just doesn't warrant my time.

Everyone keep praying about the oil spill and what positive can come from it. We'll find something. ........J

Bursitis - Patience

2010-04-20T08:28:00.004-05:00

That's what the doc said. Got some celebrex and some patches. Not a lot of improvement yet but he said no restrictions on workouts. I'm working around the upper arm pain so that restricts my handstands and presses. No bad pain with snatches and swings. I'm doing some rehab type work with the rotator to try and get the blood moving in the general area of the bursitis.
VWC progess: 22 sets of 36:36 last week. I hit 80 sets of 8 with 16kg before I moved on. I have been alternating 15:15, 36:36 with swings 2 days per week. I replace snatch day with a test about once a month and have hit the 100 in around 4:30 the last 2 months. Conditioning is good.
My other 2 days per week I am working through the 9 progressions of the 6 exercises in Convict Conditioning. Having to hold back on moving up too quick in some areas but being challenged in others. It really stinks to have so much pain in the headstand. Patience.
Weight is steady around 190. I got as low as 185 and sneak up to 193 or so after eating bad (pizza yesterday). I still try to eat more good than bad meals and have not missed a day of Max E in 3 years unless doing a cleanse.
I have resolved to chase better health/conditioning/strength instead of bigger/faster/stronger.
...
Looking forward to the CKFMS class next month. Can't wait to show people how to feel better every day.

O.K., I give, I'm going to the Ortho Surgeon.....

2010-04-10T20:12:00.002-05:00

Just can't shake this problem with my tricep/shoulder. Hoping nothing to do with rotator cuff. I've always been able to work through pain but this won't go away and has gotten worse since January. Can't press with right arm, can barely stand to do handstands, can't do get ups with that arm down because the compression is like a knife hitting me between the tricep and shoulder. OK, I give in. Snatches and swings have very little pain so that's been the bulk of my work for 3 months. Can't complain because they are great and my 5 min snatch test was done in 4:30 a couple of weeks ago, but when you almost scream just rolling over in bed it's time to do something.
Lots of travel and bad eating but lots of water and good supplements so I'm maintaining my bodyweight around 190.
Loving the Convict Conditioning bodyweight program. I'm starting at the bottom like Coach Wade says and hopefully will be able to progress nicely by the time my arm is fixed. Until then I will work around it.
Still working the V02 snatches 2-3 times a week. I'm alternating days of Convict Conditioning with 15:15 or 36:36. I've hit 80 sets of 8 on the short one and 20 sets of 15 reps on the 36 before my grips lets go.
Blah, blah......
*****************
I'm doing a Kettlebell Basics class at Crossfit Everstrong on Saturday at 12:30. Fellow RKC David Dunham will be there as well.

Are You Too Busy to Workout?

2010-03-29T19:10:00.004-05:00

Friday was a back down day after we did the snatch test earlier in the week. I hit 100 snatches in 4:30. Respectable. Friday was 40 sets of 8 snatches. Friday night I drove to Jackson, MS for some Advocare business. Sarah was supposed to volunteer at a 5k the next morning so at 11:30 pm, Trey and I said we would run the 5k at 8am the next morning. Got up, ready to go, Trey says "Sarah found something to do at 9am so she's sleeping in." We ran it anyway. 24:10. Trey did 23:05 I think. We both got 3rd place in our age groups.
Coach's meeting then product training Saturday. Showed Trey some KBs before Church Sunday morning. Drove home after mixer that evening.
I bailed on Shane this morning so I came home at lunch and cranked out 80 sets of 8. Felt really good. Worked on form. I'm trying a little more corkscrew on the descent rather than the straight hardstyle flip. It's a work in progress.
Gotta get Shane to 80 sets so we can start the 36:36 protocol.
Just got my CKFMS DVDs so lots to learn before May.
Now who says they're too busy to workout? Give me 20 swings and shut your pie hole!

Accountability = Results

2010-03-24T18:52:00.003-05:00

There is nothing like accountability to motivate you. I know there might be a few exceptional folks out there that beg to differ but for the most part you can't do it by yourself. When I say it, I mean take it to the next level. I have been able to successfully "maintain" my fitness level alone and I'm pretty motivated but give me a goal or someone to train to a goal and I take it to the next level.
Find a workout partner that you know will be waiting at the gym or banging on the door of your garage at 5am. Find someone that will call you every day and ask you if you ate any oreos and expect the same in return.
Emily wanted a challenge for the new year. I challenged her to 1000 swings in a workout. She got on facebook and layed out the challenge and it was accepted by Lydia and Yvonne. They all did it in 3 weeks. Em's best time was 32 minutes with a 30lb kb. She triggered her metabolism to jump up a notch and now she's below her pre-pregnancy weight and ripped.
Angela challenged herself to get ready for the next HKC then the RKC. She just reported in that she's lost enough inches to get in jeans (down almost 7 sizes since January) she thought would never see her hips again and she's only getting started.
The key is to find an accountability partner and start small but consistently add intensity. The biggest mistake with diet or exercise is to go too extreme too quickly and it makes you too sore or too hungry so you can't persist.
Persist without exception. Call me and I will be your accountability.

Make the Right Choices

2010-03-19T04:31:00.004-05:00

So in the last 7 days I have been from Pensacola to Philadelphia and back then to Tampa and for 4 days and back. I have managed a few workouts. Joint mobility almost every day. Pushups when I have nothing else. One of the great things about the RKC is that you can call a fellow comrade while in their town and they are usually willing to hook up for a workout. The other good thing is nobody wants to be outdone so you always push each other a step further than if you were working out alone. Thanks Faizel Enu in Tampa for a great workout.
Eating on the road is not as easy but it's always nice to test your willpower. You don't have to get the worst thing on the menu. A good lean piece of meat with some veggies and water or tea instead of booze, sweat tea or diet drinks is really not that hard. I don't feel so bad eating the occasional dessert when everyone else at the table is having beer or wine x3 or 4.
New job, different travel schedule. Maybe I'm coming to a town near you!

VWC

2010-03-08T04:32:00.002-06:00

Good progress last week even with an overnight stay in a hotel with a workout.
Hit 40 sets Friday. Plan to ratchet back today with 20 then move on.
Ran a 5k in 23:40. Looking forward to McGuires this Saturday.

Making Progress

2010-02-28T11:56:00.003-06:00

Wow, hard to believe it's been a month since I posted. I'm hitting the Viking Warrior Challenge workout consistently and have been mostly doing swings and snatches due to a shoulder/tricep issue. For all things in life: A few simple disciplines practiced daily.

Working on my 5k time. Want to scare the 20 min mark this spring.

Jayson and I were seeing who could look the meanest....

Keeping it Simple

2010-01-29T08:21:00.003-06:00

Been really busy lately. All I can say is busy means less snacking
and more focus on workouts. I always get more efficient when I'm busy and working out is no exception. If you only have 30 minutes to work out, you better make the most of it.
Since we started doing the 1000 swing challenge(Em did this in 32 min with a 30lb kb) the article was published with the study showing 15 second interval kettlebell snatches could burn 20 calories a minute or 800 calories in 40 minutes. There is speculation that the swing equals the snatch in exertion. I personally like both so I alternate days. Heavy snatches/light swings/light snatches/heavy swings.
I hit the scale at 199 last week then traveled for about 8 days and weighed 188 on the same scale. settling back in at about 190.
SI joint is giving me trouble so, rather than keep making it worse, I've not run in about 3 weeks. I think the impact and the long distance was the cause. Hopefully back by McGuires 5k.
I'm working on leaning out a little for spring. Anyone care to join me?

1000 swings

2010-01-03T20:54:00.002-06:00

Em and Ashley did 350 swings today. Adding 75 per workout 3x per week to hit 1000 in a workout by January 21st. Anyone who wants to participate can follow closer on facebook. Do a search for pensacolakettlebells.com
February the plan is to go for best time on the 1k swings.
Em and Ashley both pressed the 35 today for a PRs.

Good Training Week

2009-12-19T12:47:00.002-06:00

Light/Med/Heavy days clean and press with 53lb kb. Rather than forcing the heavier weight I've been working on perfect form and the right pressing groove. I was able to get a p/r while visiting Laurel Blackburn, RKC in Tallahassee. I pressed a 96lb kb once left/right. I have not lost strength by using lighter weight as long as I keep improving form.
Snatches on light day 10r/l, 9r/l, etc all the way down to 1/1.
Swings on med and heavy day.
Ran one time early in the week, 7.5 miles in 1:01:00.
5k Thursday morning in just under 24 min.
5k race with Ashley, Koby and Lydia this morning 23:13.
1 mile fun run in 6:23
....
Time for a little rest this afternoon. Trying to lay off the snacks and get under 190lbs for
the gorging next week!

Tis the Season

2009-12-13T07:22:00.003-06:00

To Be Busy
I worked out with 6 folks yesterday. Some were trying kettlebells for the 1st time and others have been training for a while.
I've been running a couple of times a week alternating short fast (5k) with increased long, slower runs. 5k has been around the 24 min mark but I haven't gone all out. Long runs, I've made it up to about 7 miles with no problem as long as I stay over 9 minute pace.
Mostly clean and press kettlebell workouts with a lot of swings and snatches. Emily C and I hit 60 sets of V02 Thursday but I stopped before a blister tore. I've had some awesome training sessions over the last few weeks. Jamie, Eddie,Vince, Emily C, Denise, Lydia, Jeff, Carlton, Tricia, Ray, thanks for the opportunity.
Last Saturday we had a class that just went over different kinds of workouts so we did the first round of about 6 different workouts.
Clean and Press Ladders
Swing and Squat
3 different complex routines
V02 Snatches
.......
My focus for the now and the new year will be making myself better. Napoleon Hill said "what you are 5 years from now is primarily a result of who you associate with and the books you read" Garbage in Garbage out?

"Write today's worries in the sand.....

2009-12-03T20:36:00.002-06:00

And chisel yesterday's victories in stone"
Sorry no blogging if your reading this. I've been working, traveling, training for a 15k, etc.
Been in a little slump lately but persisting through. I love the ratchet analogy. Push hard, back off, push harder, back off, etc, etc.
The key is to persist without exception.
....
I've been doing a modified Right of Passage workout with the meat of it consisting of single kettlebell clean and press, swings and snatches. I'm hitting a heavy snatch day and a light high volume day each week. I'm also doing a light/medium/heavy day on clean and press. Running 2 days a week alternating short and fast with long and slower. I struggle to hold back the speed but it pays off at the end of a run whether it is 5k or 15k. Shooting for a sub 8min pace at the double bridge 15k in February.
Thanks to the folks that run with me at all odd hours of the day and night. I hope to see you at the race or some race in the future.
....
Tonight was medium workout. 5 ladders of clean and press to 3 rungs each. 1st rung 40kg, 2nd rung 32kg, 3rd rung 24kg. then 2 sets of swing ladders with the same bells.
Running in the morning. Long and slow. I busted 23 min on the 5k yesterday thanks to Gonzalo.

Head Start on Turkey Day Calories

2009-11-26T10:46:00.008-06:00

36:36 snatches for 20 sets then windmills, cleans, squats, figure 8s, other practice.
Awesome time with Eddie and Em.

36:36 Snatches

2009-11-13T20:29:00.000-06:00

20 sets of 16 reps.
My grip is gone!

Complexes

2009-11-12T20:03:00.001-06:00

24kg
4 rounds:
5 clean and press r/l
5 windmill r/l
5 squats
10 swings
.....
slingshots
10 more swings

1 and 1

2009-11-10T20:23:00.002-06:00

Started with jointmobility and stretches, then:
Left and Right one rep each TGU
16k,20k, 24k, 32k, 40k
Left and Right one rep each Pistol
20lb, 12k, 16k, 20k, 24k, 32k, 40k
10 swings
10 swings

Snatches

2009-11-08T20:25:00.001-06:00

10 left 10 right ladders up/down/up
16kg
20kg
24kg
32kg
24kg
20kg
16kg
16kg
20kg
24kg
....
200 total

Complex Day

2009-11-06T16:10:00.002-06:00

24kg KB
5 min Turkish Get Ups to warm up
3 rounds of:
5 presses each side
10 swings
5 windmills each side
5 floor press each side
5 get up sit ups each side
20 floor sweeps
5 squats
10 figure 8 to hold

Just Snatches

2009-11-05T18:45:00.003-06:00

Couldn't decide what to do. Knew I would lose interest fast tonight. Set the timer on 10 minutes. Started snatching the 16kg. Stopped at 9 minutes. 220 snatches. Whew. Simple. Fast. Effective.
Done

SSST Progress

2009-11-01T18:51:00.003-06:00

8/8 on the minute. Didn't go all out. I hit 168 reps last week so 160 was a good ratchet back. I was at a fall festival yesterday and they had a hay barn with rope swings. I think it was about a 1.5" rope with no knots and I had to climb it and touch the rafter. It was about 15 feet or so and my sis turned around when I was on the way down so I had to climb it again for her to get a picture. My grip was a little tender today.
I'm getting pretty good at the mid snatch hand switch about head high. This gives me about 26-28 seconds to rest after 8/8 reps.

Great Read - Endless Nuggets on Body Comp

2009-10-30T09:17:00.002-05:00

I read this book 2 years ago and just got it back from being loaned out. I'm reading it again. It goes into detail about practical applications of various natural supplements. Harry Preuss has the highest degree of nutrition in the world and puts his actual research and study into an easy to read book.

Smoked

2009-10-30T06:53:00.003-05:00

I've been trying to get back into a workout regimen that I like and that fits my needs of conditioning and strength rather than bulk. I tried RTK for a few weeks and realized quickly that it was about to pack on some serious muscle weight that I don't really want. Reports from the RKC forum are now showing just that. Several 15 pound bodyweight gains so far. I like doubles but prefer singles with lots of snatches and presses. I've always done well with alternate days due to my work schedule. What I mean by this is doing two general workouts alternating days. This way you always know what you're doing next. Now, with that being said, you can vary the intensity to keep your body guessing and stimulate muscle growth. Here's my last week, knowing I would not have my kettlebells Thurs/Fri/Sat.
Sunday: 10 minute snatch test for cadence with 24kg. Did not go all out. 7 reps each side top of the minute. Hit 168 reps after going all out the last minute.
Monday: Heavy circuit 32kg: 3 sets of 5 presses each side, 10 swings, 5 windmills, 5 squats, get up sit ups, floor presses.
Tuesday: V02 snatches. 80 sets of 8 reps 16kg.
Wednesday: Medium Circuit 24kg. 3 sets of 10 presses each side, 10 swings, 5 windmills, 10 figure 8 to a hold, 5 floor presses, 5 get up sit ups, 20 floor sweeps.
....
I start each workout with joint mobility and stretching. Then 5 armbars progressing to a get up and back down then the other side. Maybe add a windmill while at the top. Throw in a pistol or two.
....

RTK Grind Week Done

2009-10-18T09:52:00.002-05:00

Monday
5 ladders to 3 rungs 32kg one hand 16kg in the other switch each set
1 clean 1 press
rest
1 clean 2 press
rest
1 clean 3 press then 5 squats
rest
2 sets 20 reps deadlift with same doubles
......
Tuesday
Ran 5k
......
Wednesday
Repeat Monday but use 32kg and 24kg
......
Thursday
130 24kg snatches in 10 minutes
.....
Friday
Repeat Monday but use double 32kgs
.....
Saturday - off
......
Sunday - TBD

3 days off but I'm back in the saddle

2009-10-12T19:08:00.002-05:00

Decided to switch it up a little.
5 ladders to 3 with 16 and 32kg same time.
Double clean, press 1, double clean press 2, double clean press 3, then 5 squats in the rack.
2 sets of 20 deadlift.
...
Switch hands with heavy/light weight each set.

Medium day and V02

2009-10-08T10:47:00.002-05:00

Wednesday - Medium
5 ladders to 3 reps
1st ladder 40kg 1/1 then 32 2/2, 3/3
32 to 3 rungs on the other 4 ladders
10 min of swings 10:20 work/rest. This is a nice pace for med day.
........
Thursday v02 - 620 snatches
80 sets
1st 20 sets 8 reps
2nd 20 dropped to 7 anticipating 8 the next 20.
3rd 20 8 reps felt good so what the heck
4th 20 8 reps

Light Day - Sort of

2009-10-06T09:40:00.002-05:00

5 ladders 2 rungs
1st ladder 40kg 1l/1r then 32kg 2l/2r, 3l/3r
32kg for the other 4 ladders to 2 reps.
....
I was teaching a newbie so I got some extra work in.
Finished with a few minutes of swings alternating 15 sec 16kg/20kg/32kg.

See Post From Yesterday For Caption

2009-10-05T11:57:00.001-05:00

Running in the Rain

2009-10-05T09:25:00.002-05:00

5k in 24:42 yesterday.

I put my IPOD in the new waterproof case (ziplock bag)

I'm an Alien!

2009-10-04T11:50:00.003-05:00

So I was out in the boonies last night after going to an Advocare meeting with some friends to help people get healthy and I was starving after not eating most of the day. I finally came up on the Hardees at the Atmore/Hwy 21 intersection. I was afraid nothing else was open and figured I could get a roast beef and unsweet tea and not be too bad. Let me preface to say I have not been in a Hardees in probably 10 years.
As I stood in line studying the menu trying to find a roast beef with no added gooey cheese sauce or bacon or ranch or hamburger patty and listening to the guy in front of me tell his wife to "go for the large fries" I looked around and realized I was the only relatively healthy looking person in the place. Now I'm not talking about a big people. I'm talking people that looked completely miserable and disgusting. The scary part is that they were all looking at me like there was something wrong with me. Everyone was limping or waddling around, even the people that worked there. I'm kind of a food nazi so I'm thinking 'how can anyone just casually order this stuff, in extra large quantities and be so comfortable with it?' I'm thinking, fast food in a pinch, the exception not the norm, etc. These folks obviously make it the norm. Don't they have a stove? Can't you just go for the grilled chicken instead of the triple cheese thick burger with fries and soda? (that's what I got (grilled chicken), although it was cleverly disguised under cheese and bacon in the low carb section of the menu. The unsweet tea had been there so long it was spoiled, I wonder why?).
Have you ever seen the movie 'Wally'? Where they go to a space community where everyone is so out of shape that they ride little scooters and suck on supersize sodas and eat supersize fries and push buttons for exercise? It's not the future. It's Hardees!

Friday

2009-10-04T08:41:00.001-05:00

Heavy ROP on Friday. 5x5 24kg
100 swings as fast as we could get them.

V02

2009-10-01T07:06:00.001-05:00

50 sets of 7, 16kg
Felt pretty good at the end. Nowhere near failure. Love the cool weather.

Back to the Grind

2009-09-30T05:50:00.003-05:00

ROP Medium Day, Me and Shane.
Joint Mob/Stretching
5 ladders to 4 rungs 24kg clean and press
12 sets of swings 15:15 16/24/32kgs
.....
Picked up a few pounds from all the junk food at Disney and the trip down and back.
I think they have a rubber chicken farm that supplies the restaraunts at magic kingdom.
.....
Wonderful weather this morning. Barely broke a sweat.
V02 tomorrow 5am in the KB Cave.

Heavy Day and off to see the rat

2009-09-25T06:47:00.002-05:00

5x5 C&P ladders 24kg
10 minutes of swings 20:40 work/rest.
....
Off to see Mickey in the morning

Medium Day then V02

2009-09-24T15:20:00.001-05:00

Wednesday - 4x5 clean and press then 30:30 swings for 7 minutes.
Thursday - 50 sets of 15;15 snatches

Light ROP

2009-09-22T11:50:00.002-05:00

5x3 c&p ladders 24kg
5 sets of 10l/10r snatches top of the min in 4:50
Snatches were approx 45:15 work to rest. Probably need to ease off a little on light day snatches and just test once a month.
Today will probably be active recovery:
Joint mobility, stretches, pistols, windmills, get ups.

ROP and Mountain Biking

2009-09-20T17:28:00.003-05:00

5x5 laddders with 24kg
Then I met some guys and a girl for a bike ride through the trails at UWF. I was able to hang with their big shot mountain bikes to some extent with my Trek comfort bike. I didn't wreck and that's more than some could say. I didn't have Camelbacks and Shoe Clips so I was technically challenged. I admit I was not as fast as them but I held my own until my grips started coming off due to all the sweat. We rode for about an hour and a half until they made a turn and I lost them. I just followed the sun back to the truck and chilled in the a/c until they got there. That's what they get for leaving me. Awesome workouts.

5 People, 1200 Reps

2009-09-18T09:21:00.002-05:00

40 sets of V02 this morning. Some doing 5 or 6 reps, some doing 7 reps per set. Over 1200 reps of swings and snatches in 20 minutes. Lots of reports from different people I help via text/email/blog that they've had a great workout week and can relax for the weekend. I personally skipped 2 days this week so I'm a day behind. That means Heavy Day ROP workout in the morning before firing up the grill.
Dry rub goes on the Boston Butts this evening so they can marinate all night and they will come off the grill around 2:00 tomorrow. Just in time for the Florida/Tennessee kickoff at 2:30. Life is good.

Thursday Workout with Jen and Gonzalo

2009-09-18T04:21:00.002-05:00

I was in a hotel for 2 nights so I did some Naked Warrior style pushups and joint mobility.
Thursday I got to workout with fellow RKC Jennifer Bryan while in Jax. It's always great to workout with others. You get a chance to critique each other and you push.
Thursday:
ROP Medium Day 5x4 c&p
6 minutes of 15:15 alternating 16/24/32 kg swings.
We worked out at a riverfront park with Jax I95 bridge across the water. Redfish were running bait up to the sea wall. Good Stuff. You could never get that experience going to a gym.

Light ROP

2009-09-14T06:04:00.000-05:00

5x3 clean and press
100 snatches in 4:30 W/24kg

Full Week in the Books

2009-09-11T15:22:00.002-05:00

Yesterday - Me, Shane, Emily C. and Denise hit 40 sets of V02 Max.
Today - 5x5 ladders of clean and press then 20 sets of 15 sec swings with 15 sec of rest in between. Smokin! We inverted the last ladder 5,4,3,2,1.
5x5 was pushing 95% in my opinion so we'll stay with current kbs and compress the time. When everyone's on the 24k we'll go to 2,4,6,8 ladders.

Back on the Right of Passage

2009-09-09T11:44:00.002-05:00

Medium day for clean and press:
5 ladders 4 rungs 24kgs.
4 minutes of 15:15 swings with weights from 35-70.

Basics with Videos

2009-09-07T17:03:00.012-05:00

According to Pavel, all you need is the Snatch, Swing and Turkish Get up so here's me doing them.
Once you are comfy with the moves, and your local friendly RKC ;-) has checked your form, a good way to shed the fat is to alternate days of Swing/Turkish get up and Snatches. Do them for time. 15 seconds work/45 seconds rest until you can do 20 minutes. Then up the work/rest ratio. Go for 3 0r 4 days then take a day off. This is an easy routine to manipulate around travel or weekends and it's only 20 minutes.
Example:
Monday: 5 minutes Turkish Get Ups. 10 minutes of swings 15:45 work:rest
Tuesday: 10 Minutes Snatches: 15 seconds left/rest 45/15 seconds right rest 45, etc.
Wednesday: Rest/stretch/walk or jog
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: Walk/Run/etc
Sunday: Start over or take the day off.
Keep a log so you can chart your progress. Log your workout/rest and your food. 200 calories 40/30/30 carb/fat/protein every 2-3 hours.

Start with a quick stretch:

Next is 5-10 minutes of alternating sides with the Turkish Get Up:

Take your time. Don't worry about counting. These are great to do in hotel rooms while

traveling. Just balance a shoe on your fist. No weight is needed. You can also do bodyweight squats while holding on to the doornobs of an open door.

Here's the 2 handed swing (88lbs) from the front and the side. Make sure you start by hiking it back and loading up the hammies. Fire it forward with the hips, not up with the arms. Lock the glutes, quads and dear abbies. Everything arrives at once. Hike it back down and beat gravity. Practice each rep. Act like you're punching a hole in the wall with your butt on the down swing/hike.

The Snatch is Pop/Pull/Punch. Tame the arc. Punch your butt back on the way down to load up.

Here's a couple of more for kicks:
Double press with the 70lb right/88lb left and the Pistol. I'm working on a pistol with
body weight but so far I've only done one with the 18lb. It's easier with more weight. I've done the 88 but not a body weight! go figure.

Back on the ROP

2009-09-07T17:01:00.001-05:00

5 Ladders to 3 rungs clean and press 32kg
103 53lb snatches in 7 minutes (per the dice)
Posting some vids later

2nd Block of RTK - Done

2009-09-05T07:52:00.003-05:00

Finished of the explosive block with long cycle 32kg kbs.
I have decided that this is an awesome routine but I don't really need to add
15lbs of bulk in the next few months so I'm modifying the program a little.
I'll be doing ETK work mixed with VO2. Block style, probably a week of each. This will coincide with some guys that want to do the Right of Passage workout for the 1st time and will allow me to work on conditioning. I'll probably mix in some double work. I love the double press but the LCCJ is going to build more muscle than I want. When my neck gets over 17" I snore really bad and feel too big. I like the lean and tight much better than bulk.
I was able to press the 32kg and 40kg at the same time with the 40 in either hand so I will continue the grinds and shoot for a beast press when I can buy or borrow one.
......
Time for some College Football! Going to watch Auburn and La Tech tonight.
.....
Check out the video at www.bradrants.com go to his BIO tab

RTK Week 4

2009-08-31T06:02:00.003-05:00

Round 2 of the Explosive block
4 ladders of 2,4,6 Viking Push Press
3 sets of 20 l/r front snatch
....
Wednesday will be 4 ladders of LCCJ 44 or 53
Friday """""""""""""""""""""""""""""" 53 or try the 70s
.....
Got my twin 70lbers yesterday. Anxious to see where I test on LCCJ.

Some Vids

2009-08-26T15:46:00.007-05:00

This is my 1st attempt at the long cycle C&J. I welcome any advice. Probably too little knee dip and push with the legs and too much shoulder press. Matt S. Please chime in here.

Arm bar is tough to video because you have to find the groove to feel the lat light up.

Light weight, squeeze your underarm to start the movement. Like crushing a tennis ball. This is not a how to video, it's just me trying to get it right. If you try this use very light weight and find the groove that wakes up the lower lat.

Intro to Kettlebells Class Saturday 8am

2009-08-25T16:34:00.002-05:00

Email me at pcolakb@gmail.com for details. This will be for 1st timers or veterans that want a refresher. Free for team members, $20 for others. I have a limited number of KBs so let me know if you're coming.

RTK Update

2009-08-24T12:47:00.003-05:00

Finished the 1st Grind Block last week.
Ran some warmup laps and then a 6:17 mile on Saturday.
Started the Explosive Block today:
3 ladders to 2,4,6 Viking Push Press
3 sets of 20 each arm front snatch
all with the 35lb kb.
......
I was skeptical about the intensity of this 'light day' but now I feel different.
Wednesday is medium with clean and jerk 44lb
Friday is heavy clean and jerk 53lb
.....
I'll have my double 70s for the next block if appropriate. We shall see.
I had a lot of fun at an Advcare booth this weekend. I think I only had 2 or 3 guys over 3 days that pressed the 70lb kb for a free KB session. I greased the groove all day with the 70lb press and the 35lb pistols.

RTK

2009-08-17T18:03:00.002-05:00

Friday was heavy day
3x3 double clean and press ladders with 53s. 5 squats after each.
2x20 double deads
....
Saturday - Rest
Sunday - Light Day
3x3 DC&P Ladders 35/53lbs. 5 squats each ladder
2x20 DDs
Monday - Variety Day
TGUs
Pistols
C & P with 18/26, 18/35, 26/35, 53/35. These were 2 in 1 hand.
Weird thing is it was easier with 2 bells to do 88lbs. I tried the single and it was harder.
....
I watched Em's form for a while and she kept saying "what?, what am I doing? Stop watching me!"

Tuesday/Wednesday Double Press Work RTK

2009-08-13T12:00:00.002-05:00

Tuesday I ran 5k in 25:05.
...
Wednesday
3 sets of 3 double clean and press 44/53lb.
5 squats at the end of each ladder
2 sets of 20 deadlift
.....
Just out of curiosity I strict pressed the 70 and 88 at the same time.

5 days of fun

2009-08-10T19:43:00.003-05:00

Thursday 40 sets of v02 snatches 7 reps.
Trained a new girl.
Friday, Sat and Sunday went to Advocare Success School. Wow!
Several new products. Decaf SLIM and a new women's formula "W".
....
Hopefully a workout tonight.
Update: 5 ladders to 3 double press including 5 squats then 2 sets of 20 deadlift.
200 snatches in 10 min with 35lb kb.
I used 35 and 53 for the doubles. Snatch it up then press, clean, press x2, clean, press x3 then 5 squats. This makes a ladder. I switched hands every ladder.

Em's Workout Yesterday

2009-08-05T20:47:00.002-05:00

Stretch
40 Swings
C&P Ladder (30 reps)
20 Teapots
40 Swings
20 Windmills
20 Get up Sit ups
10 Double Cleans
20 Swings
20 swing/snatch/windmill combos
20 Teapots
C&P Ladder
20 Swings
20 Snatch/Windmill combos
20 Jackpots
10 minutes of 15sec swings on the top of the minute

Clean and Press and an awesome weekend

2009-08-03T15:28:00.002-05:00

Joint Mobility
Turkish Get Ups
Arm Bars
5x3 clean and press with 53lbs
100 snatches in about 7 min
......
This weekend I was a guest in a gym, we had a booth set up for Advocare. The head trainer at the gym was 3 time Mr. Alabama bodybuilder and state record holder in the deadlift (810lbs). We were talking health and wellness and strength training. I played around on the benchpress for the 1st time in 2 years and pushed 250 pretty easy with a 3 second pause at the bottom. Never missing an opportunity to share I got the KBs out of the truck and commenced the demonstration. He was impressed with swings and get ups but when he did the press he muscled it up so I showed him the Arm Bar and how to use his lat to push. I was totally shocked when someone with his experience and prestige told me he had never felt his lat light up like that in his life and wanted to know more about these iron balls with a handle. A new friend is born!
We're working on a class for his gym in the coming months to raise money for equipment.
Thanks Pavel!

Outnumbered!

2009-07-31T06:31:00.003-05:00

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.

Medium Clean and Press Day

2009-07-29T12:54:00.002-05:00

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

Monday

2009-07-27T12:17:00.002-05:00

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.

This Week's Schedule

2009-07-26T11:25:00.008-05:00

Monday
5am Light Clean and Press/Snatch workout my house
5pm 1 on 1 appointment
Tuesday
5am open
Evening Group Class 630 or 700 TBA Cordova Park Corner of Hallmark and Morningside
Wednesday
5am Medium Clean and Press/Swing workout my house
Evening open
Thursday
5:15am Group Class Cordova Park
Friday
5am Heavy Clean and Press/Swing workout my house
Evening open
Saturday
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.
.....
Map:
http://maps.google.com/maps?hl=en&q=kenyon+road+pensacola,+fl&um=1&ie=UTF-8&split=0&gl=us&ei=VZ9sStbbNoToM_j4nPkG&sa=X&oi=geocode_result&ct=image&resnum=1

Why Treadmills are Better Than KBs

2009-07-25T08:00:00.002-05:00

Your Bloodhound can't sleep on a KB.

The weekend

2009-07-21T12:11:00.002-05:00

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.

Variety day and the Monster

2009-07-16T09:17:00.003-05:00

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
......
Smokin!

Sunday/Monday/Tuesday

2009-07-14T13:20:00.003-05:00

Sunday: quick workout before church. Stretched out.
25 bodyweight pushups
50 snatches with no rest 53lb kb.
....
Monday:
Trained some folks and did a lot of demo of basics, pistols, etc
Tuesday:
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!

Good Workout. Good Food. Good Times

2009-07-11T15:05:00.003-05:00

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

2009-07-11T07:55:00.002-05:00

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.
LIVE FOR TODAY!

Wednesday

2009-07-08T21:45:00.002-05:00

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

Sunday and Monday

2009-07-07T10:13:00.002-05:00

Sunday
40 sets of 7 snatches v02 style in the garage where it was
100 degrees with 100% humidity.
Monday
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 pensacolakettlebells.com and become a fan.

5k Result and today's workout

2009-07-04T10:56:00.003-05:00

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.

189 lbs

2009-07-03T20:37:00.003-05:00

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

Back from Vegas

2009-07-02T21:50:00.003-05:00

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.

Snatch Video

2009-06-28T20:03:00.006-05:00

We got 40 sets of 7 (a few 8s).
Looks like I'm not letting it go back far enough.
Probably could have done more if I hadn't cut grass 1st. Thermometer said 100 degrees.

Group Workout Saturday

2009-06-28T16:44:00.005-05:00

Video posted on my facebook page pensacolakettlebells.com become a fan for updates and invites to workouts.
Warmed up with Joint Mobility drills then 5 minutes of Turkish Getups.
Then 3 circuits of the following with 3-4 minutes of rest between circuits.
20 Swings anyway
5 Goblet Squats
10 each side Viking Push Press
10 each side Floor Sweeps
5 each side Bottom Up Clean
5 each side Windmill
5 each side Getup Situp
Then after 3 circuits we did two sets of 20 light deadlift to cool down.
This little work out will slip up on you and works the whole body.
....
10 mile bike ride Sat night.
Yard work and V02 tonight.
....
I weighed 188 at one point yesterday. Feels light after hitting 199/200 a couple weeks ago.

Whew! What a week

2009-06-26T06:35:00.003-05:00

I often tell people that life is not too busy to take care of yourself. It is very difficult to maintain your wellness lifestyle when you're out of your normal routine or environment. I flew to Tampa this week for a training class after a busy weekend. Very little time this weekend for working out and it's a pain to take a kettlebell on the plane so before I knew it I had been accumulated a string of about 7 days where I only "worked out" one or two. However, the last thing I wanted to do was lose ground so I took the opportunity to eat clean, run and do some bodyweight exercises. I ran 2 miles Monday at 5:30 after doing 100 pushups in my hotel room. Tuesday morning I did joint mobility and pushups. Wednesday more pushups. Thursday off. I was working or with the group from about 7am to 10pm so I had very little time. The key here is that although I could not work out as much, I could control what I was eating. We ate pizza one night but the rest of the time I avoided sodas and sweets and as much bad carbs and fat as possible with someone else providing meals. Make good choices. I was sitting at Macaroni Grill eating grilled chicken with asparagus and broccoli looking around the table at all the pasta/cheese/redsauce on everyone's plate. I ate half a piece of bread, half a piece of fried mozzarella and a couple bites of someone's chocolate cake. I cheated a little but was just as full as everyone else. The other key here is I drank unsweet tea instead of 2 or 3 beers or glasses of wine like everyone else. I hopped on the scale when I got home yesterday evening and it would usually be my heavy time of day. I weighed 190. Down 9lbs from 2 weeks ago.
.....
This morning
5x5 clean and press 53lb kb
7 minutes of swings 15:15
.....
Feels so good to not have blown out the food all week when I could have gorged myself
on free food and boos.

Thurs/Fri/Sat

2009-06-20T11:53:00.002-05:00

Thursday:
Black and White Ladders: 53lb kbs
Double clean/press/x1/Squat
Double clean/press x2/Squat
Double clean/press x3/Squat
Rest
Double clean/press x4/Squat
Rest
Double clean/press x5/Squat
.....
Friday: Ran 4 miles
Saturday: just a lot of sweating in the great outdoors so far

This workout needs a name.....

2009-06-17T21:05:00.002-05:00

44lb kettlebell
5 minutes of joint mobility
5 minutes of turkish getups
......
swings 10/10
squats 5
viking push press 10/10
floor sweep 10/10
bottom up clean 5/5
windmill 5/5
get up sit up 5/5
.......
then do
2 sets of 20 deadlifts
.......
Looks kind of easy but try it.
Takes about 35 minutes total.

Ratchet Day

2009-06-16T22:08:00.002-05:00

Kenneth Jay speaks of the ratchet workout in his Viking Warrior book.
Just like a socket wrench, you ratchet back for a day then go a little more the next time than the previous workout.
Saturday I hit 66 sets of 7 snatches.
Tonight I was going good but I felt a tear coming on an old callous so
I stopped comfortably at 50 sets.
Thursday or Friday I will shoot for high 60s, maybe 70 sets.
.....
Broke in the new Dragon Door 16kg kettlebell tonight.

5k This Morning

2009-06-15T12:13:00.000-05:00

25:12

Doubles

2009-06-14T21:58:00.002-05:00

Sort of simple but deadly workout tonight.
Stretched out quick then did 5 ladders like this:
1 clean and press + 1 squat
2 clean and press + 1 squat
3 clean and press + 1 squat
4 clean and press + 1 squat
5 clean and press + 1 squat
These were done with double 53lb kettlebells.

Next we did 10 swings every 30 seconds for 20 rounds or 10 minutes.

Done!

Beaching and Snatching

2009-06-12T19:46:00.005-05:00

No workout Thursday. Had a late meeting, got in around 12am this morning.

Hit the water this morning. Did some house gazing at Ono Island then put up a shade

on the sand and hung out for a while.

Came home and did 66 sets of 7 snatches. Quit before taxing my hands too much.

No rush with this just persistence.

Busted!!!!!

2009-06-10T16:34:00.004-05:00

That's why I do KBs and MNS

The Last Few Days

2009-06-09T21:06:00.004-05:00

Sunday - Stood in line for 3 hours in the hot sun to see a Spanish Tall Ship
Monday - Moderate workout in the morning. Joint mobility, stretches, practiced some stuff.
Ran 3.1 miles in about 25 minutes or so. I'm getting back in the groove
Tuesday - No workout this morning. V02 Snatch workout this evening. 64 sets of 7. Spur of the moment.
Tomorrow morning @ 5am will be a circuit workout.

Turkish Getup 5 Min Warmup
......... 3 circuits of
swings 10/10
Squats 5
Viking Push Press 10/10
Floor Sweep 10/10
Bottom Up Clean 5/5
Windmill 5/5
Getup Situp 5/5
......Cool down with
Deadlift 2 sets of 20 double bells 35/44
44lb kb for the circuit

Friday and Saturday

2009-06-06T13:59:00.001-05:00

Friday evening - 60 sets of 7 snatches 35lb bell
Saturday - well nothing so far. Cut the grass for an hour, went for a boat ride.

Easy Day

2009-06-04T22:55:00.001-05:00

Ate good today.
Ran 6k at 2pm in about 30 min.

Variety - Complexes

2009-06-03T06:10:00.002-05:00

400 MNS
430 Shake
500 Joint mobility
515: (35lbs)
5 min TGU
.......
3 rounds of:
Swings 10/10
Squat 5
Viking Push Press 10/10
Floor Sweep 15/15
Bottom up Clean 5/5
Windmill 5/5
Getup Situp 5/5
......
Then 2 sets of 20 Deadlift (53lbs)
......
Rehydrate

Running and Max V02

2009-06-02T20:20:00.002-05:00

4am breakfast shake
5am ran 3.7 miles
630am post workout shake with muscle gain protein
945 unsweet tea from chik filet and catalyst
1100 sonny's bbq salad bar with some pulled pork and green beans
330 snack bar
530 muscle fuel pre workout drink with rehydrate
600 60 sets of 7 snatches with the 35lb kb
730 4 eggs fried in olive oil spray with cheese and deli turkey
800 chocolate chips and skim milk
.......
down to around 193lbs this evening before eating supper.
shooting for consistently below 190 all day.

Sunday/Monday

2009-06-01T14:23:00.004-05:00

Sunday:
Shake for breakfast
4 eggs for lunch cooked in nonstick spray, cheese and turkey sausage.
snackbar mid afternoon.
meal bar around 6pm
couple handfuls of grnola and choc chips, skim milk.
Rode bikes for about 8 miles with Em Sunday in the hot sun
........
Monday
Advcare breakfast bar for breakfast 4:45
Workout:
5 ladders to 2 reps clean and press 88lb
3 sets of 10/10 snatches 53lb
post workout shake
zone bar at 900
4 eggs with deli turkey and cheese for lunch
snack bar
530 grilled chicken in red sauce with mushrooms and squash, green beans.
.....
630 Workout #2
20 close grip pushups
3 sets 50 swings 53lb kb
20 wide pushups
1 set 50 swings 35lb kb
20 close pushups
1 set 50 swings 44lb kb
20 wide pushups
20 close pushups
25 neutral pushups

Yesterday

2009-05-31T11:17:00.003-05:00

630 MNS, Spark, Rehydrate, Catalyst
700 Shake
730 Workout with Ray:
3 ladders clean and press to 5 rungs 70lb
2 ladders 5 rungs no rest 53lb
15 sets of 10 swings alternating 35, 53, 70lb.
930 zone bar
1200 deli turkey, roast beef and 25 cheese rolled up. 1 potato chip baked.
300 small tub of peanut butter (we were at the lake and I passed over the brownies, cookies, chips and salsa, etc so give me a break)
530 grilled chicken breast, 2 grilled burger patties one slice of 2% cheese
830 handful of granola, zone bar, chocolate chips, skim milk.

KB Complexes

2009-05-29T06:30:00.003-05:00

4 rounds of this:
4 r/l TGU
10 DL
8 r/l Bent Press
8 r/l Figure 8 to hold
8 Crush Curl
20 Russian Twist
15 r/l swings
.....
400 spark/rehyd mns max energy/catalyst
415 Meal Repl Shake for breakfast
600 Post workout recovery after the workout MNS, Amplify AT
915 Balance Bar
1245 turkey and cheese, wheat crackers, pnut butter, water, choc chips
315 Zone Bar

Snatches

2009-05-28T21:23:00.002-05:00

Eddie, Gonzalo and Bobby showed up for Max V02 tonight.
3 of us did 40 sets and Bobby did 50. I had to use the 44lb since they
were using my 35s.
Breakfast-shake
Snack - zone bar
Lunch - turkey sandwich meet, 2 sticks of 2% cheese and a handful of wheat crackers and low fat pnut butter.
Snack - Balance Bar
Supper - grilled chicken breast, squash and grean beans. Unsweet tea.
chocolate chips and granola for dessert.

Early Run

2009-05-27T09:13:00.002-05:00

4am spark/rehydrate MNS Max Energy
430 meal shake
515 ran 2 miles, walked .5 to cool down
600 post workout shake with muscle gain
900 spark
930 zone bar
1130 Grilled grouper sandwich with cheese and grits, water to drink
230 SLIM
330 zone bar
530 eggs with cheese and turkey sausage
600 a few wheat crackers and pnut butter
also ate a handfull of granola and some semi sweet chocolate chips/skim milk.
745 rehydrate and argenine extreme
.....
I also did a 5 rung ladder with the 70 and 53, slingshots in between rungs.
2 pistols each side with 53lb kb
5 windmills each side 53
cut grass for about an hour.

Back From Vacation

2009-05-26T18:50:00.006-05:00

Disney the 1st weekend then Dr Hackman on Thursday and the mountains of TN this past weekend. I did get to train with Tim for a few hours on Saturday and my mom on Sunday.
Ate a lot but not too bad, however I tipped the scales at 199 this morning when I rolled out of bed. Clothes fit fine and my 33" pants are not tight but I just feel too heavy. Time to flush out the fat for a week or two and clean up the rough edges of my intake.
Today's food:
Meal shake for breakfast
Zone bar at 9:30
Grilled chicken breast and 2 pieces of cheese for lunch with water
Balance bar at 3:30
Green beans with ground chicken and tomato sauce for dinner.

Handful of granola and Kashi crackers.
Today's workout:
5 sets of 2 rungs clean and press 88lb KB (30 reps total)
1 set of 5l/5r snatches 70lb KB
3 sets of 10l/10r snatches 70 (70 reps total)

Black or White?

2009-05-21T10:29:00.002-05:00

There is no gray. Do you want to make a change in your life and feel better, look better and perform better? Yes or No. Maybe means no. If the answer is yes, then start today. Break a sweat every day. Get on a healthy consumption routine (Not a diet). Don't expect it to happen over night unless it's the legal meth the Dr's are advertising with the b12 shots to keep you functional until you look like a skeleton from starvation.

..............

Today's Workout:

Clean and press ladders 5 ladders to 4 reps. Total of 100 reps.

1st rep for each arm on the ladder was an 88lb kb. Total of 10 reps.

2,3,4 ladder was a 70lb kb. Total of 90 reps.

5 minutes of swings alternating 88, 70, 53. Got almost 100 swings.

.....

Variety Day

2009-05-20T08:55:00.002-05:00

Joint Mobility
Halos
10 min of TGU
4 sets 5 windmills each arm
2 sets floor sweeps
practice clean and jerks
5 sets 20 swings
pistol practice
bottom up press practice
5 sets 5 body weight pull ups

Back from Disney

2009-05-19T19:49:00.002-05:00

After a few days off I came home and jumped into the ETK workout.
5 ladders to 3 rungs 70lb kb
7 sets of 5l/5r snatches 70lb kb