The Iron Phoenix

MOVED

2009-11-17T15:08:00.000-08:00

Got tired of this site messing up my friends' computers. here's the new blog

http://ironphoenixathletics.com/

HAPPIEST PERSON I KNOW

2009-11-11T07:48:00.000-08:00

["The son becomes the father and the father becomes the son." ]

"Who is the happiest person you know and why are they happy? What can you learn from them? Also, according to research reviewed by Zappos.com CEO Tony Hsieh, happiness is… 1. Having perceived control over your life… 2. Feeling that progress is being made… 3. Having relatedness/supportive connection to other people… 4. Having a vision/meaning (being part of something bigger)…"

This was yesterday's Facebook status of Craig Ballantyne creator of Turbulence Training Fat Loss and all-around fitness bad ass.

Who is the happiest person I know?

That would have to be my father. He's a Vietnam Vet. that fought in one of the worst battles of the war. (ref. "When We Were Soldiers" movie) He has been through hell & back, literally.

After the war, he came home and busted his ass for over 40yrs at a job that he hated, in order to support the family he loves. He has been a devoted husband for 40 yrs (which is uncommon nowadays) and a loving, but stern, father to 3 girls and 1 kick ass boy.

Despite all the curve balls life threw at him, he has got to be the most optimistic person I know. I've got some tough shoes to fill when I become a father in May. As long as I keep my father's outlook on life in my heart, I think I'll do just fine. Thanks dad for not only serving your country, but more importantly, for being a real life "Superman."

EVERYONE ELSE IS INSANE, I'M TOTALLY MAKING SENSE

2009-10-30T20:14:00.000-07:00

[I guess he found the "fat burning zone"]

(This is more of a rant than anything. So, there's no rhythm to it. Fuck it! That's what blogs are for)

You've been on and off the scale, worrying about your "BMI" , trying to eat a specific amount of calories, and doing 45min - 1hr of useless cardio on your stair stepper all your life ...How's that been working out for you?... Are you a number or are you somebody?

i guess i need to clarify that the cardio i am referring to is the steady state, 45-1hr low intensity, high impact crap many people think is the key to fat loss.

you want an effective weight loss routine? stop eating shit, lift heavy things a few times a week, sprint like f#k'n race horse once in a while, and play every day.

don't get me wrong, 45min - 1hr jogs and/or hikes are not only enjoyable, but are also good for overall health. however, they are just a small piece of a bigger puzzle.

too much of any one aspect will have negative results. strength trainig w/o adequate recovery will lead to injury and illness quicker than you can say "squat."

a lot of my old clients were "cardio-aholics" thinking that the reason the didn't lose that last 10-15lbs was due to the fact that they only did 30min on the recumbent bike instead of an hour.

they would bust their ass doing 30min on the treadmill ( fight the machines!) b/4 a session, then i would put them through the worst 15-30 min of their life, then they would come in on their days off and lightly jog for 30min-1hr complaining that they were sore and tired from our last session.

at this point they had stopped burning fat and started destroying muscle. then, they would get insanely hungry, go next door to the smoothie shop and order a jumbo PB smoothie, down it in about 5min, spike their insulin levels, increase their fat stores, and repeat the process all over again.

they would eventually come to me and ask why they haven't seemed to lose any fat. i told them that their diet sucked and they need to stop doing so much damn low intensity cardio, but they were not ready to hear the truth.

insanity- doing the same thing over and over again expecting different results.

same could be said for stupidity.

in regards to not being able to burn fat in less than 30 min, you can burn fat in less than 3min in my version of the "fat burning zone." a.k.a the kitchen.

you wanna burn fat? eat less and of the right types of foods.

plain and simple, you can't out run a bad diet.

here's an effective "fat burning" routine you can do in 4min

TABATA PROTOCOL:

20sec of work / 10 sec of rest x 8 rounds

kettlebell, dumbbell, or barbell front squats

try to get as many reps as you can w/ perfect form w/in the 20sec.

* no sissy squats either. ass below parallel (ass to the ground even better)

* same goes for the weight..no sissy, that is.

* be aggressive and explosive.

* pretty soon you'll be begging for that 4th min to end.

* if not, you need to put down that pink 2.5 lb baby toy you call a weight and pick up some real tonnage.

Check out these links for more info on bullshit cardio and tabata protocol.

KETTLEBELL JEDI ACADEMY DAY 1

2009-10-25T08:14:00.000-07:00

So it begins.

I have accepted the fact that my blade is in serious need of sharpening. That's why I decided to enlist the help of a Senior blacksmith to melt me down, and build me up again; so that I am strong as steel and razor sharp.

I got a fever, and the only cure is more Swings and Get Ups.

You are either a student of many schools or a master of one. My destination is the latter, and my fuels are Get Ups and Swings. From now on until I hear otherwise, the prescription is 100 Swings and 10/10 Get Ups every day. How I choose to break plan it out is up to me; however, the key is to stay fresh.

It was a beautiful day yesterday so I decided to take the KB to the park. I did 5/5 TGU' slow and controlled, rest for about 5-6 min (laying on the grass just looking at the clouds), then I did 5x10 KBS. I rested another 5-6min and repeated. All with the 16kg I might add. We've recently rekindled our relationship.

Indiana Doug And The Quest For The Perfect Rep.

Staying fresh and controlling my fatigue will help me find that perfect rep. How I break up the sets is really going to depend on the day. I'm pretty busy when I'm not at the station, or at the station, but on the paramedic squad. Taking long breaks b/t sets just won't cut. There's no telling if I'll be running to a business meeting or doing CPR on patient. On these days, I have to do my set in blocks of 3-5 depending on how I feel.

Today is Sunday and I'm on the pumper. I should have a little more time to break the sets up a bit more today. I started the morning off early at 4am w/ 5/5 TGU's. I just watched a few respectable You Tube videos trying to really see where I need to improve. (This one by Dan John, RKC is awesome.) I'll be taking a few more notes then heading out to the apparatus bay for a few more Get Ups. The 100 swings will come later after some much needed R&R.

And here we go!

VWC FOR 102008

2009-10-20T20:37:00.000-07:00

WARM UP

10 Goblet Squats w/ 16kg
10 Swings w/ 16kg
5/5 Sampson Stretch
* 2 Rounds

CONDITIONING

VWC 15/15: 7/7 w/ the 16kg. Got 40 sets in today. Going to add 5 or more sets each time I do this until I reach 80

FINISHER

B/T 5 and 10 min of KB Feestyle

30 MIN STRENGTH AND CONDITIONING WORKOUT

2009-10-19T12:25:00.000-07:00

WARM UP

5 Min TGU w/ 24kg 1/1

STRENGTH & CONDITIONING

AMRAP In 30 Min Of:

Dbl 24 kg Clean and Press x 5
Fighter Ring Pull Ups x 5,4,3,2,1
32 kg Swings x 30

*Completed 5 rounds today in about 21 min. I could have gone for at least 7 rounds, but I felt good with where I stopped. I didn't want to push myself to hard todaty becasue I thought that I'd be on the pumper, but as usual the rotation system failed again.

* Forgot to mention that I did the 5min RKC snatch test yesterday w/ the 24kg. Got 93 reps. Almost there. The Iron Tamer pointed out that I was lifting my heels off the ground. Didn't notice, but will fix it.

BREAK THESE CHAINS: (WOD For 101609)

2009-10-18T21:12:00.000-07:00

* I am quickly finding out that trying to put a business plan together and scouting out possible locations for our warehouse gym takes a lot of time out of your day.

* Needless to say, 730pm shows up pretty fast when you've got about 1,000 things to do in 24 hrs. (including getting ready for the next day and sleep)

* I had about less than 30min to get my workout in so I decided to try a kettlebell circuit I got from a You Tube post by Zach Even-Esh and David Whitley called a "Kettlebell Chain."

* In the vid, Coach Z states that you need 4 or more kettlebells of ascending weight to really make this effective. I started w/ 16kg, 20kg, 24kg , and a 28kg.

* The series of lifts in the "Chain" are as follows; Snatch, Rack, Strict Press, Clean And Press. Do 1 rep of each exercise on the left then 1 rep of each on the right

* Move to the next heavier kettlebell and repeat the sequence until you move to the top of the "Chain" and work your way back down.

* I threw in some fighter pull ups between chains. I think I got through it 5 time.

* There hardest part for me (other than the lifts themselves) was remembering the order of exercises. You'll see in the video where I stumble forward on the 20kg twice b/c I almost cleaned it instead of snatching it.

THE KETTLEBELL CHAIN

DINNER WITH THE BROWNS

2009-10-15T20:54:00.000-07:00

PRESSED FOR TIME ON 101409

* My soon to be business partner called me yesterday afternoon and invited Lisa and me to dinner w/ him, his wife, and their two amazing kids. I had about 1:30 min before we met up with them, and I still hadn't done my workout.

* I was up for heavy Dbl KB presses, but decided to go for this quick 15 min single KB workout.

W/ One 24 KG Kettlebell.

AMRAP IN 15 Min.Of:

5 Goblet Squats

5/5 Military Presses

5 Pull Ups.

Check it out here.

LIVING LIKE A WARRIOR

2009-10-13T14:26:00.000-07:00

[ The Original Viking Warrior]

WARM UP

Kettlebell Free Style w/ 16kg
Pumps

CONDITIONING

15/15 Viking Warrior Conditioning w/ 16 KG @ 26 sets of 7/7 = 182 Snatches

COMMENTS

*Trained w/ A.C. for the first time and killed it. It's always good to have a partner to bounce things off of.

* First time doing VWC in a good while. I'm hoping it will help me w/ my snatch test numbers, but I don't want to overtrain it. The tendancy is there so I have to watch it.

WOD 101209

2009-10-12T21:23:00.000-07:00

WARM UP

3 Bent Rows
3 Military Press
3 Front Squat
3 Pumps
* 3 Rounds

STRENGTH

A1) Dbl 24kg Military Press 5x5
A2) KB Pull Ups 4,3,4,3,3

B1) Dbl 24kg Front Squats
B2) Dbl 24kg Single Leg Deadlift

C1) 10 Min TGU 1/1 @ 8 Totalw/ 32kg

COMMENTS

* For some reason, I was a little weaker in the pull ups today. I tested my pull up numbers the other day so that could have been the reason why.

* I decided to do 10min of 1/1 TGU instead of 4 sets of 5/5 reps. I felt it was starting be too much and it was taking me longer to recover.

* I'm going to try to get at least 1 foam roll session in per day. I can already feel how much it is helping me.

SATURDAY STRENGTH DAY

2009-10-10T20:08:00.000-07:00

WARM UP

3 Pumps
10 OH Sqts
5/5 Cossack Stretch
*2 Rounds

10 Goblet Sqt w/ 16kg
5 MP Lt/Rt
5 Windmill Lt/Rt
* 2 Rounds

STRENGTH

A1) Db 24kg C&P 5x5/5
A2) 7kg Ring Pull Ups 5x4

B1) Dbl 24kg Front Squats 5x5
B2) Dbl 24kg Windmill 5x5/5

CONDITIONING

24kg Snatch 8x5/5 "On the Minute"

YESTERDAY'S WORKOUT AND MY MORNING CUP O' JOE.

2009-10-08T09:15:00.000-07:00

WARM UP (Yesterday)

3 Dbl 16 Kg Bent Rows
3 Dbl 16 Kg Front Squats
3 Dbl 16 Kg Military Presses
3 Pumps
X 3 Rounds

STRENGTH

A1) Dbl 24 Kg Military Press 5x5
A2) Dbl 24 Kg Bent Row 5x5
B1) Dbl 24 Kg Front Squats 5x5
B2) 24 Kg TGU 4x5/5
"Cup O' Joe" CONDITIONING (Today)

A1) 50,40,30,20,10 Swings w/ 32 Kg
A2) 10, 20 ,30, 40, 50 Sledgehammer Tire Chops w/ 8lb Hammer

COMMENTS

* I'm getting a lot deeper in my front squats, which means my hip flexibility is improving. I haven't felt any strain in my lower back since going heavy on these, which is good. I can attribute that to staying tight during the eccentric part of the life and snapping my hips forward at the top of the lift.

* My TGUs are feeling really strong. I feel I'm right on the threshold of the 5th set.

THE WASP THREAT HAS BEEN ELIMINATED

2009-10-05T20:48:00.000-07:00

WARM UP

Foam Rolling

2x16 kg Dbl Front Squat to Military Press 5,4,3,2,1

STRENGTH

A1) Dbl C&P w/ 2x24kg 5x5
A2) KB Pull Ups w/ 7kg x 4,4,4,3,3

B1) Dbl Front Sqt w/ 2x24kg 5x5
B2) TGU w/ 24kg 4x5/5

FINISHER

Driveway Dbl 16kg Lock Out OH
Dbl 16kg Swings x 10
Driveway Dbl 16kg See Saw Press
*2 Rounds

COMMENTS

* Felt great today, but I need to get out there a little earlier. I replaced the double 24kg swings in the strength portion and replaced them w/ the TGU that way I can have two days to focus on conditioning with the swing and snatch.

HIGH OCTANE CARDIO SESSION

2009-10-04T17:43:00.000-07:00

WARM UP

30 Pulls On ATS ROWER

5/5 KB Snatch w/ 16kg

* 3 Rounds

HIGH OCTANE CARDIO

200 M Row On ATS Rower

10/10 KB Snatches w/ 24 kg

*5 Rounds

*finished in 11 min. Going for 10min next week.

CORE

30/10

Spider Man Plks

MC Flex

Side Plk Lt

Side Plk Rt

Super Plk

REHAB

Foam Rolling and Joint Mobility

WOD 100209

2009-10-02T20:22:00.000-07:00

WARM UP

10 min of Chaos

STRENGTH

A1) Dbl 24kg Military Press 5x5
A2) KB(7kg) Ring Pull Up 5x4

B1) Dbl 24kg Front Squat 5x5
B2) Dbl 24kg Swings 5x5

C1) 24kg TGU 3x5

FLOO PRESS? I'D RATHER OVER HEAD PRESS.

2009-09-30T20:07:00.000-07:00

WARM UP

10 min of kettlebell "free style" w/ walking w/ 2x16kg locked out over head (used 16kg for the free style)

STRENGTH

A1) KB Floor Press 3x5w/ 2x24kg & 2x5 w/ 2x31 kg (gripped two 7kg w/ each 24kg)
A2) KB Bent Row 5x5 w/ 2x24kg

B1) Dbl Front Sqt 5x5 w/ 2x24kg
B2) Dbl Snatch 5x5 w/ 2x16kg

C1) Dbl Windmill 5x5 w/ 2x24kg

COOL DOWN

Walked Jack to the park and did 5x5 Hindu Push Ups and 5/5x5 Sampson Stretch

Stretching and Foam Roll when I got home.

COMMENTS

* Didn't really get into the floor press. It's not one of the lifts taught at the RKC so I'm going throw it out and stick to overhead press variations.

* The Dbl Front Sqts w/ the 24 were hard, but I know they will make me stronger. Think I'll use them as a warm up when I go back to ROP.

*Dbl Windmills rocked, but really need to focus on TGUs

GRIP AND REHAB

2009-09-29T20:54:00.000-07:00

REHAB

3 Pumps
10 OH Squats
5/5 Windmill
*2 Rounds

Joint Mobility
Stretching

GRIP

5,4,3,2,1LR COC T

Walked Jack to the Park w/ 8lb Sledge Hammer

10/10 Sledgehammer Cast
2/2 COC 1
4/4 Sledgehammer Lever
* 3 Rounds

Walked back home

5,4,3,2,1LR COC T

KETTLEBELLS FOR SIZE AND STRENGTH

2009-09-28T20:20:00.000-07:00

WARM UP (w/16kg)

30sec Sling Shot L
30sec Sling Shot R
30sec Halos
30sec Goblet Squat
30sec Swing Mix
30sec High Pulls L
30sec High Pulls R
30sec Clean L
30sec Clean R
30sec Snatch L
30sec Snatch R
* One Time Through w/o Rest

STRENGTH

Round 1: Upper Body (5 Sets of Each)

A1 - Dbl 16kg Clean and Press x 5
A2 - 7kg KB Pull Up x 3

Round 2: Lower Body (5 Sets of Each)

B1 - Dbl 16kg Front Squats x 5
B2 - Dbl 16kg Swings x 5

Round 3: Finisher

C1 - 25kg TGU 1 set of 5/5

COMMENTS

* I fasted today so I didn't want to go too heavy since this was my first time to do this routine. I will be following Mike Mahler's The Kettlebell Soulution For Size and Strength for the next 4-6 wks. I'm more interested in increasing strength than size, but a little more muscle wouldn't hurt.

* I chose this program b/c it still uses the foundational lifts, but with double kettlebells. Mahler states that;

It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious more resistance equals faster hypertrophy and strength gains. Lets use the example of the Double Military Press to illustrate this point further. When you press one 70lb kettlebell overhead your body is working against 70lbs total. When you press two kettlebells overhead, your body is working against 140lbs. I say body, as the military press requires a full body effort when executed properly. To lift the most weight overhead, you need to flex your butt, legs, stomach, lats, shoulder, triceps and biceps. The more weight that your body has to work against, the more intense the exercise is and the more hypertrophy will be developed. If lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes focus on basic compound barbell exercises?

Makes since to me. I only did 1 set of TGU's instead of 5. Like I said before, just getting a feel for it. Wed will have heavier weight and more TGU sets

DOUBLE KB LADDERS

2009-09-25T16:29:00.000-07:00

WARM UP

5 Wave Squats To YSquat Stand Up
10 Push Ups
10/10 Hurdle Steps
10/10 Halos w/16kg
3 Pumps
* 3 Rounds

STRENGTH

DBL C&P w/ 2x16kg 1,2,3,4,5
                                   1,2,3,4,5
                                   1,2,3,4,5

Ring Pull Up 1,2,3,4,5
                    1,2,3,4,5
                    1,2,3,4,5

COMMENTS

* I missed my bells. I've been doing mostly bw workouts this week. to giv emy body a rest form the the high volume c&p's, swings and snatches of last month. I felt the need to get under a bit of weight. I could have gone for 4 or 5 ladders, but I decided to stop it at three. After all, this was supposed to be a week off.

*Not sure what the plan will be for the next 4-6weeks, I could either continue on w/ ROP w/ the 27.4kg, or Dbl KB, or I was thinking of follwoing a kb strength program written by Mike Mahler. Either way, I will be working on solid technique and improving my strength and conditioning w/ the kettlebells.

ROW ROW ROW YOUR BOAT

2009-09-23T20:21:00.000-07:00

WARM UP

Kali Indain Club Drills

CONDITIONING

3 Ring Dips
500 M Row
20 Sqt Jumps
500 M Row
3 Ring Dips
500 M Row
20 Sqt Jumps
500 M Row
3 Ring Dips
500 M Row
20 Sqt Jumps
500 M Row
3 Ring Dips
500 M Row

COMMENTS

* I went light on the ring dips b/c I was still sore from Monday. I should have gone 10-15 on the sqt jumps b/c my legs are still sore. I really wanted to go "balls to the walls" today, but I have my 1st session with Mike House RKC II tomorrow morning. Think I might need to reserve a little fight for tomorrow.

Commit ETK To Memeory: "Check" - Buy A Few Session w/ A Local RKC: "Check."

2009-09-22T20:54:00.000-07:00

REHAB DAY

3 Pumps

5/5 RKC Arm Bars w/ 25lbs

10 OH Squats

5/5 Windmills w/ 25lbs

5 Push Ups Plus

* 3 Rounds

Stretching, Foam Rolls, and Joint Mobility b/4 I go to bed.

COMMENTS

* I will be having my 1st session with a RKC instructor this Thursday. I feel like a kid two nights before Christmas morning, except this Santa Clause is probably going to make me vomit. There's a lot that I need to improve upon, but I feel like I've got a pretty good foundation.

FEB. 2010 RKC, HERE I COME!

2009-09-21T20:58:00.000-07:00

I just commited my self to 3 days of PAIN!

WARM UP

Tabata JRope x 8 Rounds
Joint Mobility
Stretching

ROUND 1

10 Wtd Para Push Ups w/ 25lbs
20 Meter Sprint
7 Wtd Para Push Ups w/ 20lbs
20 Meter Sprint
10 Wtd Para Push Ups w/ 10lbs
20 Meter Sprint
7 Para Push Ups
20 Meter Sprint
6 Para Push Ups
20 Meter Sprint
5 Para Push Ups
* 2 Min Rest

ROUND 2

6 Chin Ups

20 Meter Sprint
5 Chin Ups
20 Meter Sprint
4 Chin Ups
20 Meter Sprint
3 Chin Ups
20 Meter Sprint
2 Chin Ups
20 Meter Sprint
1 Chin Up
* 2 Min Rest

ROUND 3

30 Sec Spiderman Plank
30 Sec JRope
30 Sec MC Flex
30 Sec JRope
30 Sec Lt Plank
30 Sec JRope
30 Sec Rt Plank
30 Sec JRope
30 Sec Hanging Leg Raise

COMMENTS

* Signed up for the Feb 2010 RKC in San Jose yesterday. I'm tired right now, but to say the least I'm on a high, not just b/c of the RKC, but more b/c of the fact that I am going to be a daddy. I've got a whole new lease on life. A new reason to be the best that I can be.

* Gonna take a week or two off from the KBs then get back to it like a predator feeding on its prey.

FASTED WORKOUT FOR TODAY

2009-09-20T19:42:00.000-07:00

WARM UP

Joint Mobility
4/4 24kg TGU
50 JJacks

CONDITIONING

15/15 VWC 7L7R w/ the 16kg. Got 30 rounds in today for a total of 210. We stayed up late last night and I fasted today, so I didn't want to expend all my energy getting 36 or more rounds. I'm good w/ 30.

COMMENTS

* Exciting news and new 2wk workout tomorrow.

HEAVY DAY IN TH PARK 081909

2009-09-20T08:59:00.000-07:00

WARM UP

Joint Warm Up

50 JRopes
10 Goblet Sqts w/ 16kg
* 3 Rounds

3 Pumps
*2 Rounds

STRENGTH (w/24kg)

C&P 1,2,3,4,5
         1,2,3,4,5
         1,2,3,4,5
         1,2,3,4,5

Ring Pull Up 1,2,3,4,5
                    1,2,3,4,5
                    1,2,3,4,5
                    1,2,3,4,5

COMMENTS

* The batteries went out on my gymboss so I couldn't time the session. I cut it off at 4 ladders b/c it felt like a good stopping point. Still felt very strong through all ladders.

WORKING OUT LATE DOESN"T WORK FOR ME.

2009-09-17T11:29:00.000-07:00

WARM UP

Kali Indian Club Drills
Pumps

STRENGTH

10 Min TGU w/ 32kg 1/1

* Usually do three 5min rounds with this but I hit the presses late yesterday and stilll feeling the effects. I do the TGUs to help rehab after the presses, but I felt better doing two 5 min rounds instead of three. Train for success, not failure.

I Need To Play By My Own Rules (Medium Press and Pull Day)

2009-09-16T20:37:00.000-07:00

WARM UP

50 JRope w/ 3/4"
10 DBL KB SQT w/ 2x16kg
10/10 Halos w/ 9kg
3 Pumps

STRENGTH

C&P w/ 24kg 1,2,3,4
                      1,2,3,4
                      1,2,3,4
                      1,2,3,4
                      1,2,3,4

Pull Ups 1,2,3,4
              1,2,3,4
              1,2,3,4
              1,2,3,4
              1,2,3,4

CONDITIONING

50,40,30,20,10 KBS w/ 27.4kg
10,20,30,40,50 MB Slams w/ 12lb MB
* finished in 10min

COMMENTS

* I haven't trained anybody in weeks. I took a few days off to study for the E/O test two weeks ago, and haven't been asked to come back since then. A few clients have dropped off since school started, so that could be part of the reason. I miss it terribly. It has become a part of me. I spend so much time dealing with the dark side of health that it starts to wear me down. Training is the only thing that brings me back to the light. I feel proactive instead of reactive.

* This may be a sign for me to suck it, say "Fuck it" and start training clients on my own. I don't think I can continue to grow as a successful trainer under someone else's roof. I need to build my own "house" from the foundation up. How am I going to do it? I have no fucking clue, but I believe that I have a lot to offer people. I believe I can help them reach their goals, be stronger, and more confident. I have faith in that.

LIGHT TGU AND GRIP DAY

2009-09-15T08:31:00.000-07:00

WARM UP

10/10 Sledgehammer Halos (8lbs)
10 Sledgehammer Sqts (8lbs)
* 2 Rounds

50 JJacks
3 Pumps
* 2 Rounds

STRENGTH

10 Min 27.4kg TGU 1/1 = Got 13 again today w/in 10 min but very close to 14. Here I come #20. You ready for me?

Grip:

5,4,3,2,1 COCT
3/3 Hammer Lever & 1/1 COC1 x 5 Rounds

LIGHT PRESS AND PULL WEEK 4

2009-09-14T14:53:00.000-07:00

WARM UP

50 JRope
10 DBL KB Squat (2x16kg)
10/10 Halos (6.8kg)
3 Pumps
* 3 Rounds
Joint Mobility

STRENGHT (w/ 24 kg) (w/in 25min)

C&P 1,2,3
         1,2,3
         1,2,3
         1,2,3
         1,2,3
         1,2,3

Pull Ups 1,2,3
              1,2,3
              1,2,3
              1,2,3
              1,2,3
              1,2,3

CONDITIONING

5 Min. KB Snatch Test w/ 24 KG = 76 reps (BOOO!)

COMMENTS

* Felt strong on the presses today. I concentrated on inhaling/exhaling at the right time which helped me stay tight and strong. Shoulders felt great. No pain or tightness afterwards.

* I'm a little upset w/ the snatch numbers today. Did I expect to hit 100? No, but I wanted to be closer than I got. I've got to get those #'s up and I've got to come up with a plan on how to do just that. Now, I'm wondering if the volume of the VWC is taking away from my 5 min snatch test.

MENTAL TOUGHNESS

2009-09-13T09:02:00.000-07:00

[Unfortunately, not all roads are so clearly marked.]

COMMENTS FIRST

* My wife was surprised to find out that even I need to "pump" myself up to go workout. I love working out (sometimes I've been accused of loving it too much). Yeah, I get that "high" many talk of an experience and when it is really good, it keeps me coming back. I love knowing that I have a set goal in mind; be it for the day, week, or month. I plan ahead so that I know exactly what I'm going to do before I unlatch the pad lock on my garage gym. However, life happens and even a guy like me need a little motivation.

* Take yesterday's session, for example. I woke with at least four 24kg C&P ladders and a hefty bit of 32kg swings staring me in the face. My goal was to get it done as soon as I woke up, but as I said before, life happens. Yesterday life happened by way of cleaning the house, walking the dog, watching UT beat Wyoming, and taking a power nap w/ the head of my 150lb mastiff on my chest (he needs his power naps).

* Getting a late start on training put an even bigger wall in front of me, but I knew that I would hate myself for skipping it. More importantly, it would be like taking a step back from my progression. Fuck it! I sipped my last bit of white tea, donned my bandanna, and gave it 100%.

* I pushed myself and came out on top. I beat my C&P/Ring Pull Up stats. from last weekend by completing 4 (1,2,3,4,5) of both and I manhandled the 32kg swings much better than I had anticipated.

* The 80/20 Rule and Mental Toughness. I read somewhere that success in training is 80% mental and 20% physical. I can attest to that. I had to psyche myself UP hitting the gym more than I was trying to talk myself out of working out. I envisioned my self pressing with ease, pulling the rings down to me, and swinging the bell like it was lighter than air. Let me tell ya; IT WORKED BROTHA!

* You have to know that you can and will before you just "try."( thanks Yoda). How does the Iron Tamer drive a nail through a piece of wood with his bare hands? He KNOWS that he can. How do the stranded last for weeks with little food, water, or chance for survival? They do not despair and KNOW they can survive. Mental toughness has its place in the gym, field, andarena, but also in every day life.

WARM UP

50 JRopes w/ 3/4"
5 Dbl KB Sqts w/ 2x16kg
10/10 Halos
3 Pumps

STRENGTH (w/in 35 min)

C&P 1,2,3,4,5
         1,2,3,4,5
         1,2,3,4,5
         1,2,3,4,5
* all w/ 24kg

Ring Pull Ups 1,2,3,4,5
                      1,2,3,4,5
                      1,2,3,4,5
                      1,2,3,4,5

CONDITIONING

50,40,30,20,10 KBS w/ 32kg
10,20,30,40,50 Sledgehammer Chops w/ 8lb Hammer

* finished in 11:40:00

FUN DAY

2009-09-11T14:00:00.000-07:00

ROUND 1 : WARM UP
1 - 5 MIN FOOT WORK AND STRETCHING

ROUND 2: HEAVY BAG
1 - 1/2 + KICKS COMBO x 1MIN
2 - PUSH UPS x 30SEC
3 - 1/2/3 + KICKS COMBO x 1MIN
4 - AIR SQTS x 30SEC
5 - ALL OUT x 2MIN

ROUND 3: BERTHA GROUND AND POUND
1 - G&P x 1MIN
2 - MB KNEES x 30SEC

REPEAT ABOVE X 3

ROUND 4: STICK DRILLS
1 - STICK DRILLS RIGHT x 1MIN
2 - PUSH UPS x 30SEC
3 - STICK DRILLS LEFT x 1MIN
4 - AIR SQTS x 30SEC
5 - DOUBLE STICK x 2MIN

ROUND 5: RECOVERY x 2
1 - 30 SEC PUMPS
2 - 30 SEC OH SQUAT (bar)
3 - 30 SEC WINDMIL LT (16kg)
4 - 30 SEC WINDMIL RT (16kg)
5 - 30 SEC FIRE HOSE WAVES (1-3/4")
6 - 30 SEC PUSH UP PLUS
7 - 30 SEC JROPE (3/4" rope)

COMMENTS

* Feel great today. The shoulders are nice and loose ready to take on 5 C&P ladders tomorrow.

HEAVY TGU DAY

2009-09-10T21:38:00.000-07:00

WARM UP

50 JRopes
5/5 RKC Arm Bar

PRACTICE

Two 60D Lowe's Nail Bends

STRENGHT

5 Min Round X 3
18 total TGUs w/ 32 KG

CONDITIONING

VWC 15/15: 36 Sets of 7L7R w/ 16 KG

*HR B4 = 74

* HR After = 200

COMMENTS

* They posted the sign-up for the Feb. RKC. I have until October to get the discount.

I HAD A PIECE OF CHOCOLATE PIE TODAY

2009-09-09T21:09:00.000-07:00

WARM UP

30 JRope
10 Goblet Squats
3 Pumps
* 3 Rounds

STRENGTH (w/ a 24kg w/in 30 min)

C&P 1,2,3,4
         1,2,3,4
         1,2,3,4
         1,2,3,4
         1,2,3,4

Ring Pull Ups 1,2,3,4
                     1,2,3,4
                     1,2,3,4
                     1,2,3,4
                     1,2,3,4

COMMENTS

* I opted to dow the VWC tomorrow b/c I had a doc's appointment to ge to today.

* Had a piece of celebritory Chocolate Pie, but more on that later.

NEW PR'S TODAY

2009-09-08T17:37:00.000-07:00

WARM UP

10 SWORD DRAWS
10/10 KALI DRILL
10 YSQUATS
3 PUMPS

PRACTICE

3 X 3 L/R Pistols

STRENGTH

AMRAP In 10 Min of 1/1 TGU w/ 27.4 Kg - Got 7L 6R total of 13 ( but did 14 to balance it out)

Bent two 60D nails today wrapped in Iron Mind blue wraps, then wrapped that in a towel as suggested by Jedd Johnson of Diesel Crew.

COCT - 5,3,2
COC1 - 3 x 2 L/R
COCT - 3x 5 L/R
8lb Hammer Lever 3 x 3

CORE

3 Rounds 30/10 Of - Spiderman Plank, MC Flex, Side Plank Lt, Side Plank Rt, Super Plank

COMMENTS

* In regards to the TGU, Jordan Vezina's The Corrections is a big help. My goal is to get 20 total get ups w/in 10 min w/ the 27.4kg. I got 12 last week and 13 this week.

* Bent two 60D nails for the first time today. I emailed Jedd Johnson today with some questions about my technique. Might have to purchase proff. bending nails. No too sure if the ones I got at Lowe's are considered bending material.

LABOR DAY...LIGHT DAY...GOTTA GO TO WORK DAY

2009-09-07T08:03:00.000-07:00

WARM UP

10 Goblet Squats
3 Pumps
10/10 Halos

STRENGTH (w/24kg w/in 25 min)

C & P's 1,2,3
             1,2,3
             1,2,3
             1,2,3
             1,2,3
Ring Pull Ups 1,2,3
                      1,2,3
                      1,2,3
                      1,2,3
                      1,2,3

CONDITIONING (w/ 27.4kg)

10 Min of 30 sec KBS / 30 sec Indian Club Recivery

CORE

Planks Of Fury

HEAVY PRESS AND PULL DAY

2009-09-05T19:45:00.000-07:00

WARM UP

Joint Mobility
10/10 Halos
10 Goblet Squats w/ 16kg
3 Pumps

STRENGTH (w/in 35min)

C&P w/ 24kg - 1,2,3,4,5
                         1,2,3,4,5
                         1,2,3,4,5
                         1,2,3,4

Ring Pull Ups - 1,2,3,4,5
                        1,2,3,4,5
                        1,2,3,4,5
                        1,2,3

CONDITIONING

VWC - w/ 16kg 7/7 in 30 sets

COMMENTS

*I felt much stronger today than last week's heavy day, and I was able to complete more work in the given time. My form seems to be improving as well. I am staying tight throughout the clean and all the way through the press. My body was a little more resistant to fatigue this go round. I monitored my rest making sure not to get too mush or too little. I'm looking forward to next week's pressing days b/c I will try and top what I did this week.

* I'm really liking the ring pull ups. My rt thumb is no longer hurting. I think I need to install a better pull up bar. the one attached to the power rack SUCKS! I'm getting a higher volume of pull ups per session w/ the ladder pull ups than I did with the 'Fighter Pull Up' program, however I am completing fewer reps per week. I think this will help me get stronger with my pull ups w/o over training, which I feel like what was happening with the FP.
* Got 30 sets of 15/15 7/7 reps with the 16kg. My goal for next week is 35 sets. Today, I really concentrated on my over speed eccentrics and punching through the bell at the top of the snatch. both felt very good and I felt very fresh during this whole session.

Active Rest And Recovery...Plus A Little Fun Too.

2009-09-04T14:38:00.000-07:00

[Even the "Big Guy" needs some rest...ok he THINKS he needs a lot of rest.]

Beating Inanimate Objects...Now That's My Idea Of Fun.

ROUND 1: 5 Min warm up consisting of foot work, stretch kicks, and dynamic stretching

ROUND 2: Heavy Bag Work
                   60 sec Punches
                   60 sec Kicks
                 120 sec Combos
                   30 sec Burpees
                   30 sec Jumping Jacks

ROUND 3: UFC Ground & Pound Bag
                   60 sec Ground and Pound
                   90 sec Shoulder Carry Run
                   60 sec Ground and Pound
                   90 sec Shoulder Carry Run

ROUND 4: Active Recovery Circuit x 2 Rounds
                  30 sec Pumps
                  30 sec Overhead Sqt w/ 45lb bar
                  30 sec Windmill w/ 16kg Lt.
                  30 sec Windmill w/ 16kg Rt.
                  30 sec Fire Hose Waves w/ 1.75"
                  30 sec Push Up Plus
                  30 sec Jumping Jacks

COMMENTS

* I am feeling great today so I decided to focus that energy towards a fun A.R. routine. I will start implementing these on my active recovery days depending on how I feel. I really miss being in my MMA class, so I figured there's a lot I can do on my own and still reap some of the same benefits, like improved conditioning, working technique, letting out aggression, burning some calories, etc.

* Afterwards, I felt alive. So, yes, this will be a part of my weekly routine. I'm still feeling the surge so I'm gonna take Jack to the dog park and let him let off some steam. Peace.

HEAVY TGU DAY

2009-09-03T15:04:00.000-07:00

WARM UP:
Indian Club Drill
Pumps

STRENGTH:
Three 5 min Rounds of TGU w/ 32kg x 1/1 = 18 total for today

GRIP TRAINING:
COCT Warm Up - 5,3,2 LR
COC #1 - 3x2 LR
Hammer Lever - 3x3 w/ 8lb hammer
KB Crush Curls - 10,6,4 w/ 16kg

COMMENTS:
My goal for next week is 20 in 15 min w/ the 32kg.

MEDIUM PRESS AND PULL DAY 090209

2009-09-02T21:39:00.000-07:00

WARM UP: 3 Rounds

10 Goblet Squats w/ 16kg
5 Push Ups Plus
3 Pumps

STRENGTH: W/ 24kg

C&P's 1,2,3,4
           1,2,3,4
           1,2,3,4
           1,2,3,4
           1,2,3

Ring Pull Ups 1,2,3,4
                     1,2,3,4
                    1,2,3,4
                    1,2,3,4
                     1,2,3

CONDITIONING - "Swing And Rescue Suicides" (Dice Rolled 2 Rounds Today)

* 30 KBS w/ 16kg - Sprint to the 24kg
* 20 KBS w/ 24 kg - Sprint back to the 16kg
* 30 KBS w/ 16kg - Sprint to the 32kg
* 10 KBS w/ 32 kg - Sprint back to the 16 kg
* 30 KBS w/ 16 kg

COMMENTS

* I got it the gym a little later than I wanted to b/c I didn't wake up till around 2pm and I was too hungry and groggy to workout right away.

* Still feeling a lot stronger w/ c&p the 24kg. today was a medium day, but I set the gymboss to 25:00. I wanted to see if I could get 5(1,2,3,4) w/in 25min. I started getting tired and my form was shaky around the 3rd rung of the 5th ladder so I stopped in hopes of conserving my energy for the Heavy Day on Saturday. The 24kg felt like the 32kg does to me now, when I first started using it. It is starting to feel lighter and lighter everyday. This give me hope in using the 32kg in my ladders someday.
* I'm taking a break from the 'Fighter Pull Ups' by going back to the ladder pull ups. I'll have to really pay attention to how I feel and gage program will help me increase my pull up numbers faster. I also did ring pull ups today to change it up a bit.
* I came up with "Swing And Rescue Suicides" earlier today. I liked it, but would much rather do it on football field or track. The driveway didn't give me enough room to get a good sprint going. I only did 2 rounds of this today, but will add a few more rounds the next time I do it. It's going to be a lung-buster. I watched the video a while ago and noticed that I need to develop a better hip snap and focus on flaring my lats and pulling my shoulder down.
* Tomorrow is heavy TGU day.

TGU DAY 090109

2009-09-01T15:16:00.000-07:00

WARM UP: Indian Clubs

10 Kali Chamber Drills L/R
10 Sword Draws L/R
10 Y Squats

ARAP IN 10 MIN OF

TGU x 1/1 L/R w/ 27.4kg

- Got 12 today

LIGHT PRESS & PULL DAY

2009-08-31T15:00:00.000-07:00

[Humility]

WARUM UP: 3 RDS

Halos x 10
Goblet Squats x 10 (16KG)
Pumps x 3

PRESS & PULL UPS

C&P - 5(1,2,3) LR w/ 24KG
Pull Ups - 7,6,5,4,3 w/ BW

LOWER BODY PULLS

KB Snatch x 100 in 6:10 w/ 20.4KG

CORE 30/10 x 3 RDS

Spiderman Plank
M.C. Flex
Side Plank Lt.
Side Plank Rt.
Super Plank

COMMENTS

I felt really good with my presses today. I started to really focus on my power breathing by taking a quick inhale prior to the clean and forceful exhale after it, then another inhale before the press making sure that I am tight ( abs braced, shoulders packed, glutes pinched)before I press the bell over head. I felt a lot stronger today than last week. Reading ETK for a third time has really helped. There's a lot of things I either missed or got a better understanding of once I read it again. Note: never read something once and put it down. I guess our minds can only process so much at one time. I am still having issues with "pressing with the lat." I'll feel it every now and then, but I don't have it down yet.
I've been doing the fighter pull system (outlined by Pavel here) for a while now. I'll take a break from it every now and then and have noticed a significant increase in my pull up numbers. Recently though, I haven't felt as strong. I'm not to sure why, but I ended one session w/ 10,9,8,8,7 and the next day I could only get 8 to start out. So I will be taking a break from this for a few weeks and will just be doing the pull ups on my Press and Pull days, instead of in 5 consecutive days.
I have noticed that my lats have grown a bit.
I choose that picture up top because it is titled "Humility", and I felt very humbled today after doing my snatches. I wanted to see how long it took me to get 100 reps with the 20.4kg. It took me 6min 10 sec. Not really what I expected, but it does show where I need to improve. My conditioning sucked, to put it simple. We made a lot of runs after midnight this morning. I came home at 730am ate, and slept from 830-100pm. If felt that I had a lot of energy for my training session, but my body felt otherwise during the snatches. It's a starting point, I guess. It can only get better, from here on out, as long as I stay focused, make sure that my technique is solid, and stay mentally tough.

Embrace The Kettlebell Part II

2009-08-30T07:25:00.000-07:00

[ They say that a box of tissue left in you car can kill you, if you get in a wreck. I would hate to see what this thing would do to me!]

I got an "A", but that doesn't mean I got a job. (083009)
So, a 93% isn't bad when you look at it from just a "test taking" point of view, but considering it was a promotional test, it's a whole different story. There were people walking out of the test with 100s, 101s, and 102s. I'll find out where I stand when I get to work on Sunday. By then, they should have a tentative list showing me my ranking and giving me a better idea if I will get promoted to Engineer/Operator. Did I want to do better? Damn right I did. I wanted to walk out with at least a 100. Am I upset with a 93%? Not at all. I felt that the test was easy and that I knew the material...,obviously 93% of it. If I have to take it again in 2 yrs, then I will be better prepared for it. This experience reminds me of my 1st approach in preparing for the RKC (not seeing any progress), and how I am currently preparing for it, which I am already seeing a lot of improvement in my form and how I feel. Recognizing your mistakes is one thing, but knowing how to fix them is even better. The moral of the story; the road to your goals is not a paved straight line with a bunch of rest stops on the way.
Here are some of the destinations and the map I am bringing with me.
1) I will start a family with my love. She will be such a great mother that it will bring a great father out of me. There is just something about creating a little person(s) to take care of, watch grow, and be proud of that I want us to experience together. How are we going to get there? That's between her, me, and God. So keep praying for us and we'll keep doing our part.

2) I will stay on a righteous path. We all have the potential to to good, but we also have the potential to do evil things. Mike Mahler wrote a thought provoking article about that here. Every day, I will strive to be a better person. How will I get there? I will think of others over myself, lend a hand to those in need, not judge people for things they can't control ( ..really at all), and I will not pull somebody down just so I can rise above them.

3) I will bust my ass, everyday, to provide for my family. This is the path that I chose. I want to be a fire fighter. I want to be a paramedic. I want to be a fitness coach. Whether or not I feel more strong about one over the other is irrelevant at this point. How will I get there? I will wake up everyday and be the best I can be at the particular role I am filling that day. Most of all, I will be the best husband, son, brother, and friend that I can be, everyday.

4) I will ATTEND and PASS the Russian Kettlebell Certification. By now, you should know that one of the reasons I started this blog was to track my progress, thoughts, and feelings concerning my journey to the RKC. Obviously, I have strayed away from that in the last few posts, but not anymore. How will I get there? For starters, I will use this blog to track my daily training sessions. The daily entries will focus on what I did in the gym as well as the kitchen, how I felt before and afterwards, my strengths, my weaknesses, likes, dislikes, and anything else I feel like commenting on that will hold me accountable for my progress. I have roughly 6 months to prepare for the Feb. RKC in San Jose; that's if I feel ready. Enter The Kettlebell will be my bible. I recently purchased Jordan Vezina's, RKC, The Corrections. in order to help me clean up my technique. I also have a thick stack of articles printed off the Dragon Door website concerning the RKC cert. and how to prepare for it. One in particular, titled How to Prepare for and Pass the RKC by Brett Jones, Master RKC, will play an integral role. I stronger with my presses and TGU's and more conditioned with the swing and snatch. Quality over quantity will be my mantra during my sessions. My form must be solid and sharp so a few training sessions with local RKC are a must. There are a ton of other things I would like to mention here, but to sum it up, I will pass the RKC with perfect form and by being as strong and conditioned as I possibly can.

5) Rule # 13

6) Rule #14

Heavy Day: 082909
Warm up - 3 Rounds Of: 10/10 Halos, 10 Goblet Squats (16kg), 3 Pumps
Strength - w/ 24kg
Clean and Press  1,2,3,4,5
                           1,2,3,4,5
                           1,2,3,4,5
Pull Ups              7,6,5
Conditioning - w/ 24kg
10 Rounds Of:
30 sec KBS
30 sec 1.5lb Indain Club Kali Drill
Comments: I felt a lot stronger today and a lot more solid with my technique than I had the week before. I recently gave up coffee so that might have something to do with it. I really enjoyed pairing the swings with the Kali drills. The Kali drills were a great form of active recovery from the C&P's. I am going to work up to 20 rounds of that in the next few sessions. Diet not so good today because we are still celebrating my hard work and the resulting grade. Gonna kick it into high gear today and the rest of the week.

Embrace The Kettlebell Part I

2009-07-30T15:50:00.000-07:00

[Trying to keep your hands dry in the TX heat and humidity is a real M.F. Sweat + scuffed handle = blister on palm.]

I owe myself an apology.

Outside forces( some that where out of my control, and some that totally were in my control) have caused me to neglect my accountability. If I can not hold myself accountable for my goals, then why the hell do I set goals in the first place? Setting a goal without holding yourself accountable for achieving it is like drawing a bowstring past its anchor point, which will cause the arrow to fall off the string to the ground below. I guess that's what happened to me. I drew my bowstring too far back by trying to accomplish too much at one time.

I don't want to make any excuses for this neglect...,

...but 4 months of studying for a promotional exam tends to take your focus away from a few things. Training (my self) gave me a 45 min escape from the monotony of reading page after page of technical fire fighter BLAH BLAH BLAH all day. I trained for strength. I trained for endurance. I trained for conditioning. I trained because I got to beat my aggression out with a sledgehammer. Training became such a big part of my mental rehab that I lost sight of the "why" and focused on the "do it" for the sake of doing it. I was still focused on preparing for the RKC, but I wasn't going about it the right way. I ignored one of the basic, yet one of the most important, concepts of training; the S.A.I.D principle (Specific Adaptations to Imposed Demands). "...basically means the best way to prepare for a kettlebell cert. is to train with a kettlebell" (enter Eric J. Moss, RKC). I ignored a basic rule..that I knew and implemented with my clients. It was like I was learning how to speak Spanish by taking Japanese. A trainer should know better. Well, a great trainer would know better and, apparently; I still have a lot to learn.

Aviod reinventing the wheel.

If it ain't broke, don't fix it, and I am no mechanic. When I first decided to embark on this journey, I thought it would be awesome if I came up with a personalized ETK program that not only helped me prepare for the RKC, but also for the physically demanding life of a fire fighter. ( Hello idiot!. ETK can do both.) Throw a few heavy dead lifts, tire flips, hammer chops, and sandbags into the pot. Pour in 2 cups of KB clean and presses, TGUs, swings, and snatches. You've got yourself quite a stew brewing, but too bad it smells like 'shit house door on a tuna boat' (you can thank Doug Sr. for that one).

Deep down, I knew it. I guess I was just trying to create something that I could take ownership in and maybe put in a book. 'ETK: The Fire Fighter Way' had a nice ring to it. Talk about premature confabulation!

Time to pick up the arrow, clean the tip off, and take aim.

I went down the wrong path. I know that now, and now is not the time to dwell on it. I have recognized my mistakes and know how to fix them. I would like to write more, but it is getting late. I still have a few more chapters that I want to review before I go to bed. Tomorrow, I will list my life goals and how I plan on accomplishing them. This ,and future post, will be here for you to read at your leisure. They will serve a much greater purpose for me. They will be my motivation, accountability, and a log of how I got to where I am going.

Real Man Food: Part 2

2009-07-12T14:55:00.001-07:00

[Look at all that fake food. Makes me sick! I tell hya what!]

Travel back in time to about 480 B.C. to the pass of Thermopylae, you'll find a guy there cutting up a bunch of Persian , tap him on the shoulder, tell him he's not a "real man" because he doesn't eat "real man food," and see if you can make it back to your time machine with all your limbs attached to you.

Too unrealistic? Ok book a flight to Las Vegas, take a taxi ride to 4055 West Sunset, open the door to Xtreme Couture MMA, ask to speak to the 6 time MMA Champ president ( if you're lucky he might be eating a spinach salad.), tap him on the shoulder, tell him he's a pussy for eating "rabbit food", and pay your hospital bill after waking up in an ICU 3 days later recovering from a coma and reconstructive surgery on your now disfigured face.

Now that I've ruffled some feathers, I'd like to show you how I shop at the grocery store

First, let me clarify that I am NOT a professional nutritionist. I've spent a lot of time researching and applying different ways to eat healthy, and have come up with an system that works for me based on what I'm doing in the gym. What works for me may or may not work for you. However, I will say that you will notice drastic changes in the way you look and feel once you start incorporating more whole foods into you diet.

4 RULES I TRY TO FOLLOW WHEN GROCERY SHOPPING:

Know Your Grocery Store: If it is dirty, the produce looks like its about to expire, and you get a feeling the staff is unprofessional, find a better place. My wife and I drive out of our way to go to HEB because the Kroger's with in walking distance from our house looks like a flea market and the stench of expired produce slaps you in the face when you walk through the door. If the inside smell worse than the garbage can outside,...I don't need to tell you what to do.
Make A List Of Exactly What You Need Before You Go: Eating healthy doesn't have to be expensive. You'll save money by getting only what you need for the next week. It is OK to stock up on bulk things like nuts, grains, and other items that will keep for a while. For example, if you generally only eat one apple a day, don't buy ten. This will keep you from over eating and keep you from wasting money on spoiled food. I also feel that it is best to shop early on a Saturday or Sunday for the coming week so that you don't risk overstocking your tummy and fridge. As you can see in the picture above, my basket if full of fruits, berries, veggies, nuts, lean meats, organic eggs, and occasionally organic milk and Greek yogurt.
Do Your Best To Stay On The Perimeter: Generally, grocery stores have all their whole fresh foods on the perimeter. I guess they do this so you have to pass all the canned and processed shit on your way to the milk and eggs. Don't dabble in the center for too long or else you will leave with more than you intended to take. (i.e. That "spare tire" you thought you sent to the junk yard.)
Only Veer Off The Path For Whole Foods That Are Not On The Perimeter: This is where you will pick up things like walnut/flax seed/ e.v. olive oil, bulk nuts, seeds, grains (organic, raw and unsalted of course) goji berries, spring water, organic no salt added canned tuna (sometimes), Organic coffee (sometimes),organic nut milks and butters, vitamins, minerals, freeze dried greens, fish oil. You get the idea. I will occasionally buy Ezekiel sprouted grain cereal deping on my workouts. Again, don't be tempted to grab the Lucky Charms over the Ezekiel. If it is in a box or can and the ingrediet list is longer than the Bible, put it back. ( see "spare tire" comment above)

In Part 3, I'll give you how I generally eat from week to week and why. I would also like to give you an update on some changes I've made on my ETK paln. Drop a comment below and let me know what you think about this post, or if you want to add anything to my list. Look forward to hearing from you.

"When In Command, Take Charge."

Real Man Food: Part 1

2009-07-12T13:53:00.001-07:00

[If you think a "real man" eats this, you're a "real idiot."]

Sorry, I had to disappear for a while. I caught a stomach parasite two weeks ago and have been slowly trying to regain my strength. All is well now, but for about a week, my toilet and I became close friends.

Anyway, on to the point of this post. I am constantly being ridiculed at work for how healthy I eat. Does it hurt my feeling? Not at all. In fact, I take it as a compliment and take pride in my healthy food selections. However, being out sick for a week added fuel to the fire for all the "health experts" at my station. Apparently, I got the parasite from "all that healthy shit you eat..." and the well educated remedy was that I need to start eating "real food," I'm sorry I mean "real MAN food." Well if "real MAN food" is three square meals a day of fried pork chops, green beans with bacon, butter w/ a side of mashed potatoes, washed down w/ Kool-Aid w/ extra sugar added ( for the diabetics), and topped off a generous portion of Bluebell; you can call me Mary. I could really give a fuck.

I didn't have the heart to tell the peons that I had eaten off of my regular routine a few days before and that was likely the cause of my illness. My sister had ordered fajitas for my nephews B-day the weekend before. I felt that I was justified to cheat a little to celebrate the little dude's day. My stomach saw no justice in it a few days later.

In Part 2, I will show you what I consider to be real man food show you how I save money and my life buy shopping for this real man food.

Accomplishing Less Can Lead To So Much More

2009-06-22T13:52:00.000-07:00

[Found these at a antique store in the Heights. They're 1.5lbs each. They're about $65/ pair online. I got 'em for $9 each.]

I got in form work around 7am this morning and went straight to sleep. We were a bit busy yesterday, for a Sunday. We also did a bit of training on the pumper and ladder trucks. It wasn't intense, but in the Texas heat, standing is a workout. I got up around noon and spent a hour or so writing up my P.M. schedule for the week, studied a bit, and took Jack for a short but blistering walk.

During the walk, I realized that my shoulder, hams, and glutes were a bit sore. I had a hefty bit of swings and sledgehammer slams to get done and I was determined to get it done. Then I started to analyze the situation. I thought to myself, "If I try to push myself when I am not 100%, then #1 )I could injure myself, #2) I will not be able to make the progress that I need, and #3) as a result of #1 and 2, I will not be successful at the RKC." I decided to play it smart and have an active recovery day. My recover circuit dealt with shoulder and hip flexibility along w/ active stretches to help aid in the recovery process.

FGA ACTIVE RECOVERY CIRCUIT 1: 3 Rounds Today

3 Different Kali Drills w/ the Indian Clubs x 10-20 each side
Indian Club Y Squat x 10
Push Up Plus ( push up w/ a shoulder roll at the top. got it from Turb. Training) x 5
Pumps x3 (w/ 3 twist on each side once in the downward do position)
Cossack Stretch x 5/5
Warrior Stretch x 3/3

I felt like a freaking warrior after this. A surge of energy raced through my vessels. I felt loos but strong. I might make this my standard warm up from now on.

I also decided to do a little C&P practice w/ the 24kg. I did 3 x 3 on each side and really focused on staying tight after the clean and pressing with my lat as I locked the KB over head. I felt very strong and in control. I haven't felt like this before w/ previous C&P's.

This A.R. day was just what I needed. Now I feel that I will have the strength and mobility I need to push past this week's sticking points getting me closer to the RKC.

Never Back Down!

2009-06-17T18:29:00.000-07:00

"Commit..No Excuses." I said this would be my mantra, and yesterday I had to call upon it.

Wednesday was day three of Program Minimum - Redux. I had a few clients to train between 6am-930am, and I tend to get very involved w/ my clients. They learn best, I think, when I mirror the technique of a certain lift, so I'll do a few resp with them. Training like that tends to give you small workout throughout the day. I wasn't tired, but I was worried that it would take some fuel away form what I had planned for myself. It did keep me warm and loose all day.

I arrived at the gym at 530am, got the place running, and did my sets of fighter pull ups before my first client got there. Today I did 1(8,7,6,5,4). I really dig this program. I would recommend it to anyone wanting to build upper body strength, or to anyone who really wants to know how a true pull up should be done. Not knocking the Crossfit practitioners, but I just don't see how the kipping pull up is beneficial other than as a progression to the true pull up. Just my opinion.

10am was my time to get lost in about 40 Turkish Get Ups. Today's TGU consisted of 4 sets of 5/5 reps with a 55lb (My boss has Aders in the gym. They're all in lbs). My goal wasn't the #'s, but to really control the weight, and move as though it were a part of me. I felt strong and in control. I manipulated the weight rather than the opposite. I found that if I flexed my wrist and really squeezed the bell, it helped keep my shoulder in place and elbow locked. I wanted to go for 5 sets but during set 4 rep 4, I started to feel a little fatigued so I st oped at set 4 with the idea that I am saving set 5 for another day.

It may just be me, but every time I finish a few sets of TGUs, I feel energized, loose, and alive. At night, however, I sleep like a baby. Therapeutic? I can attest.

5pm is when the real pain began. I named the second version of my Man Maker series Swing For Your Life. The circuit consists primarily of 24KG swings paired with active rest rounds of either light KB work or body weighted movements. The A.R. portions where specifically chosen for how well I thought they complimented the swing.

Swing For Your Life ( I did 3 rounds)

Repeat Following Circuit For 3-5 Rounds w/ 15 Sec Rest b/t Exercises and 1min rest b/t Rounds
· 30 sec Swings
· 30 sec F8TH
· 30 sec Swings
· 30 sec Hindu Push Ups
· 30 sec Swings
· 30 sec Clean Catch
· 30 sec Swings
· 30 sec Burpees
· 30 sec Swings
· 30 sec Fire Hose Waves
· 30 sec Swings

Doubling up on the swings helped me evaluate my form. I realized that I wasn't loading my glutes enough. This killed my back swing and further murdered my explosiveness for the font swing. It was easily fixed by letting the bell glide through my legs, then at the point it reached my crotch I aggressively hiked it back and really focused on pushing my hips back with perfect form. I felt a lot more powerful after that.

So I goofed a little. I forgot about the Hindu push ups on rounds 2-3, so I missed out on some swings. Unfortunately, I didn't realize it until them end. My garage was cooking like an brick oven, my clothes completely drenched, and my heart rate was around 220. I could have called it quits right there, but could I face the Elite at the RKC knowing that I did not give it my all during my training. My form wasn't failing. If it had been, that would be a different story. I was just smoked.

"Commit..No Excuses!" Rang in my ear. I sucked it up, and made up for my mistake. Surprisingly, I found that my swing was crisp and flowed very naturally. Oh yeah, and I also realized that I set the Gymboss to 30/10 instead of 30/15. That hurt.

ETK - The Fire Fighter Way

2009-06-15T17:22:00.000-07:00

Program Minimum. This is where it all begins. There is no turning back, and the only way out is walking away from the RKC wearing a black t-shirt with a Russian red crest atop the left pec.

I will chronicle my plan to become an RKC Instructor in a personal journal and peridically post entries on theis blog. WODs, food, feeling, emotions, blood sweat, tears, it will all be here. Nothing will be censored. “Commit…No Excuses” will be my mantra. There WILL be days that I want to give up, not do a workout or not perform at 100%. "Commit...No Excuses!"

I WILL be an RKC; no doubt. May this logged journey also serve as a tool for others who follow, not in my footsteps, but make their own path towards the RKC or what ever challenge they face.

WOD 061509: PM - These workouts will be primarily based on the KBS and TGU. I will also implement other modes that I feel compliment these lifts and help me build the strength and conditioning I need to e a fire fighter.

Fighter Pull Ups- 7,7,6,5,4 (8:30am)

Shoulder Mobiltiy/ Foam Rolling: (9:00am)

Warm Up- 10 FTW Squats/ 10/10 Halos / 1 Pump w/ TGU warm up X 3 Rounds (5:50pm)

TGU- 3 sets of 5/5 w/ 20.4KG (6:00pm)

FFMM- Based On Sr. RKC David Whitley’s article; Brutal Minimalist Fitness

50,40,30,20,10> KBS w/ 20.4KG
10,20,30,40,50> Sledgehammer Chops w/ 10lb Hammer
Finished in 11:20:00
SMOKED ME!

Finisher- Just for the hell of it.

1(5,4,3,2,1) Kettlebell Push Up-2-Squat Triple Crush w/ 20.4KG

I read somewhere, that your workouts should make you feel energize afterwards, in fact, feeling like having sex is not uncommon. In that case, do not disturb.

Know You Limits

2009-06-11T20:08:00.000-07:00

I am in the process of writing my own ETK plan. The foundation of this plan will be built around the swing, TGUs, clean & press, and the snatch. I will also incorporate other lifts and methods that I think will help make me proficient at these foundational KB lifts.

In this video, for example, I did an 4 rounds of 24kg swings for 2min and hose waves for 30sec. with the 1' 3/4" hose. I found that 2min on the swing was too much right now .

My form started to go after 4 sets so I would be better off doing 20sec - 1 min rounds for 10-15 sets. I can't expect to perfect the lift, if I allow my form to suffer. 8 min of swings at about 33.6 per min gave me 269 swings total. Not bad I guess.

Don't have equipment? I don't wanna hear it. The world is my gym, and let the trees, rocks, or sand be my barbell. I did this at the end of my grip training session. I just wanted to see if I should incorporate it into my routine. That's a definite hell yes. The log weighs 43 lbs. I picked it up at the park by my house. It was left over from the after math of Hurricane Ike. I imagined it was a coke can and tried to crush it as such. My pecs and lats were flaring not to mention the damn thing was hard to hold. I was just waiting for ants to pop out of bottom. That would add a new level of difficulty to the situation.

Fighter Pull Ups: 7,6,5,4,3

GRIP SESSION:

warm up w/ COC 5x5/5

225lb dead lift lockout hold @ 30, 20,10

25lb KB Pinch grip at 15,15,15 for each hand

68lb Farmers' Walk Driveway x 3

WOD for 060709

2009-06-07T15:58:00.000-07:00

FHA DBL KETTLEBELL COMPLEX 1

1. RENEGADE ROW X 5/5
2. DBL SWING X 10
3. ALT. CLEANS X 5/5
4. SEE SAW PRESS X 5/5
5. THRUSTERS X 5

WEIGHT: Two 16kg Kettbells

GOAL: To get through 5 rounds as fast as possible.

ACTIVE RECOVERY: 1 3/4" Fires Hose Undulations for 30sec

TIME TO COMPLETE: 23min.

CORE WORK: 2 Rounds Of:

Get Up Sit Up w/ 45lb Bar X 8
Superman Plank X Failure
Ab Wheel Roll Outs X 10

PULL UPS: 6,5,4,4,3

WOD: Pull Up The Resolution To Do Your Get Ups

2009-06-06T05:41:00.001-07:00

That title will make sense after you read this.

I missed a few WOD posts so here we go.

060309: Resolution 2 Adv. ( I was really tired from the previous day so I didn't have enough gas to get through all 5 rounds in 30min, so I had to stop at 3. ALWAYS LISTEN TO YOUR BODY. You won't make any gains, especially in strength, if you push yourself past your limit.)

A) KB C&P Ladders w/ 27kg: 3(1,2,3,4,5)

B) Pull Ups: 5,4,3

C) Dead Lift:

255 x 5
260 x 4
265 x 3

060409: TGU Practice: 5 min round of 32kg alt. TGUs

This was an A.R. day. I didn't want to push the the envelope today. I am feeling the need to unload after training pretty heavy for the past 6 weeks. I think I got three on each side.
I took a 25 min rest and put Lisa through a workout, then I wanted to see how long it wold take me to complete 100 snatches w/ the 24kg. I did 20 on each side and I could tell that it wasn't going to happen.
I'll perform better when I am fresh.

060509: Fighter Pull Up Plan By Pavel

I need to increase my pull up strength. Is there any way better to do it besides the Pavel way? I don't think so.
This is going to be a 30 day program w/ the goal of increasing my #'s. My rep max doing the strict pull up, as Pavel describes in the article, was 6.
So I started on Day 7 with:
6,5,4,3,2,1
I took enough rest to complete each rep w/ perfect form. I didn't want to wear myself out.

Today, I will be on a 24hr fast, and I am going to write up a Dbl KB Complex to do later in the day. More on that soon....

Good Eats

2009-06-04T07:35:00.000-07:00

BANANA FLAXSEED PANCAKES:

- 1 med banana (mashed)

- 4 Tblsp of Barlean's FortiFlax

- 1 organic omega 3 egg

- 3 x 1/4c All Whites

- 1 Tblsp all natural almond butter

- 1/4c all natural almond milk

- cinnamon and organic stevia to taste

Directions:

-beat egg, almond milk, and all whites until peaks appear. mash banana and mix it w/ the flaxseed, almond butter, cinnamon, and stevia. combine everything until well incorporated.

-pour 1/4c of mixture in pre heated non stick pan set at med-med/lo heat. you may want to spray the pan and spatula w/ a non stick spray. cook on each side until golden brown.

-makes roughly 6 cakes at: 87/4/8/6 per cake.

-i had mine w/ 3/4 cup blueberries, 1 serving of Green Vibrance mixed in spring water, .5 tblsp of bee pollen, two 16 oz glasses of spring water, and my multi v and fish oil.

WOD 060209: Every Now And Then, Take The Road Less Travelled

2009-06-02T17:28:00.000-07:00

Tuesday was a conditioning day, which always begin w/ working on Turkish Get Ups . Round 2 of the session is based on an article I got off of Mike Mahler's site titled, High Octane Carido For Serious Fat Loss. Check out his site for a ton of great info on life, kettlebells, and the pursuit of self torture. The dude is a strength monster.

WARMUP: light swings, joint mobility, pumps, Sampson stretch.

ROUND 1: 10min Round of Alt. TGUs w/ 27kg.

ROUND2: 5 Rounds Of:

Sprints through the park

24kg KB Snatch 10/10

There is a winding track that outlines this park near my house. Its not a normal school track, but it was to linear for me today. There is no set path to life so I decided to do my interval sprints through park instead of around. The track was predictable, but the terrain of the park was not. I had to maneuver around benches, swing sets, monkey bars, trees, holes, and children ( one of which decided to run w/ me for a while...until he passed me up.) I even leaped over a few picnic tables. I forgot to time myself. I'm guessing it took about 10-15min to complete. The parks pretty big and I ran from one end to the other. On the last set, I pick out three trees that were equal spaced. I sprinted to the closest tree, then back to the started and repeated that with the middle and furthest tree. That was a smoker! I took little to no rest between the sprints and the snatches and took no more that 60 sec b/t each round. Next time, I'm going to time my self and try to complete it faster the next go round.

Lisa's WOD: High Octane Cardio

WARMUP: same as mine

5 ROUNDS OF:

500m Row
10 kettlebell crushes to overhead press with 11kg

She pushed herself through all 5 rounds. I'm so proud of her. She's really putting a lot of hard work and effort towards reach her goals both in fitness and her career.

Very Few Things Are Original, Most Things Are Inspirational

2009-06-02T08:44:00.000-07:00

I need to give credit where credit is due. I didn't come up with the idea to track my thoughts and progress on my own. Meet Eric J Moss, RKC of Rockbody Fitness. Take a look at the picture above. That's Eric after a recent RKC cert. course in San Jose . He had reason to celebrate, for he had come to the end of a long journey where he found himself among the Elite in kettlebell training. Eric J. Moss, RKC has just taken flight. I am read to spread my wings.

I followed Eric on his blog, ericjmoss.com, as he prepared for the RKC. Through his words, Eric showed the kind of heart, determination, planning, blood, sweat and tears it took to achieve greatness. I haven't asked him, but I feel that charting his course on his blog probably played a big role in him making it through the RKC.

If you write about it, discuss it, it becomes real and possible. Maybe it'll do the same for me. Hell, its only been a day and already I feel 100% more motivated than I did two days ago. Something is working.

A while back, Eric and I had a short conversation, through email,l concerning different kettlebell certification courses. I was going back and forth between the RKC and a few other notable certifications, but really hadn't made a choice. At the time, money was a big deciding factor. I was of the mind set that I could go for a cheaper, but valuable, version and move on from there. Eric told me I should consider that many of the well known kettlebell instructors have roots in the RKC program. Anthony Diluglio, Mike Mahler, and Steve Maxwell are just a few of the great instructors that are out there that have since broken away from the RKC to develop their own training systems. I couldn't argue with that.

So, if you read this Eric, thanks. Your blog and that last email conversation we had really helped me decide which road to take.

If you're interested in talking with Eric and learning about his training methods visit his sites at rockbodyfitness.com and ericjmoss.com. You can also subscribe to his YouTube channel. He is an extremely knowledgeable and approachable trainer.

Rise of The Phoenix

2009-06-01T15:05:00.001-07:00

I need to be reborn. It is time to set my past aflame like the plumage of the Phoenix as it's 1,000 year life cycle comes to an end in flames, to ashes, and rekindled anew.

I need to reevaluate my goals in regards to strength training, conditioning, and my career as a personal trainer.

I'm not ashamed to say that I had a "Why the hell am I doing this" moment today. I've been researching different ways of strength training, conditioning, and overall health for a while now.

While researching these different mode and methods, I realized that the traditional ways of working out were not for me. I desired something that was simple, yet it could replace a whole gym membership in one shot. Enter the kettlebell. (no pun intended...OK pun intended) The kettlebell is more than just a cannonball w/ a handle on it. It is a totally body strength and conditioning tool that will fit in the palm of your hand. Now, I have come to realize that it is so much more. The kettlebell is an art form. The kettlebell is a way of life. The kettlebell can save lives.

Are kettlebells the only solution to strength training, conditioning, and overall health? That depends on you, how committed you are to your goals, and how far you are willing to go to reach those goals. So yes it can be. For me, adding Olympic lifts, body weighted exercise, and non traditional modes like sandbags, tires, and sledgehammers made it all the more fun.

What I recently realized, is that I haven't devoted enough time to the both simple and complex kettlebell. Simple in it's design yet complex in it's implementations. I am a practitioner, an enthusiast, but I am , by no means, a master. I want to be a master.

I was recently inspired by a video I have saved on my YouTube subscriptions by Jordan Vezina RKC. If you need help on kettlebell training, watch his videos. Jordan has an amazing gift for breaking the movements down. I think he could teach my mastiff to do a Turkish Get Up if he wanted to.

"DO YOUR SWINGS AND YOUR GET UPS"

After watching this video, for a second time, I realized that I was not on a pathway to the "Elite."
I was going through the motions with no purpose other than improving my strength and conditioning for my career as a fire fighter.

Like the feathers of the Phoenix, my old workout were embedded in my arms, weighing me down, and keeping me anchored to the ground. Not anymore. Come Monday of next week I, the Phoenix, will rise from the ashes and embark on a quest to become an RKC.