Embrace The Kettlebell Part I

[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

[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:

1. 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.
2. 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.
3. 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.)
4. 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

[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

[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

1. 3 Different Kali Drills w/ the Indian Clubs x 10-20 each side
2. Indian Club Y Squat x 10
3. Push Up Plus ( push up w/ a shoulder roll at the top. got it from Turb. Training) x 5
4. Pumps x3 (w/ 3 twist on each side once in the downward do position)
5. Cossack Stretch x 5/5
6. 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!

"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

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

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:

1. warm up w/ COC 5x5/5


2. 225lb dead lift lockout hold @ 30, 20,10


3. 25lb KB Pinch grip at 15,15,15 for each hand


4. 68lb Farmers' Walk Driveway x 3