Sunday, September 28, 2008

Summer Has Left the Building!

After a long, hot summer, I think Fall is finally here. And it is great! The air even smells like "football". I love this time of year.

Incase anyone is interested in the Battling Ropes news snippet we did, here it is:;jsessionid=8D8D2132FBA66B3F609B7A32C317A6A2?contentId=7505010&version=1&locale=EN-US&layoutCode=VSTY&pageId=1.1.1&sflg=1

The web address is longer than the clip...

Trained quite a few new victums this week with the kettlebell. Good times, Good times. I love Kbells.

Training still seems to be going pretty good.

Snatches w/ 24kg: 30/30 in about 2 min and 40 sec.
Double swings w/ 2*16kg: 10 x 6
LCCJ w/ 2*16kg: 10 x 4
Pole Pulls: 200 ft x 5
Pushups w/ ft up: 10 x 5

I-phase in am
R-phase drills throughout day

A1 - C&P w/ 36kg: 1/1, 2/2, 3/3 x 3 !
A2 - Pull-ups w/ 16kg on foot: 3, 4, 4 x 3 rounds.
B2- Front Squat w/ 2*24kg: 5, 5, 5
B3 - Bent Press w/ 24kg: 4/4 , 4/4, 4/4
Dead Lift w/ 145lb: 5 x 4

R-phase in am
NWU2 in pm

Snatches w/ 24kg: 15/15/15/15/5/5 in about 3 minutes = 70 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10, 10, 10
Dead Snatch w/ 2*16kg: 5, 5, 5
Dead Lift w/ 145lb: 5, 5

TGU w/ 24kg: 3/3, 3/3 --> 2/ 32kg: 2/2, 2/2, 2/2
Pistols w/ 16kg: 3/3, 3/3, 3/3
Winmills w/ 75lb: 4/4, 3/3, 3/3
Chin-ups w/ BW: 9, 9, 9
Dead Lift w/ 145lb: 5, 5, 5, 5 Still practicing technique....

That's what's been going on...

Saturday, September 20, 2008

Sometimes working is a drag

Especially when I have to work on a Saturday and both my little boys have football and soccer games. Fire fighting can be a great job, but sometimes it's not. I would rather be with my family...

Anyway, this has been an okay week. I got to do a TV segment with John Brookfield on the Battling Ropes system. (first time for anything like this; I tried to "be natural" and ignore the camera! ) I got my first article published on Dragon Door's website! I thought that was cool. It can't hurt, right? Also, I got a new chain saw and got to cut up a bunch of trees in the back yard. For some reason, I kinda enjoyed that. And finally and best of all, my mom in law's tumor markers have come down according to her last test results. That's a good thing.

Here's a look at training:

double snatches w/ 2*16kg: 10 x 5
double swings w/ 2*16kg: 10 x 5
Long Cycle C&J w/ 2*16kg: 10 x 3
Pole Pulls w/ 2" rope: 100 ft x 5
Pushups w/ ft up: 10 x 5

I phase in am; R-phase in pm at super speed

A1 - C&P w/ 36kg: 1/1, 2/2, 2/2 x 3 rounds
A2 - Pull ups w/ xtra 16kg: 3, 3, 4 x 3 rounds
Dead lift w/ 145 lbs: 5, 5, 5, 5 going to ease my way back in to DLs...
Roll outs on wheel: 5, 5, 5, 5

Snatches w/ 24kg: 25/25 in 2 min and 15 sec
Swings w/ 16kg @ 15sec on/15sec off: 9 x 20
Pole Pull w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5

9/18/08I phase in am; R-phase in pm

9/19/08TGU w/ 24kg: 3/3, 3/3 --> w/ 32kg: 2/2, 2/2
Windmill w/ 32kg: 4/4, 4/4, 4/4
Pull-ups w/ BW: 8, 8, 8
Squat to press w/ 2*24kg: 3, 3, 3
Dead lift w/ 145lbs: 5 x 4 practicing form and rhythm...

I phase this morning. Some S phase prep work.

That is all for now.

Monday, September 15, 2008

Does Humidity and Heat cause your performance to suffer?

I'm no scientist, but I'd say, "yes." It has been very hot and humid here lately and apparently that zaps some of the body's (at least mine) performance capability. Or, maybe I'm just soft and I love my AC. If I were'nt so cold natured that might be more plausible, but anything less than 72 degrees and I'm starting to get chill bumps. Maybe it has more to do with dehydration than the actual temperature. Don't know; I'll think more on this later.

I've been taping 2 and half pound plates to the bottom of my kettlebells over the last few weeks in order to allow myself to slowly build my way up for presses and other kbell grinds. I would like to press the Beast one day, but I don't need to be in a hurry about it. I should take my time, right? Anyway, I had worked up to pressing my 32kg kettlebell w/ 5 extra pounds to it quite easily. So, I got a new toy this week; a 36kg kettlebell! I will now work at owning this weight and then slowly start taping plates to it!

Having said all that, training has been going well:

I phase in am. Some hip work through day. R-phase in pm. (lots of time at the fire station...)

Snatches w/ 24kg: 12/12 x 9
B1 - Pole pulls w/ 2" rope: 100 ft x 5
B2 - Pushups w/ ft up: 10 x 5

R-phase in am @ standard speed
I-phase in pm.
A lot of people came by the fire station with baked goods today. Very nice of them. I didn't partake...

A1 - C&P w/ 36kg!: 1/1, 2/2, 1/1 x 3 rounds
A2 - Pull-ups w/ 16kg: 2, 3, 4 x 3 rounds
B2 - Pistol w/ 16kg: 1/1, 2/2, 1/1, 2/2, 1/1
B3 - Windmill w/ 32kg top hand & 16kg bottom hand: 1/1, 2/2, 1/1, 2/2, 1/1
Lots of hand work today. Ran some sprints for S-phase prep.

I phase in the morining.
R-phase in the evening.

Oh, been wearing Yoga toes a little everyday. They're quite a fashion statement.

Friday, September 5, 2008

Hurricane Hanna

Hanna is coming tonight! It's not supposed to be too bad when she hits. It makes me smile because I have a friend named Hanna and she makes me think. That's dangerous. Again, hopefully the hurricane will just blow away.

I've been plugging along lately. I met with Kevin Perrone last week. Discovered I have an extra bone in my foot, or a larger than normal one. It effects my peg board when bare footed. Great...

Anyway, training is going well.

Armbars w/ 24kg: 3/3, 3/3
TGU's w/ 24kg: 3/3, 2/2
Snatches w/ 24kg: 10/10 x 10 - slow and easy. just took my time and worked on form.
2HSwings w/ 32kg: 10 x 5
Pushups w/ feet up: 10 x 5

I phase in am
R phase in pm
Peg board practice

A1 - C&P w/ 75lbs: 1, 2, 3, 1, 2, 3, 1, 2, 1 each arm...
A2 - Pull ups w/ 16kg: 1, 2, 3, 1, 2, 3, 1, 2, 1
B1 - Windmill w/ 32kg: 3/3 x 4
B2 - Front Squat w/ 2*24kg: 5 x 4

Shoulders really feeling good this week. Been doing thoracic glides with 2*16kgs. Feels good.