Sunday, December 19, 2010

Still Playing around

With the direction of my training, that is. I think now, I have a clue of what I really want to do. Still want to try armor building, but I want to do it in the vein of Easy Strength. Easy Strength is not to be confused with the 40 Day Easy, Easy Strength program by the way. Easy Strength uses loads of about 85 to 95% of your max and is not to be done every day of the week. 

Anyway, here is what Friday looked like:

Pull-ups w/ 28kg on foot: 3, 3, 3
Pistols w/ 24kg: 3R/3L x 3
Barbell Rows w/ 175 lbs x 3, 3, 3
Deadlifts w/ 275 x 3, 3, 3, then w/ 295 x 3, 3, 3
Barbell Military Press w/ 155 lbs x 2, 3, 3, then hand stand pushups on blocks x 3, 3, 3
Hanging Leg Raise x 5, 5

I take my time between sets and don't rush to perform the next set. Kinda have to because the loads are a little heavier... Though, I felt really good after I was done.

If I don't blog again before Christmas, Merry Christmas!

Saturday, December 4, 2010

Time passes so quickly

Wow, 40 days of easy strength ended and so did my frequent blogging! It's easy to keep a habit when you're focused I guess. My 40 day Dan John workout was a success. That is I completed it AND got stronger in my five chosen lifts. Thats a good thing. The bad thing, however, is that it awakened a sleeping beast that has been dormant for almost 8 years: traditional weight training. 

Since I was 13 years old, I have trained with weights. Over half my life, that was my joy. Then one day about 8 years ago, I found the kettlebell. It was a romance that was fast and furious. I completely gave up "weight training" for the kettlebell and its lovely ways. Now, after my 40 day experiment, I feel like I found a long lost love; an old flame. A lady that always drove me crazy. Her name - weight lifting. 

Wanna know what I've been doing after my 40 day workout was over? I've been weight lifting. I've touched the kettlebell a couple of times, but I keep sneaking off to lift weights behind the kettlebell's back. I'm so confused, so tormented. I'm having such a wonderful time! 

I've always enjoyed training. Always. But now, I'm in love with training. Again. It's weird. Didn't know I wasn't in love with it, until I noticed this strange new feeling I get when I look at that beautiful barbell. 

Yes, I'm crazy. Yes, I still love kettlebells. But there is room in my heart for weights too. 

So, this winter is the time for growth. I'm going to try to build some armor, as Dan John puts it. I'm going to keep playing with weights, and occasionally kettlebells. ;)

Monday, November 22, 2010

One more day

Today is day 39 of the DJ 40 day ez stength training. It has been a good change and I have learned a lot. I am stronger and it was easy. Simple as that...

Its been a good week. Mindy and I held a 3 hour workshop for distance runners. From the feedback we have received, it went very well. I got to join John Brookfield and show the NCSU Wrestling Team how to use the Battling Ropes System. That was extremely cool, and educational. And, my son Luke turned 8 and we had a killer Nerf Party/war. It was a very GOOD weekend!

Day 37 - 11/18/10
Body Weight is 160 lbs.
Zercher Squats w/ 95lb x 5, 5
Dead Lift w/ 275 x 3, 315 x 3, 295 x 3 - the 315 was smooth and steady, felt heavy but not difficult.
BB Military Press w/ 135 x 3, 155 x 3, 165 x 2, 135 x 2
Pull-up x 10
HLR x 5

Day 39 - 11/22/10
Pull-up w/ BW x 3, 16kg x 3, 40kg x 1, BW x 2
Front Squat w/ 115 x 5, 5
C & P w/ 135 x 3, 3, 3
Dead Lift w/ 225 x 5, 5
Swings w/ 32kg x 20, 20
HLR x 5, 5
OH Carry w/ 2 -24kgs x 100 steps

That's it. Day 40 will be a light, easy, reflective day.

Monday, November 15, 2010

Great calves of fire!

It is Monday, and I could barely walk when I got out of bed this morning. Every time the tones went off at the fire station yesterday I was hoping, sometimes praying, that it was not for my truck. I just discovered the secret to getting huge calves. All you have to do is be stupid like me. ;) 

Well, one day they have to quit hurting. Right? 

Day 34 of my 40 day Dan John plan:
KB Front Squats w/ 2-24s x 5, 5
Dead Lifts w/ 225 x 5, 5
BB Military Press w/ 135 x 3, 4, 3
Pull-ups w/ BW x 5, 5
Dbl Swings w/ 2-24s x 10, 10, 10, 10, 10
HLR x 5
No carries today as I can hardly carry my own arse across the floor!

I am still resolute in my 5K retirement by the way. Every step I take cements that decision. Heh, heh...

Saturday, November 13, 2010

I'm going to feel that tomorrow...

Ran the 5K today. But before I get to that, i'll post yesterday's 40 day training:

Day 32 - 11/12/10
Front Squats w/ 135 lbs x 5, 5
Dead Lifts w/ 225 x 3, 4, 3
KB Press w/ 32kg x 3/3, 4/4, 3/3
Pull-ups w/ BW x 10
Swings w/ 32kg x 20, 20, 20
HLR x 5

Now, Today looked like this:
5K in 24 minutes. I made it! I haven't run a whole mile in over 2 years! I ran right over 3 today and never stopped. I even feel like my time is pretty decent. What does this mean? It means God is good, cause I was a praying man before the race started. I have done nothing to prepare for this race and I probably should not have run it. I also ran it in Vibram 5 fingers (I never said I was smart!).

So yes, I haven't ran a mile in 2 years, I haven't trained at all to run a 5K, and I ran one today in Vibrams. I'm insane. And my trophy? I have the world's sorest calves. I can hardly walk! Not even 3 hours after I've run, my calves have officially staged a rebellion. I can only imagine how painful tomorrow and Monday will be. Oh well, God is good and I am dumb.

On that note, I would like to officially announce my retirement from 5Ks as of today. I came out of a 15 year retirement to run one today and after completing my mission, I'm going back into retirement. Hopefully my calves will forgive me soon...

Thursday, November 11, 2010

This Should Be Fun...

Not so much, really. My wife signed me up for a 5K a while back and it is Saturday. No big deal for the average runner, I know. But, I'm not the average runner. In fact, I'm not the runner at all. I have a car. I drive when I need to travel more than a mile. I haven't ran 3 miles in 15 years. But the last time I did, man I was flying! I'm afraid history will not repeat itself on Saturday. At least not the way I ran back then...

Anyway, a 5K really is not part of my 40 day EZ strength program. It may be part of a take strength away program though, we will see.

Day 30 - 11/10/10
Front Squats w/ 115 x 5, 5
BB Military Press w/ 115 x 5, 5
Dead Lift w/ 205 x 5, 5
Pull-ups w/ 16kg x 5, 5
Swings w/ 32kg x 15, 15, 15, 15
Hanging Leg Raise x 5
Suitcase carries w/ 32kg x 100 steps each hand
 then some other odd carries for about 400 total steps.

Day 31 - 11/11/10
KB front squats w/ 2-24kgs x 5, 5
Dead Lift w/ 225 x 3, 245 x 3, 275 x 3
BB Military Press w/ 135 x 3, 4, 3
Pull-up w/ 16kg x 3, BW x 4, 32kg x 3 - hey!
Swings w/ 32kg x 10, 10, 10
HLR x 5, 5
DBL OH carry w/ 2-24kgs x 100 steps
OH carry w/ 24kg x 100 steps each

OK, tomorrow a light day and lots of prayer! I'll keep you posted on the 5K.

Monday, November 8, 2010

Setting the tone of the week...

It is day 29 of my 40 day workout. Decided to test the waters today. Dead Lifts with 315. I know, not really heavy at all as far as dead lifts go, but it has been at least 5 years since i've pulled that much. So, for me it was a little heavy and a little nice.

Day 29 - 11/8/10
Front Squats w/ 115 lbs x 5, 5
Dead Lift w/ 275 lbs x 3, 295 lbs x 3, 315 lbs x 3 - EZ strength....
BB Clean and Press w/ 135 lbs x 3, 3, 3 - i think i have found a new joy...
Pull-ups w/ BW x 10
KB Swings w/ 32kg x 10, 10, 10
HLR x 10
Farmers walks with 2-32kg kettlebells PLUS a 40 lb weight vest x 85 yards x 2 trips. This made me tired...

In the words of the immortal Rick Flair, "Whoooo!" Feel like i did something today!

Sunday, November 7, 2010

Day 28

Closed out the week (Friday) with an easy session of easy, easy strength training. Go figure...

Anyway, here it is:

Day 28 - 11/5/10
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 5, 5 
BB Military Press w/ 115 lbs x 5, 5
Pull-ups w/ 16kg x 5, 5
Swings w/ 32kg x 10, 10, 10, 10 - thumb still hurts...
Hanging leg raise x 5
Overhead Carry w/ 32kg x 50 steps each arm
Suitcase Carry w/ 32kg x 100 steps each arm
KB ball carry w/ 32kg x 200 steps

That's it. Today is Sunday and it will be a day of rest (as far as training goes anyway...). Have a great one.

Thursday, November 4, 2010

Closing in on the finish

Well, not really. The race is never over. And if it ends, you're no longer here or you've given up and you're without hope or aspirations. The race is never over. Health and/or fitness, whatever you want to call them, should be a life long event; not just a season. This applies to all types of health, not just physical. Mental and spiritual health are needed also and should always be maintained for balance. Of course, this is just my opinion...

Day 26 - 11/3/10
BB front squat w/ 125 lbs x 5, 5
Dead Lift w/ 205 lbs x 5, 5
BB military press w/ 115 x 5, 5
Pull-ups w/ 16kg x 5, 5
hanging leg raise x 5
2 hand swings w/ 32 kgs x 10, 10, 10, 10, 10 - (humb hurts today so these instead of )
Bottoms up carry w/ 32 kg x 30 steps each arm x 2 sets
OH carry w/ 32kg x 100 steps each leg

Day 27 - 11/4/10
Dbl Kb front squats w/ 2-32kgs x 5, 5 - a felt this one!
Dead lift w/ 225 lbs x 5, 255 x 3, 275 x 2, 295 x 1 - none of these were heavy and they were all with a double overhanded grip...
BB Military press w/ 135 lbs x 5, 155 x 3, 145 x 2
Pull-up w/ BW x 10
Alt Hanging leg raise x 10
Swing w/ 32kg x 20, 20
Farmers walk w/ 2 -32kgs x 100 steps

Have a great day!

Tuesday, November 2, 2010


Okay, since I last posted I went to MN to attend the CK-FMS workshop. 4 days of tons of information. It's been over a week and i'm still tired...

Workouts have been going okay. I had to stray off my 40 day plan for one day so I could go hang out with John Brookfield. He made sure I got a workout in, but it was not an EZ strength workout, believe me...

It's been a few days but today, I only completed day 25 of my 40 day plan.

DBL front squats w/ 2-24kgs: 5,5
Dead Lift w/ 225 lbs: 5, 5
KB press w/ 32kg: 3, 2, 3, 2 each arm
Pull-up w/ BW: 5,5
Dbl cleans w/ 2-24s: 15, 15, 15
Dbl OH carries w/ 2-24kgs: 100 steps, 100 steps
Single OH carry w/ 24kg: 50 steps/50 steps
Hanging leg raise x 5, evil wheel from standing x 5

have a great one.

Thursday, October 21, 2010

Half way there,

but where is there? When I started this program, i really just wanted a break from my normal training routine. And I thought this would be a good break. But, you're supposed to have a goal! So my goal was just to get stronger; i would like to tame the beast one day AND I would like to have a decent dead lift as I believe it would help me athletically. So, having said that, here is DAY 20...

10/21/10 - Day 20, body weight = 160 lbs - braces...
Warm up with goblet squat @ 32kg x 5, 5
Dead Lift
   225 lb x 2
   245 lb x 2
   275 lb x 2
   285 lb x 2
   295 lb x 2
KB Press
   32 kg x 3
   36 kg x 3
   40 kg x 1, 1, 1 - hmmm....
Pull-up w/ 16kg x 5, 5
Dbl Cleans w/ 2-24s x 15, 15
Rack Carry w/ 32kg x 100 steps each arm
Suit Case Carry w/ 32kg x 100 steps each arm
DBL OH Cary w/ 2-24kgs x 80 steps
Cross body hanging leg raise x 5, 5, 5

I thought I'd test the waters a bit today since it will be about 5 days before I can continue with Day 21. Life schedule will not allow me to continue until Wednesday...

Have a great weekend. 

Wednesday, October 20, 2010

Almost half way.

I started this week a day early as my upcoming weekend is going to throw my schedule off a bit. Things seem to be going well except for my sneaky way of upping the weights more than I should while I lie to myself and say it's still "easy."
Which is probably okay as long as I remember that the Intensity range for Dan John's 40 day workout is 40-80% and not 80-80%. Know what I mean? So, with that in mind, today was a really good "practice session."

10/20/10 - Day 19!
warm-up with Goblet Squat @24kg x 5, 5
Dead Lift w/ 205 lbs x 2, 2, 2, 2, 2
KB Press w/ 24kg x 3, 2, 3, 2
Pull-up w/ 16kg x 3, 4, 3
Dbl Cleans w/ 2-24kgs x 2, 3, 5, 10 x 3
Alternating Hanging Leg Raise x 5, 5, 5, 5
Farmers Walk w/ 2-32kgs x 100 step x 3 trips each arm

10/19/10 - Day 18

Dbl Front Squat w/ 2-24kg x 5, 5
Dead Lift w/ 205 lbs x 5, 5
KB Press w/ 32kg x 3, 4, 3 each arm
Pull-up w/ BW x 5, 5
Dbl Cleans w/ 2-24kgs x 30
Alternating Hanging Leg Raise x 5, 5 w/ 3 second holds
DBL Overhead Carry 2-24kgs x 100 step
Single OH Carry w/ 24kg x 50 steps each
Suitcase carry w/ 36kg x 100 steps each

10/18/10 - Day 17
warm-up with Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 275 lbs x 3, 3, 3 - double overhand, thumbless grip
BB Military Press w/ 135 lbs x 3, 4, 3
Pull-up w/ 16kg x 5, 5
Cleans w/ 32kgs x 2, 3, 5 x 3 rounds
Alternating Hanging Leg Raise x 5, 5
Suitcase carry w/ 32kgs x 100 step x 3 trips each arm

10/17/10 - Day 16
warm-up with Front Squat w/ 2-24kgs x 5, 5
Dead Lift w/ 225 lbs x 5, 5
KB Press w/ 28kg x 5, 5 each arm
Pull-up w/ 24kg x 3, 4, 3
Dbl Cleans w/ 2-24kgs x 15, 15, 15
Alternating Hanging Leg Raise x 5, 5, 5
Farmers Walk w/ 2-32kgs x 100 step x 3 trips each arm

That's the week so far!

Friday, October 15, 2010

Day 15 is ova

and done. Still plugging away at the 40 day. All but half way through. I think everything is going okay. I'm getting random with my loads, hopefully i'm doing it right. 

Day 13 - 10/13/10
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 5, 5
Dbl KB press w/ 2-32kgs x 3, 3, 3 - totally different groove from BB press
Pull-ups w/ BW x 5, 5
DBL Clean w/ 2-24kgs x 35! - Smoka!
HLR x 5, Handstand Wall Walk to a superman plank x 3, 2
OH Carries w/ 2-24kgs x 50 steps for 3 trips each arm

Day 14 - 10/14/10
Zerchers w/ 115 lbs x 5, 125 lbs x 5
Dead Lifts w/ 205 lbs x 5, 5
BB Military Press w/ 115 lbs x 5, 5
Pull-ups w/ 16kg x 5, 5
Cleans w/ 32kg x 2, 3, 5 x 3 rounds each arm
HLR x 5, Handstand Wall Walk to a superman plank x 3, 2
Suitcase carries w/ 32kg: 100 steps x 2 trips each arm
Rack Walk w/ 32kg: 50 steps each arm

Day 15 - 10/15/10
DBL Front Squats w/ 2-24kgs x 5, 5 (warm-up)
Dead Lift w/ 275 lbs x 3, 295 lbs x 3, 3 - feeling the weight now...
BB Military Press w/ 135 lbs x 3, 155 lbs x 3, 3 - last set was heavy - not too EZ..
Pull-up w/ BW x 5, 5
DBL Cleans w/ 2-24kgs x 2, 3, 5, 10 = 20
Cross Body Hanging Leg Raise w/ 3 second pauses x 5, 5, 5
NO Carries - a little tired...

That is all. Have a good Weekend.

Tuesday, October 12, 2010

Day 12 - 100% intuition

12th day of my 40 day Dan John Easy Strength program. Today was a bit different for me. Not too different as I've found that this program allows me to relax and "keep it easy". But today was a totally intuitive session for me as I just went with the flow of how I felt and how the sets felt. Not trying to impress anyone, especially myself. Kind of new for me....

Warm up including Zercher Squats w/ 125 lbs x 5,5
Thick Bar Dead Lifts w/ 135 lbs x 3, 155 lbs x 4, 3 - very tough on grip
BB Military Press w/ 115 lbs x 3, 4, 3
Pull-ups w/ 32kg x 2, 2, 2 - way cool, 16kg x 4
DBL Cleans w/ 2-32kgs x 10, 10, 10
HLR w/ 7 second hold x 3, 3
       --> Handstand Wall Walk to extended plank x 3, 2 - found my hard ab exercise!

Farmer's Walk w/ 24kgs x 200 steps.

I may try to run later today as my wife has signed me up for a 5k in November. Totally does not fit my training plan or my goals, but i'm doing Easy Strength. Now is a good time as any to do it.

That's it.

Monday, October 11, 2010

Day 11

still trying to find my groove....

Today's Stats look like this:

Bodyweight = 160 lbs - I blame the braces...
Warm up with undisclosed movement choices along with the Zerchers. ;)
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 3, 245 lbs x 4, 275 lbs x 3
BB Military Press! w/ 135 lbs x 3, 4, 145 lbs x 3
Pull-ups w/ 16kg x 5, 5
Dbl KB Cleans w/ 2-24kgs x 10, 10, 10
Hanging Leg Raises x 3, 3, 3 all with 7 second hold - that made it tougher...

Suitcase carries w/ 32kg x 100 steps each arm x 2 trips
Farmers Walk w/ 2-32kgs x 100 steps

Got some fat gripz to try with my dead lifts. They will have to be for lighter days as they are really, well fat. I have small hands...

Happy Monday.

Friday, October 8, 2010

10 and fin

For this week anyway. But a good day it was.

Overhead squats w/ 95 lbs x 3,4,3
Dead lifts w/ 205 lbs x 3,4,3
Kb press w/ 28 kg x 5,5
Pull-up w/ 24 kg x 3,4,3 - super easy!!
Dbl cleans w/ 2-32 kg x 10,10
Hanging leg raise x 5,5

Farmers walks with 2-32 kg x 100 steps x 3 trips

Thats all!

Thursday, October 7, 2010

Day 9

and I feel fine... Easier workout today. Mostly because I only had access to my two kettlebells. Although I did build a pull-up stand.

Warm up
Dbl Front Squat w/ 2-24kgs: 5, 5
SLDL w/ 2-24kgs: 5/5, 5/5
Dbl  Presses w/ 2-24kgs: 5, 5
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 2-24kgs: 30 - oh my, they make me love air
Hanging Leg Raise: 5, 5

Farmers Carry w/ 2-24kgs: 200 steps
Dbl Over Head Carry w/ 2-24kgs: 80 steps, 80 steps
Bottoms Up Carry w/ 24kg: 50 steps right, 50 steps left

Later, I ran some sprints on the beach.
Life is hard sometimes...

Wednesday, October 6, 2010

Days 7 and 8. They were great...

Still plugging along on my 40 day Journey thanks to Dan John and Pavel. I think I have it down now but my history would suggest that I probably don't. At any rate, I think I have my core exercises in place. Especially since I decided to use squat variations as part of my warm up. 

Warm up which included kettlebell front squats w/ 24s: 3, 4, 3
SLDL (i had no access to a bar today) 2-24kgs: 3, 4, 3 - way easy
Dbl Press w/ 2-24kgs: 3, 4, 3
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 2-24kgs: 30 reps - okay, i'm breathing now. oh my, oh my
Hanging Leg Raise: 5, 5

Ended this session with some carries
Dbl Over Head Carry w/ 2-24kgs: 80 steps x 2
Dbl Farmers Carry w/ 2-24kgs: 250 steps
Dbl Rack Carry w/ 2-24kgs: 100 steps

I should probably put these in the warm up but I'm trying to figure them out and learn how I want to use them right now. I think I like them afterwards. 

Warm up which included Overhead Squats 75 lbs x 3, 105 lbs x 4, 3
Dead Lifts w/ 225 lb x 3, 255 lb x 4, 3 - starting to feel like i'm picking up weight
Kb press w/ 32kg: 3, 4, 3 each arm
Pull-up w/ 16kg: 5, 5 - again, way easy
Dbl Cleans w/ 2-24kgs: 15, 15, 15
Hanging Leg Raise: 5, 5 - these are so easy it is hard to count them as one of my 5 exercises. May need to look for an ab alternative or play with ways to make them harder.

Suitcase carries w/ 32kg: 100 steps each arm x 3 walks

That is all for now.

Monday, October 4, 2010


Thats what I did, I crashed. 2 weeks prior to renewing my RKC 1 and 2, I got nervous. Don't know why, but if it was as if I was getting ready for a big competition. In a way, I was. I was competing against myself and I wanted to nail all the tests. So I had this nervous anticipation for 2 weeks before the Dan John / Pavel workshop and I wasn't sleeping good at all. On the weekend of the workshop, I was in a hotel and the nerves were still high. NO sleep for me. I nailed my tests. At least I was satisfied with how I performed anyway. 

The night I got home I suddenly remembered I was supposed to get braces put on my teeth the next day. Again, no sleep for me. So I got braces. Guess what, I couldn't sleep all week because I grind my teeth when I sleep and they are very sore from the braces. So I kept waking up all through the night every night and then on Saturday I crashed. My body was not my own. It felt like crap; I felt like crap. All I wanted to do was crawl in a bed. So on Saturday evening, in the middle of a huge family gathering, I went to bed. And I stayed there for over 12 hours. (i normally only sleep 7 hours at night) Sunday, I was still sluggish and laid around most of the day. But then, Sunday evening I started to feel like me again. 

Today, I am back baby! What have I learned from this? There is no substitute for sleep and rest. You can run from sleep only so long, eventually you will pay a price. The lesson is learned, but I still have sore teeth! Don't know how much quality sleep I will get. 

Anyway, today I feel good again.

Today's workout:
Overhead Squat practice: 85 lbs x 4, 95 lbs x 4, 4
Dead Lift w/ 225 lbs x 3, 2, 3, 2 - getting the groove...
KB Press w/ 24kg: 5/5, 5/5
Pull-up w/ 16kg: 3, 4, 3 - super easy!
Dbl Cleans w/ 24kgs: 10 x 4 sets
Hanging Leg Raise x 3, 4, 3 - really easy too.
Suitcase walks w/ 32kgs: 100 steps per side x 3 sets

Again, feeling good...

Friday, October 1, 2010

Easy Training

So we will see how it goes... I'm kind of excited about this and kind of scared but I'm going to see it through for 8 weeks. Whoa. I think I can make it!

Dead Lift 185 lbs: 3, 4, 3
KB Press w/ 24kg: 5/5, 5/5
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 24s: 15, 15
Hanging Leg Raise: 3, 4, 3
Suitcase carries w/ 32kg: 80 to 90 steps x 3 trips

Dbl Front Squat w/ 24s: 5, 3, 2
Dead Lift 165 lbs: 5, 5
KB Press w/ 32kg: 3, 2, 3, 2
Pull-ups w/ 16kg: 3, 4, 3
Dbl Cleans w/ 24s: 25! 
Hanging Leg Raise: 5, 5
Farmers walk w/ 24s: 200 steps
Bottoms up carries w/ 24kg: 50 steps each side x 2 trips
Dbl Overhead Carries w/ 24s: 50 steps x 2

So far, the hardest thing i've done is the carries. All the lifts feel really easy and pretty good. I guess they should. They are all pretty light. I am still trying to figure out what exercises I want to keep and which ones i want to kick to the curb. Hopefully this weekend i'll have that ironed out....

Monday, September 20, 2010

A pressing issue

Kinda. I changed up my routines a little lately to give myself a break. I've been burning the candle pretty hot lately. So Im changing this week to be same but different and less. Less in my head anyways...

Today's training:

A1 - Hand Stand Push Ups - elevated on blocks: 5 x 8
A2 - Goblet Squats w/ 32kg: 5 x 7 sets
B - Explosive swings (might even say Hardstyle Swings!)
      24kg: 10 x 5 sets, then 32kg: 10 x 10 sets

I was not intending to do so many swings but they felt really good so I just rolled with it...

Did a little battling ropes action later today too. Pulled 600 feet in an awful position and did some velocity work. Mostly cause i'm crazy.

Saturday, September 11, 2010

Don't Listen

Do you have a goal? Or a dream? Is there something you just want to accomplish? Go for it. No matter how big or how small, make it happen. You may hear little voices in your head that give you so many reasons why you will fail or why you're just being stupid. You may hear little voices from "friends" who say the same things. Who cares. Don't listen to those voices. They are just noise. Just distractions. Just dream stealers. Set your sights on whatever it is you want to achieve, make a plan, execute your plan, and then don't let up until you make it happen. If your plan doesn't work, make another one. But just make it happen. 
Anything less and you will never achieve whatever it is you are trying for. 

Don't listen to all the noise. Fight for your goals, your dreams, your hopes. Fight.

Anyhoo, Today's training:

A - Double Snatches w/ 16s: 10 x 15 sets
B1 - C & P w/ 36kg: 3/3 x 6, 2/2
B2 - Goblet Squat w/ 32kg: 5 x 5 
TGU w/ 24kg: 2/2

That is all, except for this: Fight.

Tuesday, September 7, 2010

Back from the beach

Got to spend the holiday weekend at the beach with my family. It was a beautiful weekend. I got to play with my kids and my nephew. I even went swimming in the ocean for the first time in about 10 years. Got scared of sharks and other things i couldn't see in the water a while back... I enjoyed it.

Of course, I did also take my babies (2 24kg kettlebells). After all, why else would they have a handle if they weren't meant to go traveling?

A1 - Bent press w/ 24kg: 5/5 x 8 sets
A2 - SLDL w/ 24kg: 5/5 x 8 sets
B - Dbl Jerks w/ 24s: 10 x 5 sets, 8 x 3 sets, 5 x 3 sets

Sprints on the Beach! ~ 50 yards: 1/2 speed x 2, 3/4 to 7/8 speed x 8
Tried a pull-up w/ 24kg kettlebell today - got it!

A - Double Snatches w/ 24kg: 5 x 16 sets
B1 - Goblet squat w/ 24kg: 5 x 7
B2 - Bottoms Up Press w/ 28kg: 3/3, 3/3, 4/4, 3/3, 4/4, 3/3

Thats all folks.

Saturday, August 28, 2010

A Day with John Brookfield

I have the good fortune of being friends with John Brookfield, the creator of the Battling Ropes system. He is also "Mr. Hands"; executor of feats of strength, grip, and a ton of other amazing accomplishments. I also have the misfortune of being friends with John Brookfield! He likes for me to come workout with him every now and then, and he always breaks me down like a double-barrelled shotgun. 

John is amazing. He has no physical limits. He sets his mind on a task and completes his task; regularly making a superhuman feat look like an everyday thing for him. In John's world, the mind is the muscle. He makes a mental decision and his body has NO choice but to follow his mind's lead. I have learned a lot from John about the power of the mind. I have learned a lot from John about life. John cannot fail because in his mind failure is never even an option. It never enters his mind. He is amazing. We could all learn from John.


8/26/10 - Day with John. I'm so worked I don't need to train again for a month!

8/27/10 - I'm crazy! I train anyway... 
A1 - TGU w/ 24kg: 3/3 x 4
A2 - Contra Single Leg Deadlifts w/ 24kg: 5/5
B - Chest opening Windmill w/ 24kg: 5/5 x 2
C - Double Jerks w/ 24s: 5 x 6
It's a light/deload day today. 

8/28/10 - Bodyweight and Sprint day. That's the plan anyway. To be continued...

Sunday, August 22, 2010

Take a load off.

Well, I can somewhat rest a little easier. I tried the 5 min snatch test with the 24kg to see where I was at in preperation for renewing my RKC. I made it. It's been a long while since I attempted this, but I made it. I feel a little better now. I've got about 5 weeks until I have to do it again and for real this time...

Other than that, I'm tired. I think my training and extra curricular family activities has caught up with me. Today was the first day of my deload week and it was not a moment too soon. Sure, I could deload anytime I want but i thought I'd push through until I actually had a deload scheduled! Mission accomplished. I'm deloading. Now all I have to do is stick to the plan...

Today's activities:
TGU w/ 16kg: 5/5
1/2 kneeling windmill w/ 16kg: 5/5
Bent Press w/ 24kg: 3/3 x 6
X-body SLDL w/ 24kg: 5/5 x 6
Long Cycle C&J w/ 2-16s: 6 x 10 sets

Kinda short, Kinda easy, Kinda nice...

Wednesday, August 11, 2010

Got a new Kettlebell!!!!

I know, i'm the only person who could get so excited about another kettlebell. This is now ordinary kettlebell though, it's a DragonDoor, RKC 28kg. It's a pretty one too. It just sits there and begs to be played with. I love it.

Sadly, most of everything I said above is true. I did, however, by the kettlebell for a good reason. I got it to practice bottoms up pressing. I can easily bottoms up press the 24kg and I struggle to bottoms up press the 32kg with both hands on a good day. So, I bought the 28kg for a stepping stone. I played with it some today and yep, it's a stepping stone. A beautiful, black stepping stone with a handle.

Anyway, here is what i've been up to the last couple of days....

70 yard sprints: 1/2 speed x 2, 3/4 speed x 6. Did this barefoot in very wet grass. I do not like very wet grass...
Pull-ups w/ 20kg on my foot: 4 x 4 sets
Reverse Push-ups (back bridge) 10 x 4 sets
SLDL w/ 36kg: 5/5 x 4
Neck Bridges: 10 x 4

Double Snatches w/ 2-24kgs: 5 x 16 sets
Pistols w/ 24kg: 3/3 x 5 sets
Bottoms Up Press w/ 28kg: 4r/3l, 3r/4l, 3r/4l, 3r/3l, 5r/5l!!
I learned that the clean definitely makes the press when doing the bottoms up. Can you tell by the numbers???
Hand to Hand swings w/ 24kg: 50

That's about it. Have a good one.

Monday, August 2, 2010

1st day of School

If you're on a year round schedule and on Track 4. My boys are growing up! Got a new 2nd grader and a new 1st grader. Time is flying by...

Training is going well. I ran some 100 meter dashes yesterday. They felt really good. That is the farthest I have sprinted since I started back but I felt good and I never crashed or hit a wall. Felt like I was 17 again. Which is cool, cause i'm not!

100 meter sprints: 
1/2 speed x 2
1/2 to 3/4 speed x 2
3/4 speed x 2
3/4 to full speed x 1
1/2 to 3/4 speed x 1
(see, I tried to be smart and not kill myself ;) )

Today, 8/2/10
Dbl Snatches w/ 2 16kgs: 10 x 15 = 150
X body pistols w/ 16kg: 5/5 x 5
1/2 kneeling press w/ 32kg: 3/3 x 5

Have a great one.

Wednesday, July 28, 2010

Unicorns do exist

At least, if you saw my head yesterday you would think they do. I whacked it pretty good. Got a big ole golf ball sized knot right in the middle of my head. Hurt like a @#$$@#!! 

Anyway, sometimes pain lets you know you are alive. I was living yesterday! After hitting my head, I was still able to knock out a few sets of pull-ups and reverse pushups. No sprints this day, it was raining so hard I would have needed a boat.

Today was a lot less painful and my workout seemed to go really well despite the new shape of my head. 

Double Snatches with 2 24kgs: 5 x 15 sets
Pistols with 24kg: 3/3 x 4, 2/2 These felt the best they ever have!
Presses w/ 32kg: 4/4 x 4, 3/3 These also felt great; they had good speed.

Hopefully I can do some sprints tomorrow. It will only be 96 degrees. Won't have to worry about getting my blood warmed up...

Monday, July 19, 2010

Back to Reality

Vacations always seem so short. Especially when they are over and you go back to the real world. At least the memories will last for years, if not lifetimes. Maybe life is supposed to be about making good memories. 

Anyway, I was able to train while on vacation. And why wouldn't i be? Kettlebells are made to travel; they come with that nice handle made for carrying them wherever you wish to take them. That and you can run sprints as long as you have space to run...

This week, my back to reality week, is also my deloading week. Time to back off a bit. 

So, today this is what I did:

Dbl kettlebell snatches with 16s: 10 x 8
Cross body, bottoms up pistols w/ 16kg: 3/3 x 5
1/2 kneeling waiter's press w/ 24kg: 3/3 x 5

Then, I practiced handstands and neck bridging throughout the day. 
Today, I held a handstand for about 4 to 5 seconds! No walls, in the middle of the room. Its a start....

Thursday, July 8, 2010

Do these kettlebells make me look fat?

Cause I'm getting heavier! 5 lbs heavier anyways... I weigh 168 lately. My kettlebell sessions have been making me more hungry. Eating is good.

It has been a good week or two since I last posted. I celebrated my 13th year of marriage to my perty, hot wife. And, I now have a 6 year old little man. My boys are growing up!

Training has been going pretty well. Still playing with the moves I want to get better at like the bent press and the pistol. Here is a look at what i've been up to:

TGU w/ 24kg 3/3
SLDL w/ 2 24's: 5/5 x 10
Bent Press w/ 32kg: 5/5 x 6 sets - felt thick after doing these!

TGU w/ 24kg: 3/3
Snatch w/ 32kg: 5/5 x 12 sets
BW pistols: 5/5 x 6
Hand stand pushups: 5 x 6

I've been doing 70 yard sprints over the last week. They feel really good. Except for the fact that they are much longer than 40 yard sprints!

That's it for now. Have a good weekend.

Thursday, June 24, 2010

Can You Feel It?

Feeling really good lately. Physically, mentally, and emotionally. It must be because I feel like my training is going well. That just makes me feel good!

OR, maybe I feel so good because this weekend, I will have been married for 13 years! That seems so crazy to me. I remember the first day I saw Addie just like it was yesterday. She was riding in an elevator with her Football boyfriend at NC State. He never had I chance after that...
I have been blessed with a great life: a wonderful wife, and 2 beautiful boys. Everything else is just icing on the cake. Yep, I am blessed.

Here is my training over the last few days:

A - Single Leg Dead Lifts w/ 108 lbs: 5/5 x 10 sets
B - Bent Press w/ 32kg: 5/5 x 5 sets, then 3/3 x 1 set

A - Snatch w/ 32kg: 5/5 x 12 sets
B1 - X body pistols w/ 16kg: 5/5 x 5 sets
B2 - Buttoms Up Press w/ 24kg: 5/5 x 5 sets

Tomorrow: Sprints!

Have a good one!

Friday, June 11, 2010


I've started sprinting again. And it feels good! I feel like I can fly again. There's nothing like it. I am mixing short sprint sessions on my days off from kettlebells. So far, so great. 

Training has been going very well. At least I think so. Today looked like this:

A - Snatches w/ 32kg: 4/4 x 10 sets
B - X body pistols w/ 16kg: 3/3 x 6 sets
C - Double Cleans w/ 2 32kgs: 5 x 9 sets

I decided I wanted to get good at doing pistols for some reason. Must be all this heat making me a little crazy...

Friday, May 28, 2010

Sugar Cookies

About 17 years ago, when I started dating my wife, I went to my wife's family Christmas get together. I'm very introverted and I was in a room full of people that I did not know. It was awkward. When it came time for everyone to exchange presents, it was more awkward. I remember watching everyone open their gifts and someone had laid a gift by me with my name on it. When I opened it, it was a bag of home made sugar cookies. Addie's grandmother, Peggy, didn't want me to be left out. So, she baked me some sugar cookies.

She may have already had some made, but it didn't matter. She gave them to me because she didn't want me to be left out. Every year at Christmas, I looked forward to getting those cookies, even when I was "too healthy" to eat them. I knew Peggy was giving me love with her cookies.

I'm telling all of this because this week Peggy passed away. Yes, in about one month's time, Addie lost both her mom and her grandmother. Not just Addie, though her and her family feel the losses the most, but the world has lost two wonderful ladies. Ladies who lived their life by loving others. Ladies who didn't let life's road blocks stop them from reaching out and making the world a better place.

In the last month, I have learned a great deal about life. Life is what we make it. We can live it and make the world a better place by loving others, or we can just exist and take up space. If we just exist, when we are gone, no one will know. But if we love and make a difference in people's lives, those people will be moved to do the same and the whole world will know. Peggy and Kat both made the world a better place. I guess now its my turn. Watch out though, cause I don't bake cookies...

Monday, May 17, 2010

Lean and Mean

About 17 weeks ago I set out on a new training adventure. Actually, I set out to test my limits; again. I decided to try Geoff Neupert's Kettlebell Burn program. This a program designed to burn fat. When I started the program, I weighed 168 and I was already at 6% bodyfat. So, honestly, I didn't really expect much of a change. But I do enjoy a challenge. Anyway, by the end of the program, and all the way through it, I was amazed. Now I am down to 163 lbs and I have 3.8% bodyfat! I have muscles that have muscles! Geoff's program rocks!

Losing the bodyfat was awesome, but what was even more amazing is that my strength sky rocketed. By the end of Geoff's program, I was snatching 32kg over my head 63 times per arm in 15 minutes. That's 126 times! That's almost half my own bodyweight being snatched over my head in ONE arm 126 times! Not only that, I was doing 20 turkish getups with the 32kg in 10 minutes! My body feels so solid and strong; it is an amazing feeling. 

So, between 4 to 5 lbs of bodyfat and got stronger. Not only did I get stronger, but I legitimately PR'd every single time I trained. By that, I mean that I consistently achieved more reps every single time I trained. That is freakin' amazing. How was I able to do that? Simple; solid program design. Geoff's Kettlebell Burn is brilliantly laid out. He is a genius when it comes to program design. I never had to test my range of motion, I never worried that I shouldn't be doing a particular exercise. I trained. I followed Geoff's program. I got stronger - everyday. I got leaner. I got results. Period.

Thanks for stopping by!


Sunday, May 2, 2010

Making Progress

There is a lot of talk out there right now about using biofeedback to determine how or what you train on. This is an interesting concept but I don't know how reliable it is. If I understand it correctly, you can test an exercise, like a deadlift, then perform a range of motion test to determine if you should train on that exercise during your training session. If your range of motion improves, train with your tested exercise. If your range of motion gets worse, it is not a good day for you to train with that particular exercise. 

Here's a question I have - what if your range of motion never test well for a particular exercise? Should you just write that exercise off and never perform it? Better yet, why not try to determine why the exercise test poorly to start with? If I test poorly on a deadlift, why? What is it about that move does my body not like? Should I not try to make the deadlift a move my body does like? I guess that brings forth another question - how would you take an exercise your body doesn't like and make it into one it does like? Hmmm. Maybe strengthen your weaknesses, that may be one solution. Another solution may be to make sure you are moving well in the first place. 

At any rate, I'm not sure it is such a good idea to work yourself into a training corner by only training with exercises that yield a positive biofeedback result. What if you hate pull-ups and because of that, you always test poorly when you perform the pull-up? Is the pull-up really bad for you, or do you just not like doing it? Hate may be a strong word, maybe you're just apprehensive about doing pull-ups... The point is, there may be many reasons you test bad for particular exercises. But it would be a shame to train with a limited tool box of exercises and expect yourself to unlock your full potential when you could unlock your full potential by addressing the issues that cause you to test poorly in the first place. 

Just my random thoughts on training with biofeedback. To me, if it tests poorly, fix it. 

Training today:
Snatch w/ 32kg: 3/3 x 19, 4/4 x 1
Lunges w/ 24kg: 10/10 x 6 
Staggard Rows w/ 24kg: 10/10 x 6
TGUs w/ 32kg: 2/2 x 5

I'm feeling AWESOME!

Tuesday, April 27, 2010

Doin' It

Training has been going fairly well lately. I've been doing Geoff Neupert's Kettlebell Burn program for 14 weeks now. Everyday I ask myself what I ever did to Geoff to make him so mad at me. I swear he's trying to kill me! 

Here is what today's session looked like:
Heavy Snatches with the 32kg: 3/3 x 20 sets
Reverse lunges with 24kg: 10/10 x 6 sets
Staggard Rows w/ 24kg: 10/10 x 5 sets
TGUs w/ 32kg: 1/1 x 9 sets

I'm toast! I feel like I need 2 days to recover. Geoff's program works; i am down to 4.1% bodyfat. Gotta like that.

Friday, April 16, 2010

Setting the example

Some of you may know, or not know, that my Mom-in-law, Kat, has been battling breast cancer now for 6 years. I am sad to say that the battle was won and Kat is now in Heaven. I would just like to say, to tell the world if you read this, that she was a wonderful woman. 

She was filled with grace, love, compassion, strength and elegance. She raised two awesome children who are both filled with her same qualities. And she has also had the biggest, most wonderful, influence on my own children. They are a product of her love and guidance. I could not be a luckier person, a more blessed person, than I am for having known her. In fact, I am a better man having known her. She has truly been a shining light in my world. 

...And not just in my world, along with all the sadness around me, I have witnessed more love than anyone could imagine. Kat has been a rock of strength and love for hundreds of people. She has truly made the world a better place. And now, Heaven is in trouble.

So, while I am sad, I am thankful. I was loved by a great woman. And my world will never be the same....

Love you Kat.

Wednesday, April 14, 2010

Consistent blog attempt

Just finished a LONG cycle at the fire department this week. Thank God for 4 day breaks!
Training has been going really well lately. I've been implementing some CK-FMS tools over the last 3 months thanks to my friends Geoff and Brett. Now if i can just connect the dots from everything i've been learning over the last 10 years....

Anyway, here is what I did yesterday:

A - Cross-body Single Leg Dead Lifts w/ 32kg: 1, 2, 3L / 1, 2, 3R x 8 ladders in 15 minutes
B1 - C & P w/ 32kg: 3/3 x 9 sets                   in 15 minutes
B2 - Front Squats w/ 32kg: 3/3 x 9 sets

Today is rest and mobility day!

Saturday, April 10, 2010

Just Move!

First, I apologize. I'm a horrible blogger. Second, if you have found yourself on my blog, thanks for stopping by. A friend of mine told me to get off my butt and update my blog. So, here goes....

You want to be healthy? You want to get strong? Just start moving. It doesn't matter if you want to use a kettlebell, a barbell, or a Solo Flex machine (yeah, a throw back!), just move. Find a training modality you like, find a training system you like and apply it. The body is an amazing, resilient creation. And, it can be complicated, but it's not that complicated. The secret to health is movement.

It's been a while since I've posted, so here is a little recap about me: I like kettlebells, that's my tool of choice. I also like bodyweight training. I do both. I don't do anything, i don't enjoy (training wise ;) ). I don't believe there is ONE "right way" to train. I do believe there are smart ways to train. And, conversely, I believe there are not so smart ways to train.

For instance, getting a fitness magazine, pulling out the poster, and following the workout on the poster so you can look like the guy in the poster. I don't think that is smart. That guy probably doesn't even do that workout either. In fact, i'm not sure following anything out of a fitness magazine is smart.

Anyway, big tangent there... If you want to be healthy, start moving. Learn how to move your body. Get your joints moving. Learn how to do a pushup. That is HUGE! Can't do a pushup? Learn how to start crawling around until you are strong enough to do a pushup. You can get amazingly stronger and "healthier" just by getting off the couch and crawling around on the floor. AND, you have NO business trying to bench press if you can't even do a good pushup. What is the sense in that? It's almost as crazy as putting a bar on your back and trying to squat when you can't even do a bodyweight squat. It's just crazy.

Learn how to move your own body first. If you just don't know how, or don't know where to start, hire a trainer. The point is, move. Find out how to move. Start moving and then get good at moving. In doing so, you will create all kinds of good changes and lay a foundation for fitness, health and strength.

Have a good one.

Thursday, January 28, 2010

The Big Secret

It is time for my monthly post! So here it goes...

It's a new year already. Heck, January is all but gone. Every year at this time many people get bit with the fitness bug. We make resolutions to get in shape, lose some weight, tone up, eat better, sleep more, or whatever. Many of us make these resolutions because we want to be healthy and we want to feel good. For many of us, the new year inspires us with hope that we too can change and improve ourselves; that we can be new again. Then, February rolls around and that new inspiration of hope starts to feel more like a fleeting dream because life starts to get in the way.

It doesn’t have to be this way. You can change if you want to, you don’t even have to wait for a new year to begin either. There is a secret to making a new you; whatever your goal might be. It is a secret that holds tremendous power and it makes all the difference in the world. It is the one secret that separates those that succeed from those that fail. That secret is: Consistency.

Merriam-Webster defines consistency as: 1 firmness of constitution or character : persistency

Consistency is probably the most important ingredient to success. Whether your goal is to lose 30 pounds or to run 10 miles, it is your ability to be consistent that will get you to where you want to be. You could have the best plan in the world and fail miserably if you lack consistency in following your plan. Conversely, you can have a not-so-great plan, but a good vision of where you want to be, and succeed wonderfully if you have the discipline to consistently follow your plan and chase your vision.

Consistency is not glamorous, it is not miraculous, but it is that special ingredient that is necessary to succeed at whatever your goal might be. So, lets say you had a strange goal to eat a whole elephant. As the joke goes, the best way to eat an elephant is by taking one bite at a time. However, you probably shouldn’t expect to eat the entire elephant all in one day, or one week for that matter. But, if you consistently took one bite at a time, day after day, week after week, eventually the elephant would be gone. Crazy analogy, I know. Besides, elephants are full of saturated fat. BUT, the point is if you have a goal and you consistently take small, doable steps towards reaching that goal, you can’t help but be successful.

If you made a resolution this year, you can achieve it. Just be consistent. There will be road blocks, there will be hurdles, there will be challenges. That is life. But none of those things has to stop you. If you consistently chase after your goal and follow your plan, you will succeed.

As for my own training, it is going well. I found my butt the other day. I tried to swing the 32kg as much as I could in ten minutes. Turns out, it wasn't that much, but my butt feels like I swung it 1000 times...