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:
http://www.myfoxwghp.com/myfox/pages/Home/Detail;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.

9/21/08
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

9/22/08
I-phase in am
R-phase drills throughout day

9/23/08
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

9/24/08
R-phase in am
NWU2 in pm

9/25/08
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

9/26/08
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...

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:

9/14/08
NWU
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

9/15/08
I phase in am; R-phase in pm at super speed

9/16/08
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

9/17/08
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...

9/20/08
I phase this morning. Some S phase prep work.

That is all for now.

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:


9/9/08
I phase in am. Some hip work through day. R-phase in pm. (lots of time at the fire station...)

9/10/08
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

9/11/08
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...

9/12/08
NWU1
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.

9/13/08
I phase in the morining.
R-phase in the evening.

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

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.

9/3/08
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

9/4/08
I phase in am
R phase in pm
Peg board practice

9/5/08
NWU2
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.

On your mark, get set,

Go ! For S-phase, that is... I've started trying to prepare. Looks like I've got my work cut out for me. Hopefully I'll be ready by December!

8/21/08 - reducing reps today
C&P w/ 2*24kg: 3, 3, 3, 3, 3, 3
Front Squats w/ 2*32kg: 2, 2, 2, 2, 2, 2
Windmills w/ 32kg: 2/2, 2/2, 2/2, 2/2, 2/2, 2/2
Pull-ups w/ 12kg: 3, 3, 3, 2, 3, 3

Some S-phase prep work later today...

8/22/08
I-phase in am.
S-phase prep work in mid-morning.
Tried some super speed stuff again tonight.

8/23/08 - still down on the volume
NWU2
Snatches w/ 24kg: 5/5 x 10 with 20 sec rest b/w sets
B1 - Velocity w/ 1 1/2" rope: 1 min, 30 sec, 30 sec, 30 xec, 30 sec
B2 - Pushups w/ ft up: 10 x 5
C1 - Pole pulls w/ double wrap: 200 ft x 3
C2 - Pushups w/ ft up: 10 x 3

Later that day...
S-phase prep work and tempo runs.

I am tired. Really.

Whoa.

Whoa, because i'm tired! I tried Super Speed R-phase yesterday. Here is a look at the week:

8/13/08
NWU2
snatches w/ 24kg: 12/12 x 8 was going for 10 sets, but left shoulder started to feel off so I shut it down. First time for everything...
Pole Pulls w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5

8/14/08
I phase in am.

8/15/08
clean & squat & press w/ 2*55lbs: 5, 5, 5, 5, 5
Windmill w/ 32kg: 4/4, 4/4, 4/4, 4/4, 4/4
Pull-up w/ 12kg: 4, 4, 5, 4, 5
Bent Press for fun w/ 32kg: 5/5

8/16/08
NWU2
A1 - Velocity w/ 1&1/2" rope: 1 min x 10
A2 - Pushup w/ ft up: 10 x 10
Swings w/ 24kg: 10/10 x 10
OH Hold w/ 16kg: 1min/1min x 2

8/17/08
I-phase in am.
R-phase in pm.

8/18/08
NWU2
A1 - C&P w/ 2*55lbs: 5, 5, 5, 5, 5, 5
A2 - Front squat w/ 2*32kg: 3, 3, 3, 3, 3, 3
A3 - Windmill w/ 32kg: 4/4 x 5
A4 - Pullup w/ 12kg: 4, 5, 5, 5, 4, 4

8/19/08
Interesting day:
I-phase in am
Decided to start sprinting again today, But i'm going to try to be half-way intelligent this time...
12 60 yard sprints at 3/4 speed or less. Nothing full throttle. Trying to learn from my past.
Also today for some reason, I decided to try super speed for the first time. I've been hesitant to try it for several months now but i thought it may be time.
R-phase @ super speed. Different. In fact, I have no ankle circles at super speed. I have ankle jerks!

8/20/08
What made yesterday so interesting is today my body is so tired. I don't remember the last time I have felt so tired and out of it.
Could it be the sprints? I really didn't push it. Could it be Super Speed R-phase? if so, wow!
Could it be that I did both? Don't know. Will have to experiment.

so today I tried light snatches w/ 16kg: 10/10 x 10 w/ 15 sec rest between sets
then 2H Swings w/ 32kg: 12 x 10 w/ 30 sec rest between sets

I'm smoked?!

Progress

Okay, so I need to catch up my workouts. Still on the slow progression path, but as long as i'm moving forward, I'm good with that.

8/5/08
I-phase in the am. Z through out the rest of the day. Trying to focus more and learn from the moves.

8/6/08
djm
A1 - C&P w/ 24kg: 5/5 --> w/ 32kg: 4/4, 4/4, 4/4, 4/4, 4/4
A2 - Windmill w/ 24kg: 5/5 --> w/ 55lbs: 4/4, 4/4, 4/4, 4/4, 4/4
A3 - Front Squat w/ 2*24kg: 5,5,5,5,5
A4 - Pull-ups w/ BW: 6,6,6,6,6

8/7/08
djm
Snatches w/ 24kg: 10/10 x 10 w/ 30 sec rest between sets (been a while since i've snatched this much!)
Sling shot w/ 16kg: 15/15 x 2
C1 - Pole Pulls: 100ft, 100ft, 200ft, 200ft, 200ft, 200ft
C2 - Pushups w/ ft up: 10, 10, 10, 10, 10
OH carries w/ 16kg: 1min/1min x 2

8/8/08
I phase in am. Again, Z through out day.

8/9/08
NWU2
A1 - C&P w/ 24kg: 5/5 --> w/ 75lbs: 4/4, 4/4, 4/4, 4/4 --> BU C&P w/ 24kg: 5/5
A2 - Windmill w/ 24kg: 5/5 --> w/ 55lb: 5/5, 5/5, 5/5 --> w/ 32kg: 3/3, 3/3
B1 - Front Squat w/ 24kg&32kg: 3,3,3 --> w/ 2*32kg: 3,3
B2 - Pull-ups w/ 8kg: 5,5,5,5,5

8/10/08
Neural WU 2
A1 - Velocity w/ 1 1/2" rope: 30 sec x 10
A2 - Swings w/ 24kg: 10/10 x 10
Snatches w/ 24kg: 10/10 x 5
C1 - Pole Pull w/ double wrap: 100ft x 5
C2 - Pushups w/ ft up: 10 x 5

8/11/08
I-phase in am. R-phase in pm.

8/12/08
NWU2
A1 - C&P w/ 55lb: 5/5 --> w/ 75lb: 3/3, 3/3, 3/3, 3/3, 3/3
A2 - Front Squat w/ 2*32kg: 2,3,4,2,3,4
A3 - Windmill w/ 55lb: 5/5 --> w/ 32kg: 3/3, 3/3, 3/3, 3/3
A4 - Pull-ups w/ 12kg: 3,4,5,3,4,5 felt easy

So here I am. So far so good. I keep taping plates to my kettlebells to slowly progress my weight up. When i'm 90, i should be super strong!