Thursday, August 31, 2006

Cool sunset

The Blob family (they love da chalk)

Indian clubs # 15 cleans x 10
Pendulums x 10
Behind head circles x 10
Press from clean postiton x 10

Blobs #35 1 x 5
#45 1 x 2 assisted
#50 1 x 1 assisted

At this rate I think that I am going to get the #50 as it has rougher edges. Th #45 has a mean angle on it and just slips out of the grip! One day I will nail it.

Wednesday, August 30, 2006

Todays training

Self portrait of sledge levering #10

Sots press #50 3 x 3

Sledge levering #10 1 x 3

1 arm roll outs 4 feet from wall x 1
5 feet from wall 1 x 3

Farmers walk #155 x 278 feet in 1 min 8 seconds

Tuesday, August 29, 2006

You wouldn't be dead for quids

Quids is dollars for those of you that don't know.
I have read some of his books. Good laugh. Very Australian so you may need a translator;) Most of his books I have read are about a bouncer working in King's Cross, Sydney.
You can read a bit about him here:

Went out to the nearby track. Gotta love being outdoors when the weather is this good! I can't imagine being cooped up inside all day long, just doesn't seem natural (I am lucky;)

Tempo runs 110 x 10
Pushups 10 x 10

Came home and played around with the #15 Indian club
Pendulums x 10
cleans x 10
swipes x 10

Monday, August 28, 2006

New website

My new website is up and running. Be sure to check it out and let me know what you think.

Sign up for the newsletter;)


Last few days of training

I should have tested my time in the 110 meter before I judged what I though was 60 - 70 %! I have been running the tempo runs way to quick so I have slowed them doen to the right pace. Much better. No wonder I felt burnt out. Anyways I will treat this as a back off week and pick up where I left off.


BU presses #60 3 x 5 sets

Extensor work


Tempo runs (correct pace!) 110 x 10
pushups 10 x 10


Played around on a kids climbing wall. Not really training but a nice way to test if what I have been doing is working. Good fun and tough!


Bu press #50 x 3
#60 3 x 3

Tire flips after a few attempts was able to get four singles! Humbling to say the least.

It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult. Seneca

Thanks to friends like Pete I inherited this tire over a week ago. It has been sitting there taunting me. I don't know how much it weighs but it is heavy for me:) Got it for a couple of singles but couldn't go the double yet! the movement at the start is getting the hand placement. I will be using a wider grip from now on as this was too narrow. Coach is not amused;)

Thursday, August 24, 2006

Todays training

Joint mobility

Clubbells #25

pendulums 6 x 1
swipe with press 6 x 1

2 club work
pendulums holding one in cleaned position 3 x 2
swipe with press 4 x 3; 6 x 2

extensor work

farmers walk #88's 530 feet

Wednesday, August 23, 2006

Tuesday & Wednesday


Tempo runs 6 x 110 m

Clubbell #15
Pendulums 10 x 1
behind head circles 10 x 1
Swipe w/press 10 x 1


BU press #50 3 x 3
BU cleans #88 3 x 3

DBL Kb front squats 88's 3 x 3
Ren. Rows 88's 3 x 3

Blob deads #35 5 x 1

Monday, August 21, 2006

"Success is the ability to go from one failure to another with no loss of enthusiasm" Winston Churchill

I am a ways off from doing this but that just makes
me more determined to achieve it.


Easy jog with the wife approx 20 mins


Joint mobility

Windmill #50 KB 3 x 1

BU press #60 KB 4 x 2, 5 x 3

Ring pullups w/#50 KB 3 x 2

Rolling thunder on blocks #100 5 x 1

Rollouts 1 arm 1 x 2 (not all the way down)
2 arm 1 x 1

Friday, August 18, 2006

Last few days workouts


Joint Mobility

Dumbbell workout #45

Swings 10 x 3

M/P 1, 2, 3 x 3

Snatch 5 x 5

Burpee w/deadlift 1 min x 2
Burpee w/snatch 1 min x 1

Renegade row x 3
Plank x 30 secs
Twice through with 30 sec rests

It was good to play around with the dumbbells. Nice change.


Spent the day with Joe Sarti. Played around with kettlebells, sandbags and med balls. I got no idea of how much and how many. Suffice to say I got a good sweat going. It was good to go with the flow and not worry too much about the reps and sets.


Joint mobility

Band presses (2 yellow & 1 magenta) 5 x 5


Hit a smoker at the park with Pete!

BU cleans # 50 1,2,3,4,5
Pullups 1,2,3,4,5

BU presses #50 1,2,3,4,5
Rows (upside down) 1,2,3,4,5

Jumps onto & off step
KB slams w/step back #20 (changed to these after 2nd round)
Med ball squat throw #20
Snatches #50
Jog approx 110 meters

jumps 3, 6 change to KB slams 18, 24, 6, 12, 18, 6, 12, 6
Med ball throw 3,3,3,3,3,3,3,3,3,3 = 30 reps
Snatches 3,6,9,12,3,6,9,3,6,3 = 60 reps/arm
Jog 110 m x 10

Got a good sweat going! KB slams may be a bit tough on the lower back for this high reps but we shall see tommorow;) None the less it is a great posterior deceleration exercise.

When I got home stretched out with the bands.

Tuesday, August 15, 2006

Tuesday tempo runs

10 x 100 metres

Alternating Chins x 5 and pushups x 10 after each run

Getting to like this although I prefer other conditioning but it is serving it's purpose. Although I prefer working out alone this would be a good one to with a training partner.

Monday, August 14, 2006

Great workout

When the plan you set out starts falling into place then things always seem better. Today's workouts was one of those days. Everything fell into place and the plan is going smoothly. Presses & cleans felt strong:)

Joint mobility

BU presses # 60 x 2, 4 x 3, 5 x 2

Ren rows #88's 5 x 3
Bw dips on rings 5 x 3

BU cleans #88 3 x 3

Farmers walk #88's 530 feet w/no stops

Extensor work 20 x 3

Pete in local newspaper!

Pete's workout from the Sac bee

My workout

Who: Pete Diaz, 38, Sacramento police officer. Lives in Citrus Heights.
Equipment: Kettlebells, cast-iron weights that resemble cannonballs with a handle. Kettlebells were first used by Russian strongmen about 300 years ago.
"Back in the day, in the early 1900s, the old health gyms had things like kettlebells, parallel bars and rings," says Diaz. "Today's machines make exercise easier, which attracts more people and gyms make more money."
Routine: Four to five workouts a week that can last from 15 minutes to an hour. He owns 16 kettlebells; the heaviest is 88 pounds.
Motivation: Tired of commercial gyms, Diaz says he discovered kettlebells in a muscle magazine. He then attended a kettlebell seminar at the Learning Exchange.
"It's kind of like weighted tai chi -- you get very fluid with your movements," says Diaz. "What I like about kettlebells is you can take it outdoors, take it to the river or your backyard. It takes you back to a different time, before people began moving a machine.”

Saturday, August 12, 2006

Saturday tempo runs

Joint mobility & KB warm up done at class

Tempo runs

10 x 100 meters
alternating pushups x 10 and dips x 10 after each one

Short and sweet

Friday, August 11, 2006

Bottom up cleaned the beast

Took me a few goes to get it locked in but managed to do it. Left is a ways from doing it;)

Joint mobility

KB warm up approx 5 mins

BU cleans #70 3 x 1

BU presses #60 4 x 3; 3 x 1

BU cleans #88 3 x 2
#100 Right only 1 x 6; did same reps with #88 on left

Thursday, August 10, 2006

Sometimes you just want to get run over!

This was the messed up zercher carry & tire dragging! I was hoping toward the end a car would run me over and put me out of my misery;)
It was damn tough!!! Way harder than yesterdays farmers walk.

Clubbell #15

Pendulum x 10
swipe w/press x 10
Shield cast reclean each time x 5
shield cast x 5
behind head circle x 5

Double KB squats #70's (5 x 5)
onto box 15 3/4 inches' 5 x 1
12 3/4 inches 5 x 2
No box 5 x 2

Sanbag zercher #98 (2 bags) & tire drag 514 feet took a short break halfway


Wednesday, August 09, 2006

Wednesdays training

Farmers walk and tire dragging

Joint mobility
Black ribbons #36 x 20

Turkish get up (squat style) #70 3 x 1

BU cleans #70 3 x 1
BU presses #60 3 x 3; 2 x 2

BU clean #88 x 3 ; #70 3 x 2
Ring chins BW x 6; 6 x 2

Sledge lever #8 1+1+1

Farmers walk w/tire drag #72's 514 feet

Extensor band 50 x 1

Tuesday, August 08, 2006

Fri, Sat, Mon & Todays training

Rolling thunder w/#100


Tempo runs 115 meters x 10
Alternating chins x 5 and push ups x 10 each time


#30 x 5
#35 x 3; 2L 1+1R; 2

#35 5 x 2

one finger lifts (ring too small need to get a thicker one)
#30 1 x 2

Towel roll ups
#5 x 1


Bu press #60
1,2,3 1,2,3 1,2,3R 1+1+1L

BU cleans #70 2 x 3
BW chins 2 x 3
Excellent superset combination. Chins flew up.

Rolling thunder #100
3 x 3

Extensor 10 x 5

dexterity balls x 25


Tempo runs 100 meters x 10
Alternating w/Chins x 5 & pushups x 10

Band work

Thursday, August 03, 2006

Todays training

Joint mobility

Clubbells #25 Pendulum 5 x 2
Swipe w/press 5 x 2
#15 Behind head circles 5 x 2
Shield casts 5 x 2


Extensor work 60 reps

Back off week!

Windmill w/beast #105 Great exercise for mobility, flexibility and strength.

Everything things needs to be flexible! Hasn't been the best back off week but I am feeling recharged. I am understanding my body and what it needs more everyday and so the learning continues.

Joint mobility

BU presses #36 x 3 reps
#40 2r 1l 1r 1l 1l
#36 3 x 2 sets

BU clean #70 3 x 2 sets

Roling Thunder #95 3 x 3 sets

Sledge levering #8 1 x 2 sets

Haven't done the sledge levering for quite sometime. Groove wasn't there.

At the Academy
Did a kettlebell demo.
Flipped a few small tires.

BBSA gripper 3 x 3 sets
Extensor 6 x 3 sets

Played around with kettlebell warm up, rope waves and clubs.

Kb dragging #32 & # 24 (tied on half way) 150' x 2
Sled sprinting approx 400'
Rope waves 50 reps w/100'

Med ball explosive throws approx 250' w/#40

With the guys from Shamrock's
Kb racked walk #24's
Drag sled approx 25' then rope pull it 100'
Kb explosive throws/shot put
Kb racked duck and weaves

*This was time based off the guy dragging the sled.

Extensor work 10 x 5 sets

I have the best job in the world

Tuesday got to train the with Pete (Pete's blog) at the Academy. 50 students and some very talented athletes. Played around with the kettlebells and then got into some tire flipping! I think Pete has better pics than I but here is one of the group.

Wednesday Made the trip down to San Jose to see my good friend and kick ass coach Joe Sarti (Joe's blog) We shared a lot of ideas and got some training in. Then a few of the boys from Frank Shamrock's gym came down to do some training. The boys all trained like warriors! Here is some of the things they did:
Thick rope sled pulling approx 100'
Thin rope kettlebell pulling 150'
Sled sprints/bear crawls
Rope waves with 100'
KB one hand explosive throws/shot puts #36
med ball two hand explosive front throws #40
2 Kb racked shuffling/duck and weave
Sandbag zercher squats
Sandbag shouldering
Farmers walks

Joe and I joined in for some at the end. It was a great day as well as a great week.

Also big kudos to my kettlebell class participants! You guys are awesome! You continue to up the ante and inspire me in so many ways.

It has been a great week!