The Other Side of Strength

Happy 4th

2009-07-04T13:21:00.001-07:00

Half Dome Stone Lift

2009-06-14T17:22:00.001-07:00

A great day marred by Tragic news

2009-06-14T16:24:00.000-07:00

Yesterday I climbed Half Dome with some clients.

We heard this tragic news later:

Another Death on Half Dome

There were people still going up long after we were on the trail down. I know they close the cables off if it gets to dangerous but I don't know why they didn't do it on this day. It had all the signs of bad weather as well as they had closed it the day before. I know that ultimately it is your call but this seems totally messed up to me.

When we were coming down the cables there were two guys(I assume Rangers) looking for the pole with the missing cap used to hold the cables to the pole. It started to sprinkle when we got to the bottom of the cables. Surely they should have stopped people then and there.

They also had to escort another 30 people down.

I hope that the park does whatever they can and should do to make the hike safer for those doing it.

My thoughts and prayers go out to the family.

OKC at the Arnolds

2009-03-13T11:23:00.000-07:00

This past weekend I was at the Arnolds in Columbus, Ohio. I had a great time catching up with old friends and meeting new ones.

First and foremost thanks to all that organized and helped to run the event smoothly:Lorraine, Matt, Andrew Durniat, the AKC , the IKFF, IronworksFE, and the judges. I know I will have forgotten some but thanks all the same.

There were some inspiring efforts put forth by the competitors. One of which fellow OKC Instructor Nazo put an amazing 101 reps in LC with the 12kg! She is one tough competitor.

John was doing his trademark picking up people as well as other crazy feats! It is hard to be the short ugly one in the pic;)

It was great to see Catherine Imes. Needless to say that it was poetry in motion watching her technique!

I didn't wander round too much but there was a lot of freaky looking peoples there.

The results are on the IKFF page here: IKFF

I was thinking back to the last comp I had done in San Diego (2005?) with Catherine and Steve Cotter(Mike Mahler counted my reps!) The sport has grown ten fold since then and I feel very lucky to be a part of it. Some things never change and it was good to see so many people cheering on and giving advice to others so freely. It is very exciting to be a part of and I look forward to watch the continued improvement of all involved and the advancement of the sport in general.

I put my pics up here:

http://gallery.me.com/othersideofstrength#100046

A Good Cause

2009-01-28T18:01:00.000-08:00

I received this in an email from my Mum(A Survivor) today:

The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating at least one free mammogram a day to an underprivileged woman. It takes less than a minute to go to their site and click on 'click here to give' --- 'donating a mammogram' for free (pink window in the middle).

This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammogram in exchange for advertising.

Here's the web site:

http://www.thebreastcancersite.com/

Please pass it along to people you know.

Orange Kettlebell Club Seminar

2009-01-27T18:10:00.001-08:00

On February 28, 2009 The Orange Kettlebell Club will be conducting a beginner Kettlebell Workshop at Breakaway Performnce Center in San Francisco California. This workshop is designed to teach beginners the fundamentals of Kettlebell lifting as well as to help more experienced lifters master their technique.

Your OKC Instructors Will Be:

John Wild Buckley CSCS

John Wild Buckley CSCS is a competitive Kettlebell Lifter and a certified Kettlebell Instructor with The AKC, RKC, and IKFF. He is a Kettlebell instructor with Kettlebell Concepts, Kettlebell Athletics, Full Kontact Kettlebell and is the Founder of the Orange Kettlebell Club. He has studied under Honored Master of Sport (and several time world record holder) Valery Fedorenko, Steve Cotter, Ken Blackburn, Mike Mahler, Master of Sport (and American world record holder) Cate Imes, Pavel Tsatsouline, and others.

And me:)

The last seminar we did together was in Japan. It was the first kettlebell seminar of its kind in Japan and a great success.

John's strength is insane!! Check out this recent video if him lifting Steve Cotter:

Here is the link for more information on the seminar!

http://www.orangekettlebellclub.com

Don't miss out it will be an awesome day!

You Am I - Berlin Chair

2009-01-01T15:43:00.000-08:00

A great Aussie band.

Happy New Year

2009-01-01T14:37:00.000-08:00

It is always easier to follow others blindly than it is to think or walk your own. It takes guts and determination to make your own path.

Be open to listening to others but keep a level head when doing so.

Don't be scared of falling down or failing.

It is better to die on your feet than to live on your knees.

No matter what you do forge your own path in 2009.

It is yours for the taking.

2008-12-13T11:06:00.000-08:00

You can see the rock better in this pic.

Volcanic rock is jagged! LOL

Fuji san

2008-12-13T09:38:00.000-08:00

Mount Fuji is the highest mountain in Japan at 3,776 m (12,388 ft). An active volcano that last erupted in 1707–08, Mount Fuji straddles the boundary of Shizuoka and Yamanashi prefectures just west of Tokyo, from which it can be seen on a clear day.

This pic was taken on top of Mount Fuji. Most people just go to enjoy the view but I had other ideas. Find rock, lift rock!

Back in town

2008-11-08T12:40:00.000-08:00

After 2 months studying in Japan I am finally back home. Always interesting to visit different countries but you just don't get the same feel for them on a holiday. Japan is a beautiful country with a rich heritage and it is always enlightening to spend time there.

Also held two kettlebell seminars in Tokyo while there. Big thanks to Taikei for without him none would have been possible. He's leading the kettlebell charge in Japan. Good to see some familiar faces and meet new enthusiasts. (kObA without wig on the right!)

It's good to be home:)

Medal of Honor Recipient

2008-08-04T15:08:00.000-07:00

Recieved this in an email from client:

PO2 (EOD2) Mike Monsoor, a Navy EOD Technician, was awarded the Congressional Medal of Honor posthumously for jumping on a grenade in Iraq , giving his life to save his fellow Seals.

During Mike Monsoor's funeral in San Diego, as his coffin was being moved from the hearse to the grave site at Ft. Rosecrans National Cemetery, Seals were lined up on both sides of the pallbearers route forming a column of two's, with the coffin moving up the center. As Mike's coffin passed, each SEAL, having removed his gold Trident from his uniform, slapped it down embedding the Trident in the wooden coffin.

The slaps were audible from across the cemetery; by the time the coffin arrived grave side, it looked as though it had a gold inlay from all the Tridents pinned to it. This was a fitting send-off for a warrior hero.

This should be front-page news instead of the garbage about the military that we see every day in the media.

Since the media won't air this news, I choose to by forwarding it onto you guys. I am PROUD of our military. If you are proud too, please pass this on. If not then rest assured that these fine men and women of our military will continue to serve and protect.

Seperated at birth?

2008-08-03T21:51:00.000-07:00

Dee Snyder

kObA from Japan

More Pics

2008-07-30T16:11:00.000-07:00

Some pics from Tokyo Seminar

2008-07-30T16:07:00.000-07:00

Japan Rocks!

2008-07-20T20:38:00.000-07:00

Lost in Translation

2008-07-15T20:48:00.001-07:00

Participants from Kettlebell Seminar

held in Tokyo on 7th July.

First and foremost I want to thank Taikei for all his hard work in organizing this Seminar. It was an amazing experience . Also special thanks to Nazo.

The day before John Wild(OKC) held a kettlebell demonstration. It was a great day and John did an excellent job of introducing the participants to kettlebell sport.

That night Taikei took me to watch his kettlebell class at his martial arts school. Seeing how far he has come since we first met about two years ago was amazing. He has really progressed a long way since then.

The next day was my seminar. Thanks John you were a great assistant. Translating for the 21 people attending it was a huge task! Taikei and Nazo did an amazing job. The seminar went so smoothly and there was a lot of positive feedback from the participants.

I want to thank all those involved as this was by far my favorite seminar. Maybe it was the coffee bar beforehand;)

Dinner afterwards was a great way to wind down and get to know the attendees.

Looking forward to doing another one soon. I'll post some more pics soon.

Sledge levering in Japan

2008-05-09T15:41:00.000-07:00

I recieved this picture in an email from Mr. Katsutoshi Kobayashi. There was also one of him bottom up cleaning the beast(48kg kettlebell). Stong stuff!

Pennywise - Free to the People

2008-03-08T18:33:00.000-08:00

Pennywise formed in 1988 in the south bay of Los Angeles in the same small coastal community of Hermosa Beach that produced three of the most infamous hardcore punk bands of all time, Black Flag, the Circle Jerks and the Descendents. The four band members, guitarist Fletcher Dragge, original bass player Jason Thirsk, drummer Byron McMackin and vocalist Jim Lindberg, began playing local backyard keg parties to increasing crowds, and with the help of friend Marc Theodore of Theologian Records, recorded a five song E.P. A Word from the Wise. A college radio DJ liked what he heard and gave it to Brett Gurewitz, guitarist and songwriter for L.A. punk legends Bad Religion, who was also starting his own label, Epitaph Records. Epitaph was already putting out Bad Religion albums as well as those of hardcore acts NOFX, Insted, and Down By Law. The band gave Brett a ghetto blaster recording of some new songs and he signed them to their first record deal. The result was their heralded, eponymous 1991 self-titled debut which immediately struck a chord with hardcore fans and action sports enthusiasts alike. In defiance of grunge, the disc helped to define the then-emerging West Coast punk movement. Astoundingly, 1993's Unknown Road sold a few hundred thousand copies and rather typically at the height of the punk resurgence of 1994 the major labels came calling. But the four-piece elected to stay put and released another Epitaph smash with 1995s About Time. When the tragic death of Thirsk the next year put the future of the collective in serious doubt, they rallied and regrouped with new bassist Randy Bradbury for Full Circle. The popularity of Pennywise continued to swell as the 20th Century ended, first with the success of 1999's Straight Ahead, followed by the riotous 2000 concert disc Live at the Key Club and the groups highly praised 2001 disc Land of the Free? An ensuing tour was highlighted by a sell-out gig at the 14,000-seat Long Beach Arena. After taking a year off for introspection, the group reemerged stronger than ever in 2003 as evidenced by the glowing accolades From The Ashes received. In early 2005, as Epitaph reissued remastered, content enhanced versions of the groups first four albums, the band reconvened to craft what would ultimately become The Fuse. After performing the more shows worldwide than they’ve played in recent years to support The Fuse, including a string of sold out House of Blues shows in L.A. and Orange County, the band again headlined the Vans Warped Tour in 2007, an entity they and a handful of other influential artists help turn into the longest running and one of the most successful American Music Festivals. As of now the band is hard at work on their yet to be titled next album, scheduled for a march 2008 release.

New additions

2008-03-07T21:39:00.000-08:00

Atlas Stones 16" #182

18"#238

A lot of room for improvement. Still have to make a lifting platform.
Good times!

The Usual Suspects

2008-01-20T22:17:00.000-08:00

Sunday visitors

Humans crave violence just like sex

2008-01-18T17:38:00.000-08:00

For the experiments, the researchers placed a pair of mice, one male and one female, in a cage. Then, the female was removed and a so-called male intruder mouse entered the cage. That triggered aggressive behavior in the resident male. The tell-tale signs of aggression included tail rattle, an aggressive sideways stance, boxing and biting.

After the initial scuffle ended, the resident male mouse was trained to nose-poke a target to get the intruder to return. Results showed the home mouse consistently poked the target and fought with the introduced mouse, indicating, the researchers say, that the aggressive encounter was seen as a reward.

Link

Happy New Year

2008-01-01T16:21:00.001-08:00

2007-10-17T09:28:00.000-07:00

I will be back to blogging in the new year. Blog will be a new format/style.

Ken

Training

2007-05-19T13:38:00.001-07:00

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

Henry Rollins http://www.comeinandburn.com/archive/details193.htm

This weeks training

2007-05-19T12:59:00.000-07:00

Lots of volume and some improvements this week. Been playing around with technique and enjoying the training a lot. Must have eaten something bad yesterday and so taking today off. Apart from that everything is going great.

Mon
AM
Snatches #24 6/6 mins @ 10rpm x 2
Swings #32 20/20 x 2 , 30/30 x 1
1 arm jerks #32 2 mins @ 6rpm x 3
1/4 squats w/purple bands 50 x 3

PM
Jerks #24's 3 mins @6rpm x 3 sets
1 arm jerks #32 2 mins @ 6rpm
Swings 20/20 x 2

Tuesday
AM
Snatches 4/4 mins @ 11rpm, 2/2 mins @ 27/27 x 2
Swings #32 30/30, 20/20
1 arm jerks 4 mins @ 6rpm, 2 mins @ 6rpm
1/4 band squats 50 x 3

PM
Jerks #24's 5 mins@ 6rpm
1 arm jerks #32 2 mins @ 6 rpm x 2
Swings 20/20 x 3
1/4 band squats 100 x 3

Wed
AM
Sledge levering #16 choked x 1
#12 1/2 1 x 4
Zercher jump squats #60 sandbag 50 x 5

Thurs
AM
Snatches #16 20/20
#24 40/40 @ 6 mins, 36/40 @ 4 mins
Swings #32 20/20 x 3
1 arm jerks #32 4mins @ 6rpm x 2
1/4 band squats 100 x 3

PM
Jerks #24's 5 mins @ 6rpm, 3 mins @ 6rpm
1 arm jerks #32 2 mins @ 6rpm
Swings #32 20/20 x 2
Zercher jump squats #60 sandbag 100 x 2

Fri
AM
Snatches #16 20/20
#24 8 mins @ 12rpm, 4 mins @ 12rpm
Swings #32 30/30 x 2
1 arm jerks #32 1min @ 8rpm x 3
1/4 band squats 100 x 5

PM
Jerks #24's 3mins @ 6rpm x 3
Zercher jump squats #60 sandbag 50 x 3

Thanks for reading:)

Happy Mothers Day

2007-05-13T17:21:00.000-07:00

My Mum. One of the strongest people I know!

This weeks training

2007-05-12T18:09:00.000-07:00

I am happy with the progress I am making. I am not looking to increase reps at this stage just trying to learn and unlearn as much as I can. The goal is proficency in the exercises. I gotta say this is tough training but I am enjoying it a lot.

Monday
AM
Dbl Jerks 24kg 5 mins @ 8rpm
Swings w/32kg 40 (done in two sets of 20/20)

PM
Snatch 24kg 6mins @ 12rpm
1 arm jerks 32kg 4mins @ 6rpm

Tuesday
AM
Dbl jerks 24kg 5 mins @8rpm
Swings 32kg 40 (done in two sets of 20/20)

PM
Snatch 24kg 6mins @ 12rpm
1 arm jerks 32kg 2 mins @ 6rpm

Wednesday
Sledge levering #16 (4" from end) x 1
#12 1/2 1 x 2
Tire flip #600 5 x 3

Jump stretch 1/4 squats 100 x 2

Thursday
AM
Dbl jerks 24kg 5 mins @ 6rpm
2mins @ 6 rpm
Swings 32kg x 40 (done in two sets of 20/20)

PM
Snatches 24kg 3mins @ 10rpm

Friday
AM
Dbl Jerks 24kg 5 mins @ 6rpm
2mins @ 6 rpm

Swings 32kg 20/20, 24kg 20/20, 32kg 20/20

PM
Snatches 24kg 8 mins @ 12rpm
1 arm jerks 32kg 4 mins @ 8rpm

Saturday
Dbl jerks 24kg 6mins @ 6rpm

Change in training direction

2007-05-05T14:21:00.000-07:00

My training was not heading the way I wanted it to so I have made changes to bring it back on course. I have way too many toys to play with and my goals were not focalized.

The things I needed to change were to have specific goals, limit the tools I need to use, a balance of strength & conditioning and also to have carry over to other activities in life.

I can remember when I first started training sports competitively. Running was very simplistic and fun. No two days were the same but the movement was basically the same day to day. We mixed it up doing sprints, 400 meters and longer runs. Also hill runs were one of my favorites! The same as when I first started training with kettlebells. I really only worked with the basic movements. I felt good and definitely noticed nice carryover to ther aspects of daily life. I remeber at the time I only had a few bells.

When I was at the Fedorenko cert of course I was impressed with his abilities. WOW! The main thing that fascinates me is his carryover to other lifts(without specifically training them). I have a much better understanding of what GS is about. It will be a tough road but will suit my needs well.

Anyways blah blah blah.... here is this weeks training:

Mon:
AM Jerks #50's 25 reps @ 6 rpm
1 arm swings #70 20 x 1

PM Snatches #50 30/30 @ 10 rpm
1 arm jerks #70 9/9 x 2 @ 6rpm

Tues:
AM Jerks #50 x 24 @ 6rpm ; x 12 @ 6rpm
1 arm swings #50 x 50/50

PM Snatches #50 x 40/40 @ 10 rpm
1 arm jerks #70 x 10/10 @ 10rpm; x 9/9 @ 6rpm

Wed:
Squats #100 100 X 1

Thurs:
AM Jerks #50'S X 24 @ 6rpm
1 arm swings #70 20/20 x 2

PM Snatches #50 x 40/40 @ 10 rpm
1 arm jerks #70 x 12/12 @ 6rpm

Fri:
AM Jerks #50's 24 @6rpm
1 arm swings #70 20/20+20/20 (no rest)

PM Snatches #50 L50 R55 @ 10rpm - 10 mins
* at 9.30-10.00 on right side did 10 reps, first time doing 10 mins
1 arm jerks #70 12/12 @ 6 rpm

Nothing glamorous but that ain't what I'm about;)

I am still alive

2007-04-27T16:48:00.000-07:00

Just have a lot on my plate at the moment. Training is going to take new/old direction. I will post more next week when I get a chance. Hope you are all doing well and life is good.

Updates

2007-04-04T15:02:00.000-07:00

Had a great Kettlebell Seminar over the weekend. Tom Shook came down to help out. Much thanks to him for doing so. I always enjoy doing seminars and meeting new people. No pics as I forgot to take any!

Tom's friend Podunk came down with him and we hit a little workout after. All the usual fun and games. "Good Times"

Taking it easy this week doing mobility and little bit if this and that;) The wife is on holidays and so enjoying some extra time with her.

Might go for a run tommorow and loosen out the cobwebs.

Todays training

2007-03-28T21:53:00.000-07:00

Sled + #45 runs forward & backward 200 feet 4 x 1

Hurdle jumps 26" x 10 33" 3 x 6

Explosive/plyo pushups 4 x 10

Catch up time

2007-03-26T13:32:00.000-07:00

I am not going to offer any excuses but do apoligize for not being on my blog for a bit.

Updates:

LaJolla Seminar was awesome. It was a small but great group of people. Thank you to all that attended and for the positive feedback. Thanks Franz & Yoana it was great working with you both and I look forward to doing another seminar with you again. Thanks for letting me stay at your new home. Stay Tuned;)

Was in Arizona over the weekend to finish up the z-health cert. There has been a bit more talk about zhealth in various places. The way I see it: It is a great moblity system and has to be done precisely. Like all systems it is not standalone. I am looking forward to implementing the concepts into my training style.

A real highlight of the weekend was visiting Josh 'Sandman' Henkin's gym. Got to play around with the atlas stones for the first time! Great fun and so different, unique and fun. Flipped the #900 tire for 4 singles but they were not pretty;) Josh had a #1200 but I will have to think about it another time. It was great meeting Josh and his wife and they very kindly let me stay at their home. I really want to thank them for their kind hospitality. I am looking forward to working with him in the future. Stay tuned for that also. http://www.ifsstrength.com/

My training/life has been doing a lot of labor work in the garden still. Trying to find the balance between that and work doesn't leave the time or energy to 'workout'. Not really missing it that much though. It is great to be working/exercising and achieving something beyond the physical and mental. I am going to the Federenko cert in April so I will have to pull my finger out so to speak.

3 day hike

2007-03-15T21:22:00.000-07:00

I was talking to my dad yesterday after they got back from a 3 day hike. He said it was only about 30 or 35 kilometers but it's not the distance it's the terrain. Food for thought there.

Off to LaJolla tommorow to do a Seminar with Franz & Yoanna of Revolution. It is a tough job but someones gotta do it;)

Sac Chainsaw Masacre

2007-03-12T23:43:00.000-07:00

There is so much more involved in a tree growing than chopping one down.

Been doing more gardening. Chopped down 3 trees and it was hard work but great fun. Climbing, dragging, chopping, lifting....No reps, No sets just good hard labor intensive work:)

Tommy Kono lecture/ instruction on Olympic Lifting Part 1

2007-03-09T11:28:00.001-08:00

Tommy Kono lecture/ instruction on Olympic Lifting Part 2

2007-03-09T11:25:00.001-08:00

It ain't pretty but

2007-03-07T21:05:00.000-08:00

it gets the job done. Anyway who wants to be pretty!

Rolling thunder on blocks* #100 5 x 3

TNT Band presses 3 yellow 3 x 3

Ring chins 3 x 3

*The extra foot in the range of motion feels awesome.

Todays training

2007-03-06T20:15:00.000-08:00

Beach Boys cruising day.

Club #15 Pendulums 10 x 2
Shield cast 10 x 2

#10 sledge front levers 2 x 2

Sled drag #100 + sled Press x 10 & forward drag 100 feet
Row x 10 & back drag 100 feet

Punchbag light & short

Planks 30 secs x 2

Saturdays & today

2007-03-05T21:24:00.000-08:00

Sat was a fun day at the park. Couple of different circuits.

Swings as warm up

#1 (3 times through)
Double KB cleans #36's x 10
1 hand Swings #50 x 5/arm
run approx 400 feet

#2 (3 times)
BW squat x 5
Jumps
cone runs
run approx 200 feet
Jumping lunges x 5/leg
Jumps
cone runs
run approx 200 feet
Push ups x 5
Jumps
cone runs
run approx 200 feet

#3 using #36 KB
Snatch x 5
jump runs same as above
Snatch x 7
jumps runs
Snatch x 9
jumps runs
snatch x 5
jumps runs
snatch x 7
jumps runs
snatch x 5
jumps runs
snatch x 5
jumps runs

#4 (2 times)
Lateral jumps x 3
Forward jumps x 3
run approx 200 feet
Med ball #60 shouldering from zercher position x 5/side

Jogged 4/6 of a mile

Power wheel approx 100 feet forward & then backwards

*Jumps were done over either a 3 foot or 2 foot hurdle

Today

Skip as warm up

Double clean KB #50's 5 x 3
Med ball push press #100 5 x 3

Plank on hands 2 mins
on elbows 2 mins

Dan John Video

2007-03-01T11:23:00.000-08:00

Dan John' site

Todays training

2007-02-28T20:59:00.000-08:00

Tools

Cut down a tree

Did some sandbag zercher squats, shouldering and shouldered squats. It is great being outdoors and working hard! The best!

Monday training

2007-02-26T20:54:00.000-08:00

D/L #255 4 x 2
#385 3 x 3

weighted Chins on rings #50 2, 3 x 2

Not really sure if I am enjoying deadlifting again or not. Will see.
Bought some sand so will be making some heavier sandbags:)

Saturday training

2007-02-24T18:55:00.000-08:00

Rolling thunder #100 x 5
125 x 3
145 x 2

Cleans
#70 x 5
#88 x 5
#106 5 x 3
supersetted with chins 5 x 5

Sandbag zercher squats 10 x 3

Flippin' fun

2007-02-22T20:13:00.000-08:00

Joe Sarti from San Jose dropped by with a couple of his fighters yesterday(Dave and Jeff). Both very strong guuys in their own right!

Great to have visitors drop by. Played around with a few different things but the tire was the hit. Fat bar deads, rolling thunder, sledge levering, rope climbs and tire beating with sledge.

Deadlifts and swings

2007-02-20T20:58:00.000-08:00

Deadlift (reg. diam bar)
#205 x 5
#255x 5
#355 x 3
#375 x 2
#395 x 1

KB swings #50 2 hand 50 x 1
1 hand 25/arm x 1

TNT cables

2007-02-19T21:40:00.000-08:00

Great compliment for overhead pressing.

2 yellow & 1 magenta 5 x 6 sets

Done explosively.

Check them out here: Lifeline USA

Wed & Thurs training

2007-02-15T20:40:00.000-08:00

Wed
Tire Flips 5 x 5

Thurs
2 handed KB Swings #108 10 x 2

Double KB front Squats #88's 3,4,5

Zhealth on both days. GTG on Wed & R-pahse today.

Kettlebell Slam

2007-02-13T17:22:00.001-08:00

Training updates

2007-02-13T15:17:00.000-08:00

A lot of my training at the moment is revolving around zhealth. Fairly boring read but life isn't always rainbows and unicorns;)

Also I have been doing a lot of garden/labor work. I have really enjoyed being outdoors and the change in the fitness protocol. It is all too easy for me to train too much/hard too often so this is a nice change of pace. I really enjoy being outdoors and working hard. Too few people are doing it these days. One of the reasons I train the way I do is that I don't want to be tied down to training. Freedom and variety in training is important to me. This of cousre has pitfalls(mentioned above) that I have to be very conscious of. I live and learn and this is an important part of growing and life.

Here is a quick rundown on the last few workouts:

Sunday
Band presses 2 yellow + 1 magenta 5 x 6
Very explosive and felt great!

Today
Was going to get the tire out but it has been raining up this way. Soggy!
KB Front squats #50 5 x 5

Tire will be out tommorow:)

Todays training

2007-02-08T20:10:00.000-08:00

Been doing z health in some form everyday and making good progress with it.

Rolling thunder #100 10 x 3

Dbl KB Front squat #70's 5 x 3

Got the tire back out

2007-02-05T17:15:00.000-08:00

It is always harder to go back to something that injured you the last time you used it. Thankfully it all went smooth. I love flipping the tire and it has to be one of the most gratifying things training wise I do.

Dead hang KB snatches #60 5 x 2
#70 5 x 1

Tire flip 5 x 3
KB push presses #70 5 x 3

Farmers walk #70's x 530 feet

Dean Jolly & Omar Clinton

2007-02-04T14:49:00.000-08:00

Had the pleasure of meeting Dean and Omar at the zhealth cert. Both very strong and great guys. Dean travelled all the way from New Zealand! Check out Deans website: PhysicalCultureNZ
Omar doesn't have a website at the moment but I am sure he will have one up soon;)

This weeks training

2007-02-04T14:42:00.000-08:00

Been taking a R&R from the regular training. Playing around with a few new ideas.
Anyways a lot of Z-Health amognst everything.

Wed:
16kg kettlebell
2 mins exercise/1mins rest of:
S/C deadlift
rest
Tact. Lunge
Rest
Push press
Rest
Push press
Rest
High Pull or Swing
Rest
Swing Squat

Ribbon 5/side x 1
Windmill 3 x 1

Fri:
24kg KB
2 hand swings 10 x 8
1 hand swings 10 x 3

Sledge front levering #16 approx 3/4 of the way x 2/side

Z Health Cert thoughts

2007-02-01T15:19:00.000-08:00

I am a very nuts and bolts kind of person. When I first got R-Phase from Z-health I tried it a few times and didn't think anything too major about it. I put it back on the shelf and didn't really see the point to it.

After reading a bit more and hearing the benefits has led me to give it another go. Mainly Steve Maxwell, Josh Henkin and a few others got me curious about it. So I signed up for the cert with the mind of 'what exactly is going to be taught for six days!' These are just basic movements. Or so I thought.

As they say, the older you get the more injuries you have to live with. Something I do not want to buy into. I love to train and being injured is no fun at all. With the mobility drills I thought I was doing correctly, I was actually doing incorrect. I noticed major differences in my posture after doing the exercises correctly. I felt much more mobile and fluid than I have in a long long time.

Being a full time trainer, my assessments were what I thought were practical and a good representation of imperfections and potential problems. I always saw the assessment as laying the foundation for the training program. I now understand how to have a better toolbox and way of assessing.

Z-health has a great way of assessing your clients. It works and it works fast. I am nowhere near the level of assessing that I would like to be but here is what one of my clients had to say:

"Z-Health ia amazing. The results were instant and obvious. I am excited about learning and practicing more."

This was after working with him for about 10 mins. I was so happy to see major changes so quickly.

It is great to be able to show people these exercises and see the obvious changes that are going on.

I am looking forward to learning more for my clients and myself.
If you are interested in learning more about what Z-Health has to offer visit their website Z Health

It was an amazing experience and I learned a lot and look forward to learning even more in the next three days.

Tom Shooks new article

2007-01-25T11:02:00.000-08:00

New article by Tom Shook on Dragondoor. Good stuff Tom.

Functional Firefighter Fitness

I am off to Z-Health cert. Catch you all when I get back.

Kettlebell only workout

2007-01-23T20:22:00.000-08:00

Calf is feeling much better. Good to be moving some weight around.
Combos felt good. Shortened the rest as the exercises went on.

Tunes: Killing Joke

Snatch + Overhead Squat #50 5 x 3

Clean + Rack Squat #70 5 x 3

Swing Squat #88 5 x 3

Windmill #70 3 x 1

Plank 2 mins x 1

Jan KB Seminar

2007-01-20T19:02:00.000-08:00

Todays KB Seminar attendees. Great group of people with a common goal!

I always have a great time doing Seminars.

Not feeling 100% yet but training will be back on this week. Thanks for all the comments in the post below. Much appreciated.

Great time to reflect

2007-01-16T15:55:00.000-08:00

I have not injured myself training for a long time.
Sure there have been some aches and pains but no
injuries. Anyway Saturday wasn't really
concemtrating on what I was doing and strained a
calve. Nothing bad but it will give me a good
opportunity to reflect and refocus the training.
Training at the moment will be based upper body
work but just taking it easy on the legs and prep
for Z-health cert. A lot of lower body band work.
Looking forward to being back at it soon enough;)

Todays Fun

2007-01-10T21:08:00.000-08:00

Windmill #70 KB x 3

Circuit Twice through

Skip 1 min
BW jumping lunges x 20(10/leg)
Skip 1 min
BW jumping squats x 20
Skip 1 min
Pushups on Med ball x 20
Skip 1 min
Deck Squats x 10

todays training

2007-01-08T21:31:00.000-08:00

sledgehammer front lever #10 2 x 2 (done as singles)

Floor press #88's 5 x 3
Double rows #88's 5 x 3

Sandbag #60 circuit 3 times through
Rotational shouldering x 5
Push press x 10
Zercher squat x 5

Planks 1 min x 2

Todays training

2007-01-07T15:12:00.000-08:00

Rolling Thunder #80 5 x 2; #110 x 15; #125 x 15

Ring Chins #36 KB 3 x 4

Circuit five time through w/no rest (total time 5 mins)

Sledge chops on tire #16 x 15 secs

Med Ball shouldering #80 x 15 secs

Jump rope x 30 secs

Sled rope pulls approx 42 feet

#205 x 2

#305 x 2

Behind the back finger curls #100 5 x 2

Todays training

2007-01-04T20:44:00.000-08:00

Sumo deads KB #70 10 x 3
Windmill KB #70 3 x 3

Double KB floor press #70's 5 x 3
Renegade rows Kb #70's 5 x 3

Side press KB #50 5 x 1; #30 10 x 1

KB front circles #30 10 x 1

Who would have thought?

2007-01-04T12:04:00.000-08:00

“You’re not going to find weight loss in a bottle of pills,”

Todays training

2007-01-03T21:33:00.000-08:00

Sledge front lever #8 3 x 2

Circuit 1 done four times through (total time: 8 mins)
Dead cleans #70 6 reps(15 secs) rest 15 secs x 2
Jump rope 1 min

Cir 2 15 done four times through (total time 2 mins)
Dumbbell Snatch #40 x 15 secs (7 reps)
BW Squat 15 secs ( 10 reps)

Farmers Walk #40 Dumbbells 1075 feet (quick rest once halfway)

Workout felt great!

Last one for 2006

2006-12-31T19:11:00.000-08:00

KB #70 swing combo two hand, darc, and 1 hand circuit

run 2 miles

med ball #20 abs

Quick and simple. Nice way to wrap up the year. Hope you all have a great new year!

Training Today

2006-12-30T18:09:00.000-08:00

Skipping as warm up

Sandbag cleans #55 10 x 2
DB Push press #40 5 x 2

Band presses (2 yell. + 1 mag.) 5 x 5
Tire flips 5 x 5

Finger curls (behind back) #55 10 x 1
#75 5 x 2

Todays fun

2006-12-28T20:42:00.000-08:00

High Pull #50 10 x 2

Bench press #135 13 x 2; #155 13 x 2; 1 KB #50 15 x 1
Chins BW 5 x 5

Zhan Zhoung 15 mins

Todays training

2006-12-27T20:26:00.000-08:00

After a couple of rest days it was great to get back into it:)

Club #15 pendulums 10 x 1

Rolling Thunder #80 5 x 1
#120 15 x 2
BW Chins 5 x 2

Windmill #70 3 x 1

Great day for a run

2006-12-23T17:04:00.000-08:00

Did a nice 3 mile run with a friend this morning. Nothing
too fast but good fun. Haven't run in a while and although
I don't love to run it was good to get out.

Later
KB MP #60 5 x 2 (10l+10r)
rest 30 secs
KB MP #60 5 x 3 (15l+15r)

This was way harder than I thought it was going to be.

Blob deads #30 5 x 1
Still feeling a bit of pain in the right elbow but it is getting better.

Todays Training

2006-12-22T20:30:00.000-08:00

Z-Health

10 mins Zhan Zhuang

Trained in a gym today

2006-12-21T22:15:00.000-08:00

One of my clients took me along to his gym today.
Not really my cup of tea but still was good fun.
The Govenator was there working out but didn't
see him. Anyways:

Kettlebell Swings 2 hand #70 10, 5

Deadlift
#135 X 5
#225 X 5
#295 X 5
#345 X 3
#395 X 2

Kettlbell Long Cycle #60 x 3,6,9

Zhan Zhuang x 5 mins

Todays training

2006-12-20T20:25:00.000-08:00

Skipping

1 hand Kettlebell swings #50 10 x 2

Rolling thunder #75 x 5
#95 x 5
#125 10 x 2

Later

Kettlebell MP #88 1 x 3

Kettlebell cleans #106 3 x 3 no rest

Planks front x 30 secs, side x 30 secs, front x 30 secs & side x 30 secs

Zhan Zhuang

2006-12-20T13:04:00.000-08:00

Chi Kung (pronounced 'chee-gung') is an ancient Chinese exercise
system combining meditation and slow, gentle movements to
promote health and relaxation. Standing like a tree (Zhan Zhuang
pronounced Jan Jong or Jam Jong) is a series of standing positions unique to Chi Kung.
It is an opportunity to pay careful attention to the tensions in your body and your nervous system. There are nine basic positions of which at the moment I am doing the second one (holding the ball).

Here is a quick rundown on the first and second positions.

Position One (Wu Chi):

Stand in a relaxed position with your feet shoulder width apart and feet pointing straight ahead. You should feel stable and centered.
Let your arms hang loosely at your sides and relax your shoulders as well.
Slightly bend your knees, tuck your pelvis under but don’t stick your belly out.
Keep your back straight and lengthened.
You should keep your eyes open and looking forward.
Breathe deeply with a focus on the exhalation. Do not hold tension in any part of the body. If you have tension it will not take long for you to find it. Try to relax it as much as possible.

Position Two:

Bend your knees slightly more than the first position.
Hold your arms in a circle in front of you. Imagine you a holding a large ball in front of you.
If your shoulders get tired you can lower the arms.
Keep your fingers spread.

Start by doing position one for five minutes a day and build up to ten and then introduce the second position. Start off in the first position and then raise the arms. When you finish relax in the first position and then shake your arms and legs.

When I first started it was hard for me to do five minutes but yesterday I did fifteen for the first time. My friend that introduced it to me told me there a people who stand for six hours straight!
It is a very challenging but keep at it and you will see many benefits from doing it.

For more information on Chi Kung visit: http://www.chi-kung.org/chikung-e/sifu.htm
I have a couple of his excellent books.

Todays training

2006-12-19T20:08:00.000-08:00

Z health

zhan zhuang (Standing like a tree) 15 mins

I am really enjoying this phase of my training.
Starting to see the benefit of doing Z health on a regular basis and looking forward to next years cert.
Zhan Zhuang is very intense but an enjoyable learning experience. When I first started 5 mins wasn't within my grasp.

Worked out with the class

2006-12-18T21:40:00.000-08:00

Worked out with the class tonight! They are a huge inspiration to me.

Joint Mobility

Halo 3 x 3
Sumo Deads 6 x 3

Windmill3 x 2
Squats 6 x 2

12 mins of:
See Saw Press #50’s 5 x 11
Alternating Row #50’s 5 x 11

Rest 4 mins

12 mins of:
Double Swings #50’s 5 x 7
Double Squats #50’s 5 x 7

Ribbon 6 x 2
Rengegade Lunges 6 x 2

Todays training

2006-12-16T18:14:00.000-08:00

z-health

Dead KB snatches #60 5r+l x 5

Alt cleans (1 beat) #50's 20 x 2

Double KB High pull #88's 5 x 2

Farmers walk #88's 220 feet

Have a little bit of right elbow fun going on at the moment so grip training is being kept to a minimum at the moment.

Dragging fun

2006-12-14T20:18:00.000-08:00

Z-health

2 hand swings #70 x 10
1 hand swings #70 x 10
High pull #70 x 10

Sled drag 70 feet up & pull back 70 x 5
Med ball #60 x 10 MPress & 10 PPress (except set four only 5 + 5)

Nice little smoker.

Couple of days training

2006-12-12T20:14:00.000-08:00

Well it was great some friends over but now back to training alone!

Monday
Z Health - R phase

Zhan Zhuang 10 mins

Today

Z Health R phase

DBL KB squats #50's 10 x 5

Supermans 10 x 2

Got forearms?

2006-12-09T18:53:00.000-08:00

No Stone left Unturned

Joe Sarti and his friend Mike made the trip up today for some fun. Pete Diaz and big Corey also stopped by. Some heavy weights got lifted and we got owned by some but it was a great day.

Clubs, rolling thunder, blobs, tire, heavy med balls, fatbar and even a little sledge levering.

I can't remeber exact weights but I will go from my bad memory(chime in if you can remember guys)

Rolling thunder up to #150 or 160?
Blobs up to #35(big jump in my blob weights from there to a purely evil #45)
Tire flips were for singles or doubles undercover cause of the rain
Med ball #150 overhead & #200 shouldered
Fatbar up to #230 or 240

I was too into the workout to take too many pics but got off a couple

Pete on the #150 MB, Mike on the #200, Big Corey on the Fatbar

It was a great day and just wanted to thank the boys for dropping by. I am sure they will remember it well tommorow;)

Todays quickie

2006-12-07T20:07:00.000-08:00

Z-health

Played around with the clubs for a bit

I am enjoying the z-health and am looking forward to going to the cert. I can see this being a valuable asset.

Clubs as always fun:)

I was talking to Tom Shook about the last time he was down and was reminded that we didn't even pick up a kettlebell the whole time! That was a great workout.

Hmm in retrospect here is Tom with the beast;)

Wednesdays training

2006-12-06T20:30:00.000-08:00

I have been doing a lot of z health in preparation for next years cert so the workout volume is lower at the moment. Only so many hours in the day;)

Tire flip 6 x 5
1 1/2 min breaks inbetween

Simple and brutal.

Mondays training

2006-12-04T18:03:00.000-08:00

R-Phase(z-health)
Zhan zhoung x 10mins *

Windmill #70 x 3

Mil. Press 1,2,3 x 3 rest at top of ladder for 1 min

Bag 1 min work/ 30 secs rest x 5

Scorpions x 20

*first time done for 10mins without looking at time.

New articles

2006-12-03T12:56:00.000-08:00

Sara Cheatham doing an overhead squat

Couple of new articles up on my site:

How Women Can Get the Most Out of Their Workouts by Sara Cheatham M.S. RKC

How to generate power for hand strength by Chuck Halbakken RKC

The Other Side of Strength

Saturdays training

2006-12-02T21:10:00.000-08:00

Clubs #15
Double pendulums 20 x 2
double swipe w/press 20 x 1
behind head circles 20 x 1

Couple of days training

2006-12-01T21:44:00.000-08:00

Thursday

z-health
meditation (Zhan Zhuang/standing like a tree)

Friday

Skipping as warm up

2 hand swings #88 x 10

1 arm high pull #88 x 10
#106 x 10,8,6,4,2

Bagwork 4 x 1 min rounds

Todays training

2006-11-29T16:49:00.000-08:00

Changing from my regular joint mobility to z-health.

BU press #60 KB 3 x 3
Chins on rings #50 KB 2 x 3

Blob passing from hand to hand #30 20 x 2

Bagwork 2.54, 3.50

Will do some extensor work later.

kettlebell hot potato variations

2006-11-29T10:24:00.001-08:00

kettlebell hot potato variations

Todays training

2006-11-28T20:23:00.000-08:00

Windmill #70 3 x 2

Club #15 Pendulum x 10 both directions
Swipe with press x 10
Behind head circles x 10 both directions

Sled #145 Pull 70 feet + Pull 70 feet x 4 - 9mins 25 secs

The sled absolutely kicked my ass. Felt great after I recovered but it was a killer. Dragging it accross grass makes it way harder.
Windmills feeling really good. Glad that I started them back up.

Mondays training

2006-11-27T17:36:00.000-08:00

BU cleans #88 3 x 3
Chins on rings BW 3 x 3

Rolling Thunder #125 x 1
#150 1 x 6

Hand extensor 20 x 3

Felt good doing BU cleans with the #88 as haven't done it for a bit. Had good carryover to RT and the grip felt good and primed.

Saturdays training

2006-11-26T13:47:00.000-08:00

Skipping as warm up

Windmill + overhead squat KB#50 3 x 1

High Pull KB#50 10 x 5 (3 mins 20 secs)

Chins on rings BW 3 x 5

Blob deads #50 1 x 5 assisted

Played around on punch bag

Later did some hand extensor work 10 x 7

Training with the class tonight

2006-11-22T21:07:00.001-08:00

Trained with the class tonight! Lots of sweat and fun before the feasting tommorow;)

Did some clubs in the morning pedulums and swipe with press

Clean & Press #30 KB 1,2,3,4,5 x 7

Sumo deads 6 x 2
Windmill 2 x 2

Plank regular x 1 min
side x 1 min/side

Don't get to play with the class very often. Always great fun when I do.

Have a great Thanksgiving.

Tuesday's Training

2006-11-21T21:19:00.000-08:00

Feeling much better after the little session yesterday. Still I will try my best to take it easy this week and it is a good opportunity to play around a bit;)

Double Kb Mil. Press #50's 1,2,3 2,3,4 3,4,5
BW dips on rings 1,2,3 rest 2,3,4 rest 3,4,5
Did press then dips and rest was approx 2 mins

Rolling Thunder #100 10 secs x 3 (l+R)

Bag work couple of rounds 3 mins & 2 1/2 mins rest approx same time

Presses & dips felt great. Haven't done double presses for a while so it was a good change.
Bag is good fun. Is a nice addition to the training.

It feels great to sweat.

2006-11-20T16:49:00.000-08:00

This is the first day back and I gotta say that there is something special and unique about sweating! I feel so much better physically and mentally. Just what the doctor ordered. Took it easy and got a new toy:)

Body Snatcher from Ringside.com

Anyway here is the workout:

Swings 16,24,32,24,16 x 5
Squat 16,24,32,24,16 x 5
Mil. Press 16,24,32,24,16 x 5
High Pull 16,24,32,24,16 x 5

Took approx 3-5 mins between exercises and a couple of short rests on the squats and MP.
Then played around on the bag for a bit! Good times.

Absence from the Blog

2006-11-19T14:50:00.000-08:00

Body decided it was time for me to take it easy for a bit so decided to give me a cold. Feeling a lot better today and will be back to posting again this week. Hope you all had a great weekend.

Thursday's training

2006-11-16T20:28:00.000-08:00

KB Floor press #50 10 x 3

Gripper BBSA 5 x 5
Finger extensor 5 x 5

Wednesday's training

2006-11-15T21:32:00.000-08:00

BU press #60 KB 3 x 4
Ring chins #20 KB 3 x 4

Finger extensor using band 10 x 5

Tuesday

2006-11-14T20:09:00.000-08:00

Club #15 Pendulum 6 x 3
Swipe with press 6 x 3

Finger extensor 10 x 4

Fatbar deads #145 x 5, #195 3 x 3
Ring dips BW x 5, #50 kb 3 x 3

Front lever #10 sledge 1 x 3

Blobs

2006-11-13T21:49:00.000-08:00

Monday training

2006-11-13T21:43:00.000-08:00

Rolling thunder #100 5 x 5
1 arm pushups(assisting with thumb) 5 x 5

Plate curls #20(2 x 10's) 5 x 2