Friday, June 29, 2007

1035kg weight pull

Here is an American bulldog pulling 1035kg


Clean and Press 32kg
10x5 L,R

Cleaned the bell after every press. This finished tearing the rest of the skin off of my hands after level II. I don't have to worry about that anymore. The reps felt really good and strong. I have finally got my desire to train back so all is good.

Tuesday, June 26, 2007


Mark, Will and I last weekend

After getting back from St.P. things have been crazy. I've gotten little sleep and not enough food and that sucks. So today I kept the training short.

Double 32kg MP 5x5
Pull ups 3x3

Monday, June 25, 2007

I'm Back

I am never surprised with the amount of information that is given during a Dragon Door event. Every time I attend a certification I learn something new, level II was no exception. All of the presenters were fantastic. Rif and that damn foam roller. WOW THAT IS SOME PAIN! I can only imagine the pain that he had to endure to regain the function that he has, amazing. Kenneth Jay ( Uber Human), put us through a great snatch workout, to show us what real cardio is all about. HINT, there was no running or bikes involved. He and Tommy were fun to hang out and eat dinner with on Saturday. Brett Jones presentation was on Functional Movement Screening. It was amazing and very humbling. I will be doing more of that in the very near future. Then there was Will Williams. I shared a room with Will and had a blast what a great person. We talked life, training and of course RKC. It is amazing how a little pain brings people closer together. Last but not least Pavel. I have said it before and will say it again. He has been one of the most influential people in my adult life and I thank him for that.

Thanks to Kenneth and Tommy for the invite to Denmark next year to be a Team Leader. I can't wait.

Tuesday, June 19, 2007


Practice again

3x3 BW pull ups with a pause at the top
5x5 MP 28kg Easy!!

I have to say I have great clients. A bunch of them posted comments on the instructors page and I only had to pay them $10 each! Not really. It's always great to hear that what you are doing is making the impact that you want it to. I am very fortunate to have people that are willing to work hard and trust me. Thanks to all of you who have posted a comment for me I owe you big.

Fitness means something different to every person that walks the planet. A six pack, size 4 jeans, 500 pound bench, pressing the beast or running 26.2 miles(don't ask me why). I have been lucky enough to have people that get what I'm all about. I will give you a hint it has nothing to do with 26.2 miles.

Friday, June 15, 2007

nice and easy

Practiced movements that will be tested at levelII.

windmill and bent press 3x3 L,R on both exercises
pistols 3x3 L,R
pull ups 3x3 with pause at the top

It has been a good week. I have felt very strong even though this is a low carb portion of the Zero Tolerance diet. I am really looking forward to getting together with everyone next weekend.

Thursday, June 14, 2007

What a Jerk

Short cycle clean and jerk 2 24kg
Battle Ropes 3x20 seconds double overhand waves.

Nothing fancy and not real hard, had a great sweat going. My buddy wimped out and started with 20kgs and didn't even get all his reps. What a skirt!!!

Tuesday, June 12, 2007

Water bottles

I was unloading 5 gallon water bottles from my car today and remembered something I was working on this winter. Bottoms up clean and press with a full bottle. I have been able to do sets of 3 bottom up cleans but never the press. I grab the bottle by the neck and clean it just like a kb. Great on the grip and it forces you to keep the elbow tight on the ribs. If you don't you aren't going to catch it. So I played with the clean before my work out today. To press it is very tough because of the water. The rest of the session is as follows.

24kg Snatch

150 reps per side 300 total x 24kgs= 15,900 pounds

I did the first 8 sets with a bell with the new finish. My hands were on fire!! I switched to my old bell from 2002 and blew through the last 60 reps. I guess it is time to get the sand paper out and work on some handles.

Monday, June 11, 2007

For the Snideman's

Franz and Yoana,

It was great to have dinner with both of you and thank you for the kind words. Here are the kids. Top picture is Peanut(92 pounds). Bottom Maximus(135 pounds) and Willa(45 pounds) but only 5 months old. All three are American Bulldogs

Back from St. Paul

I didn't have to team lead or assist for the June cert, but I had two students taking it. I decided to go out and show my support. I wanted them to understand that the RKC is more than a certification. They both did great and did me proud. They are no longer my students, they are now part of the family that is the RKC!

Congratulations to Diane and Nate it is well deserved.

I'm leaving for the Level II in 10 days. We are going to be tested on 5 exercises during the course so I practiced all 5 today.

24kg Windmill 3x3 L,R
24kg Bent press 3x3 L,R
Pull ups with a pause at the top 3x3
Pistols 3x3 L,R
34kg Jerks 3x3 L,R

Form was key today. I haven't bent pressed in some time it felt good

Friday, June 8, 2007

Rif Style

This workout was for my buddy Rif

Double KB military press

A pair of 32kg bells 35 min and

15 sets of 5 reps

75 reps total x 140 pounds =10,500 pounds lifted

Thursday, June 7, 2007

Thursdays work out

Needed to get some leg work in today. Nice and simple

Hip belt squats

90# 1x12
180# 1x10
225# 1x8
270# 1x3
315# 1x1
180# 1x15

Pull ups attached to monster mini band 5x3

If you have never used an Ironmind Hip belt for squats give it a try they are ruthless.

Wednesday, June 6, 2007

Food for thought

How hard are you working?

This is an amazing thing to me, I see it every day. How hard people think they are training and how hard they actually are working. Our jobs as trainers is to have people do things they think they can't and we know they can. So the question becomes why can't they do it on their own? I feel there are a few reasons that really stand out.

1. Fear
2. Lack of confidence

I never tell a new kettlebell client what Kg bell the are using, because it really doesn't matter. All they should be worried about is the form. It is my job to give them the correct weight. If you have a person use an 8kg bell and don't tell them that it is 18 pounds they don't think it is to heavy. After they find out it is 18 pounds they will tell you that it is to heavy. The weight they have been using for 3 weeks is now to heavy for them. FEAR and LACK OF CONFIDENCE!!!
The good news is that both things can be reversed. As they become more confident they fear less.

So what is holding you back?

Think of it like this. If you take a 180 pound man and a 180 gorilla and tell them to jump from this tree to that tree, who is going to do it and who isn't? Why? FEAR! The gorilla just does it because it needs to get over there. The man on the other hand fears what would happen if he doesn't make the jump.

PS. if you never jump you never know

Tuesday, June 5, 2007

Like it was my job

Today was a day to press till the cows came home. Here it is!

24kg MP 12x10 L,R


I was feeling really strong today, there were thoughts of 20 sets but my client showed up early. I guess it will have to wait for another time.

Time to play

Yesterday I just played around with some stuff. I haven't done any of these in a long time.

Clean and press with Apollon's Axle 3x5 with 160
suitcase dead lift 3x3 135 L,R
rolling thunder hip lift 3x3 135 L,R
bent one yellow nail

It somehow turned onto a grip day, that was fine with me. I haven't trained grip for some time now, so it was fun.

Friday, June 1, 2007

Kenneth Jay Stuff

Rif this ones for you. I haven't played around much with the two kb one arm MP, so I thought i would give it a try.
There I stood looking down at my collection(46 in all) of kettlebells and wondering which two to use. I was very cautious in my choice. I know that many things change when you have to balance a load. So here is how a approached it.

Double kb one arm military press
2 12kg 1x5 L,R
2 16kg 5x2 L,R

walking see saw press
32kg 2x40'
24kg 3x50'

Today turned into a press only day. I felt good about the see saws. The one arm two kb press is something that will take time to find my groove. I find it very different then the groove I use for my normal press. I also had some difficulties with my hand positioning. Even though the weight was not overly heavy there is much more work required to complete the press. I really found myself struggling with the balance of the two bells. I'm sure that this wasn't helped by the lack of confidence in my hand position. All in all a good time anyway.