Monday, July 30, 2007

Deep Thoughts by DN

I went for a 150 mile motorcycle ride yesterday. The thing that is great about the bike is that it takes you out of the world, no cells or radio. This lets the mind work through everything under the sun.

I was riding along getting looks from people in cars and it made me think about peoples comfort levels. I am at home on any motorized vehicle. Contrary to popular belief I don't have a death wish. I'm not going to live my life in a bubble, I could die sitting on the couch. When it's your time it's your time! Then my mind got stuck on the comfort thing. If you are comfortable in your life are you dead? I have been thinking about moving to California due to some prodding from the Evil Russian. Which has put my mind ass over tin can. Do I stay comfortable or do I push it? What do we say in the RKC, if your bored it's not heavy enough. Heavy, how about moving your whole life cross country! Life is a challenge, are you bored or just comfortable?

I did come up with a sweet shirt idea yesterday I will post it as soon as it's done.

Wednesday, July 25, 2007

Last night sucked

I couldn't sleep at all last night!! I was worked when I got out of bed this morning. During my first three sessions I was trying to talk myself out of doing my snatch training I had planned. Then I had an hour break so I checked my e-mail and poked around on the net and thought just do it now and get it over with. I chalked up and I was off. Now I'm glad that it's done and the session went really well, thank god. Next week 50 sets.

40 sets of 6

Tuesday, July 24, 2007

5 Minutes Alone

Monday I followed the 15 sec protocol for Kenneth's cardio snatch workouts. The main reason was that it is easier on your hands. I planned 40 sets of 6, 15 seconds of work and 15 seconds of rest. All was well but the last five minutes were tough. I had a Pantera CD playing at a roaring level and was by myself just busting my ass. As the next song started I remember thinking only 5 minutes left. Wouldn't you know it the next song is titled 5 Minutes Alone!!! I was pumped, I could have done 60 sets. It was one of those weird things that happens every once and a blue moon.

20Kg snatch
40 sets of 6

40kg MP 3x3L,R
Suitcase Dead lift 135# 2x3L,R

Tools of the Trade

Over the years of KB training there have been a few things that have saved my skin. Corn Huskers lotion helps to toughen up the skin. The Dremel to sand down my calluses. Climb On Bar to heal my hands after a training boo boo. By using all three of these I was able to do Kenneth's snatch workout yesterday. Keep in mind that I tore a huge chunk of skin off my left hand last Wednesday (5 days ago). The tear was half my fault. My calluses were to large and bunched up and ripped the softer skin around it. So keep up with the hand care and life will be much happier.

Friday, July 20, 2007


I needed to let the hands rest today. I haven't been doing any general physical preparedness work for a few months, so today was as good as any other to start. My hands were very happy about that. Grabbed the sled and headed to the side walk, loaded up about 180# and I was off. Forwards, backwards, lunges, across the chest and over one shoulder. I love doing this because it is great advertisement for me. My studio sits right on a corner with a traffic light so people get a free show as I go up and down the sidewalk. They ask questions which I answer as I walk by them. Those of you that know me know that I train a friend of mine that owns a hair cutting place, well I am her test subject(dummy). So I always have what I will call different hair cuts. The most recent one is a full blown mohawk (sweet!). I was really getting the looks today. Enough of this rambling I'm going to eat.

Thursday, July 19, 2007

Make it work

My hands are still tender but I was still due to train. I couldn't really clean the bell, so no KB presses. I could however clean and press the log that I have at the gym. training went much better than I thought it would.

Standing log press
100# x 10
120# x 10
140# x 8
160# x 5
160# x 5
100# x 15

Pistols 3x3L,R
Get up sit ups 1x3L,R 40kg

Wednesday, July 18, 2007

Hands By Kenneth

Well I did Kenneth Jay's cardio workout on Friday, Monday and today. After Friday my hands were sore but not to bad. Monday, I managed to only get a small blood blister in the middle of my right hand. Tuesday was a normal heavy press workout. Then today cardio Kenneth style. Unknown to me I had a blister on my left hand as well. I had my last morning client tape my hands up as a precaution. Thanks Mike! About 8 sets in I felt the blister on my left hand tear off, two sets later so did the one on my right. Bleeding and sore I did finish the last 12 sets, it's just skin I will grow more. I was going to try again for this Friday but I will have to see. I will have to get the dremel out and sand down the ridge in my callus. Other than that all is well and I feel very good after the workout.

One last thing two of my clients stayed to watch. It's always nice to have a little support. I often train by myself and sometimes you need that extra little push. Thanks Mike and Darlene.

Friday, July 13, 2007

Cardio without a single step

Thanks to Kenneth Jay and his damn research. Those of you at the level II know what I'm talking a about. It's a real nasty snatch workout! I won't go into the explanation of finding your training reps you can e-mail him and find out but mine went down like this.

Work and rest intervals were the same 36 seconds, switching hands for each set. Yes, that means that you need to get your reps done in 36 seconds. I ripped my boxer in half on the second set but other than that all was good.

20 sets x15 reps 20kg, 300 reps x 44 pounds = 13,200 pounds
All in 23 min.

Tuesday, July 10, 2007

Yesterday and today

Training on Mondays has really been hard the last few weeks. I think I'm dehydrated from the weekends. I find that I don't drink nearly as much water as I do when I have a full day of training. I need to make it a point to carry H2O with me on the weekends.

32kg mp 5x5 L,R
pull ups 5x3
Janda negatives 3x3

One arm straight bar press
65# 3x5L,R
75# 1x5 L,R
80# 2x3 L,R
32kg Renegade rows 3x5L,R
32kg bear crawls 3x50'

Sunday, July 8, 2007

Sunday grub

So here is the first meal that I'm going to post. Coffee crusted steak, yes coffee! Also grilled asparagus. It's a very simple recipe

Steak of choice, this one is a 2 pound London Broil
bunch of asparagus
hot grill

Coffee crust:
1/4 cup ground coffee
2 tablespoons of Montreal Steak seasoning
mix them together.

Preheat grill
coat steak with olive oil, this helps the crust form
cover steak with coffee mixture
cook to desired temp
sit back and enjoy!!!

The coffee give you a smokey flavor that surprisingly is not bitter. I have had people ask if there is chocolate on the steak. No but that might be a future post. Sometimes I won't tell people what the crust is made out of very few people guess. Have fun with this one.

Saturday, July 7, 2007


Had a great workout yesterday! I'm not posting it because I'm working on some combos the the cert in Denmark. I think I have come up with a good one with a few more tweaks it should be tough.

To Tracy and Fawn,
I think the recipe thing is awesome. I think I'm going to jump on the bandwagon and start posting some as well. It's always nice to get ideas from others. When you eat healthy you tend to fall into the rut of eating the same things over and over. The meal that is your staple might be something totally new for someone else. So I'll try the chicken sausage thing. I will let you know if it makes me weak of anything.

Thursday, July 5, 2007

Fun one

My tattoo has finally started to feel better.so today was a good session.

32kg Bear crawls 10x 50'

Gym boss 40 seconds work 20 seconds of rest for 10 minuets
4 rounds of deck squats
2 rounds of deck pistols
2 rounds of donkey kicks
2 rounds of clapping push ups

I was sweating like a mad man and it was great.

Summer Fun

Here is my preferred from of transportation in the summer time. I try to ride it no place special and and everyplace that is fun.

Tuesday, July 3, 2007

Self Inflicted

I had a tattoo finished on my right pec and delt on Saturday. Man it's sore as hell! I have been able to do rows, SLD, pistols and Battling ropes. I need to play around with the ropes more because John Brookfield is coming to my place Aug. 18th to do a seminar/cert with the ropes. I'm really looking forward to it. He tells me the things I'm doing with them is like kindergarten. Check out John's site under links and see what you think.