Wednesday, October 31, 2007


My wife and I returned from a 5 day trip to California Monday night. What a blast! Love the west coast. We had a personal tour guide by the name of Pavel. He took us all over showing us the sights and where he thinks we should move, yeah move.

This was some needed down time for both the wife and I. This was also the first time she has meet the Evil ONE, she was nervous as hell. She soon found out that he is one of the most stand up people you will ever come across. We really enjoyed the time that he spent with us, and it made our trip that much better.

Monday, October 22, 2007

Monday with Mike

Pull ups 5x3
45' bear crawls DBL 32kg 5 times 225' total
DBL 32kg farmers walk 3x150'

Mike is doing a kettlebell class in the AM so we worked more strength today.

Saturday, October 20, 2007

Friday training

I did a drop set of Get ups today that went like this.
32kg 3 reps L,R
24kg 5 reps L,R
16kg 5 reps L,R
no rest between any of the sets

I should have done a 20kg as well but this felt pretty good.

After that I some 24kg snatches 2x10L,R the whole reason behind the low number was to be very aware of my form and to make it perfect.

2x5 hanging knee raise.

Thursday, October 18, 2007


Today's training was simple and straight forward.

Tactical pull ups 10x3, chest to the bar with a pause at the top
90 pound overhead Keg press 4x3
Atomic push ups 2x10

The keg press is a real pain in the ass. I have 5 old style kegs that go from 40 pounds up to 170 pounds. They are fill with water and are crazy to clean press or snatch. So pressing 90 fixed pounds vs 90 liquid pounds is very different. I did only manage to hit myself in the chin once.

Tuesday, October 16, 2007

I love the smell of kettlebells in the morning!

Today was a good day. I have been working on freeing up my Tuesday and Thursday schedules, so I have some time for me. Because I'm smart enough, strong enough and gosh darn it people like me. LOL

Anyway I got the chance to jump in to Amy Dudley's KB at my place. It was a good class and I love the fact that I can just stand there and not have to think about what I'm doing next. She is a great instructor and really works everybody hard. If you are in the northeast Ohio area let us know and we will bring on the PAIN!

Monday, October 15, 2007

Mikey likes it!

I worked out with my last morning client today. I know he has been working hard on a stronger press so press we did. I thought that I could push him if I did it with him and I was right.

Here is what we did.
10x5 standing log press
Mike 100 pound x 50 reps = 5000 pounds
Me 140 pounds x 50 reps = 7000 pounds

2x5 Hanging knee raise


Mike really gutted out the last two sets but got all his reps. WAY TO GO!!!

Thanks, Mike for letting me train with you today, you rock!

Sunday, October 14, 2007

Here is a picture of the log I use for presses

Fridays training was good.

32kg swings two hand, one hand, DARC what ever floated my boat. 100 reps total
32kg swing flip catch and press 4x10, I will have to get some video of this hard to explain.

Thursday, October 11, 2007

Getting back into things!

I have slowly revved up my training this week.


Standing log press 120 pounds 5x10 Easy
Pull ups 3x3
Hanging leg raise 3x3


DBL 32kg front squats 5x5
Pull ups 3x3


Standing log press 140 pounds 3x3 Easy
Gym Boss 40sec work 20 sec rest

Squat thrust jump into pull up
Tactical lunges 24Kg
6 rounds

Battle ropes
Double wave 6 sets 20 seconds balls to the wall

Hanging knee raise 3x3

I'm starting to feel human again than god, it was really bumming me out.

Monday, October 8, 2007

For my peeps

I want to thank all of the people that sent their prayers to my family. I try to explain to people that the kettlebell community is much more than the letters RKC after your name. Once again all of you went above and beyond. Your words mean more than you will ever know and I thank you. I am glad to involved with so many stand up people and if there is ever anything I can do to repay you please let me know.

getting back to normal

After last week I was spent.Dealing with such heavy issues really breaks you down. This week I feel better. I trained last week but it was with a half ass effort. This week will be a keep it simple week. Lots of over head pressing and squats of some sort.

Today was
overhead log press 120 pounds 5x10, EASY!!!!!!
BW pull ups 3X3
and done.