Wednesday, December 31, 2008
The weather is back to normal from the cold 5os to the upper 60s to low 70s. A boy could get spoiled by all this, I guess that is why I moved out here.
This week has been good Senior RKC Geoff Neupert and his wife stopped out and visited on their way down to LA. It is always good to hook up with my brothers from the RKC. We have really become family.
Speaking of family I think my brother is coming out the first week of Feb. to got to a concert and supercross race. That is if he gets off his ass and buys a plane ticket!
2009 promises to be fantastic with so many new possibilities on the horizon. Happy New Year!
Monday, December 29, 2008
He had fallen asleep on the couch with this cd playing. He woke up and this song was playing in the background and he got all freaked out until he was completely awake and figured out what was going on.
Sunday, December 28, 2008
Saturday, December 27, 2008
So JEB and I set up the HUGE trampoline that Santa brought and didn't realize the size of such a beast. The kids on the other hand were very happy with the whole thing. After that we did one of my favorite things in the world. We loaded up motorcycles and headed out to the local motocross track so the kids could ride. There are four little Burlesons Bird (10), K (7), GG (4) and Kai ( 6 months?). We took the three older ones and yes the four year old rides his own bike.
The track makes me feel at home no matter where I'm at in the world. I was raised going to races of all kinds, cars, bikes , trucks anything with a motor and wheels we were there. No main stream stuff for the Nepodals just dirt and noise. Anyway we hit the track which was muddy and wet!! All three suited up and off they went. GG made it 1/4 of a lap and the mud proved to be to much and flopped off face first into a mud hole. This made him cry, not because he was hurt but he couldn't see a damn thing. His goggles were covered!!! The rest of the day went smooth. Then we loaded up drove home cleaned up and headed out for some Mexican food and called it a day. Thanks to the clan it was fun as always.
Its funny that the track makes me feel at home, but I have spent so much of my life at one it makes sense. Its the smell, the people, the dirt and the noise. To this day my Mom could sleep all day next to a track, just as long a family member or friend isn't racing. I will never lose the desire to ride and get dirty. Thanks to my Mom and Dad for that, that is what being a Nepodal and Burleson is all about!
Thursday, December 25, 2008
Wednesday, December 24, 2008
HAPPY HOLIDAYS to all and may next year be the best year ever, I know mine will be.
Monday, December 22, 2008
Issued by The National Weather Service
Los Angeles, CA
6 am PST, Mon., Dec. 22, 2008
... COOL AND UNSETTLED WEATHER WILL AFFECT SOUTHWESTERN CALIFORNIA THROUGH MUCH OF THE WEEK...
A FAST MOVING COLD FRONT WILL MOVE ACROSS CENTRAL AND SOUTHERN CALIFORNIA TODAY... BRINGING SHOWERS AND GUSTY WINDS TO THE AREA. THE MOST SIGNIFICANT SHOWER ACTIVITY TODAY WILL BE ACROSS VENTURA AND LOS ANGELES COUNTIES. THE SHOWER ACTIVITY WILL CONTINUE TO DIMINISH FROM THE NORTHWEST THROUGH THE DAY.
Partly cloudy. Flurries this evening. Lows around 4 above. Southwest winds 10 to 15 mph. Wind chill more
Sunday, December 21, 2008
I have been doing two BJJ classes on both Tuesday and Thursday. I have found that if I tons of ballistic kettlebell drills on Tuesday and Thursday my body can't recover enough which beats me into the ground. The next two weeks will be more laid back with the holidays.
Thursday, December 18, 2008
Tuesday, December 16, 2008
It still doesn't feel like Christmas is around the corner. What kills me out here is watching people in the grocery store with their coats, hats, boots and gloves on. Keep in mind we are talking about temps in the mid 50's!!!!!!!!!!!! You would think the were walking out into 5 inches of snow. I also here get asked about walking around dressed like that. You know my normal gear, flip flops, shorts, t-shirt and hoodie. I hope I will never get to this point, if I do shoot me.
Tuesday, December 9, 2008
Saturday, December 6, 2008
These kind of days are always a good time. Nothing like being the center of attention for a whole day.
Tuesday, December 2, 2008
Monday, December 1, 2008
Yesterday after my session I drove farther up the road and found a wicked hairpin in the road and parked in the dirt in the middle and sat there for almost two hours. I was lost in the sound and smell of bikes racing up and down the road. This is home to me!! Two wheeled machines at the closest you can get to flying and I really miss having one.
Saturday, November 29, 2008
Dinner was fun lots of conversation about training both kettlebells and jiu-jitsu. Then the topic of Brazil came up because Fabio and Gini are gong back for Christmas. Through the course of the conversation Fabio told me that he wants to set up a kettlebell seminar in Brazil and was going to work out the details. Sweet, Jen would love this trip for sure, I guess I will have to fly Bones out to watch the dogs for a week or so. I will keep you informed on the Brazil front.
Training has been really good. Jiu-jitsu at noon and 7:30pm on both Tuesday and Thursdays plus kettlebell training. I have been working lots of heavy presses lately, I want all the kettlebells that Dragon Door make to feel light when I press them. I was at a clients house today and I made him use the beast for his swings. Then it popped into my head that I haven't pressed it for a few months so I had to try. My first attempt was crap! I didn't grip it hard enough which made my clean crap and the press worse. Waited a few minutes and tried again and right up it went no problem. I will be buying a beast in San Jose this Feb. so I can play with it more.
Tuesday, November 25, 2008
- 1 teaspoon ground cinnamon
- 1/ 2 teaspoon ground ginger
- 1/ 4 teaspoon ground cloves
- Pinch of salt (optional)
- 1/ 2 teaspoon vanilla extract
- 2 whole eggs
- 4 egg whites
- 1/ 4 to 1/ 2 cup of maple syrup (adjust sweetness according to taste)
- 1 15-oz. can of organic pumpkin
- 15 oz. nonfat ricotta cheese (or farmer cheese)
- 4 oz. fat-free cream cheese
You can substitute these cheeses with organic, low-fat cottage cheese. However, this will change the texture of the cake slightly.
Combine cinnamon, ginger, cloves and salt (optional) in a small bowl. Set aside. Lightly beat vanilla, eggs and maple syrup in a small bowl. Set aside. In a food processor, combine pumpkin and cheese until smooth. Add, alternating egg mixture and spice mixture, to the pumpkin and cheese mixture. (If you don't have a food processor, a blender will work, but mix eggs first, then gradually add pumpkin mixture.) Mix well, approximately three minutes.
Bake in a preheated 425° F. oven for 15 minutes. Reduce temperature to 350° F. Bake for 40 to 50 minutes or until a knife inserted near the center comes out clean. Cool and rack for about two hours. Serve room temperature or chilled. Do not freeze; freezing causes the filling to separate. Pumpkin cheesecake tastes so good that, unfortunately, it disappears too quickly. It's like an open invitation for a binge. The sweetness can be adjusted according to your taste. It goes very well with organic yogurt or low-fat sour cream. As you can see, this dessert is high in protein, low in fat, relatively low in carbs and highly nutritious.
One Jiu-jitsu class down today and one more to go tonight. I was given my first strip today, baby steps. There are so many things that need to be done right for each movement and there are of course counters to all movements. When I wrestled I tended to be defensive and wait for the other person to make a move and catch them with a counter. Having a great time with the classes and I am looking forward to many more.
Sunday, November 23, 2008
I don't think any of us will be forgetting this trip any time in the near future. We learned more than stretching and abs in the last two days. I have a feeling there will be more road trips for the five of us soon.
Wednesday, November 19, 2008
I can't believe it is November 19th, still feels like a good summer day in Ohio. I have had several good observation in the last week.
Driving to Santa Barbara on Saturday I could see the smoke hovering over the ridge from the fires, I could also smell them. Which give you a strange feeling because you know that people have lost everything they own in a matter of minutes. One of those people is Dr. Rusty Smith one of the two owners of the gym where I teach in Santa Barbara. I felt helpless when I found out because I could only offer him a place to stay and that was it. If anybody can fight through this it will be Rusty!
On a better note on the way to class Monday night in Santa Barbara the sun was setting over the ocean as I drove. Ten minutes later the sky was a deep purple red and there were 10-15 dolphins just swimming along. How cool is that!!!
Jen and I took the bulldogs to the beach and Peanut got over her fear of the waves and was all in it. She did however learn a lesson. If you drink enough salt water it WILL come out of both ends of your body. Today at the beach she didn't drink a single drop.
Talked to both my parents and brother yesterday. Yeah 4" of snow and ice with more on the way. Can't say I really miss that. It didn't really bother me when I live in Ohio but it is real nice not having to deal with it now.
Sunday, November 16, 2008
My training has been good, lots of everything. Once a week I have been doing the snatch test just to keep my skills up.
Wednesday, November 12, 2008
The weather is great as always and eveything else is good. I can't believe that it is November 12th. 75 today with 80's coming this weekend really tough out here.
Here is just one of my new clients Fabio Leopoldo
My training has been going really great all the basics. Swings, get ups, MP, snatches, squats and pull ups.
Tuesday, November 4, 2008
Classes have been slowly but surely picking up and I have been getting more contacts from potential kettlebellers.
Thursday, October 30, 2008
It has been a busy but fun day. Class tonight and then I can eat dinner.
Tuesday, October 28, 2008
After the kettlebell session they asked me if I was free at noon and if I wanted to take a BJJ class. It was nice to be a student and absorb information. Jiu Jitsu is a technical art that really makes you think. Being a newbie is great, I'm really looking forward to learning these skills.
On teaching them kettlebells it is very different. Fabio's English is pretty good his wife has a tougher time with it though. This will help me teach down the road. When you can't use your normal teaching style you have to be more creative. The good thing about kettlebells is that you can teach it without hardly any words.
Friday, October 24, 2008
On another note I had a meeting with Fabio Leopoldo last night. He has seen me training with kettlebells and wants to start training twice a week with me. SWEET! Jiu Jitsu really appeals to me, from grade school through 10th grade I wrestled and loved it. I think we are going to trade services. I sat and watched his class last night and there was a really good vibe. He is an MMA fighter but his classes a really laid back and they are all about the technique and not trying to break an arm.
Thursday, October 23, 2008
What is the deal with socal people being so soft????
Wednesday, October 22, 2008
Here is Jardine
Here is Staley.
Tuesday, October 21, 2008
The dogs are getting use to sharing a house. We are in a duplex where we have the bottom so it will take some time to get them not to react to every bump and sound from upstairs. It's been a day and a half and they are already better than yesterday.
Training yesterday was moving everything out of the garage while Jen was at work. The last of which was the washer and dryer. This is always a good time. Nothing makes me feel better than grabbing a washer out of the back of the truck and walking it over to its new home. It does have a tendency to freak out the neighbors, walking around with a washer in your hands. This is WTH at its finest.
Thursday, October 16, 2008
Tuesday, October 14, 2008
Thursday, October 9, 2008
Wednesday, October 8, 2008
Monday, October 6, 2008
There are plenty of fat people can't we all just get along??? The real problem they have with me from what I can tell is that I don't do curls, pushdowns, crunches or run on a stupid treadmill.
Today was simple a minute of swings, minute of get ups for ten minutes with 24kg. Then 3x3 pullups done the right way and 3x3/3 pistols. All of this in 28 minutes and I was done. The owner still doesn't believe that I don't do any isolation work. So I had a little talk with him about the myth of isolation. I think I will be giving that speech a good bit in my near future.
On another note. We found another house to move into on the 15th. I had several conversations with a lawyer about my house being foreclosed on and what we should do. It comes down to this CYA (cover your ASS) because nobody else will. The bonus is that we are paying less and we will be three blocks from the beach where I teach classes twice a week!! Hell yeah, the ball is rolling in the right direction for once.
Classes are picking up as well so all is right in the world.
Thursday, October 2, 2008
Tuesday, September 30, 2008
Monday, September 29, 2008
Saturday, September 27, 2008
Here is a scary thing. I read a list of things you can do with Kool-Aid other than drink it. I tried one today to clean you dishwasher. Two packets ( the stuff you have to add sugar to) of orange Kool-Aid and start the cycle. I opened it up when it was done and the thing was spotless.
Wednesday, September 24, 2008
Pavel has changed my life and there are no words that I can say that would be enough. So I guess that Thank you will have to do until I find something better. To those of you that I have taught I hope I have made the RKC as important to you as is for me. This will always be my aim with every swing of the bell.
For those of you that haven't heard yet I was promoted to Sr. RKC this weekend!!!!!!!!! I can't believe it and I don't think that it has really sunk in yet and I don't know if it ever will.
Thank you to everybody who has helped me along this path. The journey is just beginning.
Thursday, September 18, 2008
I'm also heading to Ohio for two days after the RKC to check in and make sure that everybody is still busting their butts.
Wednesday, September 17, 2008
I've spent the week getting ready for St. P so I have been a busy little worker bee. All my homework is done, just a few tweaks left. Kilts and all other certification uniforms are clean. I have one more Grad workout today and all is well. I will worry about a new place to live when I get back.
I went to a gym that wants me to teach kettlebell class last night to do a workout. It's your typical bodybuilding type crowd which was very entertaining. They all give me the stink eye as I started with my 5 minutes of get ups and then planted myself in the middle of all the meatheads to do snatches 5 x 20/20 and real pull ups 3x3. The looks were making me laugh on the inside. I only had one guy ask me about the bells, "are you a fighter???". I have decided that from now on maybe I should just say yes to that question. The rest of the people watched without watching if you know what I mean. There were several women that looked very interested in what I was doing. I was about to tell them that is was OK to ask, but then they got into their tricep pushdowns, so the next time. The more people see me the easier it will be for them to ask me what the hell I'm doing. Right now I'm just the crazy guy swings that ball around!!
Friday, September 12, 2008
How come I always end up bleeding when I battle with the bulldoggs???
PS The landlord told us nothing, NICE!
Wednesday, September 10, 2008
As I was pulling the links for the two songs I listened to for my training it hit me. That is some rough stuff!! I didn't always listen to this type of music. It's all my brothers fault. You see we both worked at a car stereo shop for a few years. I blew the motor up in my car and while it was getting fixed I rode to work with Bones. He had one of the loudest car systems in the state and loves his heavy metal. The next two weeks were ball to the wall heavy metal everyday to and from work. Then I got my car back, and the first day I had it, I found myself with one of his tunes stuck in my head, ALL DAY! From that point on it was a lost cause.
The scary part now is I listen to stuff and don't think that it's that heavy. I do get a kick out of pulling the JEEP up next to people with my choice of music playing. The shaved head, heavy metal, sunglasses and the kilt put them right over the edge. They will avoid eye contact at all costs and I wonder why people think I'm mean. LOL
Tuesday, September 9, 2008
Monday, September 8, 2008
Sunday, September 7, 2008
I have been smoking food a ton since I've moved to California. I did some in Ohio but you had to have a good weather day. Out here it's pretty much everyday. So on the weekends I throw 8-10 pounds of various flesh. The secret is a mix of spices that I rub on the day before and put it in the refrigerator. Fire up the smoker with a couple chunks of wood and 4-5 hours later you have protein for the next couple of days. Lovin it!!! I'm so glad I have teeth.
Training has been going well lots of get ups and grad workout stuff. I also have a press workout that I have to figure out for the Sept. cert. TONS of homework to do this week.
Wednesday, September 3, 2008
Saturday I had the chance to finish the journey for my final UCLA team member. I went to the beach and retested the three issues we needed to take care of for him to pass. Well it was obvious from his warm up swings that he had done his homework, 15 minutes later he is an RKC. That make 100% passing score for my UCLA team. You better believe it!!! This was our view as we tested.
Friday, August 29, 2008
I met Pavel for the first time in 2003 at the Arnold Classic in Columbus, Ohio. It was great to meet the myth in person. Then two years later I was a certified RKC. I would have never in 1000 years ever imagine what was to come.
Last night Jen and I had dinner with Pavel and His wife Julie. There is nothing like good food and company. It was a great evening, I will speak of the top secret stuff when I'm told to and no sooner. On the way home it really hit me how amazing my life has really been so far. The only thing I wish is that my Grandpa and Grandma Nep were here to see it. I don't really miss to many things. I have always been able to tuck things away and it's business as usual. I really miss them both.
Wednesday, August 27, 2008
Whoever appeals to the law against his fellow man is either a fool or a coward.
Whoever cannot take care of themselves without that law is both.
For a wounded man shall say to his assailant,
'If I live, I will kill you. If I die, You are forgiven.'
Such is the rule of honour.
Tuesday, August 26, 2008
On a good note classes are going really good. New faces every class, along with the regulars. I'm glad that people are starting to get it.
Monday, August 25, 2008
Jen has decided to start a blog, which is great, she needs an outlet. I'm proud of her for busting her butt out here.
Friday, August 22, 2008
Thursday, August 21, 2008
How lucky am I??? I get to meet people from all walks of life and help them along on their journey. Where doesn't matter, just that they are still on the trip. If you never take the step you never go anywhere!!! I'm proud of all those that have gone through the course, especially those that I have had on my teams, because we ROCK!
Wednesday, August 20, 2008
That song made me think about my tattoos, I can tell you just what was going on in my life when I got each one. They are the road map of my life and I would never change that for anything. Here is the video for Stone the Crow.
I almost can't help myself. Today i was walking down the sidewalk and there was a guy in front of me that was walking all kinds of crazy. I was so close to asking him what had happened to him but I didn't want to bother him. I mean he was just walking along minding his own business. I'm sure that's the last thing he wants to do is tell some stranger why he walks all crazy. So went about my way making up my own reasons why.
Training was good today.
Prep work, active straight leg raise, T-spine mobility and single leg dead lift
6 minutes of various swings 24kg
24kg overhead walks. My neighbors think I'm nuts
Walk the Bulldogs, People always ask how big my dogs are well here you go. This is Maximus. He is almost 5 years old and he weighs 140 pounds. To give you and idea of his size that is a 40kg kettlebell sitting next to him!!! YES HIS HEAD IS THAT BIG!!!!!
Tuesday, August 19, 2008
A prime example has been to Olympics. The movements are so fantastic that when one is off just a bit you can see it almost immediately. It has been pretty cool to watch and wonder what they would score on the screen.
Everything from swimming(of course), marathons, weight lifting, gymnastics and of course ribbon dancers(LOL). The one thing that keeps coming back to me is how healthy are these people. Phelps eats like a pig. Distance runners are so unhealthy it is amazing. Gymnasts look like they are healthy but then you look closer and they are taped up all over the place(Ask RIF). Weight lifters, well lets just say I watched the women's super heavy weight. There was one women, I think that's what she was, that weighed in at almost 400 pounds. The commentators said she was the heaviest athlete at the games!!! AND what is up with the kineso tape?? It is everywhere. Who needs to compensate when the tape can do if for you.
I do have to say that all of them are doing their thing and doing it well. We all make sacrifices for our passions, god knows I have, but at what price. I guess that it is just human nature to push and see what else we can do. Like I've said many times you can always grow more skin. Just try to keep those compensations to a minimum and all the world will be right again.
Friday, August 15, 2008
This laid back week has been good for me though. I spent the week on my CK-FMS stuff and I'm feeling pretty good. So workout this week were corrective drills and staying loose. It was kinda nice.
Wednesday, August 13, 2008
I have also been working on my get up. You see the way I learned it 6 years ago is very different from the way we teach it know. To force myself to learn the new teaching cues I volunteered to teach this section at the RKC in Sept.
Tuesday, August 12, 2008
On a good note I just read a blog entry by a ULCA RKC and it was moving, she really understands that the RKC is more than a piece of paper.
Monday, August 11, 2008
We learned a great deal this weekend. One of the most significant being, RKC's as a group are pretty stout and our style of training tends to build a strong symmetrical body. This does not mean that we are without our compensations. I found out that a hernia surgery in 2000 has caused a slight restriction in my hip which limits the extension of my hip. This then translates into a compensation in my back. It was a real eye opener, but now I know what I have to work on.
If you haven't been run through the movement screen you need to be, it will really open your eyes and show you what you need to work on. Thank you Gray, Brett, Pavel and Dragon Door for a great weekend.
The kilt will now be a staple at any future RKC. I must have had 20 people ask if I had it with me and of course I did and rocked it like an RKC!!!!
Tuesday, August 5, 2008
September 2005 was the date of my RKC. I can't believe it has been three years already. It feels just like yesterday. I remember sitting on the plane and thinking about how unreal the whole weekend had been. I get that same feeling now but from a different point of view. I get excited for my team members and now family members because they have no idea how much this will change their lives. You hear the stories time and again about the change in the path that your life was on before and after the RKC. It isn't a coincidence, this is one of the most powerful experiences on the planet. The last day of the cert is always the hardest for me because I know that some people won't make the cut and it's my job to let them know. I have to tell them that they still have work to do and the journey is just starting.
The ones that do make the cut start down a new path as well. Trust me you won't look at life the same way after becoming an RKC. I had a client ask me once if the RKC was a cult. If it is I'm drinking the kool-aid and going down with the Chief Instructor because he has given me opportunities that I could have never imagined. I only hope that these feeling are passed on to the team members that I take along for the ride. The RKC family gets stronger as each certification comes and goes. What will the next three years bring?
Monday, August 4, 2008
Thanks to the whole team for all the sweat, tears, blood and PAIN that you tackled this weekend. Teaching a group like you guys makes me love my job more than ever. I'm glad to have shared this weekend with you it was special and will not be forgotten.
Thanks again to Robert, Kirsten, Pamella, David, Dave, John, Mike, Matt and Dina you are truly awesome individuals and I'm glad you are now part of my family.
Tuesday, July 29, 2008
I went to beach and was supposed to do a grind workout but wasn't feeling really strong. So instead I worked on a get up that came to me in a vision the other night while I was eating dinner. It is a look what I can do kind of movement, and it's pretty damn hard with the 24kg so I will try the 32kg soon maybe in LA. I will make sure Rif or W2 get video of it for sure. I would tell you what it is but I don't want anybody to kill themselves doing it.
Monday, July 28, 2008
I got kettlebell stickers in the mail today. Bones is a graphic designer, a bad ass Motocross racer, and killer metal front man. Yes that is him on his bike in the top 2 pictures. He is no joke!!! THANKS BONES YOU ARE THE BEST!!! I think you should go for what we talked about today for sure.
Saturday, July 26, 2008
Thursday, July 24, 2008
Tuesday, July 22, 2008
Saturday, July 19, 2008
Thursday, July 17, 2008
Tuesday, July 15, 2008
After that I walked the dogs and burned off the rest of the RPM. All I thought about on the walk was what a shitty workout I had and it bummed me out. So today no RPM and get it done.
Friday, July 11, 2008
Tuesday, July 8, 2008
As I was driving to class last night the smoke had settled down over the road. It was so thick that some people had their lights on, but it didn't help much. It was a very strange feeling to know that the fires were the cause. About 1/2 way to Santa Barbara the smoke cleared and the sun was out and I was off to the beach. The fires were far from and never got close to the area were we train so it was business as usual.
Friday, July 4, 2008
This is on the back of one of my favorite t-shirts that I got from Dave Draper.
I wasn't really sure what I was going to do for training today. I headed to the beach at about 10:00am. Big mistake! Hello it's July 4th and my normal stop was packed with families and there was not one place within 2 miles to park. Next on the list, head to the store and get food for dinner. Mistake number 2 F@$^ing packed, get stuff and run!! Headed home without getting a workout done. I almost talked myself out of training today. I did have some laundry to do so as I was loading the washer what shirt did I come across. You got it the Dave Draper shirt. I finished loading the washer and grabbed a 24kg and hit the back yard.
Snatches 24kg 40/40, pump stretch and a better outlook on the day.
Thursday, July 3, 2008
Wednesday, July 2, 2008
Knowing that I have a ton of certs to teach in the next three months this has got me going again. I know my energy needs to be through the roof to teach these things. The LA cert is going to be huge and it needs to be one of the best certs ever. The exposure the RKC is going to receive is going to be unreal. I can't even imagine what is going to happen in the RKC world once this whole thing goes down.
Training this week has looked like this.
Monday, snatches, swings and H2H stuff
Tuesday, presses, front squats and H2H
Today I will be working on the workout complex that I hope I will be running in LA because it's a KILLER!
Update: Just got back from the beach and I got have the workout dialed in. Lets just say it involves the gym boss and about 15 minutes of pain.
Tuesday, July 1, 2008
Saturday, June 28, 2008
Thursday, June 26, 2008
LA cert. It's about a month away and should be very crazy. There is going to be a ton of people and the victim training on Sunday will be insane. I can't wait!!! BRING THE PAIN!!!
Monday, June 16, 2008
Saturday, June 14, 2008
That was the boring part of the session. At the end of the session I watched in amazement as the lifeguard sprinted out and saved two kids that were being pulled out by the current. This was real life, no Bay Watch slow mo giggling boobs tiny bathing suits. This was full on guy saving two kids from drowning. Then within 5 minutes he got a call on his radio and took off again. This time it was easily a quarter mile of more down the beach at a full sprint and into the water to save somebody else.
It takes a special type of person to do that job and one that is in great shape. Thank goodness he was there to save three lives yesterday alone!
Thursday, June 12, 2008
I know that I shouldn't be shocked at this point but things never cease to amaze me. I was at the store yesterday and picked up a bodybuilding magazine to see if there are any new programs that are going to change the world. JUST KIDDING!!!!!!!!
I did read a section were a reader wanted to know how he could makes his back and lats thicker. Out of the 12 exercises there was only one that was worth doing, deadlifts. The biggest shocker of all no pull ups anywhere in the whole magazine. I'm a recovering bodybuilder(life long process) and I now have better development than I ever did. All of it without a single lat pulldown or seated row. How is that possible? Pull ups, snatches, swings and military presses(done the right way). So if you are looking to build a well developed back you are in the right place, keep reading RKC blogs and swing, snatch and pull ups. If you think you need a lat machine I will buy your kettlebells from you right now, just email me!!!!!
Tuesday, June 10, 2008
Monday was 5 minutes of swings 36kg and Military press 3x3/3 36kg
Today was 8am 5 minutes Get ups 24kg, Noon 5 minutes get ups 36kg, 3pm 5 minutes get ups 36kg
It's that simple!!! You don't have to have a elaborate workout set up with 1 million combos for it to be effective. As a matter of fact the more you mix it up the more mixed up you get. If you want to be good at a few things then work on those few things. If you try to do everything you will be good at nothing.
Monday, June 9, 2008
Time to get your new body!
Sunday, June 8, 2008
Jen and I drove down to Long Beach yesterday to go to the Ink and Iron Tattoo festival. What a great time!!! It was a tattoo show, old school car show, motorcycle show, burlesque show and pin up girl contest. Oh yeah and there was a ton of food, music and it was all held in and around the Queen Mary.
I was loving it!! Rocking the kilt with all the freaks and enjoying the day. We felt right at home.
Thursday, June 5, 2008
Tuesday, June 3, 2008
There are times in life when you have a tremendous drive, whether it is training, your job of whatever is floats your boat. Drive is what keeps you going. Then there are days like today. It felt like pulling teeth to get my ass swinging the bell. After 150 swings I had no motivation to train. 4 sets of snatches, presses and pull ups. When I finished a strange thing happened I had a good sweat going and I felt pretty good.
These are the days that stop people in their fitness tracks. You have to push through the days when you just don't feel like training you'll be better for it!
Monday, June 2, 2008
Thursday, May 29, 2008
Wednesday, May 28, 2008
I trained at the beach today and did the following.
DARC 24kg 2x20
Double 24kg clean and jerk 5x10
See Saw press 24kg 3x 5/5
Snatches 24kg 10/10/10/10
Sled drags in the sand 2x 300'
Friday, May 23, 2008
Thursday, May 22, 2008
The workout is really coming along now very smooth and flows really well. It should be a real killer.
Looking forward to this weekend. My Dad and brother are coming out. We are going to hit the first AMA National Motocross event of the year. Perks of living in California!!
Wednesday, May 21, 2008
16kg swings 1x20
36kg Military Press 8x5/5
36kg swings 1x20
Feeling great this morning!
Monday, May 19, 2008
I had my mp3 player going which i don't normally do, I put it on play all random. I have so many songs on there I don't even remember. During my session I learned several things from my MP3.
I learned how to fly. My milkshake IS better than your. I need five minutes alone. I'm the man in the box. Hey ladies!!!
Saturday, May 17, 2008
In 2000BKB (before kettlebells) I was into body building and power lifting. I did all the regular stuff. One leg day it was time to squat. Well I was doing a warm up set of 225 and didn't respect the weight. I went rock bottom and started talking to my training partner lost tension and then I stood up. Well on the way up I felt my lower back take the brunt of the weight and that was all she wrote. I spent the weekend crawling around the house with a bag of frozen peas in the back of my pants.
Now years later I seldom have issues with my back. Every once and a while the oddest thing will fire it up. This time it was falling asleep on the couch two nights in a row. I'm walking around like an old man but all will be good in a couple of days. I do have to say that if kettlebells weren't my thing I would be a mess.
I'm off to foam roll, Z and joint mobility.
Friday, May 16, 2008
There has been some discussion on the difference in kettlebells so I took a picture of three of my bells to show people who may not know the difference. From left to right Dragon Door 24kg 2002, Dragon Door 32kg 2008 and Russian 36 kg year? The finish on each is very different. The Russian and the 2002 DD are the closest to each other. The 2002 is still my favorite ones and the ones I grab first when it's time to train. Now there is nothing wrong with the 2008 bell you just need to do 10 minutes of sanding and you will be all set.
Training today was good. I fell asleep on the couch last night which screwed my lower back up something awful. So I started the day with a bunch of joint mobility to loosen things up. Then went to Hardcore 360 and did pull ups with 12kg for 5x1. After that Jen and I climbed in the car drove two blocks and hit the beach. Where I did military press ladders. I kept the reps the same and increased the weight each set.
and repeat 5 times and call it a day.
Training yesterday was simple. 24kg get ups for 10 minutes, bottom up presses, and hack squats
Wednesday, May 14, 2008
Yesterdays training was good. The nasty combo that I will be using at the LA cert.
Monday, May 12, 2008
The participants at the Danish RKC were put through their paces with the program minimum. This consists of swings and get ups. Now if you are using this in your training you can split the two and work swings three days a week and get up on the other two days. This covers all the bases.
At the RKC we did things a little different, of course. I ran the workout and it was very simple. Partnered up, one person does swings and the other does get ups. The person doing the get ups does one on each side while the other person does swings, then switch. The swings are timed by the person doing get ups. The set lasts for ten minutes. Women should use a 12kg and men should us at least a 24kg. If it's easy it's not heavy enough.
I have another workout that will be rearing it's ugly head at the LA cert. Remember that simple is the way to go. Don't change things just to change things.
PS Training today 24kg Get ups 10 minutes straight.
Sunday, May 11, 2008
What a crew, W2, Kevin and I in DK, no wonder I didn't recover until yesterday. This is a trip I will never forget. There is nothing better than getting to spend time with people that live life. All of us enjoyed every second of this trip and would do it again in a minute!!