Thursday, January 31, 2008

The big picture

I was in the middle of some fast and loose stuff between sets of snatches today. Then it hit me, this move is gigantic! As I watched the waves crash on the beach it makes you realize how minor many things in life really are. Am I the first person to move my whole life across the country? NO. Am I the last person to move across the country? NO.
So my conclusion is this, all you have is to believe that all things will work out and go for it. So I'm going to ride the next wave and kick ass and take names at a later date.

Today training was a GTG kind of day.

A few sets of each of the following
Overhead squats

Wednesday, January 30, 2008

Body weight day

Today I was in my place and turned on the most god awful invention, the GYM BOSS! Did a quick little body weight blast.

Thirty seconds of each of the following.
Squat thrusts
deck squats
push ups
pistol deck squats

4 x straight through = 8 lovely minutes

Z-health R-phase later in the day all is good.

Tuesday, January 29, 2008


I hit the beach and one little quick session
24 kg snatches
Clean and Press 10/10 x 5

Monday, January 28, 2008

Now we got things going!

Starting to get my feet on the ground. I finally got to train somebody today. Love being in my element, teaching KB's. I'm really looking forward to the things I'm going to do out here. Had a great meeting in Santa Barbara today, that has HUGE possibilities. Thanks Damian you won't be disappointed. Spent the rest of the day getting around and feeling the area out. Wasn't going to train today. I came home and was listening to my brother's CD and got all pumped and blasted out a quick 5/5 x 5 Military Press with the 32kg. It felt lighter than normal. Tomorrow gonna bust out some conditioning. Not sure what yet but I'm sure it will be nasty.

Got a phone call from Bobby D today. It was good to hear from him. He is taking the RKC in April so all of you keep your eyes on him while he's out there. I'm waiting to see his blog THE BOB DUDLEY PROJECT. It's gonna rock! No pressure BOB

Nothing earth shattering

Yesterday was boring as hell. RAIN RAIN and RAIN. No training, just some Z and reading. Today I have a few things to do so there will be something to do.

Saturday, January 26, 2008

Beach Training

It stopped raining for about half the day today. So I ran out to Santa Barbara and trained on East Beach. The locals kill me around here. I saw a guy walking his dog, I guess that is what yo would call that little thing. He had on a winter coat and snow boots. Keep in mind it was 65 outside. There was a breeze but come on a winter coat. I hope I don't turn into one of these sissies! Normally I don't train on Saturdays, but I had nothing else to do.

Double 24kg for the following
MP 4x5
Snatch 2 x10 these felt off so I bailed on the idea of 5 sets and stopped at 2
Combo 10 swings/ 10 cleans/ 5 MP then changed it to
10 swing/ 10 cleans/ 5 see saw press a side / 5 MP x 2 sets

Called it a day.

Friday, January 25, 2008

Still raining

It has been raining here for three days. If you watch the local news it is the biggest story next to Heath Ledger. I took the day to read the RKC manual and bust out some basics in my hotel room. Not kidding about the manual thing. There are so many things in there that if you don't refresh once and awhile you get stuck using the same old tricks.

Training went like this, needed to try out some new bells
10 swings R/10 cleans R/ 10 snatches R /10 swings L/ 10 cleans L/10 snatches L=1 set
2 sets with 16kg
2 sets with 24kg
2 sets MP 24kg 5/5/5/5
Finished with Z-health

Thursday, January 24, 2008

Stick with the original

Today I had an interesting experience. I was shaving my face with a disposable mach3 razor. I would normally use a regular mach3 but I was out of the blades. Anyway, I preceded to hack up my neck with the cheaper version. What is the point of my story. Well there are a ton of people making kettlebells these days and I have tried many of them. I still come back to my DD bells every time. Yes they are more money but they are worth every penny. That's why I just had 14 new DD kettlebells delivered to southern California. Thanks Dennis.

Training for the day
32kg snatch 10/10x1
32kg MP 5/5x3
30 sec push up/ 30 sec deck squats 4 time through
Finished with Z-health

Wednesday, January 23, 2008

Swinging in the rain

Will and I hooked up to day to bust out a workout. The weather at the park wasn't on our side but that didn't really matter to us.
First we blasted out one arm push ups at three different heights. I lost track of how many reps each side but I'm sure Will has it on his blog. From there we went to L sit pull up ladders, 2 sets 1,2,3 Then it was double 24kg jerk ladder 4x30 sec, 40sec, 50sec, 60sec. My pace was way to fast at the start or the last two sets, my abs were on fire. Last but not least was a nice little butt kicker.
30 sec swings/30sec two hand hot potato. We did this for 4 sets and called it a day.

It was fun to be out there in the rain with another mutant while people ran around with umbrellas and stuff. BIG BABIES!

Tuesday, January 22, 2008

Easy day

I had an easy day of running around and checking things out. I was unsure of my training plans for the day. Just about that time I got a text message from Big Will Williams. He moved the the Hollywood area at the beginning of the year to open a dog grooming facility. Well it turns out that he wants to train tomorrow, so today's training dilemma was handled. I GTG with MP 3x3 32kg. Looking forward to training tomorrow.

Sorry here is what I did at 24 hr fitness yesterday

Straight bar military press
5/5x1 45 pounds

5/5x1 65 pounds

5/5x1 70 pounds

3/3x3 80 pounds

Pullups using the brace for the cable crossover

5x3 chest to the bar high tension

Pistols 5/5x3

24kg snatches, yes they let me bring it in


24kg TGU

Monday, January 21, 2008

24 hour fitness

I went to a 24 hr fitness today to mess around. I made several observations.

They had almost 60 pieces of cardio.
Does a recumbent bike really need armrests?
Lets do some bicep curls and bench press.
Not one real pullup bar in the whole place.
If you are a personal trainer shouldn't you look the part.
People don't know how to squat.
Kettlebells ROCK
You should flex in the mirror in between sets.
Don't sweat on anything!

Sunday, January 20, 2008

Kickin' back

Today was an easy day of bumming around checking out the sites. Had a good look around and getting more familiar with the surroundings.

Last night I went to the Anaheim Supercross with some friends of mine from Ohio. Yes, all the way out here I hooked up with people from Ohio. We were at the race to support KTM riders and to watch some good motorcycle races. It was nice to see some familiar faces. Thanks to JEB for the hook up!

Saturday, January 19, 2008

First beach session

Today was my the day that I trained on the beach. Now I remember why I moved to California. so here is what I did.

Swing 5 reps
cleans 5 reps
MP 5 reps
snatch 5 reps
complete all for left then right, did 5 sets short rest between each set
longer rest and finished with a quick set of snatches 25/25

Friday, January 18, 2008

thoughts about my trip

Now that I've been here for two days and gotten to digest things a little bit, I have some thoughts.

1. 2500 miles is a long way
2. much props to truckers
3. $1000 dollars in diesel fuel F@%$ing sucks
4. being 5 miles for the beach does not
5. feeling bad for all my friends and family sitting in single digit weather. Boy that sucks!
6. GPS worth it's weight in gold.
7. Some Super 8's not so super
8. Motel 6 does a damn good job

Today's training before dinner in the room

32kg military press 6x5/5 didn't feel real strong. I haven't been drinking enough water.

24kg snatches 32/32

24kg windmill 5/5

Dinner local steak house:
Grilled salmon dinner salad
14oz T-bone w/baked potato
bowl of chili
second bowl of chili that my mom couldn't eat.

Eating is getting back to normal, thankfully. Maybe my strength will return soon.

Thursday, January 17, 2008


While I was driving this week I had plenty of time for deep thoughts. One of the thoughts that came across my mind was about doing the RKC snatch test. When I went to my cert, I remember being nervous as hell waiting my turn. I was more than ready I had done 50/50 before the cert so it should be no problem, so why was I so nervous? Well I watched two people before me drop the bell because they were putting the death grip on it. That got me going, DON"T DROP THE BELL!!!

Here is what I have seen during my assisting and Team Leading duties. There are many reasons that people fail the snatch test.
1. they haven't read the rules and think they can switch, put the bell down and rest whenever they want.

2. they over grip the bell and their grip fails

3. they stop using their hips, instead they pull the bell to the top with their arm and shoulder. The result, they fail because their shoulders give out .

The keys to the snatch test are the following
1. hips, the stronger the hip drive the easier the snatch.
2. rest at the top and breath
3. take your time
4. don't over grip the bell
5. just because you are breathing hard doesn't mean you are going to die, breath later
6. remember you only have one hand switch
7. once you pick the bell up you can't put it down until your done
8. HIPS!!!!!!!!!!!!

Last day to my new home

Today was the last 300 miles to my new home, much easier than the last three days. Hit Ventura about 3pm and was whooped!!! It hit me like a ton of bricks. In more ways than one. The drive, move and starting over again. All added up to kick my ass, but it beats sitting on your thumbs. I'm looking forward to spreading the disease that is kettlebells.

Wednesday, January 16, 2008

Last long day

Pushed hard today and ended up making it all the way from Texas to California today. That's right another 800+ mile day. Tomorrow will be a cake walk 310 mile left. No training today to busy driving my ass off.

Tuesday, January 15, 2008

Snatch test in Arkansas

Stopped to get rid of some water at a rest area in Arkansas. Decided to bang out a quick snatch test. Busted out 32R/32L w/24kg, back in the truck and hit the road.

Trip is going well, spending the night in Texas. Road food sucks but we should be in Cali. by Thursday afternoon. Thanks for all the email. It is nice to stop and have something to read and laugh, thanks Toomey.

Monday, January 14, 2008

800 miles and running

Hit the road at 9:45am and drove our asses off. We have stopped for the night just past Memphis, Tenn.

Did get some training in today. Stopped for fuel and blasted out 24kg snatches
10/10/10/10/10/10x1 Had to switch hands every ten because the bell was freezing cold. Ripped a small spot on my and because of the cold. By the way this was done in the back of a Penske moving van which got some great looks from the truckers that were filling up behind me.

Sunday, January 13, 2008

hitting the road in the morning

I'm leaving Ohio in the morning for the short 2550 miles. I will blogging as I go. My new email is Classicironkb@gmail.com
Shoot me a line as I will be as bored as hell


Yesterday was my last day of training at Better Bodies of Medina. I remember 4 years ago opening that place and feeling like I was putting my ass on the line. Well it was a bigger success than I would have ever imagined. I was able to do things I would have never dreamed of, due to the success of my gym.

My last two kettlebell classes were great! At 8am I had all the usual suspects. It was a smaller class of 10 people. Than at 9am I had 24 people holy shit that was a blast! I kicked their but for one last time. The best part was my four die hards that pulled what we like to call "the Darlene". Which means to do both the 8am and 9am classes. Mike, Bob, Denise and Darlene are true mutants for banging out two of the toughest classes we have ever had. Thank you to my once a monther for hanging out and taking pictures of the last class you rock and I miss picking on you once a month.

I'm going back today to pick up the last few things I have left at the gym. It is going to be strange to leave and know that I'm not going to be back in a few day to train again. I have left it in great hands and I'm looking forward to seeing were the girls take it.

Darlene I know the 16kg is in good hands work it hard and enjoy the pain.

Friday, January 11, 2008

counting down

The countdown is on. I have one more day of training before I hit the road. This has been emotionally draining to say the least. It has been hard on my clients, my wife and on me. It will make us all stronger in the long run. I will keep everybody in the loop I promise.

Thursday, January 10, 2008

Today was rocking

Today at Better Bodies was rocking!!! Classes were packed trainers were hoppin and people were sweating and swearing just the way we like it. These last few days are going to be crazy. Here is how training went today

Clean and Jerks
double 32kg 5x10 got a raging cramp under my left shoulder blade after the first set. I was just standing there and I could feel it start. Didn't slow me down one bit.

Pull ups
5x3 chest touching the bar these felt easy as hell

Pavel style decline sit ups

Still have a cramp under the shoulder blade. Thank goodness I have a massage in the morning.

Wednesday, January 9, 2008

Training and tears

Today was a day for a good training session for me. This also started the beginning of the tearful last sessions for my clients. This is going to be a tough thing to go through with people that I have known and trained of many years.

Training was simple and to the point. The last one on one session with Mike went like this.

Hey the big round ball of concrete looks heavy I think I should pick it up. So that's what we did. Atlas stones for one last time. Mike is still haunted by the 220 pounder. He could not have been any closer to getting it today, but just missed it. After spending a half hour playing with those, leaving behind some skin and sweat we moved to kegs. Not to drink but to lift, for some overhead presses. Mike pressed the 90 pounder for a single it was great. It was a fun session for the both of us. I lifted the stones for probably the last time until I settle in in Ca. Thanks Mike!!!

Tuesday, January 8, 2008

Tuesday 1/8

Spent a good part of the day running around trying to get stuff done. Switched my off day from Wednesday to today because I have more time on Tuesdays.

I worked with Bob Dudley today, which is always fun. Bob has been working his ass off in my KB classes at least twice a week for quite some time. He is going to need it because for Christmas his wife Amy signed him up for the April RKC! Merry F#*^$n Christmas!!! So we got together to brush up on form, just minor nit picks. Bob keep in mind that they will know that you came from my house and you better represent! No pressure or anything. Seriously, I would have never told Amy to sign you up if you were going to make me look, bad because it's all about me. All jokes aside you are going to kill it! See you in class on Saturday.

Monday, January 7, 2008

One more week

I had my last Monday with mike workout today. Which is always fun.

Log press worked up to 160 pounds for 2x5 that felt very strong, even on the little sleep that I have been able to get. For some reason I have had lots of things on my mind.
4 sets of rope work
and 2x5 hanging knee raise.

It's always fun to train with Mike because I know that I can push him a bit harder.

Sunday, January 6, 2008

To My Girls

Heather, Amy and Molly,

I know I didn't say this last night but I couldn't leave my place in better hands. I can't wait to see where the next generation takes it. I'm very proud to call you my friends and colleges. Thank you for affording me the opportunity to make this move to California. Whatever the three of you need anytime or anyplace please let me know.


Where to start?

Last night was one of the most touching events of my life. Unknown to me my clients set up a surprise going away party. I thought I was going out with my parents and in laws for dinner. Well I was very wrong. It was a night I will never forget.

Doing this for a living becomes much more than just the training. To see a group of people that have been in my life for years really opened my eyes. It made me think about were I started and what I have been through with every single one of them. All of my clients hold a very special place for me because they are more than just clients. I have suffered with them. I have grown with them and we have all succeeded in our lives.

I started in this business to help people with their fitness. I thought that is all it would be and I couldn't have been more wrong. Fitness is not the end all be all it's the journey that really matters the rest is a great side effect.

I thank all those that made it last night and those of you that couldn't. You have taught me more than you will ever know.

Friday, January 4, 2008


Training for today was great.

Gym boss 30 seconds of each one after another
Body weight stuff
1. Squat thrust w/ jump to a pull up
2. Pistol deck squats
3. Push ups drop to elbows and back up to another push up
4. Deck squats
5. Static knee raise
go back to #1 start again. twice through = 1 set = 5 min, short rest followed by a second set

32kg Military press
5x5 L,R

last TGU
32kg for 5min

After tomorrow I will have one week left, HOLY *^%#!!!

Thursday, January 3, 2008

11 to go

I actually had a good training session today.

Started with some one arm straight bar military press
worked up to 85 pound left and right for three strong reps each

next was straight bar suitcase dead lifts 135 pounds 3x3 L,R

finished with a combo
swing, clean, press, snatch 5 reps of each 5 sets per arm
good way to finish.

Played with the bulldogs in the back yard for 30 min. 15 degrees with a wind chill that feels like 3 DEGREES! California looks better everyday.

Wednesday, January 2, 2008

12 days

!2 days, this is going to fly!!!! I have new people calling daily about Kettlebells and I'm still training full time until I leave. I will take a whole day and a half off before I leave. That way I can pack up and move it on out to Cali.

The changing of the guard has taken place at my gym. I'm now just a hired gun from out of town doing a two week guest training spot. Which I am cool with. Lots of people are asking me how I feel about the whole thing. The truth is I fine with it. It's not that I'm being forced out of my gym, I sold it to start something new so ALL IS GOOD!

Next week will be my last week of training, I'm sure that will be strange. I will let you know.

PS For the new year I will blog everyday.

Tuesday, January 1, 2008

13 days and counting!

I leave for California in 13 days. WOW that caught up to me very quickly. It seemed as though we had all the time in the world, I guess not. I can't wait to get going. Everything has gone smooth for the most part.

Ran into one SMALL issue, the house we were to move into on Jan 21st is now not available until April 1. This has sent me scrambling like a mad man. I need to in Cali by the 26th to teach a KB workshop in Santa Barbara. So I'm driving out with all of our stuff and my wife is going to stay behind until the beginning of Feb. because that was the soonest we could get into a short term lease. All and all we have done tons of things in a very short amount of time. Jen and I have been trying to cover all the bases before we go with friends and family.

Leaving is going to be bittersweet, it is very hard for me to leave clients behind. 80% of my clients have been with me for 5 years or longer. All of the clients I have had in my 12 years of being a trainer have shaped into the trainer I am today. To be able to read people and know that today might be a day to just sit and have coffee and vent or a day that we need to be very aggressive and burn off the frustrations of the day. These are all skills that I have picked up along the way and will use from here on out. I thank all of you for letting you into your life and I hope that I have given something back in return. All of you will be missed. Remember I'm only a short flight away. Besides it give you a good reason to go to the beach.