Friday, February 29, 2008

Naked Warrior

I did a fast NW style workout today.

Pistol 5/5
One arm push up 5/5
Pistol 5/5
One arm push up 3/3
Pistol 5/5
One arm one leg push up 1/1
Pistol 5/5
One arm one leg push up 1/1
Pistol 5/5

then about three Pantera songs of some H2H stuff.

I haven't messed with one arm one leg push up for about a year. I really need to work them a bit more.

Thursday, February 28, 2008

Sara, we're diggin it!

Sara asked the other day if we're diggin it in Ca. Well I think we are going to stay. Jen and I hit west beach in Santa Barbara today. 70 and sunny with a nice breeze off the ocean. Jen worked swings along with the clean and press. I did some swings, clean and press and 37/37 snatch test. What a blast being semi-retired!!!! That is all going to change soon, my first real class is Monday. I also did a phone interview with the local Santa Barbara news paper so we will see what that brings in. All is good on this side of the US.

Wednesday, February 27, 2008


Have you ever walked past a wall and caught the corner of the wall with your toe? I have and did three days ago, the picture above shows what my wife a nurse calls a broken toe. I didn't train today we ran around all day and walked the dogs as usual.

Tuesday, February 26, 2008

Here we go

I'm teaching class for one of the owners tonight. This will be the gyms first exposure to me an my kind of KB class. We will see how many can hang. I did a short session today

32kg swings 5x20 of various styles
32kg MP 3x3/3
then played around with some H2H stuff with my wives 12kg bell.

Monday, February 25, 2008

Great session

I hit Hardcore 360 for my first session there. I was feeling good so it turned into a good strength day.

I have a pair of kettlebells that I had shipped from Russia. They came as 16kg but were hollow so I filled them with shot and made them about 80 pounds each NICE!

Double Military Press 80# 5x5
Bear crawl with 80# 3x15/15
Tornado Ball lateral chops against the wall 3 x 15/15
Pull up ladders 2 x 1,2,3,4,5

Worked on a couple peoples doing some swings in the gym.

Saturday, February 23, 2008

Playin' Around

I took all of my toys to the gym today. Meet up with Rusty, one of the owners, and we bounced ideas off each other for a couple of hours. I love talking shop with like minded people. I will be starting kettlebell classes on Monday March 3rd at 6:00pm.

Thursday, February 21, 2008

Done deal

Hammered out the details on my new training home. I will be offering private, small group and class training for Hardcore 360. This will be THE PLACE for kettlebell training in the Santa Barbara area. I'm really looking forward to the future in California.

Thanks to Big Will for the invite to the Fit Expo.

Wednesday, February 20, 2008

Just what the doctor ordered!

I had a great day today. I think I found a new place to call home. Hardcore 360.
I meet with the two owners today and all is good. They have both been there done that and wanted a place where people could train, sweat, use chalk and GRUNT. I think there is only three or four pieces of cardio that are tucked in the corner some place. The rest is stuff like reverse hypers, med balls, lifting platform, kettlebells, pull up bars and soon an RKC.

PS Hardcore 360 is only two blocks from the beach.

24kg swings 7x 30
24kg hot potato 3x20

Tuesday, February 19, 2008

That's more like it.

I've been stiff as hell the last two days. I don't really know the reason though. I think it might be from sleeping in a bed that isn't mine. Whatever the cause I'm stiff. So, today I attacked it with some heavy stuff.

First I did some Z and joint mobility.

Then cranked out some military presses
5/5x5 32kg
10/10x3 32kg

I was feeling great after the grinds.

I have a meeting with a gym owner in the morning, a place called Hardcore 360! Nice! This is the kinda gym I've been looking for, it should be a good fit.

Monday, February 18, 2008

Long walks and Get ups

The order of the day was two huge walks with the dogs today. I was feeling pretty tight today from the demos at the Fit expo and then the 2 hour drive each way. This really had me tight in the hams and mid back. Jen and I started the day with a 4 mile walk with the dogs. Then we did an hour of Z and joint mobility work. In the afternoon we did 3x20 swing and 5/5x5 get up sit ups I used the 32kg, then hit the trail with the dogs again for about 4 more miles. The whole Nepodal family is worked. Time to eat some flesh and hit it hard tomorrow.

Dinner for tonight
Huge salad with local fruits and veggies (SO GOOD)
2 pounds of skirt steak
grilled asparagus

Saturday, February 16, 2008

Beatin' the bushes

Hit the FitExpo in LA today to visit Will Williams at his booth. I ended up staying and helping out and doing demos. It turned up several leads in my area which is more than I was expecting. So if you are in the LA area tomorrow swing the convention center see big Will.

Friday, February 15, 2008

Change in plans

Was going to meet up with Big Will this AM but he had to bail. Instead I trained in the backyard. I decided to do the SSST. I haven't done this in a long time. I blasted through it 210 reps, not bad. I did almost see my morning coffee at about the 7 minute mark, but all was good. I'll work out with Jen in the afternoon.
PS This is the view from the back yard.

Afternoon Session:

Taught Jen front squats
I did 5/5 x 10 MP 24Kg
Long hike with the dogs

Wednesday, February 13, 2008

Bad weather

Today there was a cloud in the sky that blocked the sun for a bit, it was terrible! We locked down our housing today, that was a load off our minds. We walked the dog in the morning. Then this afternoon Jen and I trained again. She learned the TGU and did some swings. I only have a 24kg at this house so I did TGU for 10 minutes. After that we hiked the dogs in the hills for about 3 miles. All in all a great day.

Tuesday, February 12, 2008


I hunted around Santa Barbara today to find a new home for myself and my kettlebells. I went to several gyms in the area and really didn't find what I was looking for. No worries I didn't think it would be that easy that I could get things going in just one day. I also have a lead in Ventura for an area to teach classes. The place is called Cemetery Park, sound like a good place for cardio to DIE!

Trained on the beach today 85 degrees
DARC swings 20x2
Thrusters 5/5x5
two hand hot potato 20x2
Hit the road, walk the dogs through the mountains.

Monday, February 11, 2008

Short and sweet

Had a short session today. My wife joined me for the first time ever. She is a nurse and normally gets a good bit of exercise on her shift. She has been off work for a bit and wanted to swing a bell to get the blood moving. So after walking the dogs on the beach we did a quick workout.

Swings 20x5 keeping the hips real snappy.
Military Press 5x3

Simple is often the best. Felt great to get both of us moving again.

Hitting Santa Barbara tomorrow to start really drumming up some work.

Sunday, February 10, 2008

What a place

Jen and I explored the area today. How amazing, we have to keep reminding ourselves that we live here now. We walked the dogs in the hills of Ojai today, which are surrounded by mountains. As the sun set over the mountains we knew we had made the right decision.

No training this week, back into gear Monday.

We made it!!

We made it here around 2:00 yesterday afternoon. Boy I'm glad that's done. Now we can get on to our lives. Spent yesterday find out where things are in Ojai. We are staying here for about 6 weeks because of the whole housing drama. If you don't know what I'm talking about shoot me an email and I'll tell you all about it. So all is good and the weather is unreal! We have a full day of running around so I will report later.

Friday, February 8, 2008

333 miles left

In two days we have made it 2100+ miles. We only have 333 miles left to do in the morning. We made it much faster than I thought we would. The dogs really traveled much better than anybody could have asked for they were troopers. Half a day left!!!! Traveling across country isn't as bad as you would think, it just takes the right attitude. It also helps when you are really looking forward to the possibilities ahead of you.

Thursday, February 7, 2008

New Mexico!!

That's right we drive our asses off today. We have the dog thing down now. We have been making more stops and walking the dogs every time, even if it's only for a few minutes. This worked very well today. We are over the hump today. We have now gone over 1400 miles and only have about 1000 left. So one more big day of driving and one half day and we will be there. Then the real adventure begins.

Wednesday, February 6, 2008


I hit the road with my wife Jen and our three bulldogs Max, Peanut and Willa. Can you say 10 pounds of S*$t in a one pound bag. So after 660 miles my wife was stressed the dogs were stressed and it was time to stop. I do have to say that we made it farther than I thought we would on the first day. We have about 1740 miles left, so it should be interesting to say the least. I didn't get anything else done today big surprise.

Tuesday, February 5, 2008

All set

Hitting the road in the morning. It is going to be a very crazy trip. I'm wondering how the bulldogs are going to make the trip. This is going to be one to write home about. I will be posting along the way. We are going to take a ton of pictures and stuff. I have been trying to talk to everybody that has been calling, so if I missed you I'm sorry I hope to get in touch with you on the trip. I'm betting I have plenty of time to kill.

I have been just doing some push ups and squats and some Z.

Monday, February 4, 2008

Getting things ready

I spent the day getting oil changed and setting up GPS and all the other little thing I have to do before we hit the road. We were going to try to leave on Tuesday but Wednesday is looking more realistic.

I was able to swing by my old stomin grounds towards the end of their evening kb class. It was good to see that old clients are all sticking with it and doing well. Thanks Sherry for my picture it's very cool and it will be hung in a good place.

Sunday, February 3, 2008

I made it back

And right into the wonderful 30 degree weather. It was good to see my wife and bulldogs again. Time to get all the ducks in a row and hit the road in two days. I'm only going to do body weight training this week. I didn't want to bother with humpin a KB back with me this time. It will be good for me to back off for a week, not to mention I have the 2600 mile drive to do again.

Saturday, February 2, 2008

Heading back to ohio

I'm heading back to Ohio in the morning to get my wife and bulldogs and drive back to Cali. It feels like I've been on vacation for the last three weeks. I couldn't push to hard with the training because I knew that I was leaving for a week. When we get back then it's game on. I will be bloggin from the road.

Friday, February 1, 2008

Long Drive but well worth it

I headed to San Diego at 6 am this morning to attend The Secrets of the Shoulder seminar by one Mr. Brett Jones. I haven't seen Brett for awhile so it was good to be there. His presentation was outstanding as always, well worth the drive. It's good to refresh yourself every so often, plus you always pick up little things here and there. If you ever have the chance to attend a Brett Jones side show you won't be disappointed.

After I was able to train at the gym next door.
32kg MP 5/5x5
Double 24kg front squats 5x3
Pull ups 3x3
Snatches 24kg 25/25, 15/15