Tuesday, July 29, 2008

I survived

IT happened today, the first thing that came out of every bodies mouth when I told them I was moving west. The dreaded earthquake. There was 5.4 earthquake about 90 miles from our house in Chino Hills. I was sitting in a chair reading my RKC manual and I thought wow I feel something moving. I looked up at the light fixture in the room and it was swinging all over the place. I looked at the clock 11:42am, my first earthquake in CA. This however isn't my first earth quake. There were two in Ohio and one of them was a month or so before I left, kinda strange. Anyway after about 20 seconds it was over and I went about my day. It was however ALL over the news even though there were no major problems, even at the epicenter. I guess they have nothing better to do.

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

My Brother Can do anything!!!!!!

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

Beach runners

As I was waiting to retest a June RKC attendant this morning I watched several people running on the beach. Most run at a pace that a normal person can walk. Why run??? Then there was one girl that moved along at a good clip. Then my favorite, the guy that I thought was going to put my CPR skills to the test. I'm going to give him the benefit of the doubt and say he is new to running. I watched as he lumbered closer and eventually stopped and collapsed on the sand. He and his Ipod were motionless for a few minutes then a wave came up and brought him to life. He looked angry when the waves got his $150 shoes all wet. So he moved back 5 feet and laid his stuff down and went off to wade in the surf. Now when I lay electronics on the beach I like to keep them dry. This guy wasn't worried about it until a big wave rolled up the beach and wet down ALL of his stuff. Call me crazy but if you leave stuff on the beach in an area where you just got wet wouldn't you think that it will happen again???? I gonna say that he was suffering O2 debt from the run(if you want to call it that).

Thursday, July 24, 2008

Deep thoughts

I had a good turn out this morning. Everybody was in there own world and just busted it out. It was a good workout and a good way to head into the weekend. I don't normally train in the morning but today it felt right. I did a little combo of presses and swings 5/5 MP and 20 DARC swings x 5 sets. Then I went over to the swing set and busted out 10 minutes of hard swinging. Just kidding I went to the swing set and did pull ups 3x3. Then to the edge of the water and finished up with some Z and joint mobility. There is something calming about doing your joint mobility while watching the waves bang on to the beach.

Tuesday, July 22, 2008

Being a boy rocks!!!

Here is the reason. I was walking into the store yesterday and I was coming up to a van with a family all standing around. As I got closer I saw why. There was a little boy about three years old peeing on the tire of their van. As free as could be shorts down and showing the world. This will set the trend for the rest of his life. LOOK WHAT I CAN DO! I have never seen a girl doing this.

Saturday, July 19, 2008

Angry chick

Straight Line Stitch

Change in plans

I received my assignments for the LA cert and my workout has changed. So I worked on it yesterday and I think it will drill them into the ground. I noticed that most of the workouts are worked around the swing. This doesn't surprise me after hearing about the recent events at the level two certification. If you didn't hear what happened here it is in a nut shell. RKCs showed up that were having problems performing the basic drills(swing,cleans,press). As a result the whole first day was spent on review. Wow, practice what you preach!!! It always amazes me that once people are certified that they stop practicing the basics. There is a reason they are the foundation of kettlebell training. You can't build a house then knock the basement walls out and hope that it stays up. If you look at my past post about my training you will see that it is always the basics and rarely more. SO the change is good and I will deliver the goods come Aug 1-3 in LA. I hope you are ready!!!

Thursday, July 17, 2008

Oh yeah!

Hit the beach with the gymboss yesterday and put the final tweaks on a killer workout that I hope I will be using in LA. That is all up to the EVIL ONE, he makes all the calls on certification work. Here are some hints. It's a circuit that is 4 movements. I did 16 sets in 12 minutes.

Tuesday, July 15, 2008

Messed up

I was a mess yesterday. I was going to train earlier than normal yesterday and I wasn't really feeling it. I grabbed a supplement called RPM that I got for free at the LA fit Expo for a little pick up. An hour later I hit the bells with a plan to practice the basics, double swings, double clean and press, anchored snatches and double front squats. I was going to go through all four as a circuit. I got through the first round and the RPM sent my heart rate through the roof. I thought I was going to puke. The circuit wasn't really all that awful but no more RPM for me. I went through one more time and I was covered in sweat and could hardly keep my heart in my chest. I called it a day way earlier then I had planned.

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


I wonder about what people think sometimes. I was at the store yesterday and had an over weight lady in front of me. She was buying a Lean cuisine a Sobe Lean and four cases of regular Coke. What sense does that make??? Not that her other choices are good but Coke!!!

Tuesday, July 8, 2008


The wild fires in Santa Barbara are starting to slow down. These are the first fires that I have been close to since moving out here. They happen because it doesn't rain out here. The last time it rained was the day my Dad and brother were out. That was over a month ago and by rain I mean water came out of the sky. In Ohio when it rains it means puddles in the yard and you hope your power stay on. If it doesn't then your basement is going to flood because your sump pumps won't work. So what west coaster call rain is funny to me. With so little rain everything is dry as a bone. One spark can burn down tons of land and everything on it.

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


You will train always for a hundred terrific reasons. Quit and it will be for no good reason at all!

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

I'm such a metal head!

I heard this long on the way to the beach to teach class a 7 am. I was all pumped up when and the group payed the price. The Black Sabbath song War Pigs covered by Faith No More! I had to put up one more video. The name of the band is Crisis and the first time I saw them we didn't know it was a female singer for the first 10 minutes

Wednesday, July 2, 2008


My energy levels have been in the dumps for the last two weeks. I don't really know what the root cause was, it just killed all my drive to train and my diet was crap as well. I do have to say that it is very nice to teach class and feed off the energy of the group. I guess that we are all human and have swings in our energy levels.

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

Kettlebells rock

I love teaching classes. The energy in last nights class was killer, these guys are really starting to get it. Teaching class on the beach is always good and give us lots of exposure. I stayed after class and answered questions for about 30 minutes. Gotta love spreading the kettlebell flu.