Tuesday, December 29, 2009


Training has getting better. Just like everybody who walks the planet there are times when the motivation is low. After 20 years of weight training, 14 years of personal training and 8 years of kettlebell training it is often hard to get things going.

Last night was a good night I did some swings to warm up then hit farmers walks. I wanted to go heavy so I grabbed a trap bar or hex dead lift bar and loaded it up for some fun. Did 4 sets of 30 yards and 2 sets of 20 yards then my grip was spent. So I taught class and called it a night. It's surprising how heavy 350 pounds gets when you take it for a walk.

Tuesday, December 8, 2009

I have to say it.

It was cold on the beach this morning. It's the first time since I have moved to CA that it has felt like winter but only for about half the class. There was ice on my windshield as I pulled out and headed to the beach. WOW these guys are going to be cold! All that showed pushed through the first half hour and through Russian magic were no longer cold. By that time they had already gone through a single arm complex of 5 high pulls, 5 front squats, 5 military press, 5 front squats and switch to the other arm to repeat and call that one set. They completed 5 sets. Then the sun was up and and so was the temp and life was good for all.

I have to say as Pavel predicted I would become a SoCal sissy and become thin blooded and he was right. Yeah, I said it I'm a sissy! It was still a beautiful morning on the beach in December.

Friday, December 4, 2009

Dan John

I have been reading Coach Dan John's Never Let Go. What an enjoyable read. I have been looking for something to do training wise for sometime and his book has tons of ideas and all BAD in a good way. I have been messing with the one lift a day on one side kettlebell stuff he has and it's been fun. I will let you know how it goes in the coming weeks.

To the Sacks family, I'm so sorry for your loss. Grieving a loved one is never an easy process. Something I know all to well. Take care and I love you all.


Tuesday, November 24, 2009


I great man once told me that turkey is just a glorified chicken. We all know that chicken makes you weak. I guess for those of us willing to have a day or two of weakness should not try to use our super powers. I for one am really looking forward to being weak fat and happy for a day or two.

My parents are in town and we'll being joining the Sacks clan for the turkey day festivities and I can't wait

Happy Holidays to all!

PS don't tell Pavel about the turkey

Sunday, November 15, 2009

This is why I love motorcycles!

Laura and I spent the day riding through the mountains and back roads of Santa Maria, Ca. This was all made possible by one person, John Roberts RKC. He has two Harley Heritage Soft tails and was our tour guide on the hour plus ride. There is no better way to spend a 70 degree day than with the woman you love a motorcycle and a great tour guide and friend.

Thanks John we had a great time! We would love to do it again soon.

Tuesday, November 10, 2009

Tires and Slegdehammers

Last night was I tire and sledgehammer workout. Really simple 600 pound tire and a 8# sledge. Flip tire 3 times beat it with the sledge 10 times, flip three more times and ten more whacks then rest. Complete 3 time and call it a night.

Classes have been going really well and the energy has been great from all my clients lately and that rocks.

Laura has been working like made to set up as many HKCs as I can handle. Next year is going to be busy.

I want one

Thursday, October 22, 2009


Here is one killer band from back in the day

Saturday, October 10, 2009

Yeah things are great!

I have had a great week. Training has been solid for me tons of presses and weighted pull ups. Plus 5 minutes of get ups with 40kg, I couldn't ask for more.

Classes have been good and the new spot to night classes in Santa Barbara Fueled Sports is going to be killer.

And to top off the week I spent the day with two things I love Laura Sacks and a motorcycle. We took all day to cruise the hills of Ventura county. I couldn't have asked for better company and was surprised by the motorcycle/ scooter a Burgman 65o. The best way to describe this thing is a step through motorcycle. Comfortable, fast and the complete two wheel experience.

Sunday, October 4, 2009


Starting this Monday Oct 5th at 6pm I will be holding my Santa Barbara night classes at Fueled Sports Performance. I will be adding a Wednesday 6pm class also at Fueled. Contact them at 805-845-3272 for exact directions and location. The address on there is incorrect. They are on State St., between Haley St. and Cota St., near the open Indian Market and across from Hotel Santa Barbara.

Tuesday, September 29, 2009

HKC the beginning

Having just returned from the first ever HKC all I have to say is WOW! We rocked 120 participants with 4 Master RKCs, 8 Senior RKCs and 1 evil Russian. They never stood a chance. Mark my words the RKC will take over the kettlebell and fitness world. There will be very exciting news very shortly about future HKCs.

The HKC is going to be a good farm system for the RKC. In the end it will turn out more even high quality RKCs. By giving HKC participants a little taste of how the RKC runs a certification. They will come into the RKC better prepared. I feel this will also eliminate the kettlebell newbie from showing up to the RKC to learn kettlebells. Then having to leave beat down after the first day because they bit off more than they could chew.

Today's training 32kg military press 10 sets of 5 R/L

Friday, September 18, 2009

Tough day for a Thursday

I had class at 6am on the beach. After that I came home and Laura and I went to the beach to chill for an hour or so. While we sat there we decided to train. Went to the truck and grabbed some bells and trained. Followed by coffee, emails and a 30min nap. Laura headed off to afternoon classes. I hit the store made dinner and taught my night class. On the way past the house grabbed Laura and went to see Inglourious Basterds (WOW). We headed home and called it a day. Like I said REALLY TOUGH DAY!!!

PS the pic is of the beach we trained on.

Wednesday, September 16, 2009

Schedule changes

A few changes to the schedule:

-I will no longer be having classes on Wednesdays in Ventura.
-Starting the first week of October I will be doing Monday and Wednesday night classes at 6PM at Fueled Sports Performance . (The address on there is incorrect. They recently moved onto State St., between Haley St. and Cota St., near the open Indian Market).
-I will announce soon where my Tuesday and Thursday night classes will be held. Until then, they are still at Marina Park.

Tuesday, September 15, 2009

this is crazy!`


Last night hit the beach for some double training. I joined my class for a little fun. Groups of three I go you go style session. Here is the workout, simple and fast. Doubles of the following 5 swings, 5 cleans, 5 front squats and 5 presses=one set, rest while the other 2 people work that = one round. We went for 5 rounds and some get ups and called it a night.

Sunday, September 13, 2009

New site

It's about time I finally have a website. Thank you to Adam and Laura who busted their butts to get it done. Being the technical wizard that I am, I offered up ideas like "that looks good" and the ever informative "sounds good to me". This resulted in a really cool site so please check it out.

Wednesday, September 9, 2009

Last two day training


Military press 2 sets of 2 R/L 48kg on the second set followed the press with 5 cleans R/L

48kg 2 hand swings 20 reps

48kg H2H swings 10 reps

48kg Get up one R/L


24kg snatches 100 reps in 5 minutes

Friday, September 4, 2009

Playing with my new friend

I picked up a beast in San Diego ( which in German means whale's vagina). I picked up an Beast hell yeah. Yesterday I took it to my beach class to show them what a really big bell looks and feels like. Several people did a few swings but that is all. I did 2 sets of 1 R/L military press with the goal being sets of 3 R/L. I will be greasing the groove to get there.

GREAT THOR's HAMMER have a good day!

Thursday, September 3, 2009

Lesson learned

Yesterday I learned a good lesson. I had the bright idea to wash some dishes and do swings between each dish washed. 32kg bell, 5 dishes, 20 swings = 100 swings and dishes done. Well that was all fine and good for the first 3 dishes. After dish 4 magically I had two blisters on the hand I did the scrubbing with. Imagine that have your hand soaking wet while cleaning dishes would make it want to bubble up when swinging 70 pounds from it. Well I learned my lesson no more dishes!!!

Monday, August 31, 2009


Laura and I have been home from last weekends La Jolla RKC for the less than 12 hours and our bodies are still buzzing. This was the hottest RKC EVER! The first 2 days reached temps of 102 degrees. Holy s@#! that sucked. Heat, moisture and new bells created the perfect storm. No flesh was safe from the Iron.

Team Kilt rocked the whole weekend! It was asking so much just to be outside on days like that let alone getting your ass handed to you for 23 hours over three days. I was like a proud Dad watching all of them finish with heart. What a great job I have.

Laura also went through the RKC last weekend. I told her that it would be the hardest thing she has ever done and that would have been without the 102 temps. I was incredibly proud of her as she marched across the field covered in dirt, sweat and blood. She finished like the true warrior that she is, that's my baby.

Again I leave the RKC weekend wondering how I could ever want to do anything other then the job that I have. It inspires me so much to help people do thing they think they can't and I know they can. Power to all the new RKCs it's well deserved.

Wednesday, August 19, 2009

New stuff

I have been waiting to get some new shirts made and they are finally done. They are really sweet you can check them out and pick them up here. I hope you like them and check back there often, Laura and I have some really good ideas coming soon.

Thursday, August 13, 2009

Leaving on a jet plane

I'm heading out tomorrow to Santa Fe to do a workshop at Dynamic Kettlebell Fitness with Keira Newton RKC. Then on Sunday I will be working with Zar Horton RKC TL teaching a workshop on working with special populations. Sounds like it is going to be a good weekend with great freinds.

Monday, August 10, 2009

New kilt

I received a new RKC kilt in the mail Saturday from my good friend and RKC Team leader Mark Toomey. It rocks and I will wear it proudly at the San Diego RKC in just 3 short weeks. I can't wait.

Thursday, August 6, 2009

No excuse

I have been lazy on the blog front. Classes have been great tons of people that are starting to get it. I had a newbie and a puker this morning. They just so happened to be the same person. This also caused him to lose a $20 bet he had with his buddy. SO it was an entertaining morning to say the least.

Mom has been in town since Monday and so Laura and I have been showing her the sights of Southern California.

My training has been steady but I need to set some goals to really push me farther into this thing.

Monday, July 20, 2009

A very Smart person told me I needed to blog again.

I have really been slacking on the blog front. So here we go I'm back to blogging with a good poke from Laura. We have been all over the place lately climbing, bells, family, friends and all the things in between. Life is treating me extremely well. So I can't complain at all.

Training has been all with the 32kg or double 24kg. I have really been working the military press 32kg and pullup ladders. I have also been working the #@*! out of the get up of course. I will be home for the next 4 weeks then off to Santa Fe for a workshop (see below) and then San Diego RKC. What a sweet job.

I am going to try to be more regular on the blog thing so you should be hearing from me soon.

Oh yeah, Mom is coming out in two weeks to hang with Laura and I in sunny Socal!

Wednesday, July 1, 2009

Forgot to post this

Senior RKC Dave Whitley and I have a workshop coming up on July 11th in Medina Ohio. Email Amy Dudley, RKC for all the details at dudley1@zoominternet.net

We will be covering juggling, double kettlebell drills and David's Power Circuit training.

Wednesday, June 24, 2009


Man I have been running around like a mad man for the last month. My classes are really full and I'm having a blast teaching all the newbies.

My training as been so so. I struggle from time to time for motivation to train. So what do you do? Sometimes you push through others you have to take a step back and rest. I have had time off now I just need to push through it and all will be good.

I'm really looking forward to Aug. RKC, it's going to be like summer camp with all your friends.

Monday, June 1, 2009

Damn The Man!

I have had to move my Santa Barbara beach classes to Henry's Beach on Cliff Drive. The SB parks and rec were making life hard on me lately. So I changed location and all is well. So Monday 6pm and Saturday 10am at Henry's be there for the beat down.

If you don't see us on the sand we are on the grass.

Also there will be no classes the week of June 8th - 13th

Wednesday, May 20, 2009

Felt weak!

I had intended much more for my workout yesterday but it wasn't there. So I bailed after 3 sets of 5 reps R/L military press with the 40kg.

On a positive note today is Laura's last final for the semester!!! Nice Job babe.

Tuesday, May 19, 2009

Last nights workout

On the beach with the sun and I nice breeze I busted out some clean and jerks.

Single arm Clean and jerks with the 24kg sets went like this.
After that I went for an overhead walk 24kg about 75 yards out on the left and back on the right.

As i was finishing that a crew of kettlebellers started to filter in and I promptly kicked the crap out of them as I often do on a Monday night. I had all 5 future RKC's in attendance, Sean, Rusty, Tim Dale and last but not least Laura. I had these five work snatch technique while I trained newbies. All of their snatch for is looking damn good if I do say so myself. They are going to eat the cert alive, or they better because the will represent Team Kilt!

Sunday, May 17, 2009

A new week

I have been getting back int the groove this last week after many weeks of double kettlebell work I have gone back to singles. My groove for snatches was a little off to me. Those that watched me do the five minute snatch test thought they all looked good, I thought they felt different.

I have been switching between ballistics and grinds every other day. I have always found that this keeps me fresh everyday and that I need little down time between workouts. Last week went like this

Monday, 24kg 5 minute snatch test 100 reps in 3 minutes 43 seconds
Tuesday, 40kg 5 minutes of Get ups
Wednesday, swing, high pull, snatch ladder 24kg. 1 swing, 1 HP, 1 snatch then 2 swings, 2 HP, 2 snatches up to 5 reps each the went back 5 to 1
Thursday, 32kg Military press 6 sets of 5 R/L set 7 was 10 reps R/L
Saturday 15 minutes of H2H juggling 16kg

Tuesday, May 12, 2009

After 18 weeks I still like Geoff a little

I finished up the 18th week of Geoff program and Fridays still sucked, not to mention the distraction of the fire and getting evacuated. All in all it was a brutal 6 weeks and I'm glad that it's over. The workouts have been very challenging and I will come back to them down the road. I would highly suggest that you pick up Geoff's book when it comes out, you won't like him as much either after you go through the workout, that is until you see the results.

So for those of you who need a test subject for you workouts let me know and I will take them for a ride.

Wednesday, May 6, 2009


Today I was driving home from my class at Gracie Barra and I had strong urge to visit a member of the Sacks family that I have heard so much about, but will be unable to meet. During my visit on a sunny hill side I met a elderly lady that was there to tend to her daughters grave. She told me several stories about her daughter and granddaughter. This bought a smile to her face but brought a tear to her eye. Before she turned to go back to her daughter she thanked me, and I thanked her for sharing. I sat there after she left and thought about the interaction and how today I was so deeply touched by two people I have never met but now share a great connection with.

I have so much to be thankful for and so much living to do because you never know.

Monday, May 4, 2009

Great weekend!

Another SoCal weekend, sun, kettlebells and fun. I spent the better part of this weekend outside. No that is nothing new but it seemed especially nice this weekend. I have had the opportunity to spend a bunch of time with the Sacks family. They have welcomed me with open arms and I can't thank them enough. THANK YOU!

Monday, April 27, 2009

Lots of stuff

Here are just a few of the things that I have doing since my last post.

I have been working on setting up several workshops all over the country. I have been rock climbing, skydiving, kettlebells on the beach, 1200 mile road trip, car accident and Geoff still owes me much $$$ for all the damn food I have ingested on my 18 week journey into his program.

A busy in a good way kind of life the last month. I will be home for a couple of months so I might be able to blog a bit more.

One last thing TEAM KILT, KILLED IT at the April RKC!!! Congrats to all my team for working so hard you are a welcome addition the the RKC family.

And one more thing I'm now on facebook.

Wednesday, April 8, 2009

Ohio workshop pictures

I'm Back

I'm back from my Northeast Ohio tour. Things are very different there, a bit more on that in the coming months. The workshop was a blast, I will post pictures soon. All that attended were great and worked very hard for the 4 hour ass kicking.

I also had time to meet up with several good friends and hang out and shoot the breeze. That is always fun to get the low down on everything since I was back last time. Always drama in a small town where everybody knows every one's business.

I did have a strange observation when landing in Cleveland. I realized that I felt like I was coming to visit and I didn't feel like I was going home. My home is in California, Ohio is where I go to visit family and friends. What a difference a year and a couple of months make.

The last few months have been the some of the most hectic and happy in as long as I can remember. I really feel like I'm hitting my stride and life is better than it has ever been.

Sunday, March 29, 2009

Here we go.

Life has been very very nuts this week. It seems I have been going nonstop forever and There is little end in sight. I have managed to get a few fun things in there as well. Hit Six Flags for the first time since I moved out. It was great to unwind for a change. I also went to the Pan Am Jiu-jitsu tournament. I had several friends and clients competing. I'm happy to say that they all did really well and brought home several golds and silver medals. VERY COOL!!!

Next week I will be heading back to Ohio to put on a seminar. I will be leaving on Wednesday and coming back late Sunday night. So there will be no classes Wednesday night, Thursday or Saturday. The following week will be back to normal.

Wednesday, March 25, 2009

Z and Kettlebells

Last Friday night Senior RKC Sara Cheatham And I did a 3 hour workshop at Venice High School. It was all set up by fellow RKC and good friend Kirsten Farrell RKC. It is always such a good time teaching kettlebells. I still have moments where I can't believe that I'm a Senior RKC and that I do this for a living. What a sweet job! Changing peoples lives is a pretty crazy and ROCKIN' profession.

Here are some pictures from last Friday night. Fun was had by all

Sunday, March 15, 2009


Is life always comfortable and what does that mean??? I had this thought today as I headed home from my last class of the week at Gracie Barra Ventura.

The last year has been a tough one on me mentally and personally. Lots of things have changed some for the good and some not so good. In the end it is the uncomfortable situations that make you grow as a person. It wasn't easy to start all over again and be an unknown. I really had to suck it up and deal with it. As the days and months go by life is getting back to were it feels like it should be. I'm happy! All other things seem to fall in line once one part of your life comes together.

Thursday, March 12, 2009


I have been setting up a few workshops in the last few weeks. Here is what I have coming up.

March 20, Venice High School with Senior RKC Sara Cheatham. focus is Z health and tapping into your inner mutant.

April 4th, Medina OH at BBOM, Advanced Kettlebell skills. Bent press, clean and jerk, double kettlebell drills.

and I am working on a late summer workshop in New Mexico with Keira Newton RKCII, more details to come.

Saturday, February 28, 2009

Gracie Family.

I have had the pleasure of hanging out with and taking a Jiu-jitsu seminar with Daniel Gracie. What a fun family to be around, happy and full of life. I learned a lot and this just makes me want to dive deeper into Jiu-jitsu. Why not, I have nothing else on my plate right now, except the 100 other things I need to get done.

If Daniel is anywhere in your area you need to go and meet him and train with him if the opportunity is there, you won't be disappointed.

Thursday, February 26, 2009

On lighter notes

I have been working phase two of Sr. RKC Neupert's program and it is very different then the first phase, not the exercises but the rep schemes. It has put more of a strain on my nervous system than before, which is always fun. The workouts are brutal but still have a good flow.

I will say it again, it's nice to be able to grab two bells and look at what I have to do for the day and do it. I don't have to design anything "I just gonna do!" as said by Brazilians.

Wednesday, February 25, 2009

I'm Sorry My Friend

I had to do one of the hardest things in my life on Monday afternoon. I had to put Maximus down. He has become increasingly aggressive over the last year, which all came to a head Sunday afternoon while I was in San Jose. He attacked the small dog of the house Willa without cause. This is a scary thing with average size dogs but when the small dog is 95 pounds of muscle and the big dog is 140 pounds of muscle you have a very large problem on your hands. The results could have been much worse than they were, but they were not good by any means. When you lose trust in an animal that could easily take your life or another, you must take action.

There was something wrong with him that just snapped Sunday and he was going to kill Willa and anything else that was in his way. Luckily a neighbor heard the fight a jumped over the 6 foot fence and helped break them apart. He told me it was the scariest thing he has ever seen. Not words you want to hear about your dogs.

I miss my buddy. He was always happy to see you and steal the covers while you sleep but I would not be able to live with myself if he had harmed anyone or anything. It was an hard choice to make but it was the right one.

Sunday, February 22, 2009

Well worth it!

It was a 5 hour drive to San Jose Saturday, to visit the RKC. What a group of incredible group of people. It's always like going back to summer camp with all of your friends with a little pain thrown in for good measure. The energy at the certs always makes me smile. There is nothing like watching a group of strangers become a family through pain and suffering. Not to mention the transformation that happens to the participants.

I was well represented by Dini Leopoldo. She was a last minute invite and went in only slightly prepared and killed it. All she has left to do is the snatch test and she will be a full fledged RKC. Congrats DINI!!!!

Then I have another crew that came up and waved the Team Nepodal flag HARDCORE!!!!
Rusty, Tim, Laura, Sean, Myk and Bubba were victims on Sunday. The funny part of that is that they do the exercises better than those that were supposed to be teaching them. I stood there like a proud Papa as instructor after instructor, Pavel included, came over to tell me how solid the whole crew was and why they all hadn't signed up for the course. Got love that!!!! Thanks to the SB crew for making me look good.

Friday, February 20, 2009

It's like CRACK!!!!

I picked up the Super Duke last weekend. I have been busy so today was the first time I have had time to go for a good ride. I rode a bunch of roads that would take me a week of riding in Ohio to rack up the number of turns that I did in two hours today.

Then I headed home down the 101 at rush hour SUCK!!! But wait does it??? Lane splitting is LEGAL here. Off I went in between two lanes of traffic and was laughing the whole way. It is just like CRACK I wanted to split lanes all the way home and I had to fight urge the whole time. Wow I will be riding as much as i can for the next few weeks.

Heading off to San Jose in the morning to hang at the RKC.

Sunday, February 15, 2009

Geoff was my friend!

I thought that Sr. RKC Geoff Neupert was my friend but I guess I was wrong. I finished the 6 week program that he wanted me to test drive. Drive it I did!!! The book is going to be great and workout is intense and the results were just what Geoff was looking for. I have to say the last set of the last workout of the cycle was brutal to put it mildly. THANKS GEOFF!! I think?

Here is the best part I called Geoff at the being of the week to tell him that this was the last week. After telling him I had fun with it Geoff then asked if I wanted to do the second cycle. SURE I can kill myself all over again. So yeah I'm starting the second cycle tomorrow morning.

GEOFF WAS MY FRIEND, now I'm not so sure!

Thursday, February 12, 2009

Like a Viking!!!!!

Thor the god of thunder! Ever since I was little I wanted to be Thor and have to power to fight giants and throw lightning bolts. How sweet would that be!!!! I guess I will have to use a kettlebell instead.

I do have to say that I have been thinking about where the kettlebells have taken my strength levels since I started with them in 2002. I looked like I was in shape but a 16kg bell drilled me into the ground. Ever since I have trained them anywhere from 3-6 days a week and I'm stronger than I have ever at a lower body weight. So if I can't be THOR I guess I will settle for being mortal but a strong mortal, LIKE A VIKING!!!!!

Monday, February 9, 2009

Time flies

It seems like just yesterday that my brother landed in LA and now he is heading home. It has been a crazy week of running around going to metal shows, motorcycle races and having good food and company. I'm not somebody who misses many things but hanging with my brother is always a great time. I have a feeling that he and Toni will be out again soon. Next time I hope they don't bring crappy Ohio weather with them again.

Bones it was a blast and I will see you soon.

Thursday, February 5, 2009


I have been really enjoying my jiu-jistu training these days. It has got to be one of the most practical martial arts. In the real world a fight is going to end up on the ground and once you are down there then what?? Well as you train jiu-jitsu there are a million things that can happen before the other person knows what has happened. Here is a video clip of Felicia Oh, Jiu-Jitsu black belt and RKC!

Wednesday, February 4, 2009

3.5 hours of sleep, dehydrated and totally worth it!!

Last night I went to one of the most brutal concerts I have ever attended. Meshuggah!!!!!!!!!!
Didn't get to bed until 2am back up at 5:30am to do a training session, Ouch! I was so spent for the whole day. I was on auto pilot for my workout. It did however go really well considering I was, under fed, sleep deprived, dehydrated and bruised up from the pit. Tons of water and sleep tonight along with masses of flesh should solve the problem.

Tuesday, February 3, 2009

Bones is in the House!

My brother and his girlfriend Toni are in town for a week. There are a ton of things that we want to get done so it is going to be a crazy week. I will fill in the details as we go. Tonight is the Meshuggah concert and Saturday is Supercross. I'm sure there will be plenty to fill the time in between these two events.

My training is going really well and to workouts are tough but you just have to power through them. JUST BECAUSE YOU ARE BREATHING HARD DOES NOT MEAN YOU ARE GOING TO DIE!!!!!

So thanks Geoff, grocery bill to follow.

Wednesday, January 28, 2009

Tuesday, January 27, 2009

LA FitExpo

Here are some pictures from the LA FitExpo last weekend. It is always great to get together with a bunch of RKCs and play around with the bells and spread the sickness.

Tuesday, January 20, 2009

The sets just keep growing

Last nights workout was a 6 set ass kicking, Thanks Sr. Neupert!!! This workout is a good time if you are into that kind of pain. It fast and dirty and that is the way I like it. Yesterday was the start of week three of six and all is going well. Having to test drive new programs is a good time and very easy on the brain. I just grab the bells and go, not thought needed on my part.

Just picked up the tickets for the Meshuggah concert. It's my Christmas present for Bones and Toni. The cool thing about this concert is that they don't play in the states that often so this will be the first time for all of us.

Saturday, January 17, 2009

Old school and new school


I was fortunate enough to doing some Uechi-Ryu training with a third dan Blackbelt in Ohio. It was some of the most brutal stuff under the sun. It is all about the iron body. We were hit with sticks and things that were supposedly padded. I have to say the worst was kicking the instructor with my shin to the outside of his thigh. After the first kick in knew I was in for bad times. It was like hitting a tree. It got to the point where I was hoping we were done with those but no lets do more. My shin was black and blue and sore for a week! It was really cool though in a sick way I wanted to do it more. Here is a demo video. These guys have the tension thing down to a science.

Friday, January 16, 2009


Well today was workout 6 of 18 as prescribed by Sr. RKC Geoff Neupert. Fridays were a good day for me until about 2 weeks ago, now they really suck. You see this is the heavy day of the workout cycle. Without giving anything away, Can you say TENSION!!!??? I can and it sucks bad. Each week there is an added set or decreased rest or both. This is not user friendly!

So with my added set I hit the beach to do the deed. Set 3 felt good set 4 sucked and 5 made me pee a little (not really). The best part about 5 is that it was over and so was the workout.

After the first set I had a cramp under my left shoulder blade. This made me think of my RKC. My Senior ( now Master) RKC was the one the only Brett Jones. At the start of the course he told all of us to let him know if we hurt ourselves during the weekend. Well on the last day I got a nasty cramp in my lats doing military presses. So, I told Brett. He looked at me patted me on the shoulder and said "AAAAWWWW" and walked away with a big grin on his face, I can still see it today. It makes me laugh every time, just like it did that day. So when ever little things come up during training like a cramp I think of that moment and smile and continue. Thanks Brett.

Thursday, January 15, 2009

Some days

Some days feel like they last forever. Classes, privates and jiu-jitsu time flies by but the in between times are really dragging. That is strange for me, I guess I have a ton of things on my mind today. All of them are good but trying to get everything to come together is tough, lots of opportunities in the very near future. I'm sure tomorrow will be back to normal 1000 miles an hour that is normal. Maybe I should just sit back and enjoy some deep thoughts. If I come across any good ones I will let you know. There is a novel idea slow down some.

Big UFC fight on Saturday night it should be a good time with my new family (they have adopted me, PORRA!) of Brazilians. Always something fun and crazy with them.

Wednesday, January 14, 2009

Geoff owes me $$$$$$

Geoff didn't tell me this workout was going to cost me so much money. I can't eat enough. Last night I ate a salad, 1.5 pound steak, 6 eggs and 2 cup (before cooking) of oatmeal. By 5pm today I was starving. So tonight I stepped it up, salad, 2.5 pound London Broil, 2 cups of oats and Acai. I hope to good I'm not starving by 4pm tomorrow.

I had to post this!

I have seen the Deftones so many times I have lost count. There was one summer that a bunch of friends saw them 5 times in 2-3 months. The live shows had sooo much energy it was insane. One of the show Chino the lead singer jumped into the pit with us and Bones ended up singing with him it was sweet.

This is one of my brothers all time favorite driving songs. That bad news if you were in the car with him and weren't comfortable with the car sliding sideways around every corner, you were in for a long ride. I remember once the girl he was dating getting out of the car in tears after one such ride. The good news is my brother has several things going for him. 1. He has MAD SKILLS with anything with wheels and a motor. 2. He is fearless. 3. He has somebody looking out for him. He has walked away from things that would have turned normal humans into bowls of jello. Long live the Nepodal men!!!!

The workout!

I have been working Sr. RKC Geoff Neupert's new workout. Today is the 5 workout which is a light day. I really like not having to think about my training just show up and do what you are supposed to. This workout is killer and will fill a void in program design in the kettlebell world.

All is right with the JEEP and the weather has been unreal this whole week. Yesterday was 87 and SUNNY! I can't believe it is January. Yes, I took that picture yesterday!

Tuesday, January 13, 2009

Jan 11th

I was heading to my appointment on Sunday morning when I blew a radiator hose on the Jeep! Called a buddy of mine he came and got me and we picked up parts to fix it. He dropped me off and I went straight to work. As I was standing on the bumper with no shirt on covered in sweat, radiator fluid and blood and I stopped and smiled. There are a couple of reasons for this. 1. thank goodness my Dad made me work on all of our motorcycles since we were little because now I can fix about anything. 2. It was Jan 11th and I was sweating my ass off. If this would have happened in Ohio I would have been frozen to the bone and job would have taken twice as long.

30 minutes later I'm back on the road. Later that day the overheating came back. I found out the next day that my radiator was BAD!! That is what had caused the other problems. $430 dollars later all fixed.


So here is the tough part. While I waited for the jeep to get done I walked the two blocks to the beach and made phone calls while catching some rays. Not a rough way to spend the afternoon.

Friday, January 9, 2009

Thanks Bones

This is a link to the best site ever. Bones sent it to me today and I have to share it with everybody.


Thursday, January 8, 2009

Incubus ROCKS!

I normally listen to really heavy music like Pantera, Lamb of God, and Soulfly. Incubus has to be one of my favorite bands for sure. This is one of the coolest videos I have seen from them.

Tuesday, January 6, 2009

1 down 17 to go

Busted out the new workout yesterday. The first of three this week. This is a 6 week cycle so I have 17 more t go. It went pretty smooth the 4th set was harder than the first three, all and all pretty good. Felt the need for fuel after the workout so Muscle milk after the workout then taught my 6pm class. After class bought some groceries headed home and filled up.

Warrior diet meal
2 apples on the drive home from Santa Barbara
16 whole eggs
2 cups of oatmeal
and a good nights sleep.

Geoff reminded me to eat enough, I don't think that is going to be a problem.

Monday, January 5, 2009

Oh the Pain!

Senior RKC Geoff Neupert has been working on a new book and wanted me to test drive the training protocol. So I will be starting today on a 6 week program and I'm really looking forward to the pain. Kind of sick in the head but those of you that know me would say that's about right. I will be reporting my feelings and results from this training, but I won't be giving out the workouts because then you wouldn't buy the book. This year has started like a freight train and it is only picking up speed. Each day things become more clear, I'm heading in the right direction. So jump on or get left behind.

Sunday, January 4, 2009

Done Deal

Bones and Toni Are coming out the first week of Feb. We have a ton of things to do and it sould be a good time.

Thursday, January 1, 2009

New Years with Brazilians

I have to say Brazilians love to have a good time. I was invited to Professor Erik's house for New Years Eve for a traditional Brazilian New Year bash. What a great time they have several customs to insure good luck for the following year. One which involves getting in the ocean and jumping over 7 waves. We didn't intend on getting as wet as we did until we all got hit by one huge wave. John and I got the worst of it and ended up being wet for the rest of the night, but it was totally worth it. I do have to say that I'm glad that I don't drink because I got home at 2:30am and had to teach a class at 7am. So on 4 hours of sleep I put the morning crew through the paces and now I'm feeling pretty good. I will crash for an hour or so before I head out for the day.

I would like to thank my new Brazilian family, they have done so much for me in such a short time. I was told last night that I'm a family member which is a pretty cool feeling. What a way to welcome the new year, 2009 is going to be one to remember if I have any say in it!!!