Kettlegevity for life

New energy from Indian Clubs

2010-04-23T09:19:00.000-07:00

Got back Minnesota with renewed energy level and started a strength based program. I am implementing the clubs into my program before during and after sets great for recovery and rejuvenation while training. Hit the bench press seriously for the first time in about two years and it felt awkward doing that much volume. As always training hard requires the three d's and it will also take a goal which should help with the passion. I have a little over two years two prepare for the RKC II for the second time and with what i know from my first attempt in terms of what is to be expected, pure strength for sure is where it is really at.
Starting off with in my prep phase with two days a week with large muscle emphasis and three days a week with attention to the details of my smaller muscles.

Monday- April 19
Hypertrophy - 3x10 upper body & core
Tuesday- April 20
Bench press - Squat emphasis
Wednesday- April 21
Swings and getups - Pullup ladder and club swinging
Thursday -April 22
Snatch 16kg 15/15 x10 - Hypertrophy -4x6 UB

Will take off Friday and pick up on Saturday. Going over the workout itinerary for KB workshop Sunday April 25. Looking forward to the weekend that will also include Angels / Yankees with the family.

2010-04-09T12:13:00.000-07:00

Back in action, feeling good and training. This weekend is "The Warrior Dash" 3 miles of obstacle course in the mud sweat and beer classic should provide some memories. Getting ready in a pinch after some 12 weeks of on and off conservative training schedule, will be interesting at the very least.
April 8, 2010
Joint mobility, ASLR, Brettzel, Armbar
TGU 16kg 3+3,2+2,1+1
400 meter run interval w/ 16kg snatch 15+15 x 10
felt strong at the end, wanted to have a feel for a total body workout simulation to the Warrior Dash would offer.

Sticking to mobility and core training routines has been keeping me alive and fairly in tune with my body. RKC program minimums have been the majority of my workout mixed in with a tester now and again, has resulted in a shock to my body and most generally an extra day of rest. Thankfully I am off to CICS next week to get the low down on Indian Clubs from the Master of IC Dr. Ed Thomas. This should again provide more restorative exercise patterns that will be perfect for what my body needs. I will be posting more often and training for strength after the return from Minneapolis. Move it or loose it.

Coming back from mystery illness

2010-03-25T08:37:00.000-07:00

Since my last post I have suffered from a virus that has me wondering if I have any defence for the common cold. With over 20 personal training clients and a full service gym to run, not to mention four kids under 11 and coaching baseball. It has been a difficult time remaining positive about my conditioning. My family has been waiting for the old me to return and so have I for that matter.For some reason after four different antibiotics umong other medcines I have tried, I am unable to eliminate the plague from my body. Very frustrating!
In three weeks April 11th, I have signed up for " The Warrior Dash " a 3 mile obstacle course from hell and a good time for the well. Followed up with Dragondoor's inaugural Certified Indian Club Specialist CICS in Minneapolis. Overwhelming considering my circumstances. I have an appointment to find out what the heck is going on , meanwhile trying to do something in a minimum fashion as to not aggravate my symptoms. Just thought I should post again since it has been so long. Hard to post my workouts as they are a microcosym of what I am use to doing. I am going to begin with a progressive plan of attack come Monday and will post daily. I am resting until then.

Variety Day

2010-02-08T17:36:00.000-08:00

2010-01-29T16:43:00.000-08:00

Photo shoot on the beach- this was a great time and is located across the street from my gym. Just finished putting together a enclosed trailer and will be seting up classes and workshops around the beach cities community and all of So Cal. Look for more in the near future.

Last weeks tornado blew 95 mph winds through the nieghborhhod and sucked the 4x6 skylight off the roof and your truly had to batten it down with some old perform better kettlebells. At least I found something I could do with them as they were virtually useless to me. DD bells all the way! Nursing a cough and crud lung infection from that week. See ya for now.

five finger review

2009-07-28T05:13:00.000-07:00

These shoes are very comfortable and i can see why so many RKCII had them. There is an ability to root as well if not better than bare feet. No running in them just yet, acclimation period. Signed up for ck-fms and should be getting into that more as summer winds down. personally i am slowing things down after RKCII,but staying with RKC minimums until September09.

Z mobility drills and some Rolling patterns
TGU 2 each side slow with emphasis on high hip and for me strong lat with elbow extention
MVo2 max 12 sets 16 kg client showed up early , 12 sets out of 20.

own the dysfunctions

2009-07-24T08:50:00.000-07:00

Tough coming back from RKC II, mentally drained and aware of the dysfunctions that lay abundant in my body. I am on a path of corrective exercise. Shoulder mobility, ankle strengthening and core. This will take some time, my two year plan to get things right by the time i go back to RKCII. I am going to be blogging regularly from now on.
Added note: Won long drive contest yesterday in tournement 295!

2009-06-16T15:47:00.000-07:00

Some Z and prep movement to get started. Lt Knee is irritated today definately needing some rolling out and quality stretch. I am looking forward to the upcoming RKC II. This is going to be such an eye opener i don't even know.
Today it a Vo2 max day to get and pull up day split between 12 noon and 6 pm

Early routine: warmup some pumps, goodmornings and shoulder mobility

50 sets : 8/8, 15/15 16gk moderate intensity/ stretch

Late Routine: movement prep, Goblet Squats 5,5,5 / Hip Flexor stretch
Farmer Walks/ Swings / Tire Flips
Overhead Walk / Swing 1+1,/ sloshbar walk

10 minute TGU 20kg

RKC II prep

2009-06-15T06:56:00.000-07:00

Going at a pace that i can manage with work and family schedule. My main goal of extending RKC status is primary, second weight loss down to 194 seems possible but with 9 pounds to go i am hopeful. Lastly, the RKC II would be icing on the cake. Can't put a pricetag on the experience. This week i am putting out an all-out effort to assess baseline. Thanks go to all of the posts on the RKC forum for the inspiration to keep the faith.
I will be on the VW path this week starting today, i'll let you know how it is going.