Friday, October 31, 2008

Flowfit and the limitation that I have

Day 12

Flowfit Level 2 18 minutes

After I started flowfit, i have noticed some limitations that I have in mobility and ROM in my shoulders. After trying the JM exercises out of the KB foundation DVD, i could not even do the 'Hand cuffs' or 'Gracie' exercises without modifying them. So I have decided to implement more flowfit and jm along with the days dedicated to them. I may scale back on the KB and CB exercises to just bare minimum until I fix my anterior and posterier rotation. My session will be alittle longer, but I have to fix my shoulders.

Thursday, October 30, 2008

JM Day

Day 11

I did just intu-flow free e-book tonight.

Nate came over and let me borrow his KB foundation DVDs for the weekend. The JM in there is awesome. i asked Dave Randolph if the full intu-flow is more in depth, and once i  have the answer, i will probably but the complete package.

Wednesday, October 29, 2008

Light Day

Day 10

Cold as hell. KBs are freezing!

Santches 24kg 5x10/10 - 4:20 sec.


Forward circle 2x10/10
inward pendulum 2x10/10
outward pendulum 2x10/10
Dbl armpit casts 2x10

Tuesday, October 28, 2008

Psuedo GVT

Day 9 heavy Day

Starting to get real cold in NE Ohio, so my bells were freezing. I did this to warm up

Pumps 10 reps

A few exercise from Flowfit level 2

Jump rope


Dbl MP - 32s - 10x3 - rest 30s between sets

JS Band Pull-up negatives - Used JS to achieve one rep. lower on the count of 5

Dbl snatches - 24s - 5x5

Felt awesome afterward. I really hate to admit that I can't do a pull up, it is kind of embarrassing. I will continue until i can get them. I have 2 JS bands, green and purple. I may need to get the one in the middle. The purple I can do for 2 reps, the green i can do 5 reps. The last time I did strict pull up was in 1989 at the weight of 230#. I have about 30 more LBS to lose. I am working on it.

Monday, October 27, 2008

Flowfit Level 2

Day 8

Decided to try level 2. This is very hard for me. i plan on sticking with this level for a while. I have two exercises that are difficult for me and those are the deck squat and spinal twist one. i need to memorize the names!

Heavy day tomorrow

Sunday, October 26, 2008

R Phase and some Intu-flow

Day 7

Complete r-Phase

Complete Free ebook from 'free to move'

I think I will continue with both of these. I am still learning Intu-flow. i need to get the DVD.

Saturday, October 25, 2008

Light day

day 6

CB Circuit

Shield cast 2x10 R/L

Arm Pit Cast 2x10 R/L

Inward Pendulum 2x10 R/L

Outward Pendulum 2x10 R/L

Head Cast 2x10 R/L

Completed 2 times

Worked on Mills. I seem to be doing them wrong per Coach Steer's video. I need to break out my VCR and watch the CST video again.

Friday, October 24, 2008

Heavy session and a TGU PR

Day 5

A1. DBL C&P - 32s - 5x5
rest 1 min
A2. RR - 32s - 5x5
rest 1 min

B1. DBL FSQ - 32s - 3x5
rest 1 min
B2. DBL Swings - 32s - 3x6

TGU - 40kg
3x1/1 - 1 min between sets

I may have tweaked my scapula muscle. Not sure yet, I will know more tomorrow morning. I will be applying Tiger balm and ice. I felt it on the last set of DBL Swings.

Thursday, October 23, 2008

First shot at flowfit

Day 4

Flowfit Level 1 for 15 minutes

I really like this. I will try level 1 a few more times before trying it on Level 2. I found some issue, but soon I will have flow.

I will review this product on my store site soon.

Tuesday, October 21, 2008

Metcon day

Day 2 of my 4x7

Steve and i did the following

Me - CB circuit 15s.  Steven - CB circuit 10s. He did 5r/l on all except Mills which he didn't do.

Shield Cast 10r/l

clean to order - torch press 10r/l

arm pit cast 10r/l

Barbarian squats 10r/l

Mills 10r/l

Rest one minute. Repeat 3 or 4 times. I did 4 circuits. Steven did 3 circuits. i am so proud of him. This is the third day he has practiced with me. he has even started a version of the WD. Almost dinner time.

Z tomorrow then Flowfit Thursday!

Monday, October 20, 2008

Started 4x7 routine today

day 1 Heavy

I worked out with my son so I will list his training also


C&P/Pull up ladders
3x1,2 (the 1st and last set on Left side was only one rep) - 40kg. I used a JS band for Pull up help

C&P/OA Row ladder
1x1,2,3,4 32kg for C&P, 40kg for rows

1x3/3 32kg - First time i tried the 32kg


C&P/row ladder
3x1,2,3 20# gofit bell for C&P/20kg for rows

TGU - 10# gofit bell.

Metcon tomorrow

Sunday, October 19, 2008

Finished cleaning the garage

Put up my shelf, and starightened up the work out area.

C&P 3x1/1 40kg

CB Alt shield casts 2x10

CB dbl Swings 2x15

worked with my oldest Steven on KB presses and some CB work.

I watched Flowfit last night. I really like it. I plan on starting it soon.

Saturday, October 18, 2008

Change of plans

I was going to do a Metcon workout today, however i received my goodies from Rmax and REI today. I also bought 3 rolls of r13 insulation for my garage. So I spent today insulating my 'Courage Corner' along with chalking my bells. I also made a new set of 10# Clubbells. Tomorrow I will be adding in some shelves for my stereo.

Clubbells 10#s
dbl swipes

Dbl flag press


Friday, October 17, 2008

quick day

snatches 24kg 4mins and 29s



Metcon tomorrow. I haven't done any Z this week, i may do it also, however the more Intu-flow that i do, i really like it. i may have to get it also.

Thursday, October 16, 2008

New RKC Snatch Standards, is this true?

I have found some blogs referencing this but can't find it on DD site. So I am asking my RKC friends, is this true?

New RKC Snatch Standrads

-You will be given 5min to complete the test.
-You are allowed to make as many hand switches as you wish. The sum of both arms is scored.
-You are allowed to set the kettlebell down and rest.
-You are allowed to make multiple back swings.

*All other previous standards still apply.

MEN Kettlebell Snatch Requirements
Weight Class, kg/lbs. Snatches, total L+R
60/132, 60
90/198, 80
90+/198+, 100
Open Class–24kg Kettlebell
Masters (50 and Over)–20kg Kettlebell

WOMEN Kettlebell Snatch Requirements
Weight Class, kg/lbs. Snatches, total L+R
56/123, 60
75/165, 80
75+/165+, 100
Open Class–16kg Kettlebell
Masters (50 and Over)–12kg Kettlebell

*Remember that it IS called a challenge and it takes commitment and practice to achieve anything worth it's salt.

Check out this view

This is a shot from the roof of the new Miller Pavilion, the new Cleveland Clinic Heart Institute. This includes my co-worker Jim G and myself.

Wednesday, October 15, 2008

Tonight's go at the Metabolic 300

Put on Metallica-Metallica. Did some pumps and shoulder circles and began.

Metabolic 300 - dbl 24s. Completed all in 35 minutes.

15 Dbl Swings
15 Dbl Snatches - 1x10 , 1x5
15 Dbl FSQ - 1x10, 1x5
15 Dbl C&P - 1x10, 1x5
15 RR w/ Push -ups - 1x10, 1x5

Rest 3 Min

15 Jerks
15 Bent-Over Rows (kb between legs)
15 Dbl FSQ - 1x10, 1x5
15 Dbl high pulls - 1x10, 1x5
15 crush push-ups 1x10, 1x5

Rest 3 mins
15 Dbl Thrusters - 3x5
15 Double Alt Rows - per arm
15 Dbl high pulls - 1x10, 1x5
15 Jump Shrugs
15 Push ups on kbs

rest 3 min

10 See Saw Presses - per arm
10 Bent over alternating rows - per arm
10 Maxwell Manmaker 2x5
25 bear crawl - per arm
15 dbl swings

depending on how you count(per arm or whole) I either hit 295 or 345 . I actually feel pretty good. Real sweaty though. I really love this work out.

REI has some great stuff if you have never checked them out.

I just ordered some chalk and Power Putty Hand Strengthener HARD. I can't wait to chalk my bells.

Tuesday, October 14, 2008

Just bought Flowfit from Scott Sonnon

When this arrives, I will begin on the 4x7 program. This was recommended to me by Dave Randolph. It breaks down like this:

Sonnon's 4x7
1 day heavy - Heavy KBs & Clubbells
1 day metcon - Metabolic 300
1 day JM - Z
1 day flowfit/bodyweight - Flowfit

Train 4 days then repeat for 7 cycles = 28 days

I can't wait until it gets here. From what i hear the 4 progressive levels are awesome.

I will have to finish my new set of CBs this weekend and also see about making that Mace or Gada from Steve Maxwell's Blog.

Light Day

Alt Shield Cast 3x6

Dbl Swipes 2x15

Mills 1x15R/L, 1x 10R/L

More Metcon tomorrow

Monday, October 13, 2008

Here is my session tonight

Maxercise Metabolic 300  - Dbl 24kg On broken down sets, 30s rest in between. I was sucking air at the end.

15 Dbl Swings
15 Dbl Snatches - 1x10 , 1x5
15 Dbl FSQ - 1x10, 1x5
15 Dbl C&P - 1x10, 1x5
15 RR w/ Push -ups - 1x10, 1x5

Rest 3 Min

15 Jerks
15 Bent-Over Rows (kb between legs)
15 Dbl FSQ - 1x10, 1x5
15 Dbl high pulls - 1x10, 1x5
15 crush push-ups 1x12, 1x3

Rest 3 mins
15 Dbl Thrusters - 3x5
15 Double Alt Rows
15 Dbl high pulls - 1x10, 1x5
15 Jump Shrugs
15 Push ups on kbs

rest 2 min

10 See Saw Presses - per arm
10 Bent over alternating rows
7 Maxwell Manmaker
13 bear crawl - per arm.

Only 265, but I was smoked. try again Wednesday

Sunday, October 12, 2008

A little sore today

The circuits I did yesterday have left me feeling my muscles today. As of now, I plan on taking the day off.

Tomorrow I will try to make all 4 circuits.

Be sure to check out Steve's workout. It is awesome

Maxercise Metabolic 300

Saturday, October 11, 2008

Tried something new today

I tried the following from Steve Maxwell's Blog.

The work out can be found here, Maxercise Metabolic 300

The workout: Steve uses dbl 16kg. I don't have any 16kg, so I used my 24kgs. I only made it through the first 2 ciruits

Circuit #1

15 Dbl Swings
15 dbl snatches - 3x5 for me
15 dbl fsq - 3x5
15 Dbl C&P - 1x10, 1x5
15 RR with Push-up - 3x5

Circuit #2

15 OH jerks - 1x10, 1x5
15 Bent Over Rows - 1x10, 1x5
15 dbl fsq - 3x5
15 dbl high pulls 1x8, 1x7
15 crush push ups 1x10, 1x5

Circuit #3

15 dbl Thrusters - 1x5 - I quit after this.

This is a bitch with Dbl 24s. I guess I need to either keep at this to I can do all or buy some 16s. I will list the rest of the Circuits, when i can complete them.

Thursday, October 9, 2008

Pressing matters

Nate came over and we did some presses with the bulldog.

Here is my piece
c&p 40kg
1x1R/L strict (took 2 tries on L)

MP 40kg
1x2R/0L(unless I do the Cam Shaft from z first, I can't press it with my left. My shoulder always pops, then I can grind it out)

DBl C&P 32kgs

This was fun. We also discussed the CKC and training schedules and program. He also gave me a bolt that i will have to work on bending. He said it is harder than the iron mind blue nail, which i failed at the first time i tried. I will have to give it a shot later this week or next.

Circuits tomorrow

Wednesday, October 8, 2008

Metallica and my year end goal achievement PR

I was in a bad mood today, actually a little pissed off, so I taped my hands the way Rif shows on his blog, and cranked up Metallica. i proceeded to do some pumps. then on to snatches

Snatches 24kg
1x50/50 ( Kb actually flew out of my hand on the down swing of rep 48, picked up and completed) PR and Yearly goal

Done. Now I can proceed on to bigger and better things. I have a 13 week plan laid out I was going to implement 1/1/09. However I may do it sooner. Off day tomorrow unless I meet up with Nate for some training. Now what to reward my self with. Maybe a new DVD or Book... I will keep you posted.

Tuesday, October 7, 2008

Snatch Day

one arm snatches
2x25/25 24kg
2x10/10 32kg
2x5/5 32kg
1x15/15 20kg

high pulls 40kg

Sunday, October 5, 2008

CKC workout

I worked with Paul on the cleans and high pull. We will meet again in 3 weeks at my house to tame the arc on his movements.

I did 2 arm swings with the 40kg on the minute for 7 minutes

Pressed the 40kg 1 rep L/R

Saturday, October 4, 2008

CB Day

Alt Shield Casts

Double arm pit casts

Double pendulum

Band assisted pullups

Nice and easy. I am saving up to bring the pain at the CKC inaugural meeting, just kidding of course

Friday, October 3, 2008

Another go at Maxwell's 300

Used 20kg - Made all 300 reps for the first time

1. around the body pass 10l/10r

2.halo 10l/10r

3. good morning x10

4. windmill 5l/5r

5. one arm swing 10l/10r

6. high pulls 10l/10r

7. snatch 10l/10r

8. clean and press 10l/10r

9. circular clean 10l/10r

10. squat and press 10l/10r

11. cossack curl 10l/10r - I getting farther, but still suck at these

12. reverse lunge and press 10l/10r

13. deck squat x10(2x5)

15. TGU 5l/5r

16. suitcase row 10l/10r

17. crush press situp x10

18. russian twist 10l/10r

19. crush pushup x10

Thursday, October 2, 2008

Noticied something today

I had been doing direct forearm work from an old program from health for life. After I hit 40/40 last week I hadn't done any. With my snatch practice tuesday and tonight, my forearms were the first to give. So I added them back in.

Pumps 7 reps

Steve Maxwell Snatches - 24kg- completed in the duration of Black Sunshine 4:49

Snatch holds 24kg
2x60s L/R

Front Levers

Reverse Levers

Janda feet held by my 32kg

Wednesday, October 1, 2008

Actually taking tonight off KBs

Feeling weird, i can't explain it, so I will be doing Z and maybe some Yoga. I will do my hard snatches tomorrow.

Cleveland KB Club

I am trying to start a Cleveland KB club. I have invited 3 of the RKC that I know to join. This will be a meeting of the minds so to speak... I propose we get together for training and discussions on programs, nutrition and other S&C objectives..

If you live in the NE Ohio area please visit the site on the right and and vote if this interests you. I really hope this takes off.