Friday, January 30, 2009
Thursday, January 29, 2009
Mood: 7 since I'm not in a warzone with people shooting at me...I've got it EASY compared to our soldiers...so do most of you reading this post.
Workout: Some demo KB reps this morning with my people then tonight a KB throwdown for the troops performing a SSST of 200 reps with 16kg in under ten minutes. Followed up with some 24kg overhead lockout walkarounds, 24kg TGUs, 24kg grind sets of clean and press. Did a few deadlifts before I started to work the groove plus a few minutes of warm up tonight to get going.
Comments: It's amazing what a person can DO when they want to WORK. My military friend wrote. I asked her how much space she had in her quarters to exercise since she wants to get my help in designing space conservative workouts. She's got a 5x5 area. Five feet by five feet. 25 square. I decided that to really understand what 5x5 is like, I needed to step off this space and use it for a workout tonight. See photo above. This is all you need to get it on. That's it!
Give me body weight and one kettlebell--I could keep busy the rest of my life! Connecting with the military has been one of the best things that happened to me as a Wellcoach and fitness pro. It has recalibrated my idea of what people really "need" vs. what they just "want" to stay in shape. For years, I've heard people say they need this and they need that...then someone writes in Iraq with 5x5 of space, body weight, and one set of dumbbells with a desire to expand with one kettlebell...and she's getting it on!
People hide behind equipment--it's just another BS excuse to be lazy and not work. There are two trends in exercise emerging. One is super high tech with computer interface equipment telling you what to do i.e. sets, reps, etc. The other is to simplify and get more efficient in terms of function and cost. You don't need more computer technology to get in shape. You need a 5x5 space and your body weight. If you want to workout and be healthy--YOU WILL. If you want to make more BS excuses and keep stalling while America continues the destructive path of epidemic obesity and diabetes--you will. I keep it simple and keep the sweat. Blue collar. NO BS. Get it on. That's it. In Strength, Coach RJ
Tuesday, January 27, 2009
Sunday, January 25, 2009
Friday, January 23, 2009
Wednesday, January 21, 2009
Monday, January 19, 2009
Friday, January 16, 2009
Wednesday, January 14, 2009
Tuesday, January 13, 2009
Sunday, January 11, 2009
- Deadlifts 10x1
- 2-Arm Swings 20x1
- VO2 Max Protocol (15:15)
- SSST (5:00)
- My friend and colleague Tyler Saso came down today to help me organize a new kettlebell conditioning program for our collegiate football project which starts in a couple of weeks. Tyler's great and gets me pumped to get it on. We get BUSY when we throw down with KBs!!!
- 40 minute kettlebell interval workout today. For 35 minutes straight, I did 7-8 reps per 15 second set with the overhead snatch, rested 15 seconds, then did another 7-8 snatch reps with other arm, rest, repeat, etc. The last 5:00 from 35:00-40:00 was non-stop snatches without any rest period. I got 111 snatches the last 5:00. I was getting 8 reps about 80% of the time and 7 reps about 20%. FELT GREAT! 40 minutes of KB intervals? NO problem.
Saturday, January 10, 2009
Friday, January 9, 2009
Thursday, January 8, 2009
Tuesday, January 6, 2009
Monday, January 5, 2009
Saturday, January 3, 2009
Thursday, January 1, 2009
- I told a lot of people at work that I would hit 100 kettlebell snatch reps in a row with my 24kg KB to mark yet another PR. Well...I didn't get the 100 reps Comrades, but I did get 130 in around 8:00! The whole workout plus my warm up took around 18 minutes which meant I was still short 12 minutes!
- I then took my wife and twins to Stone Mountain State Park outside of Atlanta. We go there often. It was chilly, clear, and sunny. We hike the summit trail. Round trip about 2.5 miles. It takes around an hour with the twins who are only five (but already leaving out of shape adults in their dust).
- I exceed my 30 minutes today--no problem. Got my HARD CORE power PR with the kettlebell then the soft style family hike too. It was all good. Glad to be alive and helping y'all with simple solutions for complex issues facing Americans today.
Starting the New Year on DAY 1 with STRENGTH and POWER as it should be, Coach RJ!