12/3 KB Standard Routine

16KB KB

Warmup

3 rounds

Halo 5l/5r
Bootstrapper Squat 10
Windmill 10l/10r

Clean and Press Ladder /w pullups

3 ladders of 3 rungs

1 C&P R 1C&P L 1 pullup
2 C&P R 2C&P L 2 Pullups
3 C&P R 2 C&PL 3 Pullups

Repeat for a total of 3 "ladders'

Snatches

10L / 10 R x 5 rounds

I'm still alive

I've been slacking on the updates but I'm still here and kicking. I've been doing some random stuff here and there, but nothing organized.

I started out December trying to hit 200 KB swings a day. I did O.K. for a couple days then slacked off, because of a trip to St. Louis then being sick for a week. I hit the gym a few times for some quick full body workouts Now hopefully I'm back in my grove.

11/30

Modified Fast 10's

16K KB

Clean and Press 2 x10
Snatch and Front Squat 2x10
Swings 10L/10R/10 H2H x 2

12/1

Hit the GYM

Squats

135x10 225x5 275 x5 315x20

315 for 20 has been a goal of mine for a while. The only problem is that now I know I can do it and I have to push further. 350? 375? 400? We'll see what the future holds.

Nautilus pullover
80lbs x 20

SLDL
135x15
175 x10

Standing DB Press
35lbs x 12
55lbs x 10

Pullups
BWT x 5
60lbs assist x10 for 2 sets

Dips
BWT x 10 for 2 sets

Calf Raise
400x 15 for 2 sets

DB Curls
20 x 15
20 x 10

Tricep Press Down
100? x 12 for 2 sets

Reverse Crunch Leg Lift
2 sets of 15

Shoulder pre/re hab

internal rotation R/L
20lbs x 10
10lbs x 12

Scarecrow/Skier
8 lbs
5 lbs

Finished in less than 1 hr.

10/7 And we're back

Things have been crazy, and somehow I managed to tweak my shoulder, but I got in a quick workout to get things moving again and work out the kinks.

KB warmup 16K

Halo 5L/5R
Goblet Squat x 10
2 hand Swing x 10
3 rounds

KB Circuit 16K

Snatch 15R/15L
Clean 15R/15L
1 Arm Swing 15R/15L
2 Rounds

24K 2 Arm Swing
20 /w 10 sec rest
3 Rounds

Finisher
BWT squats x 30 10 sec rest between sets

9/23 Fast Tens

Fast Tens by Pavel

24k KB

1 Arm Clean and Press

5L/5R/10L/10R x2

Snatch and Front Squat

10L /10R x 2

9/18 Rapid Ascent

BB Complex Warmup

Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Row
Dead Lift

45 lbs 1 x 8

65lbs 3 x 8

Rapid Ascent from Dan John

Power Clean 155lbs

8 / 6 /4

Press 135 lbs

8/ 6/ 3

Front Squat 225 lbs

8/ 6/ 4

Supersets

BW pullups/dips

10/12 5/12 10/10 (Last set subbed inverted Rows for pullups)

Step up / 1 Leg DL

10/10 15/15

9/16 Timed Sets

16K KB

5 minutes Clean and Jerk 5L/5R (got 4-5 sets I lost count)

5 minutes Snatch 10L/10R (4-5 sets)

Jerk 10L/10R x 3

1 Arm Swing 10L/10R x 5

9/10 Easy KB

16K Snatch

L/R 25 Rest 20 Rest 15,10,5

16 K Clean and Press

L/R 10,10 Rest 10,10

1 Arm Swings 16K

L/R 10,10,10 Rest 10,10

9/8 It's not that complex

I'm really liking barbell complexes as a warmup.

Row
Clean
Front Squat
Press
Back Squat
Good Morning

45x1 65 x3

Press

135x 5 155 x5 165 x4

Squat

135x5 225x5 315x5 375x5

Power Clean

135x3 155x3 175x3 175x3 175x3

9/5 Chins and Dips

BB Complex

Power Snatch
OHS
Press
Squat
Good Morning
Row

45lbs 1x8
65lbs 3x8

Pullups

+20 lbs 3 x 5

Dips

+50 2 x 5 1x10

9/4 Program Minimum

TGU 24K

1L/1R x 10

Swings 24k

2 Hand x 10 H2H x 10 2 Hand x 10

2 Hand x 10 H2H x 20

2 Hand x 10 H2H x 30

2 Hand x 10 H2H x 10

2 Hand x 20

2 Hand x 10

9/2 New Gym

Found a new place to work out. Possibly the last gym in the Harrisburg area that allows chalk and deadlifting.

BB Complex warmup 45lbs

powersnatch
OHS
press
backsquat
good morning
row

3x10

Press

95x5 135x5 155x5

Front Squat

135x5 175x5 225x5

Power Clean

135x5 135x5 135x5

8/27 30 minute Deadlift

315 Deadlift as many as possible in 30 minutes.

135x10 225x5

315

5/5/5/5/5/5

5/5/5

5/3

3/3/3

3/3/3

3/3

3/5

3/5/1

94

8/24 Deadlift

Dips
BWTx5 25x5 50x5 50x5 50x5

Snatch grip Deadlift w/ Shrug

135x5 225x5 275x5 315x5 315x5 315x5

Pullups

BWTx5 25x3 15x5 20x5

8/21 Squats

Press

95x5 135x5 135x5

Squats

135x5 225x5 315x5 315x5 315x5

Power Clean
135x4 155x4 175x3 185x3 155x5

Planks

I love Snatches

Nothing makes me feel like I've worked as hard as when I do snatches.

TGU 24K

1L/1R x 10

KB Snatch 24K

6L/6R every minute for 10 minutes

8/18 Quickie

Goblet Squats 16K
Pushups

25-20-15-10-5

8/17 Ladders

Kettlebell Clean and Press 24K / Pullup BWT Ladder

Clean and Press 1L/1R 1 Pullup
Clean and Press 2L/2R 2 Pullups
Clean and Press 3L/3R 3 Pullups
Clean and Press 4L/4R 4 Pullups
Clean and Press 5L/5R 5 Pullups

5 Rounds (First 2 rounds pullups done with 1 1/2" Rope)

2 Arm Kettlebell Swings 24K

20/20/20/20/20

8/14 He's got a GUN!

Warmup

H2H KB swing 16K

30x3

Pistols
3 Rounds
BW x5 L/R
16K x 5 L/R
24K x 5 L/R

Then

1 Leg DL

32 + 24

5L/5R x 3

Power Wheel

Pike 3x10

Walk Forward 5 yards / Back 5 yards x3 (3 sets)

Side to side 3x10

That Power Wheel is a real killer.

8/11 Kettlebell Madness

16KG Snatch

10/10 x5

Trifecta 24Kg

Snatch 30sec L / 30sec R
Clean and Jerk 30sec L/ 30sec R
1 Arm Swing 30secL / 30sec R

Floor press

16 x 5 24 x5 32 x5 L/R x2

Row

16 x 5 24 x5 32 x5 L/R x2

8/10 Test Drive

I've decided that my gym closing is a good thing. It's make me look for alternative workouts. I've been checking out different parks close by to see what they have to offer. Yesterday I took my newly acquired Power Wheel for a spin. I stepped off about 75 yards on a baseball field and after a little warm up went to work. I'm not sure how many times I had to stop or how long it took, but by the time I was done I was drenched in sweat. I can tell by how my abs feel today that it did the job. After a little rest I hit a nice hill for some sprints (8 total) and finished with 5 sets of Burpies.

8/9 Back from outer space

After taking a week off I feel really motivated.

I took my kettlebell for a little "walk" in the park Saturday morning. I decided to give the Secret Service Snatch Test ( SSST) a go. 24K KB snatches. As many as you can in 10 minutes. I got 134. This is my baseline. My goal is to hit 200. After a little breather I did 10 minutes of Clean and Jerk. Got 70.

It's good to be back.

8/2 Ultimate Summer League Tournament

We played two games Saturday. We won the first game and lost the second. After one game Thursday and two on Saturday I'm feeling pretty beat up. My calves are fried. The plan for this week is a little active recovery. Walking, Joint Mobility, Stretching, and maybe even some Yoga.

Last week I got some new toys that I'm looking forward to playing with.

First a Power Wheel. I can't wait to take it out for a spin.

I also picked up some Bands from Iron Woody and Grippers in 100, 150, and 200.

I also ordered a 10' length of 1 1/2" Manila Rope for pullups and Kettlebell fun.

Plus I have the PVC for parallets and supplies for a homemade slamball. My apartment is staring to look like a gym.

7/29 Ultimate Sprints Conditioning

2 Rounds (Rest 5 minutes between rounds)

Sprint 15sec / Jog 30 sec x 4

Rest 1 minute

10 yard shuttle run

Sprint 15sec / Jog 15 Sec x 6

Rest 1 minute

Twice through
Knee tuck jump 15 sec / active rest 15 sec
Squat Thrust 15 sec / active rest 15 sec
Jumping Lunge 15 sec / active rest 15 sec

After a nice break I finished up with some Hand 2 Hand kettlebell drills with a 16Kg KB.

7/27 Suicide Solution

So I made good on my threat to do more sprint training. In preparation for this weekend's tournament I did some suicide sprints. Starting with normal suicides 5 yards and back 10 and back, 15 and back, 20 and back. After 4 sets I did them in reverse starting with 20 and working down to 5 for 4 sets. Then I had the wonderful idea of adding a burpee at the end of teach sprint, but starting and ending with a jump. So I sprint 20 yards, jump, do a burpee and sprint back 20 yards , jump , burpee, sprint 15 and so on down to 5. That total's 8 burpee's per round. After 5 rounds I was toast. Finished with pullups x 3 and dips x 3 and a nice 30 minute walk on the treadmill.

7/24 Ultimate

Only one sub this week so lots of running. I think I was only out 2 or 3 points out of 32. Next Thursday is the last regular game then Saturday is the Tournament. Playing 4 games in 1 day should be interesting / painful.

I really want to add some kind of sprint work into my training once this is over.

7/21 Time is on my side

Joint Mobility Warmup

TGU 16kg 5 minutes switching sides after each rep.

Total 20 10R/10L

Rest 2 min

2 hand swings 16kg 5 minutes(died at 4:15)

Total too many.

Rest 3 minutes

1 arm clean and press 16kg 5 minutes

Ladder L/R counts as 1

1 /2/3/4/5/4/3/2/1/1/1 added singles at the end to get to 5 minutes.

7/20 Trifecta

Joint Mobility warmup.

Kettlebell Komplex "Trifecta"

Snatch 30sec L /30sec R
Clean and Jerk 30 sec L /30 sec R
Swing 1min

rest 30sec

16Kg / 24Kg /16Kg

8 minute abs

Front Plank 2min
Right Plank 1min
Left Plank 1min
Right Plank 1min
Left Plank 1min
Front Plank 2min

7/16 Ultimate

Another great game. Our team is really starting to come together. I felt good running. I think it helped that it was overcast and cooling off instead of sunny hot and humid like it had been all day long. Drinking lost of water before and during probably helped too. My ankles are a little sore, but less than last time.

After the game I got to thinking about training. Everyone has a different reason for training, but I think eventually it's important to do something with it. Whether it's a 5K, powerlifting meet, or church softball league taking that hard work from training and focusing it on something is very rewarding. There's nothing wrong with training for trainings sake, I just think you're missing out if you don't take your newfound strength and apply it to something.

7/15 One of those days

I went to the park with every intention of running some 400's. After I got there and did a little warmup I realized my body wasn't ready. My ankles were still a little sore from last week's Ulitmate and my neck/trap/shoulder has a twinge from Deadlifts on Sunday. So i ran the 1.25 mile loop and stretched some more.
When I got home I did yoga for 30 minutes. I like doing yoga once in a while just for some variety. It's probably been a few months since the last time. I felt a lot stronger and more flexible than the last time I did it. I'm going to try and do it more often maybe on "rest" days. So while things didn't go according to plan I think everything worked out in the end.

7/13 Bring out your Dead(lifts)

Deadlift
135x5
225x5
315x5
365x5
405x5
365x5
365x5
Pullups/Dips
5/10 x 3

So on Wednesday I finally got motivated to check out some other Gyms. Mainly because my gym started closing at 9 during the week, instead of 11 like when I joined back in November. So after some sushi I went to 3 different places to see what they had.

The first stop was the YMCA. They had rowers in they're cardio area and bumper plates in the weight room. Plus I've been thinking about doing some swimming. I also like the fact that I can use the Y in downtown Harrisburg. I've been thinking about checking out the Judo and MMA classes they have.

Next I went to LA Fitness. I wasn't expecting much and I got what I expected. Lots of shiny machines and a cardio loft. They had two squat racks and a power rack. Someone was actually squatting in the power rack, but then I saw someone doing wrist curls in one of the other squat racks and I couldn't find any place to do pullups or dips. I finally did find the pullup/dip station in the rows of machines. I asked if it was O.K. to use chalk and the sales guy said he didn't mind, but I had a feeling doing heavy deadlifts wouldn't really go over well. I can only image what they would do when I started doing cleans or snatches.

Finally I ended up at World of Fitness. I'm not really sure what to make of this place. I think I could do just about anything I wanted there and nobody would look twice. The guy at the desk just laughed when I asked about chalk and said they didn't care. They had an honest to God pullup bar bolted to the wall and a dip station right next to it. There was a Power rack and plenty of freeweights even a rack of fixed barbells. I have to admit it had a certain appeal. Plus it was about half the price of the other two places. So I headed home with a pass for a free week. Oddly enough there was a coupon for a free month in the paper the next day.

When I was at LA Fitness and WoF I had mentioned that I was looking for some place opened later because my current gym had changed there hours. At both places I heard that they had a lot of people coming in from my gym because it was closing. Well this was news to me, but I'd been working out at home with Kettlebells for the last few weeks so maybe I missed something. Sure enough today when I get there they have a sign posted saying that they're closing on Sept. 2nd. They have a letter posted at the front desk explaining that because of low cost competition (Planet Fitness) they can't stay competitive. Everyone will be transfered to the Gold's Gym down the road, which from what I heard, just happens to be owned by the same guy. I checked out Gold's after they cut back the hours and they were worse then LA Fitness. Two squat racks stuck back in a corner with no place to do deadlifts or cleans. I singed the form to cancel my membership before I even started my workout.

I could probably get away with working out at home, but I like having some place else to go and I do like squatting and deadlifting now and then. I also like throwing in some olympic lifts from time to time. I have to think about it some more. Maybe I'll do a trial workout at the Y and WoF to get a better idea of what they're like. Maybe I should go to Plant Fitness and see how long it takes before they kick me out. I'm guessing I could get booted in under 10 minutes. One set of deadlifts or power cleans and I'd be out the door. I wonder what they're policy on DB snatches is? As long as I don't grunt or slam the weights I wouldn't be breaking any rules. Although without chalk I probably would drop the db.

7/10 Ultimate part deux

More ultimate, more running. Less subs this time so lots more running. I really like playing, but I really don't like how my ankles feel afterwards. Doing the joint mobility warmups helps, but the hard ground just isn't very forgiving.

7/8 Ultimate with bonus Kettlebells

More ultimate. We won again! :). We have another game Thursday. Running around making cuts is a lot harder than just running or sprinting, but I think my body is finally starting to get the hang of it. I think the joint mobility warmups help also.

We had more people show up so I wasn't in as much, so I did a quick workout when I got home.

Five Rounds
24Kg KB Snatch 10R/10L
5 dead hang pullups

Got a good sweat going and worked out some of the soreness from all those pushups.

7/6 Blackjack

Taken from Crossfit One World

for time

Pushups /Situps

20/1 - 1/20

switched to leg raises at 5/16

31:37

7/5 Just like old times Pt. 2

Kettlebell Ladder 16KG

Snatch
Clean and Jerk
Front Squat
Swing

1/2/3/4 Rest 5 Rest 4 Rest 3 Rest 2/1

Wallball Substitute 16k

3 x 20

7/5 Just like old times Pt. 1

I'm going for two workout's today. Just like in High School.

Pt 1. 3 mile run

7/4 Who are you calling dizzy?

Dizzy bat relay

Sprint 25 yards, spin around the bat 3x, sprint back.

I'm glad I wasn't drinking.

7/3 He ain't heavy, he's my Squat Bar.

BWT-190

Joint Mobility warmup.

Squats
135x5,225x5,275x5,315x5,365x3,385x3,405x3

Press
45x5,95x5,135x3,155x3,175(no go-Push Press x 3), 155x2

Pullups(deadhang)
9, 5+3 jumping, 5+ 5 jumping

7/1 Play, Play, Play

More Ultimate.

We lost :(

I had fun :)

Two games next week.

6/29 Snatch test training

Kettlebell Snatches

24k KB

5L/5R

One set every minute for 20 minutes.

My hands are hating me today.

6/26 Ultimate Frisbee

2 hours of running around like crazy, and we won! woot!

http://www.centralpaultimate.blogspot.com/

The good news is that it worked out the last bit of soreness from the KB cert, the bad news is I'm now sore in completely different places now.

6/21-6/22 Crossfit Kettlebell Cert

I attended the Crossfit Kettlebell Level 1 Certification at Kettlebell Koncepts in Gaithersburg, MD. on Saturday and Sunday. I learned a lot about Kettlebells, Crossfit, and how to teach people to use kettlebells without getting "jacked up" as Jeff Martone likes to say.

One of the most beneficial things I leaned was the joint mobility drills we did for warmup. I'll definitely be adding that and the PNF stretching to my workouts.

After some adjustments to my technique I feel like I'm dialed in. I'm also more confident about teaching others how to use kettlebells in there workout.

6/18 So If You Have A Date In Constantinople, She'll Be Waiting In Istanbul

Turkish Get Ups
L/R
16K
6/6
24k
4/4
32k
1/2
24k
2/4
16k
6/6

2 hand swing
16k
30
20

6/17 32 minute wonder

From Kettlebell Athletics

40 seconds on / 20 seconds off of...

Snatch Left
Snatch Right
Push Ups
Clean & Jerk Left
Clean & Jerk Right
Pull Ups
H2H Swings
Goblet Squats

4 Rounds

I took a 1 minute rest between rounds 2 and 3.

Finished with Planks

2 min front / 2 min left / 2 min right / 2 min front

6/16 Swingin'

Inspired by Tracy Reifkind.

I took a 30 second break between each set.

16K KB
2 hand swing x 40
Transfers x 40
1 swing / 1 transfer x 15 ( 30 reps)
5/5 x 4
10/10 x 2
20/20 x 1
20 / 20 x 1

24K KB
2 hand swings x 20
transfers x 20
1 swing / 1 transfer x 7 (14 reps)
5/5 x 2
10 / 10

6/14 Deadlifts

Deadlifts (55lb bar)

145x9
235x3
285x3
325x3
415x3
435 x fail
325x5
325x5
325x5

Pullups / Dips
10 / 12
4+6/ 10
3+7 / 10

I love Crossfit

Last night's workout taken from here.

"Extreme BullFit"

75 Hang Power Snatch

75 Barbell Thrusters

*For Time*

Pro: 53lb Women - 75lb Men

Partition Like this:

12-12

11-11

10-10

9-9

8-8

7-7

6-6

5-5

4-4

3-3

Time: 24:33