blognetnews.com
» Hampton Roads
edited by: Scott White, Hampton Roads Editor

Get off the Couch

  • Almost T-Day

    Quick almost Turkey Day update. I know it's Thanksgiving and I have much to be thankful for. That's is another post.

    Last week I ran our Combat Fitness Test or should I say survived. I had moderate improvements in the events. I am satisfied with the results although I [...]
     | Rate | Archive
    Posted: November 24, 2009, 7:20pm EST

  • Quick Update

    A quick update...Busy week, here's the lowdown. I'll post quick updates when I can.

    Last night - Sleep study. Perhaps I will get restful rest someday.
    Tomorrow - CFT - Moved up from Fri.
    Final paper due Fri...

    Yesterday's practice:
    Z
    Get up
    Ride - 30
    [...]
     | Rate | Archive
    Posted: November 17, 2009, 8:49pm EST

  • Still Raining...and Still Training

    It has rained more than a foot in the past 3 days. I almost hopped on the bike to go 5 blocks to the post office, then it started raining, again and the wind is still above 40 mph. thus today was a tale of two workouts. I had a [...]
     | Rate | Archive
    Posted: November 13, 2009, 9:52pm EST

  • Rainy Day Training

    A noreaster is blowin' in so my original training plans were awash. So what's a Devil Dog to do?
    I'll get to that in a minute.

    On Saturday, I attended a RKC only double kettlebell workshop with Geoff Neupert, Sr RKC. It was a great day. We tweeked form' [...]
     | Rate | Archive
    Posted: November 11, 2009, 2:26pm EST

  • Class?

    Are you interested in attending a kettlebell class each week at oceanfront area?

    I have some interest and I will probably start a class within the next few weeks. The more the merrier.

    Pavel's new book is due out tomorrow. It discusses powerlifting and competition. Sounds interesting.
    [...]
     | Rate | Archive
    Posted: November 03, 2009, 6:58pm EST

  • No Shortcuts to the Top.

    Call me a slacker. No posts last week. I've been training.

    Last week I did several rides in Zone 4 & 5. Training in the low end of the zone is just as important as the high intensity training. To become effective at anything, you have to train in' [...]
     | Rate | Archive
    Posted: November 02, 2009, 7:45pm EST

  • NO Hammies

    Wow, today's VWC session was not very pleasant. But I'm progressing perfectly.

    My hammies weren't firing. As a result, I'm pulling the kettlebell up using lats and the WRONG leg muscles. The body compensates and will complete the mission. This isn't always the best thing. I reckon if' [...]
     | Rate | Archive
    Posted: October 21, 2009, 8:02pm EDT

  • Good Scoop from Great Minds

    Here's today's blogroll scoop:

    Senior RKC, Sara Cheatham has a great post about kettlebells for combat readiness. This is pretty much what I've been telling people for a few years. Of course, Sara backs it up with case studies. There you have it.

    Here's something interesting [...]
     | Rate | Archive
    Posted: October 20, 2009, 6:50pm EDT

  • Time to train for 2010

    This is the first week of training for next year's events and goals. The future is now. Over the past few weeks I've been working out goals, key events, and a loose training plan that will help make it all a reality.

    Like I said, it's a loose plan.' [...]
     | Rate | Archive
    Posted: October 19, 2009, 9:45pm EDT

  • New Favorite Practice (exercise)

    I think I've found a new favorite exercise. It is part of the turkish get up. I know the value of the get up but don't practice it enough. Next to the swing, it packs the most bang for the buck. I'm most certain like most people, you don't practice [...]
     | Rate | Archive
    Posted: August 05, 2009, 7:28pm EDT

  • Prep work....a warm up for life

    For the past year or so, I've done Z health R Phase neural warm up prior to workouts and bicycle rides. I try to make sure I do some Z before I lace up my boots every morning. It is a great way to start the day and I recommend.[...]
     | Rate | Archive
    Posted: July 27, 2009, 10:13pm EDT

  • Press Technique Part 2 -- Grip

    In the gym you see all sorts of crazy things. Even something like pressing is often messed up. Pay attention tomorrow and you will notice open palms while pressing, loose bodies in every single lift and many other bad habits. I admit it, I've done them too.

    What does' [...]
     | Rate | Archive
    Posted: July 08, 2009, 9:56pm EDT

  • A CHANGE

    I am going to update weekly with quality scoop. Including good articles, interviews etc.

    STAND BY.

    Complacency has taken this from one end of the spectrum to just a training log. I plan to keep my log in another format. [...]
     | Rate | Archive
    Posted: June 24, 2009, 6:52pm EDT

  • Techinque is everything (press part 1)

    You can fake it until you make it and you will have results. It doesn't matter the skill, playing an instrument, running, riding bicycle or weight training. I can go on with the list but think about this...

    Have you ever played tennis? Or, gone to the court to' [...]
     | Rate | Archive
    Posted: June 23, 2009, 6:15pm EDT

  • 1.5 weeks until workshop

    There is only 1.5 weeks remaining until the June 20 Workshop. This is going to be a fun event and everyone will learn. For more information click here.

    There are limited seats for this workshop so don't miss something this valuable.

    I now have a Twitter account.' [...]
     | Rate | Archive
    Posted: June 10, 2009, 7:41pm EDT

  • June 20 Workshop


    Sara Cheatham, M.S., Sr RKC, Z-Health Master Trainer Intern collaborates with

    Bob Orr, RKC II



    in:
    Kettlebell Strength Secrets Revealed:
    Maximize Strength & Mobility
    Minimize Pain & Injury™
    Unlock your potential by combining the secrets of
    Z-Health & RKC

    Discover:



    [...]
     | Rate | Archive
    Posted: May 20, 2009, 9:36pm EDT

  • Update

    It has been a relaxing weekend, a far cry from last several weekends. It is just what I needed but it is time to keep the eye on the prize so training will continue.


    Today:
    Ride 5 x 4/3

    Yesterday:
    Moved the complexes up to 24k. This [...]
     | Rate | Archive
    Posted: May 10, 2009, 9:58pm EDT

  • Workshop June 20 2009

    Russian Kettlebell and Z Health Workshop

    with Sara Cheatham, SR RKC, Z level 4 and myself

    June 20, 2009 in Virginia Beach.

    Contact me for details.

    We will cover the basic kettlebell lifts, then move into more advanced applications including how to incorporate Z Health [...]
     | Rate | Archive
    Posted: May 06, 2009, 9:17pm EDT

  • What up?

    First, keep tuned for a HUGE ANNOUNCEMENT.

    You ask, what up wit you?

    I've been training! Not too intense as I am riding a 300k this Saturday and I WILL finish. A combination of kettlebell training and riding is the Rx this week as always.

    Do you' [...]
     | Rate | Archive
    Posted: April 29, 2009, 8:09pm EDT

  • 98F

    I took last week easy with an impending 300k bike ride on the ticket for Saturday and I had some back pain kick up. It is not the chronic back pain but it is a new pain from tweaking something in the lat during the CFT. The pain remained as [...]
     | Rate | Archive
    Posted: April 26, 2009, 9:10pm EDT

  • Tour de Cure

    Saturday I completed the 100 mile Tour de Cure to raise money for diabetes research. I will post a full write up on the Tidewater Randonneur blog later.

    In the mean time, I have some lessons learned. I normally post these here not to distract from a good [...]
     | Rate | Archive
    Posted: April 19, 2009, 11:08am EDT

  • Result

    We took the semi annual pft today. I can't say I'm surprised with the result. I'm not disappointed either. I firmly believe the purpose of the test is to MEASURE readiness and see where your program is taking you. It doesn't mean practicing those events as the sole basis of [...]
     | Rate | Archive
    Posted: April 15, 2009, 10:05pm EDT

  • Pain? Ponder this--

    Sara Cheatham wrote the following:
    "How do you know the difference between good pain and bad pain? Easily. When our survival is threatened we get "tunnel vision." So if you think you're just being a wuss and want to know if you really can handle more, stand tall and'" [...]
     | Rate | Archive
    Posted: April 14, 2009, 8:28pm EDT

  • The weekend update

    I'm concentrating press technique this week. I realized last week that some complacency has set in during the press. What I've been doing is pressing and dropping the weight similar to a jerk. Pavel recommends a more effective method for the press which loads the lat for the next press, [...]
     | Rate | Archive
    Posted: April 13, 2009, 9:28pm EDT

  • RKC - SEAL

    I was asked by Pavel to assist at an RKC certification for some frogs here in Virginia Beach. On Monday morning, a group of hand selected RKC instructors began providing instruction to some of the world's most elite warriors. We taught in the heat, rain, and a bone chilling wind.' [...]
     | Rate | Archive
    Posted: April 11, 2009, 11:25am EDT

  • Rest day

    After a couple days of intense activity, I'm resting.

    Yesterday, I completed the Morrisville 200k @ 10h, just under 9h on the bike. This is a good start to the season. A complete write up is available here. I spent 2 hrs with severe stomach pain, only able' [...]
     | Rate | Archive
    Posted: April 05, 2009, 6:43pm EDT

  • CFT -- Slayed

    I hit the ZNWU before I walked to the track for the Combat Fitness Test (CFT) the Corps' new physical fitness test. The CFT does not replace the physical fitness test it is a different test; testing totally different energy systems (anaerobic).

    The test begins with a 880 yard' [...]
     | Rate | Archive
    Posted: March 30, 2009, 7:21pm EDT

  • rest update

    This weekend was a wash. Saturday - sick, I didn't do too much. Today, not as bad but, need to take it easy; tomorrow CFT.

    ZNWU
    Pull up 88765
    Swing 32k - 2x50' [...]
     | Rate | Archive
    Posted: March 29, 2009, 8:46pm EDT

  • quickie

    Quick update.

    Z
    Pull up ladders 87765
    Ride - 10 x 10/20 - spin high cadence as possible then recover. Work on leg speed.

    Feel ill...was ok until about 45 min after the bike ride. Then WAMO! must....sl...ee..p...

    Hope to get 4-5 hr ride in tomorrow, I [...]
     | Rate | Archive
    Posted: March 27, 2009, 8:57pm EDT

  • What do you suck at?

    HUGE discount on DD kettlebells. DD has changed foundries and kettlebells now cost less. This is a good thing. Click one of the Dragon Door links to get 1 or 2 at up to 30% off!

    I read Kenneth Jay's new book, Viking Warrior Conditioning. It explains the MVO2' [...]
     | Rate | Archive
    Posted: March 26, 2009, 8:12pm EDT

  • practice update

    It seems as though the weather is conspiring to keep me on the trainer. Bummer! Not a good thing either as my 'season' starts in a week and a half. Hopefully, I have done enough. I'm not worried about the first event. I will finish it (200k) no problem.
    [...]
     | Rate | Archive
    Posted: March 24, 2009, 7:58pm EDT

  • Hungry?

    I was mildly hungry then I read Nutrition Solutions recipes of the day. YUM. I'm all about it...in a few days.

    Continued with another complex today. Quick, simple and effective. I'm all about this too. Actually these are fitting nicely into my current training cycle.

    Today:
    ZNWU, [...]
     | Rate | Archive
    Posted: March 17, 2009, 8:19pm EDT

  • cold ride today

    Today I ventured out in the cold for a long-ish ride. We headed out to the Pungo area of VB for the ride. This is where I ALWAYS get lost and today was no exception. We zigged when we should have zagged, kept zipping along when I started to notice [...]
     | Rate | Archive
    Posted: March 16, 2009, 8:56pm EDT

  • Here comes the rain

    Just like the song, here comes the rain again...I'm bracing for 4-5 days of rain. That means I have to ride indoor on the trainer. This also means I will get some good quality KB practice because I wont be sitting on my bicycle for 4-8 hours at any point' [...]
     | Rate | Archive
    Posted: March 12, 2009, 8:52pm EDT

  • Training -- the past week

    Something to think about....

    Last summer I switched multi vitamin brands because the GNC brand was giving me a huge head ache. About 3 - 4 weeks ago, I ran out of the new multi vitamin and didn't make it to the store to purchase more. After a week,' [...]
     | Rate | Archive
    Posted: March 10, 2009, 7:33pm EDT

  • Check it out

    I just stumbled upon this post while surfing the Modern Forager blog. It is titled 'Don't be this Guy/Gal...' The author describes several types of gym-goer.
    The Wanderer, The Super Strong Guy who Doesn’t Re-rack the Weights, The 1/4 Heavy Squat Guy, The ELS Person, The Grunter/Screamer, The Bluetooth' [...]
     | Rate | Archive
    Posted: March 04, 2009, 7:46pm EST

  • quick update

    Quick updates from today:
    AM Z

    PM
    Prep
    ZNWU
    Bretzel
    TGU steps 3/4
    Swings x 100
    Bike: 5 min wu - 8x20/10 - 5 min cool down

    Tomorrow is.....tgu step 5, 7 sets of light presses, front squats, pull ups, swings (many), Ride vo2m [...]
     | Rate | Archive
    Posted: March 03, 2009, 9:26pm EST

  • 'heavy' day

    In ETK, Pavel prescribes a pressing format of a light, medium and heavy and heavy day. Today was my heavy day; heavy volume. Actually this is the first time in months that I have actually completed a heavy day. Not sure I actually did a heavy day last spring when [...]
     | Rate | Archive
    Posted: March 02, 2009, 7:27pm EST

  • more Issues discovered

    During today's practice, I once again used video analysis between sets. Arrrghhh, more problems. During my 5min RKC snatch practice, I noticed that my right arm is NOT locked out in the overhead position. Did I mention that this was a problem in the get up yesterday?

    This shows' [...]
     | Rate | Archive
    Posted: March 01, 2009, 11:48am EST

  • more Practice etc.

    Today's practice was more of the same. I took video of each set of each exercise and analyzed my form. It was eye opening. Some things are great and a few other things had deteriorated. Most of the issues were a very simple fix like keeping the elbow locked in' [...]
     | Rate | Archive
    Posted: February 28, 2009, 7:12pm EST

  • Foundation

    I've mentioned foundation before. Building a foundation sets you up for good lifting, mucho improved strength and less injuries. All of these lead to a better lifestyle. Better lifestyle for me is living pain free or as much pain free as I can without eating NSAIDS like Vitamin M. I'm [...]
     | Rate | Archive
    Posted: February 24, 2009, 7:28pm EST

  • a week of updates

    It's been a little over a week since the last post. Complacent...yes. This is a training update.

    In short,I think I have a problem other than the usual chronic pain. I have some sort of imbalance that is causing my adductors to over compensate during running. Yes, I know' [...]
     | Rate | Archive
    Posted: February 23, 2009, 7:14pm EST

  • Rest


    Today ended up a rest day but I did have to move all of the boxes in the picture. That is the picture of pain.

    I practiced Z this morning. Amazingly it released some pain and stiffness. Cool eh? I plan to practice some [...]
     | Rate | Archive
    Posted: February 11, 2009, 8:55pm EST

  • Beat-Down Continues

    90% of the time when I talk about training, I'm actually practicing an activity. This week is different with more training or beat down than practice. Yesterday we did more CFT training er...practice. When I got home, I practiced heavy kettlebell snatches. This morning a 20 mile bike ride with' [...]
     | Rate | Archive
    Posted: February 10, 2009, 7:20pm EST

  • Almond Butter Cookies

    I made the almond butter cookies. They are good and light. They have just enough almond flavor; it isn't overwhelming.

    I am not a fan of Splenda as it always leaves an after taste. These cookies do leave the Splenda after taste. I will make these again and will' [...]
     | Rate | Archive
    Posted: February 08, 2009, 8:21pm EST

  • Time for updates

    Ok, so I need to get better at these updates and I will.

    In the mean time, I've just spent the last 30 min checking out Nutrition Solutions Blog. This is full of fantastic and very important information from a RD and fellow RKC. Check it out!
    [...]
     | Rate | Archive
    Posted: February 08, 2009, 2:56pm EST

  • Ill

    Ok, so the lack of power in yesterdays workout must have been due to illness. I woke this morning feeling a under the weather. Today was not fun. I skipped my kb workout today...(VO2 scheduled -- sorry Sandy). Saved the little energy I had for MCMAP this afternoon.

    When [...]
     | Rate | Archive
    Posted: February 03, 2009, 7:41pm EST

  • Practice today and update

    I took break for a couple days -- kinda -- because we moved. I could not have done a workout and moved all of our stuff and still train this week. I was wasted by the end of Saturday and have tweaked my back. Of course it is the same [...]
     | Rate | Archive
    Posted: February 02, 2009, 7:26pm EST

  • Back to the VO2 (V1)

    Yesterday I mentioned that I would be hitting the VO2 Max. Well I began a day early because...it was there. I noticed I was more winded on this protocol than in the past. This 'off season' is taking a toll on my VO2 max. At least my SE (strength Endurance) [...]
     | Rate | Archive
    Posted: January 27, 2009, 7:47pm EST

  • Update -- more practice

    I guess I have slacked on the updates. Here is the scoop.

    I'm going to start a VO2 max cycle and work up to 40 min. I was planning on starting next week but I was motivated by an update by Sandy Sommer RKC. He is working up' [...]
     | Rate | Archive
    Posted: January 26, 2009, 7:10pm EST

  • Practice

    Split into 2 sessions today:

    A. strength
    ZNWU - Z continues to amaze me. Check this out on Mike T Nelson Blog.
    Z work
    Jog 1/2 mile
    OH swing 16k x 50/50
    Front Squat: 3 x 32k x 5 | 4 x 56k x 3 - (got some [...]
     | Rate | Archive
    Posted: January 18, 2009, 12:43pm EST

  • The baseline

    A few years back I decided that completing 1 set of 100 snatches was a milestone. My first attempt was in my living room and it was a success. It showed me that I was right where I needed to be. I also decided I could begin using my 24k [...]
     | Rate | Archive
    Posted: January 14, 2009, 9:01pm EST

  • 1st outdoor ride of the year

    I suited up with several layers and headed outside for a ride. It was the first outdoor ride of the year. I'm a little behind in the long ride category. Riding fitness is not there right now but I started feeling great after the first hour.

    I decided to' [...]
     | Rate | Archive
    Posted: January 12, 2009, 8:00pm EST

  • 5 min SSST

    After some practice on various lifts, I planned some snatch practice. When it came time for snatches, I decided to do the test. I was actually inspired by the Karen Smith, the other RKC in Virginia Beach. She is preparing for the level 2 RKC this summer and has nailed [...]
     | Rate | Archive
    Posted: January 11, 2009, 7:49pm EST

  • Mock PFT WTHO

    Today we did a mock PFT. Not really sure why but it was a good excuse to shuffle a few miles and hit some pull ups. Actually, the students needed an inventory PFT to start the year off and we were volun-told to provide some motivation. OOHRAH Mandatory fun! I [...]
     | Rate | Archive
    Posted: January 08, 2009, 7:07pm EST

  • Sold My Kettlebells

    Yesterday, I had time to get in a quick beating at work before I sold my kettlebells. I have been keeping a full set of kettlebells beside my desk at work for quite a while. They keep accumulating. When someone approached me about purchasing some kettlebells before he deployed in [...]
     | Rate | Archive
    Posted: January 06, 2009, 8:20pm EST

  • 2009 - 1

    Well it is 2009.

    Of course everyone has resolutions to do this and that. I...well came up with my 2009 goals and began working on them months ago. Let me sum it up in 1 sentence:

    Work hard at the boring things that will make me a better [...]
     | Rate | Archive
    Posted: January 04, 2009, 6:01pm EST

  • Tracking Santa



    It is 1447 and according to NORAD, Santa is delivering stuff in UAE. W Only time will tell. NORAD sponsors the website and it fun.

    Speaking of traveling around the world, this is exactly what I did with my kettlebell swings this afternoon. I did several [...]
     | Rate | Archive
    Posted: December 24, 2008, 2:45pm EST

  • Website update

    I have updated my website with a fresh look and updated content. I am still working some issues, shooting some video etc. so it is a work in progress. Check it out periodically for updates or subscribe via RSS.

    Practice:
    10 min NWU
    Swing 16k x 50
    Swing 24k [...]
     | Rate | Archive
    Posted: December 23, 2008, 9:18pm EST

  • Whew! I'm ready for R&R

    This time of year is tough to get anything done at work. It is also tough to train. I have been getting off the couch and managing to squeezing in the workouts errrrr; practice. I must say that practice is the easiest thing to do right now and it is [...]
     | Rate | Archive
    Posted: December 15, 2008, 8:44pm EST

  • Martial Culture

    I came to a realization earlier today that my outlook on training has been wrong for the past few years even though I have made fantastic strength and endurance gains. I have been a little skewed in both my actual training approach and the way I’ve trained some clients. I’ve [...]
     | Rate | Archive
    Posted: December 10, 2008, 10:14pm EST

  • Combat Fitness?

    My question is this -- For a combat athlete (Marine, soldier, sailor, LEO etc.) shouldn't all training be preparation for combat in one form or another?

    Just checking! I think so -- absolutely. It can be GPP but it also calls for GPP kicked up a couple notches.

    [...]
     | Rate | Archive
    Posted: December 08, 2008, 6:57pm EST

  • On the trainer

    I finally hopped on the bike. My plan was to hit a quick session then head out for some kettlebell work, followed by working with some people. Things change and I changed my plan. Instead of short intervals I opted for longer intervals and a longer ride.

    I was [...]
     | Rate | Archive
    Posted: December 04, 2008, 10:01pm EST

  • Real Recovery

    Today was actually a recovery day. Not a light day, or an easy.

    Tonight I worked on card tearing again. I broke my 'max' back down less than 50% and started work. 15 cards halved x 2. Then I halved those halves for a total of 6 x 15 [...]
     | Rate | Archive
    Posted: December 03, 2008, 9:25pm EST

  • Recovery Day...Sorta

    Fatigue was prevalent throughout the day. I decided to skip my AM ride and take it easy. Suprisingly, I had less of the usuaul muscular pain than I normally have after a run! The pain kept moving from place to place in my body. Eventually, I was teased by mild [...]
     | Rate | Archive
    Posted: December 02, 2008, 9:46pm EST

  • What did you do today?

    What did you do to get rid of some of that Turkey and Pie? Moi? I started off December with a bang.

    1. I tore my first phone book today. Nothing special a 1" white pages. This is a start; a few more practice sessions on the technique and [...]
     | Rate | Archive
    Posted: December 01, 2008, 8:41pm EST

  • Progress on the David Whitley Thanksgiving Challenge

    I like the online training log/blog because it is very simple to search the past workouts and comments to see what worked and what didn't. It's a great tool. Exactly 9 weeks ago I took SR.RKC David Whitley's challenge and decided to work towards my snatch numbers.

    The [...]
     | Rate | Archive
    Posted: November 25, 2008, 8:05pm EST

  • Tidewater Kettlebell Club

    The new and improved TKC will begin meeting again on Dec 6 at 1300.

    More details are on the TKC blog.

    I want to show you the proper use of kettlebells. They are very beneficial when proper form is executed. Most of the videos on youtube are [...]
     | Rate | Archive
    Posted: November 25, 2008, 7:53pm EST

  • Still here

    I've been terrible with this blog for the past few weeks. This blog is my training log and I will update the workouts soon.

    Be assured, I am training. Nothing terribly new or fancy.

    Kettlebells - - Enter the Kettlebell program minimum. With some VO2 max for variety.
    [...]
     | Rate | Archive
    Posted: November 24, 2008, 11:01pm EST

  • Happy 233 Birthday Marines

    General John A. Lejeune's message:

    On November 10, 1775, a Corps of Marines was created by a resolution of the Continental Congress. Since that date, many thousand men have borne the name Marine. In memory of them, it is fitting that we who are Marines should commemorate the Birthday [...]
     | Rate | Archive
    Posted: November 10, 2008, 6:17am EST

  • 1st Class == Update

    Tonight we had the first class. Although the turn out was low, neither I or the attendees were discouraged. This meant more 1 on 1 instruction. We started out with joint mobility, worked on wall squats, box squats, swings and then on to the Turkish Get Up.

    The swings [...]
     | Rate | Archive
    Posted: October 28, 2008, 9:00pm EDT

  • Tuesday Night Kettlebell Class

    I’m pleased to announce a kettlebell class starting Tuesday, October 28, 2008 at 6:30PM.
    The class begins Tuesday at my garage or very near to it. This is a short term location.

    Format: 1 Hour, We will start with Joint Mobility, Fix some kettlebell skills, then do a 15 [...]
     | Rate | Archive
    Posted: October 27, 2008, 8:05pm EDT

  • More ETK

    Yesterday I hit some ETK for a light day. It was good to just practice presses with perfect form. I was able to concentrate on tension without worrying about fatigue and the potential for poor form. I will need the perfect form later when the intensity increases. As Master RKC [...]
     | Rate | Archive
    Posted: October 26, 2008, 6:37pm EDT

  • No Failure

    This is supposed to be a heavy day for on the ETK program. It was not quite as 'heavy' or have as much volume as I planned. Of course I haven't really worked any real volume work for several months. I wrote in Monday's blog that it would probably be [...]
     | Rate | Archive
    Posted: October 23, 2008, 7:56pm EDT

  • Back to ETK

    I was feeling really good physically after the weekends festivity then I began my workout with some swings. I went down hill from there. After 100 swings, my legs hurt deep down to the bones. Ok, I'm not recovered.

    I did my medium day presses. This felt ok. I [...]
     | Rate | Archive
    Posted: October 20, 2008, 7:23pm EDT

  • Update

    I just returned from another weekend on the bike. Yesterday we rode the Black Creek 200k from Raleigh to the small town of Black Creek. A full write up will be posted on the TR blog soon.

    Fri:
    Followed the plan Rx on Wed.

    Sat:
    ZNWU
    RIFGA
    [...]
     | Rate | Archive
    Posted: October 19, 2008, 6:30pm EDT

  • Execution of yesterday's plan

    Yesterday, I stated I would rest, drink water, do Z etc. It seems to be working pretty well. I still have some swelling in the L ankle but most of the pain has gone.

    One of the Gunnys had a STICK sitting at his desk today so I [...]
     | Rate | Archive
    Posted: October 16, 2008, 9:19pm EDT

  • What a Dilemma

    Dilemma -- a situation requiring a choice between equally undesirable alternatives.

    What is the situation?

    I need to run more. Not because I want to, because I would become a more efficient runner (faster). I can't run because it is...well...kinda bad for my degenerative L4/L5 discs. So [...]
     | Rate | Archive
    Posted: October 15, 2008, 7:51pm EDT

  • Testimonial

    This is a testimonial from Michael. He is preparing for the February RKC certification.

    Michael had pretty good form and has had some good strength improvements with kettlebells. We tweaked his form and I gave him some queues that you can't get from watching a video or reading a [...]
     | Rate | Archive
    Posted: October 14, 2008, 7:53pm EDT

  • Update

    I've just updated the my other blog about bicycles with the write up from the weekend's Road 2 Recovery ride.

    Today was rest day as PFT is tomorrow morning. Of course, I'm not 'ready' for the test. Come to think of it, out of more than 36 semi-annual [...]
     | Rate | Archive
    Posted: October 14, 2008, 7:43pm EDT

  • Boost Protocol - D7

    This morning, I had to make time to squeeze in day 7 of the Boost Protocol. We had a short day and I had a bike ride to do starting at 1200. So shortly after I arrived at work, I hit some Z then got to work (training). The format [...]
     | Rate | Archive
    Posted: October 10, 2008, 7:08pm EDT

  • Boost Protocol - D6

    On to Day 6!

    Ok, I figured this would get more difficult and it did today. Not sure if it was a fitness thing or a lack of movement on the left side. I performed the boost with snatches today. I felt really weak on the left for the [...]
     | Rate | Archive
    Posted: October 08, 2008, 7:20pm EDT

  • Boost Protocol - D6

    [...]
     | Rate | Archive
    Posted: October 08, 2008, 7:20pm EDT

  • Sparks part II

    In a post in January, I asked the question, What makes you tick?; What is your spark?

    I'm back to that question again. This morning, I was reminded that some people will never achieve their goals and dreams because they aren't willing to put forth an effort. It [...]
     | Rate | Archive
    Posted: October 07, 2008, 6:18pm EDT

  • Boost Protocol - D5

    For some reason, doing the protocol with the snatch is waaaayyyy easier than with the viking push press. Perhaps it is the the shear numbers of snatches I've done in the past 3years. I'm certainly in the groove and the exercise just keeps feeling better.

    The viking push press [...]
     | Rate | Archive
    Posted: October 06, 2008, 7:12pm EDT

  • Boost Protocol - d4

    On to day 4 today. Felt good. I don't really feel fatigued during the protocol. About 20 min later, I have been feeling rather wasted. I'm sure there is more good pain in store.

    Practice:
    Goblet squat - narrow stance 16k 5x5 -- all about form.
    Boost Protocol - [...]
     | Rate | Archive
    Posted: October 05, 2008, 3:51pm EDT

  • D1 VO2max Boost

    I'm trying something new that I learned at the RKCII. It is the VO2 max boost protocol by Kenneth Jay. The protocol was used to help train some of his olympic athletes. If it is good enough for them, well, you get the picture.

    At the certification, we actually [...]
     | Rate | Archive
    Posted: October 03, 2008, 6:54pm EDT

  • Thanksgiving

    SR RKC David Whitley sent his newsletter today -- very interesting. David puts up a challenge for the next 9 weeks. This is exactly what I have been working at for the past 2 weeks. Of course now I have to define my goals a little differently.

    From [...]
     | Rate | Archive
    Posted: October 02, 2008, 8:20pm EDT

  • Time to practice - done resting

    They say that rest is just as important as training. After the rides this past weekend I told myself and some people at work that I need 2 days to recover. At that point I could ease into some training then hit it hard again. In the past, I've done [...]
     | Rate | Archive
    Posted: October 01, 2008, 9:11pm EDT

  • Wounded Warrior Unity Tour


    See my Tidewater Randonneur blog for the Wounded Warrior Unity Tour report.

    The trip took me from Ft Eustis Va (near Yorktown) to Walter Reed Army Medical Center in Washington DC.

    Total Ride: 220~ Miles
    Day 1 Ride time: 6hrs
    Day 1 [...]
     | Rate | Archive
    Posted: September 29, 2008, 8:49pm EDT

  • Testosterone

    I just ran across an this amusing and I feel important blog post on Modern Forager called Eight Ways to Lower Your Testosterone Levels. The article (blog) shows steps to really strip yourself all testosterone.

    If your goals are good health you should read. [...]
     | Rate | Archive
    Posted: September 29, 2008, 4:35pm EDT

  • Back to the Grind



    I returned to work after my little vacation. It was a good day to practice some RKC skills. Once again I am hitting the basics and programming them into an effective program. Actually this is right out of Pavel's Enter the Kettlebell. Sounds familiar eh?

    I [...]
     | Rate | Archive
    Posted: September 23, 2008, 7:49pm EDT

  • HEHEHEHEHEHE


    This weekend , I participated as an assistant instructor at the RKC certification. It was a great honor to be asked to represent myself, the Marine Corps and my strength coach...Pavel. The first correspondence I received from the party stated I would work for (now) [...]
     | Rate | Archive
    Posted: September 22, 2008, 1:42am EDT

  • Good Comedy



    This is good comedy. In fact it is about the only good piece from the last SNL.

    Found some new training partners today at work. The best part is they were already trained by an RKC at their last duty station. SWEET. Let the fun begin...next week.
    [...]
     | Rate | Archive
    Posted: September 16, 2008, 7:57pm EDT

  • The Surry Century




    You can read about the Surry Century at the Tidewater Randonneur.

    Here are some facts not included in the other blog.

    I rode hard and had fun until it wasn't fun. It seems I made some mistakes that I should [...]
     | Rate | Archive
    Posted: September 14, 2008, 5:11pm EDT

  • A little test


    I was thinking about riding the Surry Century as a training ride for the Wounded Warrior ride from Ft Eusits VA to Walter Reed Army Hospital at the end of September. It will be the last opportunity for a long ride before back [...]
     | Rate | Archive
    Posted: September 09, 2008, 6:18pm EDT

  • Practice on a Monday

    This morning I received the current RKC manual. This is a great resource but you have to be an RKC to get one. During lunch, I began reading the materials. The RKC certification keeps evolving. The innovations of my fellow instructors make teaching all of the basics easier. This incarnation [...]
     | Rate | Archive
    Posted: September 08, 2008, 7:12pm EDT

  • Kids

    I just read a fantastic blog post by Steve Maxwell. I worked with Steve at my RKC certification. He is an excellent example of fitness!

    The post is titled 10 Ways to De-sissify Your Kid. The 10 ways seem logical to me but I can see where so [...]
     | Rate | Archive
    Posted: September 03, 2008, 9:19pm EDT

  • Explain the kettlebell thing.

    This is a great video that says it all. I was at the RKC II with Diane.

    Working out with kettlebells










    [...]
     | Rate | Archive
    Posted: September 03, 2008, 6:35pm EDT

  • Around the Blogs

    Mike T. Nelson has a great video example of olympic athlete vs average dude. Funny...

    Master RKC Kenneth Jay...the Dane of Pain has an excellent post about generating power in the snatch. Interesting!


    Training Today
    Z nwu
    RIFGA
    Ride 70 miles [...]
     | Rate | Archive
    Posted: August 30, 2008, 4:57pm EDT
← Ideas for Hampton Roads Transit Hampton Roads Curious, Bizarre →

Blog Info:
Get off the Couch

» http://beachkettlebell.blogspot.com/

Categories

BNN Traffic Index

Alexa: 20,855,277
-7,435,012

Compete: No data
0

Quantcast: No data
2

BNN Traffic Index: -7,435,012

BNN Authority Index

Technorati: 0

Google: 0

BNN Authority Index: No data

» Subscribe to the Get off the Couch feed