Friday, June 15, 2007

No More Sugar

As much as I love Sugar, we cant spend any more time together!

I want to change the list for food principles because of the importance of NO SUGAR (just the order not the principles)

Meats and Vegetables
Nuts and Seeds
Some Fruit
Little starch

homework: people watch for the day while you are out and watch what people intake around you. I'll let you make up your own mind up!

Thursday, June 14, 2007

training "daring"

Dave working on his man lifting skills by squating his partner from the ground into a complete standing balanced position (un-assisted)

"The Objectives of the Naval Aviation Gymnastic and Tumbling Program to be achieved through tumbling (falling), vaulting, climbing, balancing, and apparatus stunts (supporting and hanging) are:
  1. To give training a native sence of balance
  2. To equip the future pilot with strength and skill to extricate himself effectively from emergency situations requiring climbing, vaulting, tumbling and balance
  3. To develop daring and courage
  4. To accustom the cadet to being upsidedown for extended periods
  5. To teach landing and falling without injury." -Gymnastics and Tumbling, United States Navy
I just love the wording of all of that even if it was for the navy they have a whole chapter for paratroopers. These goals are so perfect for anyone in the military/LEO, especially the daring. I've noticed a new found love for trying new stunts and tricks with my new strength. Giving myself the ability to have the can do attitude rather than saying "I can never do that" is priceless to me.

Wednesday, June 13, 2007

Office Space inspiration!

So, you should ask yourself, with every decision you make, "Is This Good for the COMPANY?"

Just Like Bill Lumburg said.... you should ask yourself with every decision you make is this better for my performance!... and Friday will be Hawaiian shirt day so you can wear a Hawaiian shirt and jeans to the office if you like!

I'm making light of the fact but this is the same as the sickness/wellness/fitness model that Greg Glassman had created, where everything in your life can be factored into this chart and if they don't add of to a number beyond wellness that you are on a downhill and the more your on your way to fitness the fitter you will get.. So simple

Homework: take and honest look at your own life and think about the factors that are not on the side of fitness and wellness and make a simple repeatable plan to change at least on of those things... build on your success!

Tuesday, June 12, 2007

The Girevik

Kyle forcing his back as straiht as possible in the bottom of a swing!

Russian Kettlebell Certification requirements:

as a part of a 3 day RKC course with Pavel himself, there are 3 tests that are done, one at the end of each days training. Here are the requirements for the most difficult test... for my weightclass I would be required to do a total of 56 one arm KB snatches with a 24kg kettlebell. The total number can be any combination of right hand of left hand to add to 56 and the rules are very tight for whats counted.....
Pavel I'm impressed, a man after my own heart believes that a good coach should have the skill to acomplish a task that he is asking his athletes to do. (or at the very least have done it in the past)

RULES Copied from RKC website:

The girevik picks up the kettlebell, swings it back between the legs, and snatches it overhead in one uninterrupted movement to a straight-arm lockout. If you have a medical restriction that prevents you from fully locking out your elbow you must notify the Chief Instructor during the course. Poor flexibility does NOT qualify as a medical restriction.

After fixing the kettlebell in the top position for one second, the girevik lowers the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder.

The snatch may be performed with or without a knee dip at the overhead lockout. The girevik is allowed to place the free hand on the hip or waist (but not on the thigh) and move the feet. However, the competitor must stop all movement when fixing the weight in the top position.

On each attempt, the judge will announce the repetition number or “No count.” A repetition is not registered if the competitor failed to lock out his elbow, pressed out the kettlebell to the finish, or touched the platform with a knee or free hand. If the student lets go of the kettlebell, stops to rest with the kettlebell anywhere but in the overhead lockout, leaves the platform, or makes more than one extra swing back when switching hands, the attempt is terminated.

The snatch is first performed with one arm, then, without stopping or resting, with the other. One additional swing back between the legs is allowed when switching hands.

When the competitor has quit, failed to make three attempts in a row, or committed any rule violation warranting termination of the set, the judge commands “Stop” and announces the number of properly performed repetitions.

The sum of both arms is scored, e.g. 25+25 =50, 30+20=50, etc.

Chalk is allowed; belts, wrist wraps and other supportive equipment are not.


1-Arm Snatch Requirements
Weight Class kg/lbs.) Snatches, total L+R
60 / 132 32
65 / 143 38
70 / 154 48
75 / 165 52
80 / 176 56
90 / 198 64
90+ / 198+ 74
24kg Kettlebell

MEN'S MASTERS (50+ years old)

1-Arm Snatch Requirements
Weight Class kg/lbs.) Snatches, total L+R
60 / 132 24
65 / 143 28
70 / 154 32
75 / 165 38
80 / 176 48
90 / 198 52
90+ / 198+ 56
24kg Kettlebell

Monday, June 11, 2007

Performance eating seminar

Lunch hour corporate performance eating seminar hosted by :SheffarPotterMuchan

An hour goes by very quickly when describing how to calculate blocks to a group of people. I guess I'm my hardest critic but overall I thought It wen well. I tried to let the audience dictate the conversation as much as possible so that it would be geared towards their questions and lifestyles. I should hear some feedback in the next few days! (when the next seminar happens it will be geared to a different crowd, and be more focused on implementation)

Sunday, June 10, 2007

hellen comparison

with 2 different goals in mind Hellen can be run be the same athlete in 2 very different manners.
depending on the strength of the athlete.

Hellen as Rx'd: (3rd's for time)
21KB swings (1.5 pood)
12 pull ups

Hellen for intensity: (goal is to make sure there is no break in reps for the athlete)
21KB swings (1 pood)
12 Push presses 65lbs

Hellen for strength (goal is to not to let athlete be able to do straight reps)
21KB swings (2 pood)
12 push presses 135lbs