My Website has gone LIVE!

Please check it out and give me merciless criticism! I have posted links to Rif's, Franz's, Tom, and of course, Pavel's web sites, and a link to Ken's blogs while his site is down.

Update

Hello everyone!

Sorry that I have been away from my post, but I have been away on a little getaway to see my daughter graduate the 5th grade into middle school (how time flies) and visit Revolution La Jolla and the Snidemans. With my recruits ready to graduate in a couple of weeks, the tempo at work has tripled. UGH!

6-15-06 Thursday.
First off, Franz and Yoana Snideman- what a great husband and wife team! I am sharing all that I learned from Franz with my counterpart in the Sheriff's dept. and he was pretty amazed at the simplicity, yet toughness of the exercises. Franz had me try out his ropes, your basic one inch or so thickness variety. Then I had to whip force curves into them. We paired up and sent the ripples to each other, and I gotta tell you, my core felt braced afterwards! Did some 140 lb log presses, 80 lb keg clean and presses, and 100 lb med ball slams. He introduced me to the powerwheel which I will be getting! What a great tool to have fun and fry your abs! I definitely need to work on my cardio and ab work more.

Since I was in San Diego, I decided not to stress about sticking to a structured diet plan while on vacation. Travelling with an infant on the road trip made it a challenge, and I decided to just enjoy myself with the plentiful mexican food in the area.

Now that I am back, I went to strict on the first day back, and only had a handful of almonds all day with plentiful water and several cups of black coffee. Needless to say, that was not smart on my part and I started to bonk out on my workout. so my numbers stink. here it is for monday 6-19-06.

Halos 12kg 10 l/10 r
16 kg 10l/10r
Swings 24kg x 10
C&P (1,2,3) 32KG
(1,2,3)24KG
(1,2,)32KG
(1,2,3,4)24KG
The HEAT/feeling nauseous- started to get a little tunnel vision so I stopped. Very frustrating. Need to refocus.

Last Monday 6-12-06
GTG Pullups 8 sets of 5
135 x 8 warmup
135 x 8
185 x 5
235 x 5 (regrip after every rep)
235 x 1
235 x 1
255 x 1
255x 1
255 x 1
Pushups (slow grinds)
20 reps x 4

The vacation gave me a nice break for post surgery workout, and I felt comfortable starting with the 32 kg for the C and P. I am re-reading PTP for more deadlifting tips. I definitely will hit 300 over the next few weeks, and will set a goal to deadlift over 400 before I hit 40.

Check out Ken Black's article on Rooting

If you didn't catch this on any of the blogs or Dragon Door, please check out this outstanding article by Ken Black.

http://http://www.dragondoor.com/articler/mode3/375/

Sunday workout....had to do something!

The LASIK surgery worked liked gangbusters! I saw 20/15 later that afternoon, then a self check at the Costco today showed I had 20/10. Not too bad considering I was practically blind! Dr. Liang is a master at what he does. I slept most of Saturday, and slept in late this morning. Still staying strong on the Warrior Diet. Today's underfeeding consisted of water, coffee, handful of raw almonds, 6 oz organic blueberry yogurt, and a small handful of raspberries.

I just had my workout which consisted of:

JM drills
C&P rite of passage ladder
(1,2,3) x 6

Treadmill sprints
30 secs sprint/30 secs recovery x 15 variable speeds
(6mph/7mph/8mph/9mph/10mph) x 3
I started off slow since I wasn't sure how I would react after the eye surgery. So far so good! I can't wait to head down to my old stomping grounds....Southern California! I am looking for a good breakfast (not a WD day) at Swami's in Encinitas!

I posted my bio on Dragon Door (finally got the hang of html...somewhat). It is very cool to know you are an official RKC. Keeps me motivated to train!

Still going strong on the WD!

Funny how it is. If you don't think about eating, you focus on other things. If all you think about is your next meal in two-three hours, then you get a little obsessed. I think it has helped me, going through a fasting period in the past. I have read Paul Bragg's book on fasting. If you are unfamiliar with Paul Bragg, he is the nutritionist who inspired Jack LaLanne to follow a lifetime of fitness and healthy eating. Paul practiced what he preached, and he died in his 90's. How did he die? He died while body surfing in Hawaii! Paul and Jack, men in their 90s and still active is how I want to live when I die. We all have to die, but the quality of life in your later years means so much. I have known many bitter people who live in the past. When their past is shorter than the bitter years alive, I can't help but feel sorry for them.

I finally took the plunge and got Lasik surgery. I have been wearing glasses since I was 8 years old. 30 years later, I have 20/20 vision when it was 20/800. Thank you Dr. Liang of Sacramento!

I will take a break from my training for a few days until I feel comfortable going back to training. I will get on the treadmil for some short sprints and/or walking just to keep the body moving, and of course my joint mobility drills.

Earlier workouts:
Wed:
JM drils
C & P long cycle:
Ladders (1,2,3,4,5) X 1
(1,2,3,4) X 3

Thurs:
JM drills
Snatch ladders 24kg
5-10-5-10-5-10

That's all she wrote. I did the workout prior to the "feast" to mimic the feast after the kill! (beat your chest and proclaim your territory! :)

Day 2 on the Warrior Diet

I felt great on the 2nd day, and did not feel hungry. The night time overeating phase definitely satiates the mind as well as the body. Daytime consisted of a glass of fresh carrot/pineapple/cucumber/celery juice, later on in the day, a handful of raw almonds, and 3 celery stalks with organic peanut butter (probably about 5 hours apart.) Lots of water, and black coffee, too. Nighttime consisted of 7 egg whites and 3 egg yolks. 1 whole bell pepper, 1/2 onion, 1 can of salmon, 1/4 cup of crushed almonds, 1 cup of brown rice, and 1 cup of ice cream for dessert. (It was a good hunt-kill :) )

The workout prior to the meal was simple but it felt good.

JM drills
Swings 24kg 1 X 10

C & P (long cycle) 24kg
Rite of Passage ladders
(1,2,3,4,5) x 1
(1,2,3,4) x 2
No rest between reps, left then immed. to the right.

Short and sweet and then it was time to eat!

I started the Warrior Diet today. I hate the word "diet" because it seems so limiting, but I like the philosophy behind it. Thanks to powerhouses like Mark Reifkind, I feel confident I will not lose strength while applying the WD principles of undereating/overeating. Underate all day, and did this workout at 5:30 pm.

Sled pulls warmup (90lbs)
50 yds forward x 2
50 yds rear x 2

Deadlift:
135x 3
225x2
275 x 1
315 x failed
225x 2
135 x 3
295 x 1 (PR, I know not much, but I never really deadlifted before!)
245 x 2
155 x 3

Dips
Bw only
5-10-5-10-5-10-5-10

BW: #201 lbs.
BF: Unk.

Got my Enter the Kettlebell!

Thursday:


Jump rope warmup 30:30sec x 3 (work:rest)
1:00/:30, 1:00/:30 1:30/:30 1:00/30

Sled pulls w/90 lbs
Forward run 50 yds/75 yds/100 yds
Rear w/row 50 yds/50 yds
Rear run 50 yds/50 yds

I really like my sled! I have never done this type of work before and I really feel it! 10 am, and the humidity just about killed me! The really cool thing was the local fire Pipes and Drum corps were practicing in the parking lot next to the strip of field I was working. Next time I will bring my bells and throw them! The pipes really fit the training ambience.

Saturday morning.

I received my ETKB book from the UPS guy last night. I am pretty sure he was happy that it wasn't a big box from Dragon Door! Skimmed through the book last night, and I have to admit, it definitely supercedes the first RKC book. The growth that occurred in the last 5 years really shows. (Nice that you are quoted in the book, Rif!)

I tried the C and P Rite of Passage ladders. It worked great since I have to leave for a long day at the other academy I work (Los Rios community college). That academy is going through their defensive tactics test. (Same 2.5 hr test).

I did the three sets of ladders long cycle (1, 2, 3) with the 24kg. It was too light. Unfortunately all my other bells are at the academy gym. I will try to hit it again tonight. This seemed more of a nice warmup.

I got my RKC instructor certificate yesterday. I am still very proud of that achievement. Unlike many of you, I was not allowed to participate in sports as a kid, I could only lift weights. It wasn't until I became 18 that I started Okinawan hard style martial arts (Isshin-ryu) to make up for lost time. Isshinryu turned to TKD, then BJJ, and Aikido, as well as police defensive tactics. I love the combative arts! Certainly, some KB workouts feel like you've been in a fight!

At any rate, I felt like posting the pic of the teammates who enjoyed the pain with me!