Thurs. workout

Have enough time to write this down from today.
Warmup: 100 jumping jacks, Halos with 12 kg KB 10L/10R, H2H with 12 kg KB 2 mins. FTW squat (slow stretch down, 3 sets of 5) Cossack Side stretch, Power breathing 5 sets of 3 (very intense full body contraction with each breath).
DARCs

12kg

20, 30 with flipping the handle down/juggling, 30 with flipping the handle up= 80 reps

16 kg

20, 30 w/flipping the handle down, 30 w/flipping the handle up x 3= 150 reps

Snatch

16 kg

10/10 10 sets= 200 reps (focusing hard on technique- felt better as the sets neared the end.) I am having fun with the H2H juggling. I think I just needed to have a little fun with them.

Later on, I worked mitts with the recruits on their pugilistics (boxing) training day.

Training continues despite not posting much work

Finished with Dimensions work- working on my total training project. More fun since it is my class that I am getting certified. Still alot of writing getting done. It is like working on a Master's degree, some who have their masters says it is more work doing the MIDP than a regular masters' program. It will be worth it in the end. TS seminar really helped me tighted up my form.

Yesterday:

AM
one arm Pushups-
1L/1R x 3
1L/2R x 2
GTG throughout the day 1L/1R focusing on full body tension

40 mins. Yoga with the recruit class. (They have pugilistics-boxing today-get them nice and stretched out).

Pistol
1L/1R w/ 24 kg x 3
again, focusing on what I learned from the TS seminar.

1 hand swings w/24
10L/10R x 10 sets- 200 swings

Tues: Went to LAPD academy to observe a class. Not puch time for kettlebell work. Worked on OAP and muscle tension focus.

Monday:

Warmup: easy mile run on the track. JM drills. halos, face the wall squat, and roman chair situps (low and slow to open up the hip flexors).

Pistols

1L/1R w/ 16 kg x 5

Box Pistols (approx. 18 inch. box.) body weight. I have problems with these. Pavel says this is typical with people with wide shoulders. Something that I will have to fight through and overcome.
3L/3R x 5

BUC 16 kg. 3/3 x 3

24kg 3/3 x 3

2 hand swings

16 kgs 20x 10= 200 swings

Snatch

24 kg

5/5 x 5

Enjoyed the Pain!

Beautiful day, great bunch of people, offshore breeze, awesome day!

I relearned some things, was fine-tuned in some others, Doc Cheng hammered home the TGU, Sarah Cheatham smoked us at the end,and Pavel was Pavel. Great instruction, great time had by all. My only regret was not being able to stay for dinner due to my flight time.

Off to Tactical Strength!

Going to So. Cal. for the Tactical Strength seminar. It's a great way to celebrate the completion of my Dimensions Binder for POST. That binder represents hundreds of hours of books read, interviews, classes taken, and research papers written on my journey through the 6 dimensions of the Master Instructor Program. Now, it's onto creating my Total Training Package aka TTP. This is work towards the creation of a POST certified course which will be creating the intermediate PT Instructor course. This course will officially introduce kettlebells into a state certified physical training instructor course.

But now, a mental break to go blow off some steam!

OT but very moving

I simply love music that can cause people to cheer.

I train those who hunt bad guys

It is always great when your former students tell you how what you taught them helped them in the field. One of recently graduated officers took time to send me an email and thank me for the skills they learned in my class. They then told me how it helped them to handle picking up a violent domestic violence abuser who had been hobbled off the ground. If you had seen her at the start of the academy, you would have thought, no way would she be doing that in 8 months. It makes me very thankful for the training I received from the RKC to be able to pass that on to those who use it for more than sports or aesthetics.

(The pic posted is chemical agents day with the last class. I am in the front of the crowd in the smoke with my right hand held up.)

I trained with the class today for PT. Swings, high pulls, side step swings, and snatches. I showed them the bear crawl since they had all been wanting to try that since viewing the RKC trailer from Denmark. After class, I worked 3 sets of snatches with the 24kg 16L/16R x 3 60-120 secs. rest to work on my form and breathing to get ready for my snatch test in Sept. It felt good.

I am sorry to hear that Tom Shook is no longer blogging. Tom is a great guy, we met at the April 2006 RKC and I hope that his future travels bodes him well.

Ken, you are still in my family's thoughts and prayers. I hope you get my messgaes.

Todays workout

Lest I forget...I did the Deck of Cards workout with the recruits this morning. we went through the whole pack. Exercises were 1. Star Jumps 2. Clapping pushups 3. Figure 8s (not KB fig. 8s- the kind where you pass a plate between your legs (scissoring) while you are seated, and 3. Mountain climbers- the last one to finish has to yell Boo-yah!. Jokers were "Nose to the Rings" my number. I only did not do the first 4 cards, to watch the form, then I went with the class. Not bad for an old dude. I have a 20 year old in class.....they are getting younger every year. They have 11 weeks left to go. Alot of training to get done.

Nearing Burnout!!!!

Ok, I have a love/hate relationship with my Master Instructor Development Program. I know it will be worth it in the end. I am learning more than I ever learned in any other educational program I have ever been in...but I am getting burned out! Thank goodness for kettlebells. Despite my lack of real posting, I still hoist my beloved kettlebells!

This saturday I will be at the Sacramento Police Department's Female Fitness Challenge with a booth displaying kettlebells. I will have some of my former female recruits (now officers) showing their prowess with the kettlebells. Check the above link if you want to swing by.

I have been playing with some of the crossfit workouts. I find it interesting the conflicts from stolen "intellectual property" that is going on. With the different kettlebell certs that are arising, I don't see any clammoring to sue those other certs. You are either good, or you are not. GS or Hard Style? It's all good depending on what you want from it. It's like arguing which is better, Aikido or Kajukembo. Take from both, learn from both, you are a better student. But, that's just me. I just want what will work when I have to take a bad guy into custody.

But I digress.....I hope you like the musical selections. More to come. Just a different change of pace from the other blogs out there. I used to work in a record store an eternity ago. I haven't lost my love for a variety of forms of music. Paul Weller is amazing. First the Jam, then the Style Council, and then an amazing solo career. And he is still relatively unknown in the US. What a shame. It's nice when the artists you listened to when you were young grow older, and their music reflects a maturing. But it still sounds good! Agree or disagree...dissension is good for conversation. I am taking a less traditional form of stress relief in the form of a vodka tonic, so please forgive the rambling. Cheers!

Paul Weller still rocks 30 years later. I miss my Vespa! LOL

Quietly getting work done...still moving the body

Still training, not much blogging. Will be attending Tactical Strength seminar in LA in June, and going to the Sept. RKC to assist. Just added a PT program for the Community Service Officer Academy, possibly the first in the nation. You better believe they will experience kettlebells!

Finally learned how to embed a video. More to come. Hope you liked the Dropkick Murphys- Warrior's Code. Made me think of Shook!

A prayer to the Black family. Give Ken a call and let him know he is in your thoughts.

Warrior's Code

Checking in

I came back from Del Mar last week and completed Dimensions workshop with the Master Instructor Development Program. A great big shout out and another big thank you to Franz Snideman for his help with providing KBs for my presentation. His gym in La Jolla has to be a must-see gym if you are ever in So Cal. Just the drive to his gym is worth the visit! It is always great to see you, Franz. You are always a motivator!

Came back and trained with the recruits yesterday. I ran them through one of Franz's Revolution Kettlebell Fat Loss Program workouts and they were smoked.

3 rounds each no rest for each cluster of 3-4 exercises, then a min. rest (or as needed) before starting the next round. (Weights below are mine.)

Suitcase deadlift 2 x 32kg 8 reps
Fist pushups 10
Snatch 24 kg 10 L/10R
rest 1 min.
3 rounds

1 arm squat press 24kg 5 reps L/R
1 arm swing 24kg 10L/10R
Mountain Climbers 30 secs or 20 reps
Shuffles 30 secs. or 20 reps
rest 1 min.
3 rounds
Total time: 18 mins.

I continued with my workout
2 hand flip 24kg x 10
32kg x 10- 3 sets

Renegade Row
2x 32kg 5x5

Jerk 2 x 24kgs
4 sets of 5
1 set of 5 w/ double 32kg.

BW dips
10, 20

Going to add pistols to the workout to get ready for the LE/Mil. Tac Strength seminar in June.

New PR!

Had a kick-butt workout today and at the end of it, hit a PR in pullups! I did 20 pullups for the first time in my life at a BW of 199.

I ended up doing two workouts today, first by myself, then I got hit up by my SSD PT instructor counterparts who asked me to join them. Who was I to say no?

Workout 1

swings 16 kg
45 swings (2 hand and 1 hand L/R) Round 1
55 Swings (") Round 2
65 Swings (") Round 3
55 Swings (") Round 4
Rest time ranged btwn 60secs. and 180 secs.

Clean
32kg 5 sets of 5 L/R

OHS
Oly bar
5x5
Oly bar + 10 lbs
2 x 5
TGU
Oly Bar

1 x 3 L/R

Team workout
4 stations of tire flips x 5, sled pulls x 10, KB C& J x 5 L/R and tire skedgehammer slans ( 5L/R)

The 4 stations were set up on a standard running track. How many rounds in 20 mins?
I did 4 rounds.
Then,
OH KB waiter walk
50 yds L/R

TGU
24kg 3 x 2 L/R

THEN, we went back to the pullup bar where I hit my best pullups number, ever. 20.

(Earlier in the week: treadmill interval runs Sun. and Tues. C & P TNT cables 3 magenta, Mon. got a Bosu ball and started playing around with it. Wed. was a quick 15 minute swings workout. )

The world is getting crazier, but the sheepdogs are keeping the wolves at bay. Stay sharp to your surroundings, and "it is better to fight on our feet, than surrender on our knees. Stand tall!

Away from the Numbers

To quote The Jam circa 1977-78.

I have been away from the blogosphere but not away from training. No excuses, but I have thought of you all, and have checked your blogs from time to time.

Training with the recruits, last official day with the senior class yesterday before their 5 mile run final. Had a 1RM snatch test, and many were able to easily snatch the bulldog! I was stoked for them. I used that energy and snatched/windmilled the bulldog. (Never tried it before, just fed off their energey, and got a windmill PR)

Got my cholesterol reading when I was at Cooper and was dismayed to find my HDL was below 40 mg/dl. NOT GOOD. Making changes to food intake, as well as paying more attention to my cardio based training as opposed to focusing on power lifts for now.

In a nutshell, pushups, pullups, clean and presses with the TNT cables, JM drills and treadmill interval running have been the mainstays for the past few weeks. Have not done much KB since I got back from Dallas. Don't know why. I know the stress is building up exponentially with 2 academies, and the Dimension workshop 3 weeks away for MIDP.

Still keeping the body moving! Sorry I missed Shook at Ken's seminar. An expected situation arose which prevented me from attending Ken's seminar, and I know that a good time was had by all.

I am still here, my brothers, just a little under the radar for the time being. At the end of MIDP, things will definitely change.

At the Cooper Institute

I am in the great big state of Texas at the Cooper Institute! Even though they have a huge gym here at the Cooper Lodge, I brought my TNT Lifeline cables. I knew I would be hitting the books since there is a big test at the end of the Master Fitness Certification. I contacted Lisa Shaffer from No Fear Fitness to see if she had any classes while I was in town. She said she wasn't holding open classes, only her clients, HOWEVER, she was happy to drop off a kettlebell for me to use while I was in town! What an awesome lady! She came by and had some nice things to say about Ken Black! (She says 'hey', Ken!)

I brought in the KB into the class, and there was some definite curiousity about the KB. The staff there had heard of the kettlebells, and had heard of the RKC cert. A compliment they said about the RKCs they had come across was that the RKCs were very strict on form which, of course, they respected. Funny thing is that they have kettlebells at the Cooper Gym, but they are really small....and have a rubberized coating on them. Not very functional for KB basics.

At any rate, Cooper does cater to the large sedentary population and will probably always stick to the safe methods of swiss balls, and tubing. Not anything wring with that if it gets people to train. And then hopefully, they will want to explore other methods of strength and conditioning. But, as you all know, there is plenty of room for all types of trainers out there. I was happy to spread a little RKC representation and I even got one person interested in the RKC cert. (The gym he works at has kettlebells, and they do some fun things with them...very muscular, and fit guy with an open mind!)

Way OT

If you like the show, The Office, click on the Title link. Don't know how to add video to the blog! Got my TNT Power cables yesterday....they are alot of fun and versatile. Great addition to the KBs!

Fridays is chins day

Been a very busy week getting ready for the new academy class and training the current class. Still overwhelmed by MIDP, but able to get some training in nonetheless.

Mon.
Bench (135 x 6) x 2
185 x 6
185 x 6
225 x 6
245 x 3
265 x 1 (PR)

Deadlift
135 x 6
225 x 3
245 x 3
265 x 3
(295 x 2) x 5 w/ 90 secs rest btwn sets

Swings 16kg
4 sets of 30 secs on/30 secs off

Tues:
Weight room day with the recruits
Showing various exercises to get a quickie workout in
Renegade rows w/ 2 24kgs
Figure 8s to a hold w/ 16 kg and 24 kgs.
Snatches
Kettlebell matrix (swings, high pulls, hi-pull to a catch, high pull to a catch/front squat and press.

Thurs:
manmakers
6 laps around the track
7 rounds of swings (10 per lap with 16kg)

Friday: Behind the computer all day doing MIDP work
GTG- chinups
totalled 110, 10 more than last week.

Saturday: I am anxiously awaiting my TNT cables which are slated to arrive today! Woohoo! I go to the Cooper's Institute soon for my Master Fitness Recert. I know, I know, but the agency is sending me as they are the main entity recognized by POST.

As Rif says, Dats it.

A special Thank You to Rif- thanks for the information and knowledge. Enjoy the next half century as much as the first one!

Quick Rant

Ok...finally got a chance to not do work related items and just veg for a sec.
Things I am am tired of....

Drama on the Dragon Door Forum
Is Pavel a fraud or not? GIVE ME A BREAK! Y'all know what I already think....I would not be doing what I was doing without the knowledge that Pavel brought us.
Not getting to go to the April RKC
Not getting enough sleep/2 am teething sessions
reading/writing for the MIDP
MIDP consuming my life for a year
Not being where I want to be physically

Things I am proud of...
Sticking with the MIDP (Master Instructor Development Program)
Still getting in quick workouts even if it's just for maintenance
Being a good father/husband
creating effective and fun workouts for my recruits
laying the groundwork for a future law enforcement course which includes kettlebells

Hit a simple PR yesterday. I knocked off 15 pullups and felt strong throughout the whole set. I am still weighing 200-205 range. Been playing around with high rep swings/snatches with 16kg (sometimes the 24kg) ala Tracy Rif and Chuck Halbakken. GTG pullups are saving my sanity. Kettlebell complexes have also saved my sanity.

Trying to "eat the elephant one bite at a time". Sometimes can seem daunting.

Ok, got to get to work and starting gnawing at the elephant. Reading your blogs have continued to be uplifting and a source of motivation.

Thank you to all who responded to the survey request. If you got an email from m22_diazp@yahoo.com, that was from me.

Stuck in Long Beach!

Actually, I am here for Master Instructor Development Training (Progress workshop#2). I didn't bring my kettlebell this time, I opted for something light, my bands. The "gym" here has 2 40# dumbbells, and a low row/lat pulldown machine. Yesterday, I did about 20 mins. treadmill and then 15 mins. EDT low row, front squats w/ the 40# db. rest between sets no more than 10 secs.

Coming here has gotten me re-energized about my project and being an academy instructor. This is a year long process that quite honestly, has taken alot out of me. Alot of research, and alot of writing on top of the regular workload. But, it is definitely worth it to me in the long run.

During class today, we discussed an article about the differences in the quality of life of optimists vs. pessimists. Needless to say, the old adage "what the mind harbors, the body manifests" holds true. Pessimists were more likely to have serious ailments as they age versus optimists. Those who had optimistic thoughts were checked over a 12 week period, compared with those who took medications to fight depression, and found that the positive thinkers performed better than those who used chemicals to alter their body chemistry! The power of the mind is simply amazing.

Well, it is that time I told myself I would return back to my research paper. Be strong, and stay healthy.

Sac Police Academy has a blog!

The Sacramento Police Academy now is using the blog medium to document the lives of selected recruits as they go through the academy. As such, they are also introducing staff, as well. I was the first to be posted on, and this is the picture they put on the blog (w/ the 40kg, of course!)

I have been sick and swamped at work, but, damnit, that's no excuse for some sort of workout! Had a great time at Ken's workshop last saturday, and catching up with Modesto RKC, Chuck Halbakken. It is always good to watch Ken train, and Chuck had great pearls of wisdoms and observations to share.

Just caught on about the departure of Senior RKCs, Steve Maxwell and Steve Cotter. I wish them the best. Fortunately, there remains immensely skilled and knowledgeable Sr. RKCs currently in place, especially Northern Cal's own Rif! I probably shouldn't have mentioned West Coast, eh? There seems to be some type of East Coast/West Coast thing going on? Haven't we learned anything since Tupac and Biggie? LOL

The Rifstonian will undoubtedly lead the charge from the front. Now I am seriously bummed I got my time off to go to the April RKC cancelled. Give 'em hell, Rif!

Past week's workout:

Last Friday: GTG pullups (behind a damn computer screen banging away on my MIDP projects) 30

Saturday: Ken's workshop. Got sick as a dog afterwards, but still had a quick lunch with Ken and Chuck.

Monday: Swings with 24kg (keeping it basic)

40-20-10-30-20-20-20-20-20-20= 220 swings

Breaks in between each set long enough to bring my HR down and catch my breath. total time in training, 22 mins. Some breaks were longer due to parenthood calling.

Tues. bench and deadlift session

Bench

135x5

185 x 5

205 x 5

220 x 3

240 x 2

260 x 1 (PR)

Deadlift

135 x 3

185 x 3

280 x 2

225 x 3 (8 sets with 90 secs rest in between)

Band pressdowns

2 sets of 40