Great article committment...

I got this yesterday and had to post the link here. It's written by Jeffrey Gitomer, who if you don't know is the author of several books on art of Sales. "Why do you follow a sales writer?" you might be thinking. Everything in life is about selling, maybe not actual items or property but life is all about sales. Remember the scene in Tommy Boy where Chris Farley's character convinces the waitress at the diner to bring him the chicken wings even though the kitchen was closed? She 'bought' the idea that she should get him the wings.

Anyway, it's a great article and it applies to training - so read it.

Workout of the week (12/28/09)

In light of all the great holiday movies, I will quote Kevin McCallister from the classic Home Alone: "Do you all give up or are you thirsty for more?"
Which leads us to this weeks workout. So here goes, if you think you are ready for it:

1. Swings x 25
2. Long cycle press x 5right (on the fifth, keep the bell overhead)
   
3. Walk 20 yards, swing once to switch hands
   
4. Long cycle press x 5 left (on the fifth, keep the bell overhead)
5. Walk 20 yards back to where you started
6. Repeat starting at step one shooting for 8 cycles thru (200 swings, 40 presses/front squats each)
   

What is a long cycle press? It is a press that flows from a front squat. The momentum you generated from the front squat will help you with the press, so make the movement nice and smooth so you don't loose any power. With that being said, I expect you to go one bell heavier than you normally press. So if you normally press the 16kg, step up to the 20kg. Let your legs assist the press as much as you need to, as long as you maintain a nice crisp form.

Goal Reached.

I have been attempting to successfully perform a pistol (single leg squat below parallel) for well over a year now. Attempting being the key word. As 2009 is coming to an end I realized that the likelihood of reaching this goal was slipping away. Also since my wife and I had our son on 12/7/09 sleep and training has been hit and miss AND my mom was in town helping out for a week - which means I ate well, VERY WELL. So today I wanted to see how much, if any progress I had made over the past few months - I had specifically been addressing weakness and restrictions. Look what happened.

By addressing my restrictions and using many tips from Pavel's Naked Warrior it finally happened. A plan, lots of patience, and persistence. Yesterday, I felt a Pistol for me was impossible. Today, it wasn't the prettiest but it happened.

Workout of the week. (12/17/09)

Here is a nice quick workout that hits almost all of the basic kettlebells skills: swing, clean, snatch and front squat. Plus, it will challenge your grip so choose an appropriate bell - typically 8kg or 12kg for women, and 12kg or 16kg for guys. You will perform each exercise back-to-back all on the same side for 15 seconds each for a total of 1 minute of work per set. Take a 30 second break and repeat on the other side. Start out shooting for a 10 minute work out or 4 cycles on each side . Here is the breakdown:

1. 1 arm swing Right 15sec
2. Clean Right 15sec
3. Snatch Right 15sec
4. Front squat right 15 sec
5. Rest :30sec
6. 1 arm swing Left 15sec
7. Clean Left 15sec
8. Snatch Left 15sec
9. Front squat Left 15 sec
10. Rest :30sec

Good luck!! And don't forget, as you fatigue pay extra attention to your technique.

OKC HKC

The HKC course in OKC was last weekend, and I had 3 "students" that attended. We only had a month of prep time to get them up to speed and ready to handle the challenge of the course. I am proud to say that after alot of questions, sweat, and hard work on their part that all 3 passed - GREAT JOB GUYS. And even better, since the course I have seen all 3 apply the skills they learned.

Now, just a little tease --- there is a possibility of there being an HKC Course and an Athletic Development Workshop hosted by Sr. RKC Jeff O'Connor in Springfield early in 2010. Keep an eye out here and on Dustin Rippetoe's website for details.