Update

My updates will continue to be limited. We are working on a few special projects in addition to our current projects. Basically my writing time will be increased with these projects. An additional project is the development of a hybrid kettlebell and bodyweight program. I am the initial subject animal and will complete week 4 of the 12 week hybrid on Saturday (7/30). To date I am very pleased with the results. This program has the potential to be ajoined with a much larger strength and conditioning project. Your athletes will get much, much stronger. I frequently post workouts on my facebook page, I invite you to check them out. Here is todays workout sample:

1. TGU X 10 minutes (if more than 20 total you are most likely moving too fast; stability)
Rest 2:00
2. Push Up to a Renegade Row 5 X 5e (total of 50 push ups and 50 rows (25 e); more stability
Rest 2:00
3. Swing X 10 minutes @ 30:30 (if your butt, legs and knees get soft go down in weight and harden up; swing to chest level and be aggressive on the backswing)

Old School Kids

It is obvious that your children are a product of the environment you choose to provide exposure to. I have two girls 6 and 4 years old. Our family is not perfect, however I believe their mom exposes them to some very beneficial life elements that I want to share with you.

1. The only fast food they eat is Chik Fil A Waffle Fries; why? because that is the only fast food that is guaranteed to condone to the dietary restrictions of our 6 year old (gluten/casein/soy free).

2. My kids say "M" when we pass by a McDonalds. They do not know what the golden arches are.

3. My 6 year old (pictured) performs and instructs yoga. She learned it from a DVD and she has instructed mommy, daddy, mason (sister), Lisa (teacher), and Grandpa (80 years old), All were willing victims.

4. My 4 year old swings a 4 kg kettlebell. She just moved up from her 3 lb. kettlebell.

5. Both of my kids do headstands and my 4 year old is close to locking out a handstand.

6. My 6 year old can do "skin the cat" in our garage gym. On rings attached to a pull up bar.

7. Both my kids do burpees.

8. Both my kids sumo deadlift kettlebells. We do not allow them to go over 12kg.

These are just some examples of what we instill to our kids on a daily basis. Our next adventure will be the martial arts; it does provide a nice combination with the gymnastic/yoga base they are developing. Riding bikes, the bouncey houses and the playground are all good activities. If you have the means and the opportunity do not keep your kids from exploring more detailed functional movements. If they choose to continue them throughout the teen years and into adulthood, their bodies will have a better chance at defying age.

Old School Wellness - PHYSICALITY!

We offer a variety of classes for diverse corporate populations:

1. Advanced workouts - High Intensity Kettlebell and Bodyweight movements

2. Agility - Fieldwork; change of direction, speed, and running power

3. Mobility - Yoga, static stretching, and static kettlebell movements/complexes

4. Special activities - Zumba, Couch to 5K, and 1 on 1 kettlebell training for the beginner

5. Desk Mobility - Mobility without leaving your office

Our clients also partake in traditional barbell and weight training. Which is supervised upon clinet request.

Check this post from http://www.artofmanliness.com/ :

http://artofmanliness.com/2011/05/22/the-5-switches-of-manliness-physicality/

35 pounds = 1 Dead Hang Pull Up

Jimmy traded his 35 pounds of excess for his first dead hang pull up yesterday.

Pull Up - 5 X 5

Yesterday's circuit:
10 rounds of 20:10; straight through
1. Snatch L
2. Push Up
3. Snatch R
4. Squat Thrust

Weekend Warrior

Around our house we earn our occasional Saturday night out.

Normally, I have time for one lung buster during the week, on Saturday I schedule another one. The nice aspect of this one is that it allows the pure girevik the opportunity to do all the snatch work with one hand transfer per round; without setting the kettlebell down:

1 time through:

1. 500m Row

2. 21-15-9

a. Snatch - 21 each; 15 each; 9 each with 1 hand transfer

b. Burpee(6 count; define the push up)

3. 500 m Row

Move rapidly but not rapid to the point of worrying about beating some time that has no meaning in the real world.

Time Flies

Enjoy every day.

I pulled this one out of my gallery. Funny how we forget how effective some workouts can be. I lightened the load to a 20kg kettlebell to concentrate on quality; much like an old man golfer that hits it 200 yards but straight as an arrow on every swing of the club.

6 rounds of 20:10 (20 seconds of work; 10 seconds of rest); 1:10 rest in between rounds:

1. Swing
2. Push Up
3. Mountain Climber
4. High Pull Left
5. High Pull Right
6. Burpee
7. Thruster Left
8. Thruster Right

456 total reps

Active Rest

Active rest day activities depend on how I feel. The nice quality of these training days is that there is no programming. Here is yesterdays smorgasbord of activity: 1. Warm Up with morning agility group 2. TGU X 20 3. Tactical Pull Up 5 X 5 4. Low Lumbar Stretch 5. Hip Stretch 6. Piriformis Stretch 7. Brettzel 8. Pigeon Pose 9. Upward/Downward Dog 10. PVC OHS 11. Sotts Press w/ Overhead Squat - light 12. Cool Down Yoga Moves