Thursday, May 31, 2007


On Friday June 8th 2006 we will celebrate 6 years of Boot Camp Fitness.

Boot Camp Fitness is Kansas City largest and most established group workout program. We have provided conditioning for over 300 Kansas City residents since our inception in 2001.

If you are a healthy and fit alumni of Boot Camp Fitness and would like to participate in our Anniversary workout you can participate for a $20.00 donation which includes my limited addition Anniversary t-shirt.

Space is limited so I will need your reservation e-mail by Monday evening June 4th, 2007. I will contact you with participation details.

Monday, May 28, 2007


6 x 400 M

Alternate stepping right then left throwing overhead with a 20lb medicine ball. Rest 3:00 between efforts. You should have six times to post.

Friday, May 25, 2007


How fast can you play a game a push-up poker?

Deck of Cards:
SPADES- Squats
CLUBS - Push-ups
HEARTS-Jumping Jacks

Numbered cards equal their face value.

Queens 12
JOKERS 20 Squat Thrust

Thursday, May 24, 2007


We go into production on Dumbbell Moves Volume III next week. We are all looking forward to bringing this to all of you on THE FITNESS CONDUIT.....

DUMBBELL MOVES Vol. III is the natural evolution from Volume II. Combining the movements from Volume I, this edition carries on the high intensity theme from its predecessor. This DVD combines the dumbbell with a few of our favorite tools.

Using the dumbbell as the center piece of the system, these combinations will take the intermediate and advanced trainee to another level of conditioning.

The dumbbell is and will remain the focus of my system of conditioning. Over the last six months I have experimented successfully by adding the classic barbell, the plyometric box and the non-bounceable medicine ball.

My beta test group reported improvements in strength, stamina, and speed-strength (power). I was pleasantly surprised when two in the group reported an improvement in their athletic agility. This was encouraging as several of the NEW combinations include agility movements as part of the combo.

This is THE perfect companion to Volumes I and Volume II.

If all the stars align, I will have a former Olympian assisting me with the work. I won’t know for certain until next week.

We have improved our editing process so the DVD’s should be ready the week of June 11th at the latest.

Pre Ordering is available on THE GEAR PAGE.

Wednesday, May 23, 2007


Jack LaLanne has known this all along...

Here's a slick piece of research from the anti-aging researcher at The Buck Institute....


Buck Institute faculty lead study showing "genetic fingerprints" becoming younger in
healthy seniors who did resistance training Not only does exercise make most people feel better and perform physical tasks better, it now appears that exercise - specifically, resistance training -- actually rejuvenates muscle tissue in healthy senior citizens.

A recent study, co-led by Buck Institute faculty member Simon Melov, PhD, and Mark Tarnopolsky, MD, PhD, of McMaster University Medical Center in Hamilton, Ontario, involved before and after analysis of gene expression profiles in tissue samples taken from 25 healthy older men and women who underwent six months of twice weekly resistance training, compared to a similar analysis of tissue samples taken from younger healthy men and women. The results of the study appear in the May 23 edition of the on-line, open access journal PLoS One.

The gene expression profiles involved age-specific mitochondrial function; mitochondria act as the "powerhouse" of cells. Multiple studies have suggested that mitochondrial dysfunction is involved in the loss of muscle mass and functional impairment commonly seen in older people. The study was the first to examine the gene expression profile, or the molecular "fingerprint", of aging in healthy disease-free humans. Results showed that in the older adults, there was a decline in mitochondrial function with age. However, exercise resulted in a remarkable reversal of the genetic fingerprint back to levels similar to those seen in the younger adults. The study also measured muscle strength. Before exercise training, the older adults were 59% weaker than the younger adults, but after the training the strength of the older adults improved by about 50%, such that they were only 38% weaker than the young adults.

"We were very surprised by the results of the study," said Melov. "We expected to see gene expressions that stayed fairly steady in the older adults. The fact that their 'genetic fingerprints' so dramatically reversed course gives credence to the value of exercise, not only as a means of improving health, but of reversing the aging process itself, which is an additional incentive to exercise as you get older."

The study participants were recruited at McMaster University. The younger (18 to 28 with an average age of 21) and older (65 to 84 with an average age of 70) adults were matched in terms of diet and exercise; none of them took medication or had diseases that can alter mitochondrial function. Tissue samples were taken from the thigh muscle. The six month resistance training was done on standard gym equipment. The twice-weekly sessions ran an hour in length and involved 30 contractions of each muscle group involved, similar to training sessions available at most fitness centers. The strength test was based on knee flexion.

The older participants, while generally active, had never participated in formal weight training said co-first author Tarnopolsky, who directs the Neuromuscular and Neurometabolic Clinic at McMaster University. In a four month follow up after the study was complete, he said most of the older adults were no longer doing formal exercise in a gym, but most were doing resistance exercises at home, lifting soup cans or using elastic bands. "They were still as strong, they still had the same muscle mass," said Tarnopolsky. "This shows that it's never too late to start exercising and that you don't have to spend your life pumping iron in a gym to reap benefits."

Future studies are being designed to determine if resistance training has any genetic impact on other types of human tissue, such as those that comprise organs; researchers also want to determine whether endurance training (running, cycling) impacts mitochondrial function and the aging process. The most recent study also points to particular gene expressions that could be used as starting points for chemical screenings that could lead to drug therapies that would modulate the aging process.

"The vast majority of aging studies are done in worms, fruit flies and mice; this study was done in humans," said Melov. "It's particularly rewarding to be able to scientifically validate something practical that people can do now to improve their health and the quality of their lives, as well as knowing that they are doing something which is actually reversing aspects of the aging process."

Joining Melov and Tarnopolsky as co-authors of the paper are Alan Hubbard and Krysta Felkey of the Buck Institute, and Kenneth Beckman of the Children's Hospital of Oakland Research Institute. The work was supported by the National Institutes of Health, a Nathan Shock Award to the Buck Institute, a Ellison Medical Foundation Senior Scholar award to Simon Melov and a grant to Mark Tarnopolsky from the Canadian Institute for Health Research.

The Buck Institute is an independent non-profit organization dedicated to extending the healthspan, the healthy years of each individual's life. The National Institute of Aging designated the Buck a Nathan Shock Center of Excellence in the Biology of Aging, one of just five centers in the country. Buck Institute scientists work in an innovative, interdisciplinary setting to understand the mechanisms of aging and to discover new ways of detecting, preventing and treating age-related diseases such as Alzheimer's and Parkinson's disease, cancer, stroke, and arthritis. Collaborative research at the Institute is supported by genomics, proteomics and bioinformatics technology.



5 rounds on the clock

Row 500M
Front Squat/Push press (aka Thrusters) 15 reps (loading requirements 75lbs males/ 45lbs females

Monday, May 21, 2007


Tom Cross coaches Whitney Rodden in the Good Morning Push Press combination.

How many rounds can you complete in 20 minutes?

21 reps DB Swings (Male Athletes 55lb DB/Female Athletes 30lb DB)
400M Run

Friday, May 18, 2007



Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

This workout is a selection from Dumbbell Moves Vol 2.

Wednesday, May 16, 2007


Here's PREVENTIONS list of how to add 10 years to you life. Once again the anti-aging benefits of fasting make the list.

We used to think our fate was in the cards -- or in the stars. Now, thanks to research unlocking the secrets to living longer and better, we know different. It turns out that 70 percent of the factors influencing life expectancy are due to good choices and good luck -- not good genes.

What are the moves that will peel off the years? Prevention asked dozens of scientists studying aging, exercise, nutrition, and related fields which changes deliver the biggest payoff. Here are their picks -- powerful enough to make these researchers adopt them in their own lives.

"Next to not smoking, this is probably the most important thing we can do to stay healthy and live longer," says Walter Willett, MD, chair of the department of nutrition at the Harvard School of Public Health.

Leanness matters, because fat cells produce hormones that raise the risk of type 2 diabetes. They also make substances called cytokines that cause inflammation -- stiffening the arteries and the heart and other organs. Carrying excess fat also raises the risk of some cancers. Add it up, and studies show that lean people younger than age 75 halve their chances of premature death, compared with people who are obese.

The government deems a wide range of weights to be healthy -- between 110 and 140 pounds for a 5-foot-4 woman -- partly because body frames vary tremendously. So to maintain the weight that's right for you, Willett suggests you periodically try to slip into the dress you wore to your high school prom -- assuming, of course, that you were a healthy weight at that age. If not, aim for a body mass index of about 23.5.

Willett can't use the prom-dress test himself. Nevertheless, at 6-foot-2 and a lean 184 pounds, he dutifully hews to the BMI of his youth.

Take the dynamic duo of supplements

They're what Bruce N. Ames, Ph.D., a professor of biochemistry and molecular biology at the University of California, Berkeley, swears by: his daily 800 milligrams of alpha-lipoic acid and 2,000 milligrams of acetyl-L-carnitine. In these amounts, he says, the chemicals boost the energy output of mitochondria, which power our cells.

"I think mitochondrial decay is a major factor in aging," Ames says -- it's been linked to diseases such as Alzheimer's and diabetes. In his studies, elderly rats plied with the supplements had more energy and ran mazes better.

"If you're an old rat, you can be enthusiastic," Ames says. "As people, we can't be sure until clinical trials are done." They're under way. But the compounds look very safe -- the worst side effect documented in humans is a rash, Ames says -- and "the data in animals looks really convincing," says S. Mitchell Harman, MD, Ph.D., president of the Kronos Longevity Research Institute in Phoenix.

This one move could have truly dramatic results. Rats fed 30 percent less than normal live 30 percent longer than usual -- and in a recent study at the Washington University School of Medicine in St. Louis, the hearts of the leaner human calorie-cutters appeared 10 to 15 years younger than those of regular eaters. In other research, calorie restrictors improved their blood insulin levels and had fewer signs of damage to their DNA. Eating less food, scientists believe, may reduce tissue wear and tear from excess blood sugar, inflammation, or rogue molecules known as free radicals.

Edward Calabrese, Ph.D., and Mark Mattson, Ph.D., have opted for "calorie restriction lite."

Calabrese, a professor of toxicology and environmental health sciences at the University of Massachusetts, Amherst, dumped the midday meal. Mattson, chief of the laboratory of neurosciences at the National Institute on Aging, has done without breakfast for 20 years.

Try it

Skip a meal a day. You don't need to try to cut calories; Mattson's research suggests you'll naturally consume less that day. Or try fasting one day a week. Just drink plenty of water.

Open up your home and heart to Rover or Boots. Owning a pet reduces the number of visits to the doctor, prolongs survival after a heart attack, and wards off depression, says James Serpell, Ph.D., director of the Center for the Interaction of Animals and Society at the University of Pennsylvania. His family has a cat, a dog, a large green iguana, a bearded dragon, and a dozen fish. Pet ownership also protects against a major problem of aging: high blood pressure. In one standout study at State University of New York, Buffalo, stockbrokers with high blood pressure adopted a pet. When they were faced with mental stress, their BP increased less than half as much as in their counterparts without animal pals. But pick your pet with care. There is nothing stress-reducing about a dog that chews the baseboard to bits.

Studies suggest that continuous pain may dampen the immune system -- and evidence is clear that it can cause deep depression and push levels of the noxious stress hormone cortisol higher.

So enough with the stoicism: Take chronic pain to your doctor and keep complaining until you have a treatment plan that works, says Nathaniel Katz, MD, a neurologist and pain-management specialist at Tufts University School of Medicine. Your mood will improve -- and your immune system may perk up, too.

To make the walls of your arteries twice as flexible as those of a couch potato, just walk briskly for 30 minutes, 5 days a week. That's what Hirofumi Tanaka, Ph.D., an associate professor of kinesiology and health education at the University of Texas, advises after tracking the elasticity of people's blood vessels using ultrasound.

With age, blood vessel walls tend to stiffen up like old tires -- the main reason two-thirds of people older than age 60 have high blood pressure. Exercise keeps vessels pliable. Mild exercise also reduces the risk of diabetes, certain cancers, depression, aging of the skin, maybe even dementia. That excites exercise researcher Steven N. Blair, past president of the nonprofit Cooper Institute in Dallas. He's run nearly every day for almost 40 years. "Not bad for a 66-year-old fat man."

Nasty arguments between couples increase the risk of clogged arteries. In a recent University of Utah study, women's hearts suffered when they made or heard hostile comments; men's hearts reacted badly to domineering, controlling words.

"It's normal to have a fight with your spouse -- it's a matter of how you fight," says Ronald Glaser, Ph.D., an immunologist at Ohio State University. What he and his wife, Ohio State clinical psychologist Janice Kiecolt-Glaser, Ph.D., put off-limits: "Getting nasty, sarcastic, or personal, or using body language like rolling your eyes. It's better to simply agree to disagree."

Gardening or being around plants bears fruit. In one study, blood pressure jumped in workers given a stressful task -- but rose only a quarter as much if there were plants in the room. And patients who had a view of trees as they recovered from surgery left the hospital almost a day sooner than those with a view of a brick wall.


Everyone knows cardio exercise is key to slowing the advance of time. More surprising: Strength-training is crucial, too. That's because after their mid-40s, people lose 1/4 pound of muscle mass a year, gaining fat in its place. But, says Miriam E. Nelson, Ph.D., an associate professor at the Friedman School of Nutrition at Tufts University, "For a couple of decades, you don't have to lose any muscle, if you do the appropriate exercises."

Even people well into their 90s can regain muscle, she's found. Just lift weights 2 or 3 days a week, for a minimum of 30 minutes. The payoff: more endurance, stronger bones, less risk of diabetes -- and better sleep and thinking. Nelson rock climbs and does plenty of other weight-bearing exercise.

Pick up trash in the park or shop for a neighbor who needs help, says William Brown, Ph.D., a lecturer of psychology at Brunel University, West London. He studied people in Brooklyn and found that those who had a denser social network and gave more to their friends and family than they received -- whether the gift was in the form of money, food, advice, or time -- reported feeling healthier than others, even when he factored in activity levels. Another study, at the University of Michigan, looked at 423 elderly married couples; after 5 years, the pairs who were more altruistic were only half as likely to have died.

"Many people grow up thinking it's a dog-eat-dog world," Brown says. "But there's a lot of data that suggests the best way to be healthy is to be kind to others."
Published October 12, 2006


10 Rounds for time.

-3 Barbell Power Cleans
-3 Barbell Front Squat
-3 Vertical Jumps

Use the same bar for the cleans and the front squats. Loading equals 70% of max. Vertical Jump height should be 12" minimum beyond extended reach.

Monday, May 14, 2007


Janice Fischer holds up the EASY button after class.

21 Dumbbell Thrusters
21 D-ball Slams
21 Pull-ups
15 Dumbbell Thrusters
15 D-ball Slams
15 Pull-ups
9 Dumbbell Thrusters
9 D-ball Slams
9 Pull-ups

Loading: Thrusters: 35% Bodyweight
D-ball Slams: Male Athletes 40lbs/ Females 20lbs

Friday, May 11, 2007



How Many Rounds can you finish in 15 minutes?

DB Snatch 10 reps (5 right/ 5 left)
Pull-ups 10 reps

Thursday, May 10, 2007


Frequently I will be on the WWW and I will find information I want to reference again. I need to place it into a collection unit. In spite of it's perceived value at the time, I don't want to spend the time to..

- bookmark it
- copy and paste it to MS Word
- print it for my reading folder

In these situations I use Google Notebook. In an instant (on a tab I open with Google Notebook running) I copy (CTRL/C) and paste it (CTRL/V) to the notebook as in entry. Now until I am ready and able I have the reference I want to use later. I can organize the entries but I perfer to use the search funtion on the browser. Since it's a web application I can log onto my Google account and pull it up anywhere. I don't need a flashdrive or my own harddrive.

Once I have read it or used it I have the option to delete it. You need to make sure you have a designated time to go back to the notebook or the thing will get too big.

Now go build that brain.

Wednesday, May 9, 2007


Horace Flectcher-Chew,Chew,Chew until your food becomes liquid

1 Mile Run for Time followed immediately by...
Tabata Push-ups :20wi/:10ri x 8 rounds followed immediately by....
1 Mile Run for Time

You will have a total time as well as a 2 mile times and a rep count using the Tabata protocol.

Tuesday, May 8, 2007


"You must be the change you wish to see in the world"
-Mahatma Gandhi

I have had the pleasure of coaching Victoria Kandt over the last two months. Victoria is a practicing executive coach. She takes what most would consider successful folks and helps to fine tune their performance. This can't be easy. Most successful executive don't change without work. They have strong personalities which is part of the reason they have become CEO's, presidents or owners of companies. I believe this to be a difficult assignment.

I ask Victoria to share some thoughts on her work with my readers.

1. What type of academic training is necessary to become an executive coach?

There is no required training but the most successful and respected coaches come from either a business or counseling background. There are programs required to be an accredited coach.I have a masters degree in Counseling and Career Development.

2. How and where does the goal setting process work in your coaching?

We all have goals in our career and personal life that get put by the wayside just to make it through day to day life. Goal setting is the first step. Having a coach helps clarify what areas are negotiable and what areas are not. What steps need to take place to get you to those goals and how you are going to show accountability at each step.

I equate it to a personal trainer. You may know how to work out, what exercises you need to do, and how long you need to do them. However, most of us can talk ourselves out of working out too hard or decide that sleeping in is better than getting to the gym. When you have a personal trainer they know your goals and keep you on track to reach them when you otherwise might give up or just maintain status quo.

A coach functions like a personal trainer. When I know you goals and you feel accountable to me you are much more likely to stay on track and reach those goals whether it is for your career, your business or balancing it all.

3. What role does nutrition and physical activity play in the success of your clients?

Anytime a client balances their life with work, home, and health they are much more successful when seeking a happy and satisfying life.

4. We live in a Wiki Wiki world. How quickly might I notice a change in my life?

Depends on how motivated you are to move forward. Clients will notice a difference when they choose to change a behavior. I would say an average of one month and my clients are motivated by their progress or reactions from others to their changes.

5. What is the number one reason people fail under your tutelage.

They don't have a strong enough desire to move forward and fear of failure

6. How do I get started working with you?

Check out my website at
www. or email me at

BTW- Victoria is in excellent shape and works hard in class. She walks the talk!

Monday, May 7, 2007



Burpee 10 Reps
-Dumbbell Overhead Walking Lunge (right arm) 5rt/5left
Burpee 9 Reps
-Dumbbell Overhead Walking Lunge (left arm) 5rt/5left
Burpee 9 Reps
-Dumbbell Overhead Walking Lunge (right arm) 5rt/5left
Burpee 8 Reps
-Dumbbell Overhead Walking Lunge (left arm) 5rt/5left
Burpee 7 Reps
-Dumbbell Overhead Walking Lunge (right arm) 5rt/5left
Burpee 6 Reps
-Dumbbell Overhead Walking Lunge (left arm) 5rt/5left
Burpee 5 Reps
-Dumbbell Overhead Walking Lunge (right arm) 5rt/5left
Burpee 4 Reps
-Dumbbell Overhead Walking Lunge (left arm) 5rt/5left
Burpee 3 Reps
-Dumbbell Overhead Walking Lunge (right arm) 5rt/5left
Burpee 2 Reps
-Dumbbell Overhead Walking Lunge (left arm) 5rt/5left
Burpee 1 Rep

You will lunge walk to a target 10 lunge strides away. Perform that set of burpees. Pick up the dumbbell in the opposite hand and return to the starting point.

Technique points: 1. Strike the deck with the heel first. 2. Arm extended and locked 3. Sink the hips. 4. Stack the knee on top of the ankle. 5. Don't slam the knee into the deck on the trail leg but use it as a guide to know you are lunging properly.

Sunday, May 6, 2007


Today in the New York Times we find another report on the value of interval training.

The value of intervals has been around for some time. Time stressed Roger Bannister knew their value back in 1952.

Following a disappointing performance in the Helsinki Olympics, Roger Bannister set about improving his performance. A man who recognized that there was more to life than simply running faster, needed a way to improve his performance in the limited time he had available.

Bannister had precious little time for training. Mixing it in with medical studies and other worthy pursuits, he hit the track for mostly 30 minute training sessions.

His program? Mix efficient higher intensity running with periods of recovery. It was in these brief periods of training the Bannister excelled. His fame was in becoming the first man to break the four minute mile time barrier.

If you are healthy (asymptomatic) and pressed for time. Perform 3:00 periods of harder work (80-90% effort) followed by recovery periods of 1:00. Start with 2 or 3 sets and increase these by 1 set per session until you top out around 6 sets. If you are unable to hold your intensity level during any of the sets you have bitten off more than you can chew. Call it a day and try again three days later.

Your return on investment (ROI) is considerable with this approach. Enjoy your returns.

Friday, May 4, 2007


How Many Rounds can you complete in 15 minutes?

5 Handstand Push-ups
7 Pull-ups?

Thursday, May 3, 2007


ARLINGTON, Texas – A day after the Yankees’ baffling run of hamstring injuries claimed another victim in Phil Hughes, the team fired its new strength coach..more

We will actually never know why the Yankees are all getting injured. The little information that is available does not include specifics of how the Yankee players were conditioned.

What do I think?

- The new program did not include a specific running routine. Big error!
- The new program did not initially include a shoulder/arm warm-up. Yet, another programming error.
- The new program ask a player to squat without a weight belt. The player realized a back injury. The player likely had some issue with technique and imbalance issues that need to be addressed. I would have ask the player to transition to belt less lifting too.

The new coach was clearly lacking in experience which brings me to my point.

Coaching is part science and art. There is a balance between the two. I know some very bright young people who can recite mountains of research on specific training protocols but are horrible at programming.

By the same token, it seems that everyday I run into another self righteous fitness expert. Since they lost twenty pounds, completed the New York City marathon, finished Ironman (blank) or can bench press 300 pounds, they have street credit.

Which is more dangerous?-you got me.

Lack of degrees or certifications is certainly a red flag for lack of experience.

As a consumer of fitness you should not leap to a program based solely on one or the other. You need someone who has a blend of both academic training and experience. It's a blance of both. Optimal body composition and a good pull-up number will make you an enthusiast but not a coach.

Wednesday, May 2, 2007



Set your countdown timer for 10:00. Select a set of dumbbells weighing 50% of bodyweight.

Perform as many PUSH PRESS movements as possible in 10:00 and record your results. Can you perform over 10 good (full extension of the elbow) push press movements each minute? What type of strategy will win?

Tuesday, May 1, 2007


There is considerable debate amongst health professionals regarding routine examinations. If you don't know what to look or ask for from your provider you will likely get the obligatory once over before you are rushed out the door. It is for this reason that I encourage everyone take responsibility for there own health.

If however you are interested in an owners manual of when to have the Doc check under the hood look no further than the Harvard Healthcare owners manual. This is a fairly comprehensive PDF list for scheduled exams.