Friday, June 29, 2007


All the cool kids got them. Jeff Rut sports the Anniversary T-shirt.

Post your times for the following efforts. Rest 2:00 between each.


1500 M
1000 M
750 M
500 M
250 M

Thursday, June 28, 2007


When a male client bitches about a back out of whack I ask to see their wallet. This generally elicits a wise remark about my fees and so forth. I want to view the wallet not to count the folding money or get more credit card digits but to see how much 'lift' they are sitting upon during the day.

If you think about it logically,that 2"-3.5" (3.5" is the record) places obvious undue pressure in the wrong places and after weeks, months, and years of sitting upon discount coupons, credit cards, drivers licences, pictures of old girlfriends and laminated copies of the high school diploma, the old back side gets out of whack. Besides, sitting on that thing during the summer promotes swap arse or other unsightly bottom issues.

Enter the money clip. You place only the most necessary of credit cards, identification and folding money in the clip and place it in the front pocket of your pant. Tumor removed! My personal recommendation is the STORUS You place your folding money in the clip and in the card channel you have enough space for the i.d., and credit cards. (BTW-Fiscally responsible athletes only have a couple)

So next time somebody complains about their man back ask to see their wallet.

Wednesday, June 27, 2007


Tune provided by THE WHITE STRIPES

10 Interval Sets.

1 Interval consists of:
3 Power Cleans
3 Front Squats
3 Long Jumps
3 Power Cleans
3 Front Squats
3 Long Jumps rest
2:00 Break

Barbell Load = 80% of max. Adjust the load and jump distance to accomodate your current level of fitness.
At the conclusion you should have 10 interval times. What do your times suggest if they become slower or fasters?

This interval is one of the 21 movement combinations from DUMBBELL MOVES VOL III featuring Eva Twardokens.

Tuesday, June 26, 2007


According to the American Association of Clinical Endocrinologists, Diabetes can boost your risk of six other ailments by a healthy dose. Once labeled Type 2 diabetic your likely hood of showing up with another malady increase by the following.

Kidney disease -22%
Stroke 5%
Foot Problems (poor circulation) 13%
Heart attack 8%
Eye damage 19%
Congestive heart failure 7%

Conservative estimates show that by the year 2050, 48 million Americans will be Type 2 Diabetes. That's only 12 million shy of the entire population of the United Kingdom and 10 million more than the state of California.

Monday, June 25, 2007


Cinderella Rutherford aka Ashlynn

3 Rounds on the clock

20 Pull-ups
30 Push-ups
40 Sit ups
50 Squats

Saturday, June 23, 2007


This attractive model is an example of the form necessary to perform a perfect push-up. A line is drawn through the ear, shoulder, hip, knee (a bit low) and ankle. This stick can assist the coach in evaluating the position

I am of the opinion that a perfect 50 push-ups is about as rare as a 300 pound bench press. At different times in my career I have offered $10.00 to health clubbers that can perform them to my standards. To date, I am dollars ahead on the bet.

Friday, June 22, 2007


Each class begins with 20 minutes of dynamic warm-up and movement preparation. New students will comment on how the program is "working" after only one week. This series fixes 80% of the typical problems.
Photo credit to: Dave Kaup | Kansas City Business Journal.

3 Rounds for Time

Run 400
Knees to Elbows 15
Single Arm Dumbbell Snatch 20 ( 10R/10L)

Loading with single dumbbell equals 20% of bodyweight.

Thursday, June 21, 2007


One today is worth two tomorrows.....Ben Franklin

In reviewing fat loss successes of clients over the years, it is those who can focus on the hourly and daily process who are the most successful in the long term. Taking the focus beyond getting today right becomes overwhelming. Controlling the moment, hour or day is the only sensible alternative. You can't eat an elephant in one sitting.

Wednesday, June 20, 2007


Coach Rut and his functional group training concept was featured in an article in last weeks Kansas City Business Journal.

Row 5000M for time.

Tuesday, June 19, 2007



I need your advise on some dumbbell issues. I want to utilize more unilateral loading in my programming and I am looking to expand my equipment to include the rubber coated hex dumbbells. I've been told that York would be the best source for my needs here in Canada.

What would be your recommendations in terms of weight ranges for training up to 4 clients? I was thinking of starting with 2 pairs of each ranging from 20-50 pounds.

I purchased Dumbbell Moves I from you last May at the Santa Cruz seminar and I have just ordered Dumbbell Moves II and III. Do you cover recommended loading percentages in the subsequent issues?

Thank you for your time,

Clay Dupras
CrossFit NCR/Capital CrossFit


I would even go lighter. Start at 10's and increases up to a max of 45 will cover it. Even average to strong gals will get plenty of work with the 10's and fifteens. In a perfect world you will have heavier bells for deadlifting and pressing but you will still be able to produce great results with light to moderate weight dumbbells.
Thanks for your support. Volume III is at the duplicator. This one is a bit different than the others.

Live Strong!

Coach Rut

Monday, June 18, 2007


Coach Burgener's Skullcracker Blend. When Coach B makes the first pot of the day you better bring your A game. Who else uses an ice cream scoop to measure out a cup?

21 Barbell Squat Clean & Jerk
21 Pull-ups'
15 Barbell Squat Clean & Jerk
15 Pull-ups
9 Barbell Squat Clean & Jerk
9 Pull-ups

Load: Male athletes: 95lbs/ Female athletes 55lbs

Friday, June 15, 2007


Dr. Mark Rutherford summits Mount Hood without cracking a smile

10 Rounds of

10 Box Jumps
10 Pull-ups

Wednesday, June 13, 2007


4 Rounds of:

Overhead Barbell Lunge Walk-Snatch Squat (45ft out/45ft back)
Pull-ups 21
Overhead Barbell Lunge Walk-Snatch Squat (45ft out/45ft back)
Pull-ups 15
Overhead Barbell Lunge Walk-Snatch Squat (45ft out/45ft back)
Pull-ups 12
Overhead Barbell Lunge Walk-Snatch Squat (45ft out/45ft back)
Pull-ups 9

Lunge Right/Left Then 2 squats
This workout is a selection from Dumbbell Moves Vol III which begins shipping next week!

Monday, June 11, 2007


Coach the blog and the workouts.

Can you describe a typical days eating for you on the blog and some of your reasoning for including certain foods, timing, etc.

Pat Bateman


I would say that I am ZONEish but do not live 100% by the block rule. When eating I'm always looking for a protein source to begin building the meal. Everything is consummed with the intent to support exercise but not to gain excessive weight.

My body composition runs under 10% and has since my 20's. CRAN's (calorie restriction adequate nutrition) is the only documented longevity practice.

Monday to Friday my days and consumption look like this.

5:00am 2 Cups of coffee. Typically I rotate Peets Major Dickasons Blend, Espresso Forte, and Blend 101. I've also been rotating in PT Coffee Bella Vita and SHOCK coffee.

5:45am 1 teaspoon of Natural Peanut Butter and 1 Apple

8:00am-9:00-Breakfast Either Protein Shake, Egg and vegetable leftover Breakfast burrito

12:00pm - Sandwich with mini carrots and apples. Sandwich is constructed with SAMI's millet and flax bread. I also mix in a green salad with chicken

3:00pm- Espresso shots 2 prior to workout

5:00pm-7:00pm- Dinner. Red Meat, Chicken or Fish. Vegetables. Generally Broccoli, Cauliflower. I love Yams so we bake those up. Two or three evenings during the week I have a Guinness.

8:00pm- Occasionally a protein shake.

Anyone who wants to seriously track their food intake needs a utility like


The oldest and largest group workout program in Kansas City turned 6 on Friday

How many rounds can you complete in 20 minutes?

Dumbbell Deadlift 9 right/ 9 left
Box Jumps 7
Knees to Elbows 5

Your single dumbbell should be 25% of your bodyweight

Saturday, June 9, 2007


The shower at my house right now is hurting. Everyday I wonder if I might fall through the floor and land in the basement. I'm certain that I would survive the fall. It's the fear of landing wrong getting hit on the dome and being rendered unconscious. Nude in a pile of rubble and unconscious would create some public relations issues.

One of the short term things I have done to improve my shower was to add this new shower head. Shower heads are big business. The Home Depot had a entire section devoted to the showering experience. It was really exciting until I realized putting on an expensive showerhead on my broken down shower made no sense. I therefore concluded that the eight angle pulsating unit with satellite radio was no longer in the running.

Off to the side of the amazing multi directional pulsating shower heads was this Alson Incredible Head Power Shower Head. It already sounded promising with incredible head in the description.For $4.50 I figured what the heck.

After a 120 second installation I decided to jump in for a quick rinse. Wow! The little guy really works. It looks like the ball bearing creates a flow control with added pressure. The packaging indicates that I can save $276.00 annually in water.

While my shower is still a code risk my shower head is a winner. Check it out. I know you won't be disappointed.

Friday, June 8, 2007


6 x 10 reps of back squats.
Rest exactly 2:00 between sets.
Add up the load of each set to determine your score. Use a 14" barrier (DYNAMAX MEDBALL) as a depth standard. Failures do not count.

Purchase extra ice for the long soak you will need over the weekend.

Thursday, June 7, 2007


I just completed a short read entitled THE POWER OF NICE. The 120 page book is packed with some obvious advice on how to treat people during business. Linda Kaplan Thaler and Robin Koval have built a blockbuster advertising agency on a not too commonly shared premise of letting the other guy win and being nice.

In a similar vain this week David Pollay discusses how sharing your gratitude not only makes others feel good it is also good for those who are grateful and share their graditute.

Feeling miserable? Maybe you should thank others who have made your situation better or opened a door for you (literally and figuritively). According to Pollay these are people you will likey need help from again.

Wednesday, June 6, 2007


Eva T, Coach Rut, Jeff Martin and Mikki Martin. I got lucky and caught Jeff and Mikki at their multifunctional fitness center. BRAND X is the real deal.

For time:
15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up

Tuesday, June 5, 2007


Walking through the San Diego Airport this weekend I was amazed at all the soda and soda like beverages being consumed. I was after all in the Fitness Mecca. (A police officer who pulled me over for curb checking the turn island remained me as much)

At this point everyone should have received the message. Soda and soda knock-offs (GATORADE/POWERADE) are loaded with either copious amounts of sugar or synthetic sugars. Not to mention you get a nasty load of empty calories.

So here is another angle in the event that a shelled out pancreas or shopping at Omar-The-Tent-Maker is not a deterrent. You could pocket $9,000 or more switching to water.

Here's the link

Monday, June 4, 2007


Heavy Hitters! Eva Twardokens two time Olympian, 2007 Weightlighting National Champion and star of DUMBBELL MOVES VOL.III. Mike Burgener world renown expert weightlifting coach.

3 Rounds for time:

500 M Row
30 Ball Slams
30 Push-ups

Males 20lb D-ball/Females 16lb D-ball