Wednesday, October 31, 2007


CATCH HELL BLUES is one of the workouts demonstrated on DUMBBELL MOVES VOL. III.

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 accommodate your current level of fitness.At the conclusion you should have 10 interval times.

Monday, October 29, 2007


Lindsey was the 6th bride-to-be who tuned up for the big day with my group workout program.

5 rounds of:

5 Pull-ups
10 Push-ups
15 Sit ups
20 Squats

Saturday, October 27, 2007


I read recently that the supplement industry racks up $33 billion in annual sales. The lion share of these sales is related to fat loss. The so called fat burners are rarely effective and the user risk down regulating normal metabolic function. From my experience, this trade off is far to risky.

Fat loss programs however are effective. The proper implementation of eating and activity is time tested and effective.

Rather than give you a particular program I would like to list characteristics of programs I have implemented with my athletes.

1. Most meals include protein. Protein is thermogenic. In other words, the cost to metabolize (burn) protein is high. Simple carbohydrates are easy to ingest, provide few nutrients and have a low metabolic cost.

2. Meals are frequent. Effective fat loss programs include five to six micro meals. The net calories are still low but food is consumed throughout the waking hours. While intermittent fasting doe offer merit, the individual needing to drop fat will initially do better on more meals.

3. Include clear beverage. A fast way to put more calories into the system is by consuming calorie dense beverages. Drinking water fills the stomach space, helps to flush the system, maintains regularity and comes at a zero calorie cost.

4. Include Resistance Work. Adding one pound of muscle requires that the body burn another 50 calories per day. More muscle means a bigger engine and a bigger engine burns more fuel. You are able to move better and you burn off excess calories easier. Compound movements are superior to isolation movements. Examples include: squats, deadlifts and pressing variations.

5. Training Interval Style. The old science had everyone in the fat burning zone. New science starting in the 90’s have demonstrated that interval training is more effective in that the fat as a substrate is still used but the catabolic impact from long slow distance (LSD) is diminished. Since we learned earlier that muscle aids our weight we want to improve our odds of retaining the good stuff and burning off the bad.

Friday, October 26, 2007


3 Rounds for time......

Deadlift 225lbs (21-15-9 reps)
Box Jumps (21-15-9 reps)
Knees to Elbows (21-15-9 reps)

Tuesday, October 23, 2007


With automation being what it is today, it is possible for the human organism to do very little physically. A life living on the sofa with 500 channels, a bowl of chips,red hots,no fresh air and stale inside air will make one crazy. Not suppose to sit on our arse and live life like a gerbil

So naturally when someone gets the blues what's the first thing the I've-got-ten-minutes-for-you doctor prescribes? That's right a good ole dosage or three of the latest and greatest psychiatric medicine.

Personally, I know if I don't train, see the sun, breath the outside air that I just don't feel right. It's no secret, it's the coding of our DNA. We are designed for work and now working out.

While this study isn't without it's leaks, the confirmation that exercise is a potent treatment is clear. Get off the sofa. Get moving.

Monday, October 22, 2007


Maximal extension is required during this test. Why Seven minutes? Because I like the number 7.

How many dumbbell swings can you perform in 7 minutes? (Loading: Males 55lbs/Females 35lbs) These are full on swings reaching max extension over the top of the head.

Friday, October 19, 2007



3 Rounds for time:

5 Slamball (20lb/16lb)
5 DB Swings (55lbs/35lbs)
Row 250M
5 DB thrusters (55lbs/35lbs)
5 Pull-ups
Row 250M
5 DB Snatch (55lbs/35lbs)5 RIGHT/5 LEFT
5 Suspended Push-ups
Row 250M
5 Burpee box jumps (20" Box)
5 Knees To Elbows

Thursday, October 18, 2007


Nine-time Olympic medalist swimmer Dara Torres won the 100-meter freestyle at the U.S. Swimming Nationals Wednesday. At age 40, Torres has been an elite swimmer on the international scene for decades, besting competitors half her age.

Torres gave birth to her first child last year, but her body is now more lean than it has ever been. She says that has made it easier to move through the water. Her aim is to make the U.S. Olympic team for the 2008 games in Beijing.

Here's 5:00 audio interview with Dana.

Wednesday, October 17, 2007


You can use a barbell or a dumbbell. The tall gent in this photo is assisted by the box.

21-15-9 reps

Suitcase Deadlift (perform 21 per side, 15 per side.....)
Burpee Box Jumps

Loading: Males 95lbs/Females 55lbs Adjust the load to your current strength fitness.

Monday, October 15, 2007


NASCAR Fan Support Wagon

21 Barbell Thrusters
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups
Load requirements
95lbs Males Athletes/55lbs Female Athletes

Friday, October 12, 2007


This clip shows the first half of the challenge.

Perform Once for Time:

10 reps Weighted Pull-ups
20 reps Pressing Snatch Balance (right)
30 ft Overhead Lunge Walk (right)
40 reps Swing
30 ft Overhead Lunge Walk (left)
20 reps Pressing Snatch Balance (left)
10 reps Weighted Pull-ups

Perfect loading equals 20% of bodyweight. This and other twisted conditioning moves are available on Dumbbell Moves III.

Wednesday, October 10, 2007


Stop! You brute you're hurting me!

How many rounds can you complete in 20 minutes?

5 Pull-ups
10 Push-ups
15 Squats

Tuesday, October 9, 2007


The catatonic gaze not included.

Sir, I just recently watched your med ball video from Title boxing. It was awesome! Thank you for the awesome instruction. I am in Manhattan right now, I am a jiu-jitsu guy, amateur MMA fighter and I teach combative at KSU. Is there something that you offer that I could do there on a saturday or sunday? I am very interested in meeting you and training with you. Thank you


Monday, October 8, 2007


5 Rounds for time.

5 Rep Barbell Power Clean (load equals 80% of bodyweight)
10 Reps Dumbbell Get ups (5 right/5 left. load equals 25% of bodyweight)

Adjust the loads to match your current strength fitness.

Saturday, October 6, 2007


The small fellow is Piglet.

When my boys were young we read them Winnie the Pooh and friends books. Pooh was carefree and happy. Another character, Eeyore was a jackass-literally and figuratively. Reading those stories was redundant but a bit educational-even for the parents involved.

(I realize this is a little elementary and metro, but play along and see where this is going.)

The other day I noticed how an associate of mine concludes many of her stories with .."and that really made me mad" Needless to say, most of the events are inconsequential and not worth getting mad or being unhappy about, like the line at the coffee shop, long red lights and grocery store checkers who make incorrect change.

In the past I've had clients who show up for workout and bitch about the workout,time of day, the noose I'm preparing for get the picture. They have attempted to counter my recommendations for the day with 101 reasons why it's unreasonable for them to participate or god forbid dangerous! Eeyore personified.

Dr. Tal Ben-Shahar has a book entitled Happier and offers these six tips on being more happy.

1. Give yourself permission to be human. When we accept emotions — such as fear, sadness, or anxiety — as natural, we are more likely to overcome them. Rejecting our emotions, positive or negative, leads to frustration and unhappiness.

2. Happiness lies at the intersection between pleasure and meaning. Whether at work or at home, the goal is to engage in activities that are both personally significant and enjoyable. When this is not feasible, make sure you have happiness boosters, moments throughout the week that provide you with both pleasure and meaning.

3. Keep in mind that happiness is mostly dependent on our state of mind, not on our status or the state of our bank account. Barring extreme circumstances, our level of well being is determined by what we choose to focus on (the full or the empty part of the glass) and by our interpretation of external events. For example, do we view failure as catastrophic, or do we see it as a learning opportunity?

4. Simplify! We are, generally, too busy, trying to squeeze in more and more activities into less and less time. Quantity influences quality, and we compromise on our happiness by trying to do too much.

5. Remember the mind-body connection. What we do — or don't do — with our bodies influences our mind. Regular exercise, adequate sleep, and healthy eating habits lead to both physical and mental health.

6. Express gratitude, whenever possible. We too often take our lives for granted. Learn to appreciate and savor the wonderful things in life, from people to food, from nature to a smile.

Dr. Ben also suggest taking 10 minutes to practice enlightenment. For 10 minutes write down all the things that make you happy.

Take your pick. You're going to be Eeyore or Winnie the Pooh. Here's my coaching advice. Pick Pooh. Life is much healthier that way.

Friday, October 5, 2007


Here's a great pair.

How Many Rounds Can You Complete in 10 Minutes?

Dumbbell Hang Snatch 5 Right/5 Left
Knees to Elbows 10
Pull-ups 10

Loading equals 20% of bodyweight

Thursday, October 4, 2007


I've been reading your articles in the Crossfit Journal and think they\'re excellent!

I currently take clients for one to one sessions but am about to start group classes and I was wondering if you had any tips for exercises and/ or (low-cost) portable equipment to use for a class with varying abilities or if you could point me in that direction.

Any help is much appreciated.



My starter list would include
-Dumbbells (whatever you can afford)
-Medicine Balls
-Jump Ropes
-Simple agility tools like hurdles, ladders and cones.
-Pull-up bars
-Boxes of varying height

Your movement pool (exercises) should only include those movements that you are comfortable coaching. In my opinion it's important to master movements with bodyweight resistance as you learn the techniques of weighted presses, squats and the like with ultralight bars and PVC pipe.

Coach Rut

Wednesday, October 3, 2007

Tuesday, October 2, 2007


These actor haven't lost weight but they still enjoy a DUMBBELL MOVE or two.

How do I incorporate Dumbbells ll and lll into a 3-4 days a week fatloss program...


I will suggest that you work up to a program of 3-5 combinations during a week. Place a combination/circuit into a hat and pull them randomly until you have emptied the hat or performed all the combinations/circuits on the DVD's that you are comfortable performing.

It is more critical that you follow a nutrition program that promotes fast loss including the quality and quantity of foods. Drink more clear beverages and sleep 8-9 hours each evening.


Coach Rut

Monday, October 1, 2007


How many rounds can you complete in 15:00 minutes?

10 burpee pull-ups
10 dumbbell pressing snatch balance (5 right/5 left)
10 box jumps

Loading: 20% of bodyweight