Friday, November 30, 2007


10 years ago I had the pleasure of climbing Mt. Rainier with this group.

Record your time for:

SNATCH GRIP DEADLIFT 21, 18,15,12,9,6
PULL-UPS 21, 18, 15,12,9,6

Reach to the rings on the bar. This will force you to drop the hips more bringing the glutes and hamstrings more into the movment Loading: Male Athletes 150lbs/Female athletes 95lbs. Scale the load to meet your current strength fitness.

Thursday, November 29, 2007


I found these tips over at RIRIAN project . I thought several were very novel. I'll always support more movement and less sitting whenever I can.

1. Give your extra TVs to charity.

Allow your home one TV in a room dedicated to nothing but reading or TV watching. Kids do not need to have their own TV in their room. Donate the rest to a school or charitable organization in your community. You’ll not only get the tax deduction and a feeling that you did good, but it will be that much harder to veg out in front of the tube!

2. Rearrange the furniture.

Arrange your living room so that the television becomes not the focal point of the room, but an afterthought that requires twisting around or rearranging the furniture to view.

3. Hide the television.

Moreover, hide it. Put it behind an armoire, hang a blanket over it, or stick it inside a cabinet. Do whatever you can to ensure it fades into the background and can’t be seen for what it is — a dangerous time sucker.

4. Make a TV-watching plan.

Sit down with the viewing guide and pick out the shows you want to watch that week. Watch only those shows, and when they’re over, turn the TV off. If the shows you watch regularly are canceled, don’t replace them with new shows. Instead, decrease the time you spend in front of the television.

5. Stop the TV surfing.

In other words, don’t just turn it on and go surfing for something worthwhile. Hours are quickly wasted, switching from one show to the next, watching all and none at the same time. Also make a decision not to use the television as background noise. Keep it turned off unless there is something specific you want to watch. If you are that kind of person who likes background noise, turn on the radio.

6. Throw out the remote control.

It’s impressive how much less television you’ll watch if you have to get up every time you want to change channels or adjust the volume. Plus, it eliminates all those hours you spend channel surfing.

7. New rule: You can’t watch if the sun is shining.

Recognize that time spent watching TV is not spent actively and you do not do other things that are important or enjoyable. Go for a walk, ride a bike, or get some other kind of healthy physical activity for at least an hour before you can turn on the tube. This rule also works great for your kids or grand-kids.

8. Another rule: You must read 30 pages.

…of a book or magazine before you can turn on the TV. Depending on how fast you read, you may never watch telly again!

9. Develop a fast-moving news routine.

Most news shows are scheduled down to the minute. So research the handful of shows you watch and figure out when they run the features you are most interested in. Add it all together, and you have a total national news briefing in about fifteen minutes. Sounds like the perfect evening television routine. Watch it when you get home, and then turn off the television for the rest of the night.

10. Say no to Titanic for the 15th time.

Often we can be strangely drawn into watching things we’ve seen many times before. There’s something comforting in the repetition. Well, resist it. Watching the same Dirty Dancing movie or Star Wars episode again and again is unhealthy for your body and your brain.

11. Change your TV-viewing chairs.

Make them somewhat hard and upright — chairs you don’t want to lounge in for hours. Move your most comfy chairs to the living room, and use them for listening to music and reading.

12. Create a list of one-hour evening projects.

Get productive. Make a list of short evening projects. List anything from cleaning a particularly messy cupboard, organizing recipes, touching up the paint on your bedroom walls, sharpening kitchen knives to sorting through your sewing materials. Then create an old-fashioned job jar, and try to do one each evening.

13. Switch to games.

With your spouse and/or kids, relearn the fun of Scrabble, backgammon, or even chess. Get out the playing cards and have a hearts or gin rummy battle. Play Ping-Pong, pool, or darts in the basement. Go outside and practice your golf swing with practice balls. All of these are more fun, healthy, and life-affirming than sitting in front of the television.

14. Get outdoors every night.

Make it a point to leave your home or apartment at least once after dinner, if only for a short walk around the block. Too many individuals consider their day pretty much done once they’ve eaten dinner, when in fact, evening can be a wonderful time for getting things done and having fun.

Wednesday, November 28, 2007


Db swing 20 reps (10rt/10lt)
Turkish Get-ups 8 reps (4rt/4lt)
Db swing 18 reps (9rt/9lt)
Turkish Get-ups 10 reps (5rt/5lt)
Db swing 16 reps (8rt/8lt)
Turkish Get-ups 12 reps (6rt/6lt)
Db swing 14 reps (7rt/7lt)
Turkish Get-ups 14 reps (7rt/7lt)
Db swing 12 reps (6rt/6lt)
Turkish Get-ups 16 reps (8rt/8lt)
Db swing 10 reps (5rt/5lt)
Turkish Get-ups 18 reps (9rt/9lt)
Db swing 8 reps (4rt/4lt)
Turkish Get-ups 20 reps (10rt/10lt)

You will select a single dumbbell for this challenge. Loading parameters suggest nothing more than 15-20% of bodyweight.

Monday, November 26, 2007


ROW 2000M to estimate your VO2 MAX

At the conclusion of your 2K effort go to Concept 2 on line VO2 Max calculator and post your VO2 MAX

Saturday, November 24, 2007


Ever since a healthy dog of mine developed an auto-immune disease and eventually died I've been leery of recommended vaccination schedules including the flu shot. Now it appears as though my BLINK was on to something.

Friday, November 23, 2007



For Time Perform Seven (7) Rounds:

10 Burpees
25 ft. Out/Back- Unilateral/Contra lateral Overhead Lunge aka THE HAMMER LUNGE Carry in the right going out. Carry in the left on the return.

Dumbbells remain the most cost effective group workout tool. Get to know more with DUMBBELL MOVES I-III.

Wednesday, November 21, 2007


The actors strike in the Midwest left me with few options.

Hang DB Snatch 30,20,16,10,8
Ball Slam 30,20,16,10,8

Use a single dumbbell to perform repetitions of a dumbbell snatch. Switch sides half way through the reps. Perform ball slams immediately following the snatch.

EXAMPLE: Round 1 would be 15 snatch Rt, 15 snatch left, followed by 30 D-ball slams.

Reps per Round-30,20,16,10,8

Load assignments: Male Athletes-35lb DB/Female Athletes-15lb
D-ball: Male Athletes-20lbs/Female Athletes-16lbs

Monday, November 19, 2007


If your daily session on the commode allows for the docking of your IPOD for the latest song, PODCAST or AUDIBLE download you're heading for a trip to the proctologist or a lifetime supply of Preparation H. No need to rush, but please.

How many rounds can you complete in 15 minutes?

7 DB Hang Clean + 1 Jerk
7 Pull-ups

Loading equals 45% of bodyweight.
Example 200lbs x .45= 90. 90/2=45lbs. This athlete would us 2 x 45lb db.

Friday, November 16, 2007


Don't let this coach catch you cheating a rep. My friend and Olympic coaching great Mike Burgener of Mike's Gym fame.

Rounds of 10,9,8,7,6,5,4,3,2,1 Reps.


DB Burpee/ Hang Squat Clean/thruster (35lb Dumbbells Male Athletes/25lbs Dumbells Female Athletes)
Ball Slams (20lbs Male Athletes/16lbs Female Athletes)

On this Burpee version the hands do not need to extend above the head with the load. The bells should be carried next to the hips as you jump and the feet leave the ground.

Wednesday, November 14, 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.

Tuesday, November 13, 2007


We make a living by what we get, we make a life by what we give.
Sir Winston Churchill.

I've been playing or coaching football since I was 10 years old. So many great life lessons from the game.

-Learning that like a football, the bounces in life aren't always fair
-The referees are going to make mistakes and so are your bosses, spouses and family members. Shut up and move on.
-You can help your fortunes by giving 100% effort even when others aren't watching those efforts
-Not everything is fun. Putting on hot plastic helmets and 18lbs of gear isn't fun. Sometimes it's just work.
-You're gonna get hurt. How are you going to handle it?
-Being tough isn't about making noise and running your pie hole. Being tough means making the right choices even when they aren't popular or fun.
-11 players (team) can accomplish more when they have a common goal.

I'll stop the metaphors.

Because I believe so much in the football experience and I've been in and around it so much I have a good sense of the game. It's one of the things I can share.

I spent some quality time this fall returning to the gridiron after retiring from the game. My task was to teach defensive fundamentals to a bunch of 4th graders.

We learned alot from each other. Right now I'm trying to decide who benefited more. These 9&10 year olds or this 48 year old coach. Thanks guys.

Monday, November 12, 2007


Smile check in 3 weeks. A new bunch join the program.

For time complete the following:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You must complete all the repetitions of each movement before embarking on the next.

Saturday, November 10, 2007


Living within your means and simplifying your life is one of the healthiest practice you can implement. I touched on this previously, but it nevertheless needs reinforcement.

Here are five more steps to improve your health without one single serving of fiber or a perfect push-up

1. Set a goal for reducing consumption-plan for it. LIVING BELOW YOUR MEANS and minimizing your impact on society and the planet.
2. Before buying ask, Do I really need this? and Why do I want this?
3. Use things up before buying something NEW.
4. Are there major changes that allow you to simplify?

Friday, November 9, 2007


4 Rounds

21 Wall Ball Shots
21 Pull-ups

Males use a 20lb ball/ Females use a 16lb ball

Wednesday, November 7, 2007


A chip off the ol block..Nephew Gus Rut.

How many rounds can you complete in 15 minutes?

Deadlift 10 reps
Burpees 10 reps

Loading equals 100% of bodyweight. Scale your load to your current strength fitness.

Tuesday, November 6, 2007


One of the 10 ten health reads.

MONDAY, Nov. 5 (HealthDay News) -- While the connection between a child's weight and the amount of sleep that child gets may not be immediately apparent, new research has found a strong correlation between the two.

Sixth-graders who averaged less than 8.5 hours of sleep a night had a 23 percent rate of obesity, while their well-rested peers who averaged more than 9.25 hours of sleep had an obesity rate of just 12 percent, according to a new study.

"We found that children who got less sleep were more likely to be obese," said the study's lead author, Dr. Julie Lumeng, an assistant research scientist at the University of Michigan Center for Human Growth and Development.

Lumeng said that even after compensating for other factors, such as the home environment, the link between less sleep and heavier weight was still apparent.

The study results are published in the November issue of the journal Pediatrics.

Lumeng said there are three likely reasons why sleep might affect weight. First, if children don't get enough sleep at night, they'll be less likely to run around and get exercise during the day. Second, when kids are tired, they're more irritable and may reach for junk food to help regulate their mood. And, finally, what Lumeng called a "hot area for future research" is the possible connection between sleep and fat metabolism. She said there have been studies done with adults that have shown that a lack of sleep may disrupt the secretion of hormones involved in appetite and metabolism, such as leptin and insulin.

The new study included 785 children who were in third grade at the start of the trial. Most were white -- 81 percent -- and half were female.

Parents were interviewed about their children's sleep habits when the youngsters were in third grade and then again when they were in sixth grade. The researchers also measured height and weight. Obesity was defined as having a body mass index (BMI, a ratio of weight to height) higher than the 5th percentile for age and gender, according to Lumeng. Eighteen percent of the children were obese in sixth grade.

The researchers also took into account maternal education, race, the quality of the home environment and parenting skills to see if those factors affected a child's weight.

No matter what a child weighed in third grade, too little sleep correlated with being obese in sixth grade. And, short sleep duration in sixth grade also correlated with excess weight in sixth grade, according to the study.

Third-graders who got less than nine hours and 45 minutes of sleep a night had an obesity prevalence of about 20 percent, while those who got more than nine hours and 45 minutes of sleep had obesity rates of about 12 percent, Lumeng said.

Those who were short-changing sleep in third grade had 40 percent higher odds of being obese in sixth grade, and sixth-graders who weren't getting enough sleep were 20 percent more likely to be obese, compared to their well-rested counterparts.

Lumeng said the researchers weren't able to find a statistical association between quality of sleep and obesity. But, she said that without a lab-based sleep study, it's difficult to objectively assess the quality of sleep, so there may be an association that this study wasn't able to uncover.

Dr. Stephen Sheldon, director of the Sleep Medicine Center at Children's Memorial Hospital in Chicago, said he would've liked to see sleep studies so the researchers could have known more about the quality of sleep these children were getting, such as how much REM sleep did they get and how fragmented was the sleep?

But, he said, the bottom line is that "pediatricians and parents really need to start paying closer attention to sleep-wake habits. In this society, we put a premium on being awake, and that premium may hurt us in the long run. Sleep may be as important as food to our health and well-being," said Sheldon, who's also a professor of pediatrics at the Northwestern University Feinberg School of Medicine.

Both Lumeng and Sheldon recommended trying to keep a consistent sleep schedule. Bedtimes and wake times are both important -- for children and adults. Sheldon said it's usually OK to vary your sleep times a little bit on the weekend, about an hour or so, but, he cautioned, "Letting you child sleep till noon or mid-afternoon is inviting trouble."

Lumeng also recommended that children not have a TV in their bedroom, because it can make it more difficult to fall asleep.

Monday, November 5, 2007


Not the sharpest knife in the drawer

How many rounds can you complete in 15 minutes?

DB Pressing Snatch Balance 10 (5 right/5 left)
Pull-up 10

Loading equals 25% of bodyweight. Adjust your load to challenge your current strength fitness.

Saturday, November 3, 2007


Staphylococcus aureus, often referred to as "staph" are bacteria commonly carried on the skin or in the nose of 20-30% of healthy people. This bacteria is a common cause of skin infection.

Recently a Methicillin-resistant (resistant to methicillin type antibiotics such as penicillin or amoxicillin) Staphylococcus aureus (MRSA)seen commonly in hospital settings has leached out into the general public and become a community-associated (CA) phenomenon

CA-MRSA is spread through person to person contact or contact with contaminated items such as towels, razors, clothing/uniforms and athletic equipment (gyms stuff) Poor hygiene practices help facilitate the spread of this condition which has lead to deaths in severe cases.

I learned this week that the "Killer Staph" is in the high school of kids I work with and train. I'm not pushing a panic button and neither should you. The key to dealing with this staph is to have healthy practice habits in place.

1. Shower thoroughly with soap as soon as possible after training or practices.

2. Wash your hands frequently. Alcohol based hand sanitizers are very helpful. I personally have one around at all times. In my truck, kitchen and desk. My father was a transplant recipient. I learned the hand/hygiene connecting from that experience.

3. Don't share towels. If your in a high risk environment, I would recommend a fresh towel for every shower.

4. Wipe down mats, bath counters, shower areas, seats with appropriate sanitizing products.

5. I'm recommending my combat athletes purchase StaphAseptic. After showering this stuff should be applied to abrasions and cuts.

Friday, November 2, 2007


The weighted dead animal crunch (DAC).

Tabata DB Swings
1:00 Rest Tabata
DB Push Press
1:00 Rest
Tabata DB Squat (rack position)
1:00 Rest
Tabata Weighted Dead Animal Crunch (DAC)

Tabata Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. This workout applies Tabata Intervals sequentially to the above list dumbbell movements, with a one minute rotation break between exercises. Each exercise is scored by the lowest number of reps in each of the eight intervals.