Clean and Press / Pull Up Ladders
3 ladders of 3 rungs with 16kg KB
Snatch Practice
3 sets 10R/10L with 16kg KB
Plenty of pre and post mobility and stretching
Wow, been gone from blog awhile. Travel ,surf , work , and injuries have kept training a bit sporadic. Trained with enough intent and purpose, and didn't gain a single pound over holidays and ate my fair share of cookies and treats. Have only had 1 beer and a couple screwdrivers in last 3 months, might have something to do with weight management.Go Make Yourself Stronger, Zog
Fistful of Iron is dedicated to the minimalist fitness movement. We are a high intensity training cult, who are constantly exploring the best training methods, as we a drawing from our extensive training and athletic backgrounds.We are happy to give you information on the best places to find quality equipment, at the best prices, in order for you to build your own"courage corner " and enjoy the pain. Feel free to contact me at cbkettlebells@gmail.com, or leave a comment below a post and join us for some brutally effective and fun workouts. No Gym , No Problem, Zog
Sunday, December 30, 2012
Thursday, August 30, 2012
I'm Back
Between work and a good run of surf, been away for a few days. Surfing 4 hours + a day is the reason we train, and a great workout to boot. Hunter and I did 30 minutes of suspension and 12 minutes of 15:15 snatches , 5 reps a set. Hunter did high pulls greasing the groove.Trey came by, and I beat him down with 10 reps of suspension, 10 KB Swings (35 lb bell), and run on the step until he's ready for next set.He whipped out about 16 rounds for a pretty good smoker.Stop bitching and go train, the pain will let you know, your still alive. Zog
Friday, August 24, 2012
10 & 10
10 TGU w/ 35 KB
10 Minutes of Snatches 35 lb. KB. 15 sec. on, 15 off. 5 snatches right hand , 15 seconds off , 5 snatches left hand , 15 seconds off and so on. 10 minutes of work for a 100 snatches. Easy on the hands , greasing the groove , for some more intense work. The snatch is a lonely business , so few people drink the snatch Kool Aid , Zog
10 Minutes of Snatches 35 lb. KB. 15 sec. on, 15 off. 5 snatches right hand , 15 seconds off , 5 snatches left hand , 15 seconds off and so on. 10 minutes of work for a 100 snatches. Easy on the hands , greasing the groove , for some more intense work. The snatch is a lonely business , so few people drink the snatch Kool Aid , Zog
Tuesday, August 21, 2012
Split Today
1000 - 1100 Suspension session with Trey and a Hundred Swings
1700 - 1730 KB Weight Swing Ladder 35, 45, 53lb. KB's
30 on 30 off . Start at 35 swing for 30 seconds , take 30 off move to 45. Swing for 30 , take break and move to 53.Repeat and so on. Did 7 cycles for 21 sets in 21 minutes. Very simple , very effective. Good way to train with heavier bells , and get a little longer workout. Been trying your power breathing, hopefully I'll have to time to write part 2 soon .Stop making excuses and go flog yourself. Zog
1700 - 1730 KB Weight Swing Ladder 35, 45, 53lb. KB's
30 on 30 off . Start at 35 swing for 30 seconds , take 30 off move to 45. Swing for 30 , take break and move to 53.Repeat and so on. Did 7 cycles for 21 sets in 21 minutes. Very simple , very effective. Good way to train with heavier bells , and get a little longer workout. Been trying your power breathing, hopefully I'll have to time to write part 2 soon .Stop making excuses and go flog yourself. Zog
Monday, August 20, 2012
Activity Log
0600 - 0900 - Fun SUP Sesh , saw a big ass shark.Tired from weekend at work. Rest and fuel up for some heavy sweating.Z
Thursday, August 16, 2012
Moved A Lot Today
0545 - 0830 Super Fun SUP/Surf Sesh Check out "Insomnia "Vid on CBSR
1800 - 1830 10 Get Ups 35lb. KB
3 Ladders Of 3 Clean and Press 35 lb. KB with Pull Ups
Snatch Practice 35 Lb . KB did about 50
Gonna feel it tomorrow, back to work for the weekend. Toten slugs in da hood. Z
1800 - 1830 10 Get Ups 35lb. KB
3 Ladders Of 3 Clean and Press 35 lb. KB with Pull Ups
Snatch Practice 35 Lb . KB did about 50
Gonna feel it tomorrow, back to work for the weekend. Toten slugs in da hood. Z
Tuesday, August 14, 2012
Some Swings
Got a little workout in on the clock today.
10 minutes of swings 30 on , 30 off with 53lb.KB.
Tough, heavy on the lungs, heart and forearms. Zog
10 minutes of swings 30 on , 30 off with 53lb.KB.
Tough, heavy on the lungs, heart and forearms. Zog
Power Breathing Part 1
Let's try a little experiment.
1 - Open your mouth and take a big breath in. Your probably notice it really fills up your chest.
2 - Now close your mouth, and breath deeply in through your nose, concentrate on filling your belly.
3 - Try holding one side of your nose closed and see how big you can make your belly, and forcefully exhale through your mouth.
4 - Now on the exhale hold your tongue against the roof of your mouth, and purse your lips to create some back pressure.
This style of breathing is very important , as we need to match it to our swing movement and our rest. By filling your belly, it increases the pressure in our lumbar discs, making us stronger and protecting our lower back.We should be inhaling through our nose on the back swing and forcefully exhaling , while keeping a little air in our bellies at the top of the swing. Match the breathing to the movement. Relax and inhale on the way down, and exhale with a moment of maximum tension at the peak of the swing.Muy importante!!!A big full belly at the bottom of the swing, and flexed abs you could break a pool cue on at the top. Relax, tension, relax, tension , and so on. This is the same breathing pattern you will use when resting but slower, as I will discuss in part 2 , Breathing Ladders and I will be posting a workout at the bottom of the page. Now go back to the top and practice your belly breathing. Z
1 - Open your mouth and take a big breath in. Your probably notice it really fills up your chest.
2 - Now close your mouth, and breath deeply in through your nose, concentrate on filling your belly.
3 - Try holding one side of your nose closed and see how big you can make your belly, and forcefully exhale through your mouth.
4 - Now on the exhale hold your tongue against the roof of your mouth, and purse your lips to create some back pressure.
This style of breathing is very important , as we need to match it to our swing movement and our rest. By filling your belly, it increases the pressure in our lumbar discs, making us stronger and protecting our lower back.We should be inhaling through our nose on the back swing and forcefully exhaling , while keeping a little air in our bellies at the top of the swing. Match the breathing to the movement. Relax and inhale on the way down, and exhale with a moment of maximum tension at the peak of the swing.Muy importante!!!A big full belly at the bottom of the swing, and flexed abs you could break a pool cue on at the top. Relax, tension, relax, tension , and so on. This is the same breathing pattern you will use when resting but slower, as I will discuss in part 2 , Breathing Ladders and I will be posting a workout at the bottom of the page. Now go back to the top and practice your belly breathing. Z
Monday, August 13, 2012
Dang I'm Sore!!!
0540-0710 - Fun SUP sesh
Dang I'm sore , don't need any more after running calls all day. Goblet squats got me. Good times, Zog
Dang I'm sore , don't need any more after running calls all day. Goblet squats got me. Good times, Zog
Sunday, August 12, 2012
More On The Swing
Yo Yo Gireviks, Here's another swing tutorial from RKC Team Leader Delaine Ross. This vid was shot in her gym in Atlanta, the spot were in received my HKC cert ( took an ass whoopin' right there where she is standing:)). This tutorial is excellent, cause Delaine is all that!!! Check it out as I be posting some basic swing workouts for your enjoyment. Zog
One from the Iron Tamer
Today's Training was 1 from the Iron Tamer , Dave Whitley Master RKC. 15 minutes of hard work.
I used 35 lb. KB for first part and 53lb.KB for Swings and breathing ladders
These are all individual parts of a Turkish Get Up / TGU
Foam roller and pre - stretch
Set Gym Boss for 45sec on 15 rest / transition.
1 - Half Kneel / Lunge Left to stand KB overhead.
2 - Half Kneel / Lunge Right to stand KB overhead.
3 - Two Hand Swing
4 - Goblet Squats
5 - Kneeling Windmill Left
6 - Kneeling Windmill Right
7 - Two Hand Swing
8 - Goblet Squats
9 - Supine to Sit Up Left
10 - Supine to sit Up Right
11 - Two Hand Swing
12 - Full Get Up Left
13 - Full Get Up Right
14 - Two Hand Swing
15 - Goblet Squats
100 Fast Swings 10 at a time with a 2:1 breathing ladder, 10 swings 5 breaths. the slower you breath and control your mind and emotions , the longer the rest period.Zog
I used 35 lb. KB for first part and 53lb.KB for Swings and breathing ladders
These are all individual parts of a Turkish Get Up / TGU
Foam roller and pre - stretch
Set Gym Boss for 45sec on 15 rest / transition.
1 - Half Kneel / Lunge Left to stand KB overhead.
2 - Half Kneel / Lunge Right to stand KB overhead.
3 - Two Hand Swing
4 - Goblet Squats
5 - Kneeling Windmill Left
6 - Kneeling Windmill Right
7 - Two Hand Swing
8 - Goblet Squats
9 - Supine to Sit Up Left
10 - Supine to sit Up Right
11 - Two Hand Swing
12 - Full Get Up Left
13 - Full Get Up Right
14 - Two Hand Swing
15 - Goblet Squats
100 Fast Swings 10 at a time with a 2:1 breathing ladder, 10 swings 5 breaths. the slower you breath and control your mind and emotions , the longer the rest period.Zog
Saturday, August 11, 2012
Swing Tutorial From My Friend Pat Flynn
Missed logging a few workouts , been doing lots of KB work. Oh yea , what about the 6 hours of swimming Tuesday as I'm taking N.C. Emergency Rescue Technician , Swift Water Rescue Tech Class. Here's a vid to reinforce some of the basics of the "Hardstyle Swing". Fast and Fluid , not anything like what's seen from Crossfitters , but the RKC/HKC system. The swing is the backbone of the system, master it , love it and reap the benefits of this simple, but yet complex exercise. Zog
Monday, August 6, 2012
Activity Log
800 -1000- Neuro Workout with Dr. Brown , Pediatric Intensivist , NHRMC / Betty Cameron Women's and Children's Hospital . Headquarters - Topic, Pediatric Status Epilepticus{ seizures lasting more than 30 minutes}.
1730-1830 - Heatstroke w/ Hunter Max Heart Rate 184 BPM.
Handstand Push ups Hunter - 15 , Mr. Wonderful - 16
Long weekend , talked to a lot of dead people. Kinda low energy today. Water Rescue class in Snows Cut tomorrow. Glad they found boy who drowned , very tragic and now his family can start to heal. Stay Safe Zog
1730-1830 - Heatstroke w/ Hunter Max Heart Rate 184 BPM.
Handstand Push ups Hunter - 15 , Mr. Wonderful - 16
Long weekend , talked to a lot of dead people. Kinda low energy today. Water Rescue class in Snows Cut tomorrow. Glad they found boy who drowned , very tragic and now his family can start to heal. Stay Safe Zog
Thursday, August 2, 2012
Activity Log
Pre Dawn underwater breathing and stretching routine :)
0530 - 0830 , SUP sesh North Jetty { I over SUP'd, gonna feel that one}
1600 - 1730 , Mow the Beast , Sweat Fest
1730 - 1830 , Foam Roller & Mobility
15 Minutes of 30 on , 30 off KB Swings 45 lb. Bell
Stretch out , Decompression , Inversion
Wednesday, August 1, 2012
Activity Log
1300 - 1600 Surfed with Trey for 3 hours. PW smooth and fun.
1800 - Foam Roller Myofascial Release
Joe's Agile 8 and some mobility stuff
Deadlift - 185 x 5, 160 x 5
Inversion and stretch out
Hey I thought I was the only one that cheated at badminton!!
1800 - Foam Roller Myofascial Release
Joe's Agile 8 and some mobility stuff
Deadlift - 185 x 5, 160 x 5
Inversion and stretch out
Hey I thought I was the only one that cheated at badminton!!
Steal This DVD
Sunday, July 29, 2012
Welcome to Fistful of Iron, a record of my stupid , no nonsense workouts. I'm not going to pay to workout with your dipshit members or listen to you bitch about your pencil neck. Been working out with Hunter , he feels the same way, and doesn't mind being drenched in sweat, being in pain, or having snot bubbles foaming out his nose and not noticing cause your so dizzy from the heat. Here's our regiment from the last 3 days.
Friday : Warm up and Stretch Out
Pistol Squat practice
Handstand Pushup Contest , Hunter -11 , Me (Mr. Wonderful) - 15
Heatstroke - as recorded below
Cool down
Saturday: Warm Up
16 Sets of Suspension
8 Rounds Boxing / Muay Thai on the Heavy Bag
Cool Down Stretch Out
Sunday: Mr. Haney's Farmers Walk as recorded below
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