Last time I was on deadlift day (previously known as back day) I tried in vain to get a power/ endurance program to work. It didn’t pan out the way I had hoped and I ended up only doing 36 reps of each movement. It was supposed to be: “Deadlifts with 135# plus chinups as [...]

What burns calories best? Should I run 3 hours a day to burn fat? Why are you making us work so hard? All valid questions from my little proteges at gymnastics. Being as it is that I am their Strength and Conditioning coach, they often come to me looking for (simple) answers. Running 3 hours [...]

It’s the end of week 2 of the Russian Kettlebell Challenge and although I am fighting against the dismissive and mocking tone of the “Minimum” label assigned to the first couple of weeks, I am enjoying the workout. Today I added an extra 10 swings which means that instead of doing 20 swings then active [...]

Being at home with the baby is a unique set of challenges in a lot of ways, not least of all when it comes to working out. I had to do my bench sets with the baby looking on with an even stranger look than when I did the RKC the other day. It is [...]

Apparently there is a new Insanity workout coming from Shaun T. It is supposedly coming out early 2011 and according to Shaun T himself: I just finished a program called ‘Asylum’ because I had to take it a step forward. With ‘Insanity,’ it is based off max integral training and your best. I took all of [...]

YOU NEED TO READ THIS! Yesterday, in my excited confusion I forgot that I hadn’t built my 24″ box yet for my box jumps. And that I don’t have a rope for double unders. So instead I struggled through RKC warmup and TGU while the baby looked at me with a stare of utter bewilderment [...]

I am coaching tonight but before I do, this is my plan: For Time: 50 tuck jumps 1 sumo deadlift high pull 10 plyo box jumps 2 sumo deadlift high pulls 9 plyo box jumps 3 sumo deadlift high pulls 8 plyo box jumps 4 sumo deadlift high pulls 7 plyo box jumps 5 sumo [...]

Starving doesn’t work. It is the reason behind the yo-yo effect and will make you fatter proportionately in the long run. Even short term, starvation diets are a high risk for all kinds of nasty medical issues including heart attack, stroke and aneurism. Forget the pills, regardless of their appealing pitch, they all do basically [...]

http://www.fitbomb.com/2011/01/no-weights.html The greatest thing about this is that as your child grows, you automatically get stronger! Imagine in a few years you will be doing one arm curls with an 85lb child!!! At least work with the baby before you attempt this:

It was time for RKC swings again. I am less concerned with my back now and more concerned with the hip snap you are supposed to have with doing KB swings. Not only that, I have started to become aware that in 12 minutes, doing 6 sets of swings is not really great. Although I [...]