If you can sit, you can be fat

Another winner for you fitness fanatics.

http://www.youtube.com/watch?v=E9_amg-Aos4

This kid just called us pussies

No, sir. Not questioning...

Because, silly dog, it's a staple in these parts...

Look, MO, a pug!

The new official recreational sport of the USFHCCC?

HOOVER BALL!!!
I suppose the only thing more befitting our group would be tossing 1.5-pood kettlebells...

http://library.crossfit.com/free/pdf/06_03_Hoover_Ball.pdf

http://www.hooverassociation.org/newsevents/hooverball/hooverball_rules.php

Hardcore Free Tunes

I'm typically slow to pick up on (let alone adopt) all these newfangled Internet fads and such, so I'm sure everyone has been aware of Grooveshark for at least 18 months. Well, I just discovered it this morning, and it's where I'll be wasting most of my free time now.

Some hardcore tunage your next training session:

Bodyweight Exercise from Mike Mahler

Stolen from a Mike Mahler bodyweight article (his main page here). Description:

"Go into a full squat and then do a half roll back. Touch your feet to the floor behind your head and quickly reverse the motion. Roll forward into the bottom position of a squat. From there jump into the top position of a pushup. Do a pushup and then return back to the bottom position of the squat. Stand up and repeat. Save this exercise for the end of your workouts on the road as a finisher. "

Looks like a decent alternative (if non-plyometric) to the burpee; more of a squat emphasis. It'll at least get you a few odd looks at the park.

Pizza Helen

What a coincidence. I was planning on doing Helen (sans pizza) today.  Although, on second thought, there's a pizza joint at the end of the block I was going to use for the 400m run...!



Use 18" Pizzas (8 slices a pizza)
Eat one slice
Run 400m (slice must be finished before start of run)
21 kettle bell swings
12 pull-ups
3 rounds

Today's guffaw over an act of sheer hardcoreness

Check out 0:45 for TGOAAOSH...



Here's where to start: http://www.beastskills.com/Flag.htm

Link Overload: Does anyone know wtf to do anymore?

Okay, so I'm pretty sure I can spot the stuff that's complete and utter bullshit, but I keep stumbling across articles and blogs assaulting the seemingly unassailable concept of "functional strength" training. There are some fairly obvious notions out there, such as you're not going to improve at x by doing y and z much more than x itself.  But training über-heavy deadlifts won't help you... lift heavy shit in the "real world"? Or more specifically and personally, training maximal and explosive strength qualities won't make me stronger and more explosive in, say, my escape from side control in BJJ? My unscientific evidence says that's malarkey.

The smattering of links below have varying degrees of confusing—if not contradictory—concepts.  Some I agree with, some I don't, but the mix of all this information out there sometimes makes me want to quit the whole endeavor. (Okay, not really, but I'm annoyed!)

Drew Baye on CrossFit

Picking the Right Tool for the Job, Part 1: GPP vs SPP

Revisiting this idea of functional training
Strength Training and Skill Training
Get stronger then apply it
Interview with Doug McGuff

General Conditioning: Does It Even Exist?
Specificity in Training


And don't even get me started on the subject of nutrition...  This article provides a summary on all these subjects: Bogus Science is Draining

Is this functional enough?

"Functional Strength" is among the latest fitness terms misappropriated by purveyors of Wicked Stoopid Fitness Gadgets and Globo Gym memberships. Most of it still boils down to masturbatory biceps curls. (See also: Silly Bullshit)

On the flipside:

MovNat


This will make you feel extra pathetic for not being able to climb the rope in junior high:


And a Spiderman more impressive than this one:

CrossFit Bodyweight Workout List

So, in our lack of organized group activity (boo...) and since completing my second cycle of Infinite Intensity (*RINGING ENDORSEMENT!*), I've been doing CrossFit pretty regularly. The visits from Pukie are frequent, but I like the intensity, variety, and all the new skills I'm (very slowly) developing. I do think some of those guys and gals over-imbibe their own Kool-Aid sometimes, but the research, methodology, and dedication to HARDCORE make it a pretty amazing "program" with undeniable results.

One complaint is that despite it claiming to be a regime requiring minimal equipment, good luck training the WODs as Rx'd without a barbell set, rings, rowing machine, etc. Yeah, you can scale and substitute, but we wanna train like the big boys & girls! Well, I just found this on the affiliate SEALFit site:

Comprehensive CrossFit Bodyweight Workout List (PDF)

Now,"HARDCORE"is wholly insufficient in describing some of these workouts. Scaling and substituting are definitely necessary, but there are some killer ideas here that mostly require nothing more than a pull-up bar.


***UPDATE 09/21/09 ***
Here's another one from CrossFit Las Vegas:
http://www.board.crossfit.com/attachment.php?attachmentid=5033&d=1251950189 (PDF)

Bunnyville

Just a reminder...

You Got Knocked the F-- Out!

And Chris Tucker with commentary:

KB Deck of Cards

Stolen from the Jersey Shore Crossfit site :

Kettlebell Deck of Cards

Use a heavy kettlebell

Split the reps up between sides

• Hearts=kettlebell snatches
• Diamonds=kettlebell push presses
• Spades=kettlebell front squats
• Clubs= one arm rows

Jokers=10 burpees

Aces= 12 reps

I don't think my hands would survive a whole deck but looks like a good workout.

Rollins and "The Iron"

Cool article by some guy you all keep talking about.

http://jasonferruggia.com/iron-and-the-soul/

A little motivation..

I don't normally care much for Nike and their products, but you gotta give credit to their marketing department. Check this vid out if you're having trouble picking up the 'bell today.

Silly Bullshit

Apropos my comments on the Wicked Stoopid Fitness Gadget #548, I present a truly excellent (and very humorous) Mark Rippetoe article. When I grow up, I want to be as hardcore and cynical as Rip. That dude's the shit. (That's TS, not SB.)

http://journal.crossfit.com/2007/07/silly-bullshit-by-mark-rippeto.tpl

Rip takes on the propagators of SB: doctors, "fitness" magazines, the media at large, and even stupid skinny emo kids. Great stuff.


* UPDATE: Dammit. Upon checking the link, I realized the article is available to CrossFit Journal subscribers only. While many articles on CFJ are free, this one is not. I highly recommend a subscription, but, yeah, it's kind of bogus to have a link to something not everyone can read. So, I hate to have a restricted link on the blog, but I'll leave the posting so to say We as the USFHCCC Agree. (USFCCC'ers contact me and I'll slip you a copy of the article. SHHHH!)

When 200 lbs is not 200 lbs

Sorry, Dani-D, your boyfriend Hank isn't exactly right. Here's a good article explaining why:

Gym Jones: Quality

Great BJJ Demo

This is called "taking a sip from the fire hose":

Update & Wicked Stoopid Fitness Gadget #548

No, we haven't had an organized [stop laughing] session for a while, but I hope you're all continuing your hardcoreness on your own. That said, you better not be doing some shit like this:



This is offensive not because of the objectifying innuendo (I think we can all agree that part's hilarious), but because it's one more stupid ad convincing women that they can look like fitness models by (not even) lifting a 5-lb dumbbell. STFU about getting "bulky muscles" and do some goddamn push-ups and lift some real goddamn weight.

Happy Summer!

Snatch Update

Just wanted to thank everyone for the good thoughts and give you a little update about my snatch. I know my snatch has suffered in the past 6 months. (Yes, hard to believe it could get any worse). The impact of snatching over the ankle is still more than I can bear, but so help me, I will get my snatch back into shape as soon as I can. I've mentally reviewed my snatch, visualizing it's perfection. For now, I am up to 10 minutes on a bike and 10 minutes at a slow jog. Next, jumping!

WWO 2.4: Fast and Furious

And yet again from Infinite Intensity (love this stuff!).

10 Pull-Ups 10 Kettlebell/Dumbbell Swings per arm 10 Plyometric Push-ups 10 Knee Tucks

Max sets in 20 minutes

Honorary USFHCCC PSA: Medicine Ball Slam

Watch out for balls in the face. Unless you like that sort of thing. Not that there's anything wrong with that.

WWO 2.3: Sweet 16

Again from Infinite Intensity.

Four rounds of Tabata Intervals*:

1. Heavy Bag
2. Squats
3. Heavy Bag
4. Push-Ups

*[(20 sec work + 10 sec rest) x 8] x 4 = 16 min total

No motivation? Vinnie Jones can help persuade you.

You'll be doubly sure to avoid The Midnight Meat Train...

Attack Cardio with Vinnie Jones from Vinnie Jones

WWO 2.2: Density Day

• 2 dumbbell/kettlebell snatches per arm (go heavy, i.e. 65-70% 1RM)
• 6 Burpees

Repeat as many times as possible in 10 min

• 60 sec rest


• Sledge & Tire (or heavy medicine ball slams)

As many whacks (slams) as possible in 10 min, switch hand grips every 10 swings

• Beat the hell out of a heavy bag for 5 min

2009 Season Test Run

Dani-D and I did a test run of the proposed new night for USFHCCC this past Monday and did the following:

5 Pull-ups 10 Medicine Ball Slams 15 Burpees 20 Jumping Jacks

Max sets in 20 minutes

I won't lie: After a hardcore puker like that, it took a lot of willpower to go to Krav. Once class started, though, I was rarin' to go. So, I guess the trick will be dragging our asses there afterwards. I'm game if everyone else is.

Wicked Stoopid Fitness Gadget #473

Wow, I've done the same gd thing with a $25 medicine ball...



But for only $1,400 and such a small footprint, how can I resist?!

BUY IT NOW!

BA-K-47

No it's not.

Pavel called the kettlebell the AK-47 of fitness implements. We call bacon the AK-47 of foods.

Burpees are a Dirty Job in their own right

I think we should get Mike Rowe to come out and do a USFHCCC training session on a miserable, buggy August evening!

Mountain-Burpee Ladder

Here's a little routine that I put together during the "take 10 minutes to do whatever you hell want" warm up last night that could fit nicely into a larger workout:

10 Mountain Climbers, 0 Burpee w/Pushup
9 Mountain Climbers, 1 Burpee w/Pushup
8 " ", 2 Burpees w/Pushup
7 " ", 3 " "
.
..
...
0 Mountain Climbers, 10 Burpees w/Pushup

Mountain Climber-> Both legs = 1 rep

Your arms get surprisingly tired from the combination of pushups and holding your self in place during the climbers. Get excited.

Actual Workout FAIL

I wish they'd show us their snatch...

http://www.youtube.com/watch?v=gy5uU7ku-Lo&feature=related

kidding. This is fucking sad. The "pop" fitness workouts are starting to ride the growing success and notoriety of kettlebells and this is the result.

100 Day Burpee Challenge?

Anyone up for a 100 day burpee challenge?

We can choose a date to start, and begin racking up those burpees!

I'm in!

Hand care..

If you haven't read any of Pavel's books here's a good idea of his persona:

http://www.youtube.com/watch?v=Xv7oDM30sFM&feature=related

You are all now allowed to use metro-sexual hand creams. ...Score?

Just tell me how much...

For those burning to compete in XARM.


http://strongergrip.com/Docs/newstuff.html

Hating Yourself as Much as the Weather?

I'm really back into this masochistic stuff lately. These types of training sessions are great because they're highly effective and short. If you're not puking after this one, you're not pushing yourself hard enough!

• 5 Water Ball Clean and Press
• 10 Power Overs (see 01:31 of this vid)
• 10 Burpees (see 02:25 of the same vid)
  
• 20 Medicine Ball Slams (see 02:12 of the same vid)
  

Repeat for 15 min. Rest between sets, not between stations. Try to limit your rest to no more than 30 sec.

Sh*t Sandwich Weather Workout

I tried this yesterday afternoon as the storm's shitfulness was at its peak. It's a pretty darn good strength and conditioning workout.

• Kettlebell Long Chain Clean & Press ladder up to 3 (1R, 1L, 2R, 2L, 3R, 3L)
  
• 5 dead-hang pull-ups (or substitute Renegade Rows or another pulling movement)
  
• 5 Deadlifts (or substitute Suitcase Deadlifts or behind-the-neck squats)
  

Repeat for 30min or a predetermined number of sets.

Select a weight that whips your ass, but that you can do safely for that amount of time / number of sets. Unfortunately, because I'm such a hulking behemouth (stop giggling), I didn't have the tools to go as heavy as I needed to. I used a 16-kg kettlebell (I need to finally get a bigger mamma-jamma), wore a 20# weight vest for the pull-ups, and did deadlifts with two 52.5# dumbells.

Bruce Lee - How Do Escape Armbar [sic]

Not the fanciest arm bar escape, but certainly the most instinctive and the one most Krav-like!



Here's Rickson Gracie to show you how to properly apply one, though:


As always, NEVER read the YouTube comments. My favorite xkcd perhaps said it best: Listen to Yourself.

Another KB blog with good workouts

Kettlebell Athletics

Recipe Showdown

Who's in to make the Bacon Explosion with me?

Kettlebell Routine

We are totally putting together a routine like this in the summer and we're going to film all of us doing it in a line!

Bacon is #1 in Awesoments

Oh yes--a table of elements of Awesomeness: Awesoments.

Check out #2 and #11! Oh, and #19!

Why didn't Al just Ezekial Choke Peg?

That guy on the right looks awfully familiar... Yes, that is indeed Ed O'Neill, who has been a Brazilian Jiu-Jitsu practitioner for over 15 years under Rorion Gracie! Who'da thunk?

The journey to BJJ black belt is long and hard enough, but Rorion Gracie has, until fairly recently, been notoriously reluctant to promote Americans to black belt. Ed must be pretty badass.

XARM: OTT2?

This is, without a doubt, the most incredibly thing I've seen [this week].

If he's not too old to revive the Rocky and Rambo franchises, Sly is certainly HGH'd enough for an Over the Top sequel!

If you can't bear the awesomeness, just fast forward to 8:20.



Here's the original article.

Need New Exercises?

Here is a great website where many top trainers share their top 3 exercises. Some oldies, some newbies!

Favorite Exercises


From here, I found this website.

Don't worry, it's not just our class

Yes, sometimes Krav warm-ups look like this:

Finally united!

Why didn't I think of this sooner?

Let's stuff this f*cker with bacon!

The baconbell? Anyone care for some kettlecon? Not the most modestly priced receptacle, but certainly the most hardcore:


I think 150 lbs of bacon may have a greater volume than 150 lbs of sand, but I'm sure we could stuff a good 35 lbs in at least. Plus, if we nosh between snatches [PGL], it's a built-in strip set workout.

AOS Bulldog Beast

Bacon..the secret to living forever

Or at least to 114. Thank goodness I put Tivo in the bedroom, because I needed to rewind CNN this morning to make sure I wasn't just stuck in someone's crazy meatball dream. The replay confirmed they had indeed interviewed the new "oldest woman in the world" who credits her longevity with BACON ! Yes, you heard me, bacon. Surprisingly, she did not mention if they were wrapped around American cheese and Tater Tots. My new hero follows up this bacon bombshell by declaring "If it tastes good, I eat it." Wow. Words to live by. You go girl.



Here is the bacon touting article: Us News & World Report

In less delicious news, my snatch has taken a turn for the worse. I guess there's truth to if you don't use it, you lose it. I think we'll need a snatch refresher when this damn weather clears up.

Finally, here's a couple of random slashes for grammerkins P/Trick \\\ //// -M

Canadian KB Magazine

http://bluetoad.com/publication/?i=11117