A couple days worth of workouts

Monday:
Pull-ups
25#/10
25#/5x2


Tuesday

Mountain Bike Ride 1.5 hours
The first ride of the season. What a blast. Covered about 6 to 7 miles of varied terrain. A lot of good climbing with some fun and fast downhills. I had some consistent long climbs of 15 minutes and I found a good solid pace and maintained a good heart rate and a fast recovery. Although, I could tell that I had not been under the circumstances in some time with the leg burn but the recovery made me feel good. Cannot wait to do it again!


Workout 2: Kettlebells
Double Snatch
32/3/3x3

this is a first! Wow, what an amazing accomplishment. I am super stoked! They were not as clean as I would have liked but they did improve with each set and that in its own right is the most important.

Double Clean, Squat and Press
32/5/5x5

Good stuff, but I can tell the fatigue from the day, but I am proud

Saturday at the gym

Not normal for me to go to a gym and workout but I did and enjoyed myself.

the warm-up consisted of a general play in the aerobics room, capoiera, handstands, the crow to a handstand (yoga style) and even did this move off a bosu, walking on the hands (just because I could not hold my handstand...lol) but I am getting much better, joint mobility.

Then went to the gym floor

Pull-ups
45#/3x3
25#/5x3

I have to start to build the strength with the additional weight. My body weight is about 172 and I plan to get to 165 and maintain at 8% which seems right on the money for me.

The combo of the warrior diet (really following at about 90%) my weight/bodyfat is dropping and my strength is climbing. This was the case before and I just know that this system works Excellent for my body.

Dips
15x1
12x4

Did them in a controlled pace and they felt great, love this move.

Bosu Deck Squats
50x1
45x1 (the last 20 I did 10/10 pistol style)

these are so cool and really target the core. I did not even feel the legs.

Yet another great day of movement and I truly feel that I took a step forward in regards to the TSC with the weighted pull-ups and did a great service to my shoulders working the handstands and a strong ab workout with Bosu Deck Squat.

Cannot wait till Monday!!!!

Working it out

So, I decided if I am going to do a TSC I need to enter the elite division, therefore I must train for that.

Last night I finished my workouts with 20 minutes of Capoiera, 100 push-ups (2 sets 0f 50) and 30 pull-ups

Today I did a 3 mile trail run which felt great.

Tonight I did

Snatch
32/5/5x1
7/7x1
9/9x1
11/11x1
13/13x1...this is a PR and felt incredibly strong including whipping the last 6 lighting fast!

total of 90

Squat Press
32/5/5x

Deadlifts

Talk about feeling it. I was in the zone today, ready to roar and kick some serious ass! My goal was to do 405 since I have not done deads in a month or so. However, today I had an extra boost after I read a post from Rif in regards to the TSC.

Being involved with high level athletes and competition has lead to me to do a lot of research on the competitive mindset. This research has really helped me to understand on a deeper level what competition is really about and how to enter and prepare oneself for competition. What I realize for myself is that I am not concerned about winning but truly preparing myself to perform the best I can on that particular day in that particular moment.

This being said I am not going to go crazy and only train for the event, because truth be told it is not about winning, that will not define my success. It is truly about challenging myself to accomplish and perform in that given moment. So, I found time and a way to get the Deads back on the program. Plus, I am going to enter the Elite if I do compete. Why not? If I am truly about doing my best and performing my best then I should go out and do so at the highest level possible.

Deadlifts
135/2x1
225/1x1
315/1x1
365/1x1
405/1x1....goal accomplished but lets just see what else I can do since I feel it today!
455/1x1....I am I done, heck no, I walk straight to the rack grab two 10# plates and stack them on the bar.
475/1x1....DONE! and this shit went up with confidence. What the heck, 600 is mine if I keep it up. I love feeling strong, but I think I may have to find a way to meet up with Rif and do some deads. He truly inspires and coaches me unlike any other.

I will do pull-ups later today and Snatches but for now I am done.

This is my day! i can accomplish anything I want and darn well please and so can you

Remember my glass is half full and is bottomless so it can keep flowing!

Rock Climbing

Today I spent time at Planet granite indoor rock climbing gym. This gym has a wide array of excellent walls and climbs. I met up with my friend Toby, his wife and a large group of their friends.

So, after climbing in the real world I have much less fear of the indoor climbing. Now, this is not too say I am cured of my fear but I have a healthy understanding of the fear and respect.

The climbs
5.8 for start
5.9, two different climbs each which required different techniques/strengths.
5.10b: the first such climb for me. This one I unsuccessfully climbed twice. The second time due to fatigue in the forearms/grip and the first I stopped because there was a hold/challenging position I was unfamilar with so I went down to discuss solutions but just was to fatigued as I climbed back up.

I really did improve my technique and use of technique but I still have a tendancy to rely on my strength which really does help 'getting to the top'.

Always nice to spend time with good friends and get a strong workout in while having fun.

Some semblance of normalcy

Started the day off with some joint mobility, approximately a good 10 minutes and a good 5 minute yoga vinyasa.

Spent another hour learning a couple of boxing techniques and followed that up with a couple submission wrestling drills. So my mind was very active learning new styles of movements. Good to feel the flow of the moves and essence behind the flow.

then I did 20 minutes or so of Capoiera which I personally am fascinated with. It seems to wet my appetite and I have other reasons than movement that interest me in learning this art. So, felt really good to play with it today and I can tell from the first time to this time I definitely learned.

Then tonight did some KBs
Clean and Press
32/5/5x5

Snatch
32/5/5x5

Pull-ups
8x3

Pistols
32/1/1x3

Great day of movement, filled with variety and flow. All open the body, strengthen the body, condition the body and improve me, which alone is a great thing.

Not much more to add at this point, still thinking through this past weekend and planning ahead

0 and 5, a complete sweep by the Anacondas over our team plus we lost the alternate bout.
1 tap out, first round to a choke
1 guilatine (chock out), first round
2 decisions unanimous and no questions in my mind that these were correct
2 split decisions (which we lost). This however was crap and we are not the only people to think so. Our alternate controlled the fight and left the other guy with a bloody and bruised eye and face. And, Brian Ebersole took a tough decision. I know he is not well liked by the CA commission, etc so I am not surprised that he lost.

So, all and all this was the worst outcome possible and completely unexpected by all. We are all disappointed and highly motivated to turn our season around. I have learned a lot more about the sport, the game and the politics. One thing for sure it is never easy working with one of the more 'hated' coaches in Frank, which truth be told is a lot of envy/jealousy on the parts of others.

Back to the drawing board. We have a good team we just have some things to do. One thing is become more attacking/aggressive and less defensive. We have to set the pace, control the game and this sets up more opps as the fight progresses. And, it will take other guys out of their game plan. this is a sport where aggression with smart choices, picking of spots is highly rewarded, especially in the case of decisions.

the IFL as a league and organization is first class. They are young in terms of a business but they have strong leadership, a good direction, a good business model and financial backing to allow them time to build a presence. I am honored to be in this league as top to bottom this is a wonderful organization to be associated with and has quality fighters and coaches to boot. I look for great things with the IFL and our team

PS: have been doing workouts, mainly conditioning/bodyweight but will be back on the bells tomorrow

The IFL

A big week of preparation for the event this weekend has left me less time to write. So, I wanted to put out a quick update that the guyz look really good and I am excited about our team. We are well prepared for battle and I feel that the preparation behind this event is going to build real steam moving forward. In fact our big man is planning on spending 6 weeks out here to do some serious training with myself and the team. And, our 170 is going to come spend 2 weeks out as well. Things for him are a little more challenging since he is a father of 3 but he really is putting his best foot forward and it is impressive.

We are building something strong here at Shamrocks House and I have full confidence that these men will showcase their skills and abilities as well as their preparation. It is impressive being part of such a wonderful team and group of pro athletes. We have a great time over the last 10 days and the culmination is tomorrow evening against the Anacondas.

Look forward to getting back to a more normalized personal workout routine next week.. However, I really must start to learn more about the sport from the standpoint of I must start to train in the sport. So, starting next week I am going to add these skills to my training. I have already been doing so lightly here and there put I am going to spend more time now!

Happy St. Patricks, and be safe

Run Conditioning

Took the guyz out for some basic conditioning today. Wanted to 'blow' out the lungs.

Started with 4, 100 yard runs to get some blood flow.

Liner
Goal to Goal, Goal to opposite 10, Goal to opp 20, etc. We did 1 round and it took about 5 minutes. This got the lungs burning and respiratory system going. 1 minute rest

800 meter run x1

We paced (on purpose) to finish at 4 minutes. I wanted the guyz to understand how to pace themselves through a round and not gas out. Rested 1 minute

Bodyweight conditioning, 4 minutes
Deck squat to a burpee to a push-up continious for 4 minutes.

100 yard carry
We carried 1 teammate for 100 yards and did 2 reps. I took the big man carrying him on my back, all 270 of him 1 round and our lightweight the other 100 also onmy shoulders. I found that this way really challenged my core and balance


Great conditioning session

Loosen Up

The guyz and I were all tight so we did a 30 minute mobility/flexibility session and everyone appreciated it. Plus, we worked up a good sweat which prepped the body for their sparring session. I did another 25 chins and 50 dips and 100 push-ups just light stuff. I have noticed my immune system feels shot and I am just not 100%.

The sparring session was awesome and the guyz look great!

Choices

Well, being around all these strong athletes and mixed with my love of the martial arts and desire to learn a art I have decided that I am going to learn more of the MMA game. What does this entail? For me I want to learn more of the Shamrock Submission Fighting System in particular the positions, submissions and escapes. I am going to learn the wrestling side as well. the reason I have choosen to focus on these two aspects is I well suited for a good ground game and truth be told I do not need to take a lot of hits to the head. Of course I will learn the stand-up side side as well.

So yesterday I got on the ground and wrestled some. Now I did not 'learn' any techniques but I did feel the movements and actions of wrestling flow. The guy I wrestled is about 5'8 220lbs so I had a real chance to work with weight as well. Now, we did not go 110% but we rolled hard and had a good flow. I realize I do have good flow however my flow puts me in bad positions at this point only because of my lack of knowledge. What helps though is that I have a good understanding of movement and position in genreal and therefore I continue moving which makes it much more difficult to submit a person. Also, this shit is a heck of a cardio workout. Man, I could feel my wind


In the evening I hit some bells with a few of the guys, just basics
Clean and Press
32/5/5x5

Snatch
32/5/5x5

Rif has had some great posts discussing the physics of the bells and the concepts of power, strength, etc. What I realized last night was just how much of a power bell the 32kg is for me with the Snatch. I felt extremely explosive and my time of travel was rapid. Now, I did not time it but I think I am educated enough to know the difference. And, since I have worked with RIf personally for along time I am sure he would agree ;-). I could not believe just how awesome I felt throwing the 32 around.

Today is sparring (which means I will observe ) but I will work on the side with a couple of the guys on different techniques

Training Camp

Well we are deep into training camp and the team is coming on strong. The additions of Donnie Liles at 170 and Dan Christison as our heavy are going to pay off. These men bring a whole new element to our team and I am excited to see them go to battle. This is by far the best team we have fielded, no disrespect to the others who have fought for us but this team just feels right.

The training has been intense as has the other demands (on me) that go with helping to manage/coach a team. I very proud of these men and the other men in our gym who aspire to reach a level of fighting such as the IFL which is coming on strong as a league.

I have no doubt we will and are in great position to come out with a team victory against Bas Rutten's Anacondas next Saturday the 17th in LA. Given more time to work together things for our team are only going to get stronger. A couple more hard days, then a day or rest before a few more strong workouts and then fight night. The fight will be shown in a couple weeks after on Fox Sports Net. In the meantime my network TV is carrying a weekly show about the IFL every Monday so you can learn more about our guys.

Stay tuned!

Out of the Ordinary

Things are crazy this week so training is off, at least my portion. Have the IFL team in town and that means training changes and the focus becomes the guys, plus I am going from 5 am till at least 9 at night with everything. That being said, I finally got out today and did something unique and something I love and did for 7 years, trail running

Went on a 4 mile trail run with some nice hill climbs, some short and steep and some long and steady. Overall I felt strong. However, I did gas a bit on the first climb which was a consistent out of the block start of 1.3 miles up hill, long and steady. I caught my breathe and finished strong which felt good but my lungs were burning. Now I know why I love those trail runs. They offer a unique feel and too add to the whole deal they really make you appreciate and view life different. There is something awe inspiring about being in a quiet nature setting, high above the valley of noise listening to your breathe as you feel the oxygen hit your lungs.

On top of that did 150 push-ups and 100 bodyweight squats fooling around.

Just nice to be out in nature and I needed it since I have had some changes that have happened in my life and therefore altered my direction on a personal level. My girlfriend and I have officially split after a 3 month break and it feels good to know where we stand but at the same time there is a loss and void. But, life is full of lessons and opportunities and I take this opportunity to reflect and be grateful for all I have become because of the time we spent together. Now, I am out on the road flying solo and ready to roar ahead full steam with an excited outlook. Here I come...lol

To another wonderful day, and so many more! Just remember to be grateful for all you have in life because at any moment, ANY thing can change. I am grateful for all you who take time to read my blog. I rarely post such personal information such as this but I think it is important. I have written much about life since this change and read and done some serious soul searching, etc. all to enlighten myself and strengthen my spirit, my soul, my being to be able to bring my best to the table each day. I am living life and that is the key and I am doing so with a smile on my face and in my soul and laughter bellowing deep inside as I enjoy each moment of each day!

thank you and I wish you all nothing but your best

Flippin, draggin, and baggin

Took the guyz out today for a fun day of odds. Had them do tire flips, tire drags, shoot and lift, sprawl, get-ups and I was the odd man out so I did

Flippin 3 rounds
1 min
45 sec
30 sec

Draggin
1 min
45 sec
30 sec

TGU Sandbag
1 min
45 sec
30 sec

Work to rest was equal and done in a circuit fashion. I was facilitating the workouts since 3 of the guyz were new. Awesome workout.

nothing to exciting to report. the guyz have been pushing hard so i stepped back today and did a 45 minute mobility and flexibility session

I feel great, nice and loose

Just Bells

The guyz have been working hard and decided to lighten their overall load to keep them fresh and focused. The conditioning and strength levels are increasing and this is a good thing. However, must make sure it does only add to and not subtract from their main training so taking a step down on the run conditioning (sprint type work) and just allowing the bells and odds combined with their main training be their conditioning elements and some light swimming

SO the bells (my workout which is pretty similar to theirs)
Windmill
32/5/5x3

Snatch
32/5/5x5

Pull-ups
8x3

Swings
32/20x5

Good workout and keeps them fresh for their boxing/mma training

Odd Enough

Well, well, well how you learn something new everyday. Took it to a new level today with a big circuit of odd lifts

Tire Drag (asphalt) with a 75# heavy bag
Tire Flips (300#) for reps = 10
Sandbag get-ups 60#/5/5
Sprawls with 20# weight vest

3 rounds with 4 fighters and myself so 1 of us got a short rest.

This was brutal especially for me. My conditioning is good but this put it to the test. The hardest part was going from the get-ups to the sled to the flips. The ground waves so the surface is uneven in spots making the difficulty level change consistently. Overall this was a fantastic workout. One guy got sick to his stomach and puked everywhere. Jeff, our 205 guy did Get-ups w/ one of the fighters as his resistance (this was amazing, this guys strength is off the charts and he does not even know much, yet).

Good hard workout, very specific, very efficient, very effective!

Pics of some of the fighters doing KBs

A Bell of a Monday

Well, fatigued, hungover and tired from a long flight but it still has been a bell of a Monday.

Get-up Sit-up
32/5/5x3

Pistols
32/2/2x3

Renegade man-maker (Row, Clean and Push Press)
32/5/5x3

Tough!

Deck Squat
32/5/5x3


Boxing session with Tony and the Team

Off to Utah

I am travelling this weekend to Utah for a weekend Snowboarding Trip so not much to report in the way of workouts. Just know I will be surfing the mountains, enjoying the high altitude, the freedom and flow on and of the snow. I am super stocked to be riding here, as it is a remarkable place to ride and a picturesque place.

Enjoy your weekends and smile at the beauty that is life.

KB Recovery

Hit the bells with 4 of the guys on the team today, 2 newbies and Jeff and Dave.

Sore from yesterday but still had a little something in the tank

Overhead Squat
20/3/3
28/5/5x2

Military Press
32/5/5x3

Squats (2 KB)
32/5/5x3

Guard Press
32/5/5x3

2kb Swings
32/10x3

I know I was not as strong today as a fresh day but I am going to snatch those babies and soon. :-)

that is it. Had to teach while training so just did something today and the 2 kb swings made me happy

Sac Up

Took the opportunity today to meet up with Ken Black, Strength coach extradionaire at his home in Sacramento. Took two of the fighters with me, Shoulders and Jeff Quinlan to enjoy the experience and open their eyes to a whole new training.

Tire Flips
300#/10x1

600#/10x1

OH my goodness what a frickin workout. This smoked me and was a true test of strength and as Jeff said makes you feel strong and powerful all in one. The cool thing is Ken gave us the 300# tire to take home to the gym for training :-)!!!!!!

Fat Bar Deadlifts
135/2x1
185/1x1

Rolling Thunder
120/1/1x1
70/1/1x1

Med Ball Clean and Press
150#/1x1

Rope Climb
1 rep to the top

Sled the tire
Just for practice

Sled touch the nose
8#/1/1x1
10#/1/1x1

two sled, 8#/1x1.....super tough

Some of this stuff is just hard to explain and is must see. Just put it this way, none of it was easy and we had a great time. Ken just has so many wonderful toys to match a creative mind and simple way of explaining techniques

I love the Bells

thanks to the Russians, Pavel and Rif for creating, bringing and introducing me to the Kettlebells. I just love the bells. I love the feeling of being strong, fit, athletic, mobile, flexible, smooth, rhythmic, and so much more. Plus, the effects it has on all the folks I personally have worked, those whom I do not know and the athletes I train are just incredible. I have really yet to have me et a person who has trained with them and exercises in general on a regular basis who does not enjoy having them as part of their regular workout routine.

So today a couple of the guys on the team and I got out and hit the bells

Windmill
24/5/5x2
32/5/5x1

the groove is strong, I felt so good with this move. I find that this is the move that when I do it I realize just how much I enjoy the motion, how crucial it is and just why I need it in the program.

Pistol
24/3/3x1
32/2/2x1
40/1/1x2

Another great move and everytime I do it I am reminded of the KB Principles. The groove felt good and the left leg equal to the right which is not always the case in this exercise.

Clean and Press, 2 KBs
24/5/5x1 warm-up
32/5/5x5

Awesome and progressively improved with each set. I cannot wait to do double 40's....yikes, lol

2 hand swing
40/10x5

followed Rifs blog entry a number of days ago. We went 1 for 1 and had heavy weight, low reps, limited rest. We could have done more but considering the fact we are meeting up with Ken Black tomorrow and who knows what he has in store for us and the fact the guyz had more workouts and I am starting to feel under the weather this was a great point to build off.

Until tomorrow

A bundle

Started off the day with a strong 25 minute joint mobility session. Working a lot on the double infinity motions and finding that I am improving rapidly. I am concentrating on doing the motions for each joint.

Second workout took some of the boyz down to the gym for a deadlift, bench press combo. I like the idea of feeling weight in the hands and as well the techniques and concepts of the movements do have a carryover effect that is quite nice.

Deadlift
started with 135 and warmed-up all the way to 365 doing doubles
405/1x2
425/1x1
455/1x1

Wow did I feel the connection to my body and the bar. The weight went right up. I am back on a good groove with the deads and ready to approach the 500's.

Bench Press
135/2x1
185/2x1
225/1x1
245/1x1
265/1x1

I was surprised at how easy this was, of course relatively speaking. I am not a huge fan of the movement and not very concerned about achieving anything in particular so I keep the total volume low. However, I do like the feeling of pushing that weight and the psychological carryover is real.


Workout 3
Shuttle Runs
300 yards x5

Did these with 2 groups. Group 1 goes, followed by group 2 at the finish for 5 rounds. Did both 10 to 50 and 50 to 10 versions. I find the 10 to 50 much harder because the distance increases as the fatigue increases and I feel the lactic acid start to build

20 yard Shuttles x4
Sprint, 1 by 1 for the four of us. Fast and furious and a nice transition

Tempo Runs
100 yardsx6

Nothing to hard, we needed to flush the lactic acid and we were all burnt. So this was a great time to stop and listen to the body.

Great day

How to release a tight muscle/increase flexibility

I found this post on Mark Reifkinds blog and when he speaks I listen and I had to share this with everyone who wants to increase flexibility or release a tight muscle.

"One of my favorite of Pavels book is Relax into Stretch as I could relate to the principles so much as a gymnast. I spent a lot of time stretching out each day before we started training. Much of that time was spent in passive static stretching as we worked on our splits,pikes, and straddle positions.
Waiting out the tension. The principle Pavel writes about probably being the least effective for Westerners as they can't relax enough to do it successfully. Well gymnasts are a strange breed. I remember watching TV each night with my family just sitting in straddle position on the floor trying to get that much more flexible.
Not so far into the stretch that I couldnt stay there, and not such an easy angle that I didnt feel a stretch.Just on that edge. And, every so often the tension would release and ,dloop,you would be a bit lower as the golgi tendon organ relaxed a bit more.
And it's a bit ironic that I've gone back to my beginnings once again using 'waiting out the tension' techniques to relax the muscles. Only this time it's not to get my splits or a tighter pike position in my flips. Its to keep the overly shortened, tonic muscles from living in spasm and getting shorter each day.
I selectively stretch only what is locked short and I think of it as "lets kill the stretch reflex" and it's been working great. I am more square and plumb than I have been in ages.
I've been on the floor a lot today as yesterdays little variety pack got me quite sore, lol! Its amazing what even the little bells can do to you."

Training and Team Tryouts

Yesterday we had tryouts for our IFL and Submission Fight Team. Because I knew I was going to have a long day I went out and did a quick workout.

Military Press
40/3/3x3

Now these are really coming along, not in terms of reps but pure strength and ease of movement. Now, 40 kg is not 'easy' but the reps are beginning to look more like a weight I can handle with comfort.

Snatch
40/3/3x3

So on the first set I brought the bell down through my shoulder and the left side felt really smooth and strong and the right was ok. However, come the second and third sets the move become strong and explosive for both sides and did them in a downward swing from the top. I am pleased with my progress here and with my overall strength. I do not want to jump the gun but I am going to get myself a Beast soon and conquer that beast challenge once and for all.


TRYOUTS

These are a lengthy process where we interview, test the athletes condition, test their techniques and then put the in the 'ring' and test their skills on the various aspects of MMA (box, wrestling, kickbox, mma, etc).

Yesterday we had 5 guys come out as we were specifically looking for a 170 and 205. So we got two 170 and three 205 guys out to test their mettle. The tryouts are grueling and more than anything the one thing that always seems to show is the heart or lack there off.

I was very impressed with the heart side yesterday but not as impressed with the technical/skill ability of these men. Now, all have some ability and all are more than coachable which true be told is a positive thing as we can train and develop them.

We had 2 gentleman who stood out, a 170 and 205 which is perfect...both have some skill and show much potential/promise and are guys we can have ready for our March 17th fight against Bas Rutten and his Anacondas.

I am looking forward to more such tryouts as we are now on the look for talent on an ongoing basis. Our goal is to expand our talent pool and have more fighters fighting for our teams. Things are progressing quite well.

Some Heavys

Got out today and did some Deads, pull-up and light presses

Deadlift
405/1x3

Been 11 days so lost a littel steam but still felt strong and connected. The weight went up easy, really felt the hips and hammies

Pull-ups Weighted with 32kg
2x4

These were great, the first pull the best but I completed the second pulls without failure. Quite pleased

Military Press
32/5/5x3

What is there to say, technique and some grease on the groove. Want to get heavy tomorrow

Repost from Tom Shooks Blog, excellent read

TRAIN LIKE JOHN

John is my buddy, and he gets it when it comes to training. This guy is amazing. He is strong, fast, flexible and coordinated. In fact I would say that pound-for-pound he is probably one of the strongest guys in the world! Now I know that’s a bold statement, but let me tell you a little bit about John’s method and then you can decide for yourself.

John doesn’t really have what anyone would describe as a set routine or program. No two training days are exactly alike, ever, yet he maintains a steady diet of core lifts and drills put together in some rather odd combinations at times. Sometimes his methodology even spooks me and I’m not one known for too much structure. John seldom spends more than 10 minutes at a time engaged in what I would call a workout, but he’ll do between three and five of these mini-sessions a day, almost every day. He always trains to music, never takes it too seriously and if it ain’t fun, he doesn’t do it.

Here are a few examples: One session he’ll fire off three or four sets of kettlebell swings without counting reps. He’ll just swing until he doesn’t feel the groove anymore and he’ll put it down. After that he might do a few push-ups or a few fat-bar pull-ups. Again, nothing outrageous here just a couple of sets until he hurts then he backs off. John never trains to failure, ever! After that he might call it good for a while or he might go shoot some hoops or run a set of wind sprints. He’ll chill out for a few hours and then do a heavy set of deads or a few clean and presses. He always lifts with intensity though; he’s never satisfied with the weight and always tries to up his last PB even if he can’t quite remember what it was exactly. Just a few hard reps…intensity but not much volume all at once. I suspect that he finds high rep sets of anything boring, so he just doesn’t do them.

John does a lot of climbing activities too, which is where I suspect his simian grip and pulling strength comes from. He’ll climb anything: trees, poles, ropes, climbing walls…you name it he’s probably climbed it, or at least tried!

He likes to run, but not for distance. He runs multiple short sprints almost every day. Up grassy hills, on the flat, sometimes not in a straight line (around obstacles) and often changes pace or direction in mid sprint! Crazy?! Yeah, crazy fast and agile.

He’s competitive when it comes to sports, but he is pretty good at keeping it in perspective. The performer in him gets a little pissed-off if he doesn’t play with good form, but otherwise it’s cool. He can be aggressive, but isn’t above giving a teammate a hug if he feels the need.

He practices martial arts but only uses one or two techniques. The thing is he practices those few drills repeatedly throughout the day and can execute them from either a conventional or southpaw stance. He comes at you with speed, power and at funny angles. He does need to be reminded to be mindful of his defense though, that’s a work in progress.

John also knows how to turn it off and chill out too. This dude can power-lounge like you couldn’t imagine. He calls it “getting a brain massage” and he swears by it.

Overall John is probably has one of the most effective training systems around. In summary it goes like this:

• Employ basic, whole body lifts and exercises in random sets, reps and combinations. Employ iron and body weight drills.
• Don’t be afraid to train similar movement patterns every day or even multiple times in the same day.
• Pull your body weight in as many different ways as you can and do it frequently.
• Don’t train to failure, not even close, just feel the groove and move on.
• Keep the intensity high. Low-intensity, long-duration activity is for truck drivers, not athletes. Sprint!
• Practice skills frequently but for short duration; once it gets boring or you get tired move on to something else or call it a day.
• Also, when it comes to skills, a few skills practiced to mastery beats out a laundry list of things you can’t perform flawlessly and without thought.
• Multiple short sessions will trump the long exhaustive workout on any given day.
• Play with heart but respect the game, your teammates and your opponents.
• Have fun, otherwise what’s the point?

If you train like John you will be better off than 99% of the people in this country when it comes to the cultivation of physical skill, emotional health and balance. By the way, John is my five-year-old son and he gets it.

Capoiera

Ok, did my first session this evening. Now I have to admit I did so following DVD's but this guy is awesome.

First off it is an awesome movement that is all flow, non-stop and set to some kick ass beats. I love the feel, I love the culture and I have to find time to get to class. I know there is a studio in San Jose that teaches and m goal is to get down to refine/improve my basic techniques. I would like to add this to my moblity workout and use it as part of my daily practice.

I am finding that a lot of what I am learning is becoming part of my mobility/conditioning program. Of course I am still doing my kettlebell workouts, deadlifts, and pull-ups. Add that with learning the movements of the MMA stuff and I have a lot fo great things on my plate.

Now, one would say, in factmany that it is difficult to work them all and be great. True, possibly but I find they compliment each other. Plus, with the MMA stuff I am not trying to be a master. The thing I want to master is movement and flow while increasing my strength, cardiovascular conditioning, flexiblility, mobility, and overall athletic ability. I love to move plan and simple and I love to flow.

Back in the Saddle

Ok, so I have been on the run travelling across the country over the last week. Now, I did get some workouts in focusing on doing bodyweight movements, 100 squats, 100 push-ups, 25 pull-ups and abs stuff.

So, most of you probably know we got DQ against Gracie which is a shame but it is what it is. I have my thoughts, I have my opinions but since I am so close to the situation I believe it is best I say nothing. I am excited for us to get back in the gym and continue building steam for our next fight.

Today I got back into the gym and teamed up with our boxing coach Tony DeMaria and had my first true 1 on 1 lesson including shadow warm-up (technique) with just the jab and evolving to hitting mitts using various combos, etc. WOW, there is so much too boxing and it is such a highly technically skilled sport. I could see my game improve but my level of understanding exceeds my abiliities. More tomorrow

Tonight I will hit the bells and focus on Clean and Press, Snatch and maybe pistols. I have deadlifts and heavy pull-ups tomorrow plus whatever else (like boxing) comes my way so I want to be ready since my body has laid off any big stuff since last THursday. Play it smart and see how the cards unfold.

Observations of a world traveler

Oh how traveling anywhere offers an abundance on experiences and what a joy they are. First off I love to travel. I have been to over 15 countries and all throughout the United States and I cannot find an experience I did not enjoy. Today in particular I decided to observe some things and here is what I have come up with so far and I have only been from San Jose, CA to LAX (Los Angeles, CA).

• Flights get cancelled and at the last minute
• Make sure you can run fast
• It is best to not check luggage just in case flight gets cancelled and this way you have everything you need with you.
• Just because you have a seat and reservation does not mean you will get to fly on that flight.
• Why? Because computers screw up and cancel people out of the system.
• Make sure to wear your running shoes just in case you have to catch a connecting plane that you are late for.
• Patience is truly a virtue
• Make sure to smile and laugh it makes everything more pleasant.
• Ask for help
• Be kind to the help often it is not their fault
• Excuse me/pardon me are rarely used terms.
• To many you are only an obstacle in their path.
• This security threat business is wacked. What the heck is Orange anyways.
• Airport food sucks, this is where the warrior diet pays off.
• If you drink a lot of water make sure to get an aisle seat.
• There is no such thing as free wireless internet in the airport.
• Fly direct.
• Bring your IPod and a good book.

Continuation of my Journey on route from LAX to Memphis, thru Dallas
• I found one place where being short has its advantage, in airplane seats
• It pays to fly first class
• Did I already say how much the food sucks, especially when you it comes to eating time on the warrior diet.
• Gotta love the view from a plane
• Sunsets are amazing from the sky
• Clouds look so much different when you are above them or in them
• It truly is the journey and the destination that make trips memorable.
• If you have never traveled alone, do so.
• The best people watching

I am sure there are many more things but I hope this gets you to think as you travel and maybe even inspire you to travel. It is fun to step out of your world and into other worlds, it makes you realize so much about yourself and life. I hope you add to this list as you travel. I have a number of other trips still too come this year myself so I am looking forward to reflecting, utilizing and adding to the list.

Enjoy

A playful day

Still feeling sore from the last few days I decided to play it by ear today.

So, I am teaching a bootcamp at the Beach this week and today I decided to start with a beach run at 6 am, nothing to long but a good run and I set the pace and then we did a joint mobility session. So that was my warm-up for the day.

Then I had another class back at home and joined in, here is what I did

Push-ups
25x3

Pull-ups
5x1
10x1

Snatch
32/5/5x5

Powerful today! A nice fast, strong whip

Cleans
32/5/5x3

Bear Crawl (one 40 kg and one 32kg which I switched)
2 sets of approximately 40 steps total/set

A fun day full of play and who knows I am staying at the Beach (Seascape in Aptos, CA by Santa Cruz) so I may go back to the beach for more fun.

The 3 P's

Military Press
24/5/5x1
32/5/5x1
40/5/5x3

Yes!

Pistol
32/1/1x5

Clean, crisp and stong. Plus my legs, especially hams and glutes are sore from all the work the last 2 days :-) so these felt strong

Pull-ups
8x4


Joint Mobility 20 minutes

Flexibilty vs Mobility

Flexibility v.s. Joint Mobility
I have had considerable experience with various stretching protocols. Being involved in a martial art (BJJ) that requires a fairly high degree of flexibility has led me to search for ways to improve ROM for jiu-jitsu fighters. I train my students with a lot of mobility drills. I have a saying regarding range of motion training; "It is better to learn to put yourself there because someone is going to put you there whether you want them to or not". In a nut-shell mobility is more important than flexibility. Mobility is defined as an active form of flexibility where the body is voluntarily moved into the full range with strength. Special breathing techniques are used to release tension and allow the body to move more deeply into full ROM. Another words, if you can't get there under your own muscle power then any extra range of motion is useless. The difference between your passive flexibility and your mobility is the percent chance of you getting injured. It has been my experience that the most flexible students are the most frequently injured. This is because they do not have strength in the extreme ranges. Many people can do passive hamstring stretches for example and get way down past their toes. But when they must raise the leg with muscle power, their hamstring isn't able to let go and the range is greatly compromised. In grappling it is better to be a bit tight than to loose. Unless you are a dancer, gymnast, circus performer or in a martial art that requires high kicks, spending a lot of time on extreme flexibility is a waste of that time. If you really need to get extremely flexible, then PNF is the way to go. The most important thing is freeing the body of tension through breath control. Pavel has the best book on the market in that regard.

By Steve Maxwell, posted on the www.dragondoor.com forum on 5/15

To reach Steve and learn more about his amazing Joint Mobility workouts and his video please checkout www.stevemaxwell.com

Powerlifts

Had a bit of time between clients this morning and weights at my disposal. So I did my third week of my first cycle of deadlifts and even added in bench press.

15 minutes of Joint mobility

Deadlifts
135/2x1
225/2x1
315/2x1
365/1x1
405/1x3

Can you say strong, I can and I felt it today even with some residuals from Climbing on Sunday and yesterdays work. Because of this I decided to pass on the pull-ups and throw in the bench for fun. Truthfully, not an exercise I enjoy but felt good to hold some weight in my hands. Plus, watching Rif instruct I understand some of the finer points of bench especially for my level

Bench Press
135/3x1
185/3x1
225/3x1
245/1x3

this felt good, ny technique was raw since I have benched only twice in the last 3 years...lol Why bench when you can kettlebell military press :-)

that is it for now, I have a 90 minute yoga session tonight so I did not want to kill myself. Plus I need to loosen up my body not make it tighter at this point.

Sled Dog

Took Shoulders out and trained with him today. The focus was on field conditioning.

We used the Sled, Heavy bag, weight vest and rope pull.

Sled (sandbag for weight 70#s)
round 1: Run to one end of the and run/walk back

round 2: Run to mid field and run backwards to start point

round 3: Run backwards to midfield and return with forward sprint

we did this all in a circuit fashion so the next portion of my circuit was

Exercise 2
Rope Pull with 32kg kettlebell 150 feet

Exercise 3
Sprawl using the 20# weight vest
15 reps/set

Exercise 4
Single Sided Squats with heavy bag
5 reps/side
(Dave did TGU's but my knees were scrapped and tender from climbing.)

Learned to 10 positions for Shamrock Submission Wrestling

Followed up with a technique sparring session with Dave (30 minutes)
Just move and shadow working footwork

Weekend Overview

One heck of a weekend. The common theme, great people! After Friday I spent the first part of Saturday morning hangining at a local coffee shop in La Jolla doing some work and some writing. From there I went and had breakfast overlooking the ocean,
peace and quiet.

Then I took a stroll along the ocean watching the high tides, big rollers and body surfers. I found a great spot on a rock formation on the beach to do a workout. I did some joint mobility that had a combo of martial art moves and yoga moves….love when people stop and watch ☺

Then came David Weck. A brilliant and creative man with an enormous amount of energy and a desire to learn and share, a man of evolution. We worked out, shared ideas, mainly me listening to him and learning. If you do not know, Dave is very philosophical and extremely deep in his thought processes. As he said, like attract like. I love the fact that through it all he laughs, smiles and has fun. Take time to check out his site and his products!

From there I went to laguna Niguel to have dinner with my cousin and her husband, just fantastic people. Then I took off to the Riverside area to meet with Brian Foster, our 185 on the IFL team and his friend Tobias and beautiful wife Summer. The purpose, Joshua Tree and my first ever Rock Climb.

Sunday morning we head out to the Joshua Tree National Forest, my first ever time. We stopped for a great breakfast ( I know, not part of the Warrior but heck I was in vacation). Their I had the great fortune of meeting a world reknown rock climber Dave Mayville and another great man Ethan who owns a store at the main road leading to the entrance. Ethan was kind enough to give me a free pair of brand new rock climbing shoes.

Joshua Tree is an amazing place set in the southern part of California in the high desert. Of course it is known for the Joshua Tree and its amazing rock formations which offer the rock climbing community some of the best and most challenging climbs in the world.

As we were driving in the car I pointed out to Brian this guy sitting way up on top of a rock about 150 feet high. Brian looked over at me said 'that is where you are going to sit' and I looked over at him and with a higher pitched voice "FANTASTIC' very sarcastically I might add but with a smile. The realization set in and I have to say I felt fairly relaxed. Inside I knew I had no choice but too make it to the top.

Climbing is one of those things in life that when you on the mountain that you are truly in the moment! Moment such as these are rare and when you have to the opportunity to feel, enjoy, experience such thing you must enjoy. For me all I could think about was my next move, my next foot or hand position. I never thought about falling, never thought how high I was, or how much fear I have of hieghts, or my feelings of vertigo. I just said to myself place your hand or foot here, etc. and make it to the top.

The climb was a 2 pitch climb (2 parts) with the first part involving hand holds, foot rests and a couple of traverses up about 25 to 30 feet. The second pitch was quite diiferent as it involved climbing up a crack ( a split between two giant rocks). This portion was way longer and had little hand and foot holds instead placing an emphasis on friction and leverage. So, my knees, shins, and elbows have some soft tissue discomfort and skin chaffing.

Along the route, whilein the moment I stopped took a deep breathe and reflected on where I was and what I was doing. I got in touch with my fear and I acknowledged it and become more peaceful with the idea of the fear being healthy.

Reaching the top I felt fulliflled that I truly took a step forward in my life on a mental, physical, emotion and very spiritual level. I sat on top of that rock and just meditated realizing what I had just accomplished, where I had come from to get to this point and being thankful for my good friends Foster, Tobias and Summer for taking time out to enjoy a moment in time, a life altering moment, a shift and evolution. They will forever be linked to me for this.

150 feet in the air on a giant rock known as Intersection Rock in the Joshua Tree National Forest with my soul full and great people.

Then came the rappel, climb out to the ledge (scary) and drop off quietly falling 120 feet down where we bouldered the other 30 feet. I love scrambling free on rocks creating paths, jumping and flowing from point to point, rock to rock.

By the way Dave Mayville did a 5.11C climb free and solo up that same rock in 5 minutes. I have never seen anything like it nor could I have ever imagined anything like it....seeing is believing but we were all in awe. Nothing like watching the best do what they do best.

Dave is also a world champion level arm wrestler so I had to take the challenge and we arm wrestled on the hood of Tobias 4Runner. I was fine with the strength until he matched me with Technique and then it was over before I could blink...lol

Can you just say AMAZING weekend on so many levels for so many different reasons and with so many AWESOME people. I am so grateful and so ALIVE. that is what this weekend was about living in the moment and experience life with great people and walking into the sunset feeling alive awaiting the next days Sunrise.

WorldTravels

So, this weekend I am in the So Cal area visiting friends and doing some business. Last night I had the great fortune to spend time with my good friends Franz and Yoana Snideman. I visited there stellar studio in La Jolla and then their beautiful new home in the Carmel Valley of San Diego. It is nice to see there hard work has paid off and I am so very happy for their success and happiness. Plus, Yoana made a fabulous meal and these days I am cherishing home cooked meals:-)

Today I am on my way to meet up with David Weck, the creator of the bosu www.bosu.com to do a workout and throw some ideas around, should be amazing. David is a creative genius.

From there I will move on to hang with one of the IFL fighters, Brian Foster (our 185 beast). He, his good friend Tobias and I are heading to Joshua Tree sunday for some rock climbing, a first for me to do this outdoors, the real deal. So an eventful weekend for sure filled with great people, great times and.....

More to come

Thursday Big Bells

warm-up
20 push-ups/8 pull-ups x 5

Clean and Press
24/5/5x1
32/3/3x1

40/5/5x3

These were strong, right side not as strong but still felt awesome

Pistol
40kg/1/1x3

Left side not as strong!

One Year Later, a reflection

what have I learned? or better yet what haven't I learned?...lol (there is no particular order)
1. Have gratitude: With gratitude comes healing. I am grateful for all the gifts life has given me thus far
2. Be thankful: Ok, the two are similar however I wake everyday thanking the world, the high powers at be, spirits for this life I live.
3. Be unconditionally loving to yourself and others: Why not, people are who they are and it is important to love them for that.
4. Acceptance: Of everything, refer back to unconditional...accept people, life and what you have and want
5. Love Yourself: Be kind to yourself, love your self, believe in yourself, smile at yourself and tell yourself you love you (look at yourself when you do this)
6. have faith: because you can do anything you so desire if you have faith and believe in you.
7. believe: in you, life, your path and have faith in your believes.
8. trust: you, your thoughts, your decisions, the ones you love, your heart, your intuition
9. Listen to your intuition: Do not fear it, no matter what if you apply yourself, love yourself, have faith, trust, believe in you, you will make it out with your feet on the ground standing tall and smiling
10. Be patient: the best things in life come over time
11. Live in your heart: it is beautiful and provides you with your life line too the world...without your heart you are dead inside
12. Fear is good: Why, because when you overcome it, which you must believe you can and will, you develop confidence and most important peace of mind and heart
13. Peace be with you: Peace of heart, mind, body, soul...this comes when you take on challenges and overcome them, which you can and will do. then you will smile with truth
14. Be true: To yourself, others, the world
15. Be Real: there is no other way...you can live in peace when you are real, honest, truthful with yourself and others, as well as the world around you.
16. Be good to yourself: If you are not, no one else will be
17. respect yourself and others: this will lead you to many a great things in life
18. Say Hello, Please and Thank you: People appreciate it, whether or not they express it (which is not most important), at least you are leading by example
19. Be Kind: It pays off internally, will make you feel good about who you are and once again you lead by example...people will follow
20. Smile: never seen a smile that did not make me want to smile back or at least acknowledge.
21. If you make eye contact smile or nod, people will oblige
22. Live everyday how you wish: this is your life, what do you want out of it
23. Communicate: no matter who with, it helps eliminate much unnecessary stress, issues, unhappiness.
24. If the person you love cannot respect and reciprocate maybe they are not the right person for you!
25. Do not settle, you are worth more than that
26. It does not matter what others think if you act with integrity, honest, truth, and being yourself (the real you)
27. Surround yourself with great people
28. Go to work everyday with the intention of making it a positive experience, making a difference and others better
29. Challenge yourself and others to greatness, in a respectful manner
30. Make your intentions clear and speak them
31. Everything in life happens for many reasons
32. Most of the time when people do something that you perceive is because of you, more often than not it is because of them and there issues.
33. Be compassionate: it helps you and the other person or people involved
34. Be a student of life
35. Be open minded...you learn and experience so much more
36. Be open hearted: Life will reward you with so much more
37. Take Risk: the rewards, the lessons are so great
38. take care of your physical health, have a goal, work towards it and all the while eat well and exercise
39. Reflect: A great opportunity to learn and grow.
40. Spend time alone: You will learn a lot about yourself
41. Dance like no one is watching
42. Love like you never have before
43. Be passionate: have, make, wild, crazy love & sex...it will liberate you and your partner
44. Be Humble: Life will reward you
45. Be willing to laugh at yourself and suffer humility. Laughter is the best medicine.
46. Laugh daily, you will smile big and your heart, mind, body, spirit will feel free and others will feed off of this
47. Help others: in giving you receive
48. Do the best you can day in and day out...
49. Work to better yourself
50. Attitude is everything
51. Be Positive: Attitude is everything
52. Be Conscious: Be aware, live the moment
53. Life is about choices, think from your heart, listen to your intuition before you act
54. Calculate the risk: Think before you act, there in lies the wisdom of adventure.
55. Heal yourself and your wounds. You will get much more out of life.
56. Do not live in denial: Why deny, you only limit yourself and others.
57. We can always improve: Never a day goes by where an opportunity to improve does not present itself.
58. Embrace yourself, life, the moment: These are the ones that count
59. Be Adventurous: Live, enjoy, be free life is so much more rewarding when you do so.
60. Have Fun: Be a kid, enjoy lives moments these create memories of a lifetime.
61. Become a master of something (preferably yourself first :-))
62. Be the difference you want too see and make in the world and in people
63. Lead by example: If you have the right attitude people will follow and you will have done a service for society.
64. Be Committed: No reason to half ass something, you only cheat yourself and others.
65. Be dedicated: Once committed dedicate the time and energy to make it happen
66. Family is the key to life success (be it parents, siblings, friends, co-workers, etc.), cherish it and these relationships
67. Surround yourself with great people, choose wisely who you want to spend your time with
68. Practice acts of kindness, it always rewards
69. Karma is true
70. Stop and smell the roses, observe your surroundings, feel the sunlight, the afternoon breeze, the sunset, the sunrise, the beauty around you
71. Look to the stars.
72. Look people in the eyes with love and respect in your heart
73. Flow
74. Improvise: Be creative
75. Adapt: To that around but stick to your morals, ethics, attitudes, beliefs.
76. Overcome: There is no obstacle/hurdle, which you cannot overcome

Triples

Big Day of training. Started off with a heavy lifting session at Cisco this morning followed by some yoga

Deadlift
extensive warm-up 135 to 315
365/1x1
385/1x3

Really strong today, felt my body linked and synced. The lifts and form/technique was tight and the bar moved with ease, a good feeling

Pullups (2, 20kg Kbs)
88#s/1x5

Only made 1 full, just short with chin touching bar but not complete. This only the second time I have done weighted pull-ups in months so I am very pleased. With more practice I should be getting some good quality reps.

Yoga
Focused on Arm balances and head stand moves with some adaptations I learned with Frank. Took about 10 minutes total time

WORKOUT 2
Afternoon learning techniques of submission wrestling with Frank and Duus. And, Maurice and I worked on some basic moves for Boxing and kickboxing. WOW, this was just awesome. Not a hard workout in any way but good to learn the moves and be a dummy for the locks and throws.


WORKOUT 3
This evening dave shoulders came in and that meant we had to do something. Plus my good friend big Mike came over to toss some bells. I kept it simple

See-Saw Press
32/5/5x5

Double Cleans
32/5/5x5

Theguys did more but I just called it there. Great day but I am ready to sleep.

Monday workout

Finally healthy, still some lingering effects from my sickness but I am ready to get back into. Slow start today but felt good to do something. Focus on shoulder stability and flexibility

Windmill
24/5/5x3

superset pushups (20 reps)


Get-up Sit-up
24/5/5x3

superset push-up (20 reps)

Overhead Squat
24/5/5x3

superset pull-ups on stairwell (8 reps)

Simplistic due to tomorrows big workout. Plus I am tentatively scheduled to do another Class this evening (possible Judo or capoeira) ifthe schedule allows me

Think About This

In a quest to continue my evolution as a person on the whole and to help the athletes and anyone whom I come in contact with for that matter I have been searching for material that I can share with them. In the process I came across a book while wondering the bookstore that captured my eye. Upon picking it up I knew I wanted to read it that it had something to say that was important and that would hit home.

The book is call The Way of The Champion , Lessons for Sun Tzu's The Art of War and other Tao Wisdom for Sports and Life by Jerry Lynch. In the first section the author discusses self talk, in particular self definition. He asks you the reader to think of words that describe yourself or that you would want others to describe you as. He says that most people will play it safe for fear of being labeled conceited, egotistical or self-centered. He says to do so in 5 or more words. So with this in mind I have created a list that is not safe but real. From this list I will write an affirmation that will support this. As you will see I came up with a few and I am sure I can come up with more...lol. If you find this valuable and decide to do this for yourself, please share, I would enjoy learning more about you.

Words that define/describe Me and I aspire to Be
1. Strong
2. Fast
3. Agile
4. Flexible
5. Mobile
6. Coordinated
7. Student
8. Teacher
9. Coach
10. Peaceful
11. Confident
12. Humble
13. Intelligent
14. Wise
15. Book Smart
16. Street Smart
17. Honest
18. Spiritual
19. Curious
20. Strong Will
21. Courageous
22. Adventurous
23. Open Mind
24. Open Heart
25. Giving
26. Healthy
27. Fit
28. Conscious
29. Aware
30. Trustworthy
31. Loyal
32. Love to Laugh
33. Kind
34. Generous
35. Thoughtful
36. Believer
37. Dependable
38. Passionate
39. Real
40. Integrity
41. Charismatic
42. Positive
43. Inspirational
44. Determined
45. Easy going
46. Intense

Sunday

My first opportunity to wrestle with Maurice Smith. He is a big man weighing in at 230+ and very strong as well as intelligent. Today he rolled with me and the goal was for me to work out of the mount position to side control. Let me just say that is not easy when you have little to no technique and a man who is 60lbs + with technique. Nonetheless it was quite fun and I learned some things. Always good for me to get in and learn, this gives a whole different perspective and an opportunity to apply the things I see.

This was on top of a weekend where we held tryouts for our IFL and Shamrock Submission Fighting teams. We had four gents who made it through a tough gamet of exercise, technique and application. One guy did take a bit of a beating by Brian Ebersole (a tough cat who really knows how to fight) who twice knocked him close to out, as close as you can get.

We did have one real promising prospect in the Heavyweight division and we are excited to work with him and see if he can step up.

All in all another great weekend. The team is getting stronger as a whole and there is a difference with Frank, Tony and Myself being around consistently and the IFL guys coming and training really has changed the complexion of the training and I see these guys all stepping up. Excitement is in the air, we are raw, young and talented.

Fear and overcoming

Fear is a primal feeling. I have fears but realize that these are mental. However, I also accept these fears and embrace them for what they are. My awareness gives me the strength to make choices of how I want to deal with these fears.

Yesterday I took the opportunity to work on one of my fears. I went indoor rock climbing. The first wall was approximately 30 feet, not too bad and only a 5.7 (level of climb). Relatively quick and easy for me which was good for my confidence. Of course, I am not well versed in the techniques and strategies of top notch climbers so I tend to rely on what I do best and it worked. :-)

the next climb was truly a challenge. The height approx 50 feet with a slight inversion and the need to round a corner and transition to another wall. The skill level was 5.8, considerably harder for me. thank goodness I was with some strong climbers who could coach me from the ground. And I am thankful for my internal competitiveness and drive to conquer my fear, one step at a time. I was able to climb the route and with relative easy.

I noticed when I looked down, all my focus and attention was drawn to my feet and the next position of my feet. I never saw the ground, an interesting phenomenon.

It always feels good to challenge yourself and push yourself beyond your limits, beyond the limits of the human mind and evolve the human spirit. Now, i am not running out to climb half dome or do I feel that I have 100% conquered my fear, but I faced it and challenged my fear and took a step in the right direction.

This is training in a nutshell, pushing yourself and challenging yourself to take steps beyond your perceptions.

I am at peace and a wiser person.

Change happens, and evolution is part of life on the whole. And business is business and in a capitalistic society that rewards hard work and the entrepreneur spirit change and challenge will follow especially when opportunity exists. We are seeing this currently in a wonderful organization that I am a member and that has offered me an opportunity to expand my knowledge, my network and my abilities.

I am very excited for these individuals who are taking advantage of these opportunities. Not only does it benefit them and the whole in general but it also opens up doors for others within and outside of the kettlebell community. I appreciate all the hard work that all these folks who continue to be affilated with the Kettlebell community and those whom are on too new ventures.

This is the land of the free, home of the brave and land of opportunity and we have to appreciate this aspect. I hope that in time we will all realize the benefits of the evolution of the kettlebell group and the great people whom have blessed us with the opportunity to learn and grow. I am proud to know all of these folks and I appreciate all that I have gained because of them.

Best of luck to all! Lets continue to make this world a better place while enhancing our lives in the process and the lives of those around us

Deadlifts are back and SHOWTIME + IFL Fights

Hit the deads again today. I really enjoy the feeling of this move. Just the raw strength, being connected to the body, the bar, the soul. Now, nothing terribly heavy today but still felt good to hold that bar in my hand. And as a trainer said too me " there is not enough wheels in here for you" Sure feels good too hear that, lol.

Deadlifts
315/1x3
365/1x5

These just got better with each lift as the groove came together

Pull-ups
32kg/3x1
32kg/3x1
32kg/2x1

Supersetted with Military Press
32/5/5x3

Did 10 tempo runs with Frank and Maurice to set the pace and just move. I wanted to do the whole workout but right now is Franks time. We are a few weeks out and this is about him as far as I am concerned

On that note. Checkout Showtime as they are doing a big Preview starting tonight. You can check showtime online for the specifics. Hope they show a few clips of me talking about Frank.

Feb 16th Fox Sports will broadcast our IFL fights. Check your TV for times

Reflection

I have to pinch myself. Why? Well simply because I lead a blessed life. I am living a dream and everyday I get to wake to a reality that I asked for. I am truly feeling a deep and meaningful connection between my intentions and my reality.

Manifestation, law of attraction, clear intentions, clear thoughts are essential for living the life one so desires. As I have had time to clear my head, clear my heart and learn valuable lessons and gain valuable skills due to my growth I feel and I see a much clearer picture. The best part is I have already drawn this picture, its concept and principles and now I am seeing it come to fruition in everyday life.

Simply put it comes down to digging deep within the soul and asking yourself what do I truly want in life, who am I, why am I here, what legacy do I want to leave behind, what is the definition of my soul, my spirit, my heart, what is my purpose according to my values and belief system. These are very important questions to ask ones self. Whether or not you write them down, say them aloud, etc does not matter it is more important to identify and live them daily.

Are we going to slip, yes; are we going to fall yes; are we going to have hard lessons, yes; are we going to suffer and feel pain, yes; this all part of the experience, the journey of life and what truly helps us to define and answer the questions above and so many more questions that we will face in life.

Too me it is not the fact that we this is part of the process but more to the point is how I am going to respond too this instances, how I am going to act and what I am going to do with this opportunity.

Life is about many things and these are the things that define the essence of our human spirit. Embrace the life you have had to this point and make the most out of the rest of your existence. Take the past and learn, take the present and apply and the future will be bright.

Fight Night

Well another successful night. The team came out a performed well tonight, could they have done better by far but they left it all on the mat. I am proud of these young men. We have a young team that has somuch room for growth and the future is bright. No one wants to lose but it is part of the battle when two sides go to 'war'. This time we ended up on the wrong side but I foresee this as a positive development.

This will be a great year for the team to develop their skill sets, and gain valuable ring experience. The league has much promise. The management team has put in place a number of deals that will help this league flourish. That being said there will be talent across the board (some weight classes more than others) making for good fights each card.

Cannot wait to begin training for our next event on march 17th against Bas Ruttens team in Los Angeles. Bas has a tough and talented team and this will again test the mettle and strength of our guys. However, we will be ready to go in a battle our hearts and souls out.

Stay tuned

IFL Day 1

Wow, a lesson or rather many lessons I am learning about the fight world, my fighters, the people in the game, the commissions, the medical side, you name it. But I really enjoy it and I hope that I can continue to grow within this field all of course while doing the strength and conditioning side.

I have really enjoyed the process getting ready for this fight. The team has been awesome and we are really beginning to come together. I am sure with the next 2 events we will become only stronger.

One thing about this league is the people are strong, a real good contigent of folk with a well thought out plan and strong organization and a dedicated work force. I believe in this company/league and am proud to be a a part of it, much like the wonderful people I know from the Kettlebell organization (Rif, Pavel, Franz, Ken, Brad, Brett, the Steve's, and the list goes on). I am spreading the good word.

Basic Strength work

Just the basics

Military Press
32/5/5x5

read Rifs post from Pavel's interview on T-Mag and brought home the basics

Deck Squat
24/8x5

Nice for opening the low back up since the lower erectors are tight from yesterday

Pull-ups (tactical using a step from a stair case)
8x5

What more can I say

Snatch

Well if I am going to do the TSC in March I figure I better get some reps under my belt and get the snatch conditioning up. I have a lot of travel over the next few weeks so i am going to do what I can. Tomorrow I have a place to do deads and pull-ups so today I focused on the snatch. Plus, just burnt from a lot of work over the last few days so want to be in good shape for the deads

Snatch
24kg/10/10x10 with approx 30 to 45 seconds rest (went closer to 45).

I felt after set 6 that I was pretty good considering I have not done 100 reps of the 24 since early December when I was doing the 5 minute max reps. However I just pushed my way through and once I made set 8 I knew I had 2 more sets so I could reach 200.

Of course the thing to go first was the low back since I do not have the conditioning for the reps or my groove for that high of rep total. Overall I felt good. Finished of with 40 jandas using the 24kg to alleviate the back discomfort. But as I write the discomfort is gone. Surprisingly only one rip but i worked through it. A little blood never hurts.

Deads tomorrow

Sunday shuttle runs

Now, I had no plann to do these, but the fighters were working hard and our heavy was falling behind so I decided to pick him up. So I jumped in and ran with him, pushing him. We ran 8, 300 yard shuttles together. Then we finished off with 8, 100 yard tempo runs to flush the lactic acid. Not a bad workout.

Snowboarding

Went with my friend Mike, Pete, Toby and his wife Tatiana to Kirkwood yesterday for a day of boarding. First day of the year and it was spectacular. I was flowing and ripping and doing my best carving considering the 20 or less degree conditions with a nice 15 mile/hr wind. I did have a pretty big wipeout as my edge did not set on the hard pack and my body slammed hard into the ground but I landed on my feet and kept moving. However, it took me about 10 minutes to get myself back together.

Great day and it felt good to be in the mountains

Feeling Strong

ever have one of those days where you just feel strong, feel you can do anything? Today I felt that way so I decided to take on the 40kg. Now I have done various exercises with the 40kg but it is not a wieght I use on a normal basis. So today I decided I would focus on two specific movments

Warmup
Push-ups 30x2
Pull-ups 8x3
Dips 10x3


Snatch
32/5/5x1
40/3/3x3

Yes, and these were explosive, strong, stable and looked like I had been doing it for some time! Awesome

Presses
40/3/3x3

Nothing 'special' but good work

That is it.

Tuesday night in the hills

Took the IFL team out to the 'hill'. This is an approximately .25 mile hill that gradually increases its grade. This hill is no joke and it starts hard and finishes harder. I joined in for 4 long runs up and walk down (which was the rest).

I amnot sure howlong each run was but at least a couple minutes. After the 4 runs I shortened the distance (50 yards or so) and made the guys do 4 all out sprints racing each other. Now I did not join on this one as at some point I need to focus on the coaching side but everyone liked the workout.

Today is Bells and Bags followed by an afternoon session of liners (300 yards worth) of 12 reps

Wrestling

I love my job, how lucky am I that I get to wrestle around with professional MMA fighters and Frank. Today we got down and I learned about the ground game, just a little piece but it made a world of difference in how much less energy I expended and my ability to take on and hold down better technically skilled guys. The common comment was how strong I was, which was very cool.

So I wrestled with the IFL's
Josh Odom and Ray Steinbeiss (light and welterweight)
Shawn Bassett (Strikeforce)
Bill Newton (ex Collegiate wrestler D1) he kicked my butt, lol
Frank (who more than anything played the role of teacher)

A strong workout and all the conditioning in the world cannot prep you for rolling around with weight on you, especially when you lack technical skill. However, as I wrestled more I felt stronger which is key.

Done for today, going to let my body recover from the new activity but pleased with the workout.

Nice day at the park with the bells

What a great workout today, just feeling strong and hungry. Met up with my buddy Mike for a session with the 32kg bells

Windmill
24/5/5x1
32/5/5x3

SeeSaw Press
32/5/5
32/6/6
32/7/7
32/8/8
32/10/10

1 set of each and the ladder just felt appropriate, no holding back. This is the first time I have done seesaw with the 32 (or at least the first in a looooong time).

Double Cleans
32/5/5
32/6/6
32/7/7
32/8/8
32/10/10

Wow, I am extremely pleased with this effort. Again, a great load and scheme approach. The ladder seems to be so appropriate and as the sets progress I feel stronger

Snatch
32/5/5x3

Light, did not want to over due it. Good loads with the other exercises so this was just icing on the cake.

Great workout, nice to get a good Saturday morning, fresh out of bed, no work workout in with a motivated friend

Conditioning

Josh and I hit it again today with some plyo, agility and conditioning drills

Dynamic Warm-ups(various drills)

Plyos
single leg step jumps
3 sets of 10 seconds

Double Leg Step Jumps:
3 sets of 10 seconds

Box Jumps (24inches):
3 sets of 10

Depth Jumps withTuck
3 sets of 5

Split Jumps (lunge)
3 sets of 8/leg

Lateral Jumps single leg
3 sets of 5/leg

T-Drill
4 reps

Box Drills
4 reps

Shuttle Runs
2 reps

Liners (300 yards)
4 reps

Done for me, More KBs tomorrow

Thursday Night Bells

Josh and I went at with the bells, emphasis on strength moves

Military Press
32/5/5x5

Pull-ups
5x5

Pistol
24/2/2x1
32/2/2x2

First time in a while with the 32, very nice and pretty easy. required intense pressure but felt strong

Guard Press
20/15/15x3

Way to light for me but good for Josh

Renegade Row
20/5/5x3

Again light but thefocus was on the core for me

Simple because today is agiility and ballistics

Basic Conditioning

took Josh, our 155'er out to the old track today for a basic conditioning session.

Warmup with Dynamics
High Knees, Butt Kicks, ankle walks, flips, march and skipping A's etc.

400 meter runs
1:33
1:34
1:36
1:39

4 runs with a 1 to 1 ratio of work to rest. These were good for me, and the pace was strong. For more repsI would of had to back off.

Tempo Runs
100 meters x 6

Pretty simple but very effective workout. Have a big day of work ahead tomorrow so something light was necessary. Plus, I have not been all this volume of work and with the variety of stuff so just allowing my body to recover so I do not wear myself out.

Questions worth answering, for yourself

I came across an article today and in it were a list of questions that the auther challenged the reader to ask for themselves, under the principle of living your truth. The New Year is a great time for reflection, evaluation, etc. and if you are like me this is probably an on-going process. For growth, learning, experience, opportunity, etc. are things I experience dailiy and there is numerous chances to experience such powerful moments. So in the spirit I wanted to share this with you. Review the questions and if you are up to it, answer them. You can learn a lot especially if you are honest. Enjoy

What makes you happy at work?
What makes you happy at home?
What makes you happy with your friends and family?
What makes you happy when you're by yourself?
What do you love to do?
What would you do with your life today if you weren't afraid of failure?
What's not working in your life?
What are you currently doing that prevents you from experiencing joy?
What's working in your life?
Who's not working in your life?
Who in your life is subtracting value from and adding misery to it?
Can you fix any of these relationships, or should you let them go from your life?
What relationships are working in your life?
If we were getting together one year from today, what would have to happen for you to be able to tell me that you now have more joy in your life?
What's the single most important thing you've learned about yourself as a result of answering these questions?

Prehab, Stabilization and some sprints

Took the guys to the gym for some shoulder/core stabilization drills, joint mobility and then finished them off with a hill walk carring 2, 16kg kbs for one round and a heavy bag for the other and finished with some short hill sprints. While they did the carry I ran the hill of the death as they refer to hit and joined in for the sprints

Great mobility session and everyone felt the fatigue from it. The stabilization drills focused on first doing a circuit of push-ups using the bosu, physio ball, dyna discs and airex pad. We then did rotator cuff drills with the tubes, ball and scap retracts. After this came the carry and sprint session. More mental training and getting local muscular endurance in the shoulders, core, and forearms. They had a shadow session and some wrestling to do today so I am sure they will feel nice and ready.

Me, I am making progress with the guys and tomorrow we will do Kettlebells which I am excited for. But my conditioning levels are coming along quite well and the stabilization stuff is always a welcome addition to any training regimen.

Probably will do some light shadow this evening myself just to get some of the lactic acid out from the sparring yesterday this way I will be fresh and ready to put the kb hurt on myself and the guys

Technique Sparring and Wrestling lessons

Another day with Duce, Frank, Josh and Clint. Today the focus on the first part of the day was wrestling, as is par for the course right now I am observing just to learn and see the flow and movement. Every once in a while Duce uses me as the model for the move so I get beat on...lol

After tiring themselves out the guys (no Duce) and I went at it with some technique sparring. First Frank and I, then Clint, and finally Josh. All our so different in size and ability and considering this was my first ever session of this kind I had a lot to learn and took my far share of shots. Now, in this type of sparring it is not hard but more just learning to flow and work technique and thank goodness for this because I would have taken a beating.

Frank and I worked well together and he really helps to learn the game. Clint taught me a few things as well. He is a trained boxer with immense talent and haymakers that are very technical. He fights at 155 and will be in the Showtime Show on Feb 10th, watch out because as this kid learns more and gets stronger he has a real chance to make a name for himself.

Then came Josh, who is fast and uses his legs well with some pop. He fights on the IFL team and he is going to do very well once his game gets tuned in and relies on his technique and ability. Smart guy.

So those 16 ounce gloves wear on you especially after about 40 minutes and throwing in the grappling or close quarter fighting really wears on you. I felt great and was pleased with my conditioning for the boxing.

Also did 20 minutes of mobility to warm-up

JM/Wrestiling/Rowing/Shadow

An all around day. Spent time with Eric Duce, Frank and Josh at the gym. Duce is an outstanding wrestler/judo guy whom works with Frank and the guys on techniques and I got to watch and play some. More learning through observation.

Did 25 minutes of mobility.

Did 1 minute of rowing combined with 1 minute of shadow for 12 minutes.

Tomorrow will be more Duce and techniques which I will take a greater role as a participate. We will follow this with sprints.

PS My glutes and Hams are really sore from the leg day :-)

Legs

Hit the legs hard today with an emphasis on single leg

Pistols (35 pound plate)
3x3

Jump Switch Pistol
5x2 (each leg)

Imagine at the bottom of the pistol and jumping and switching landing in the bottom position (never fully extended always in the bottom position)

Single Leg Deadlift
25# (2 dbs)/5/5x1
40#(1 db cross load) 5/5x1
60# (1 db crossload) 5/5x2

Around the world lunge
45#plate with 5 steps/leg for 3 rounds x2

Added in dyna disc for two steps/leg for 2 rounds x2


Breathe up (deck sqaut) with bosu

120 straight

Rocks

Yes, rocks as in rock climbing. Today we went to the indoor rock climbing gym. Since we are not certified we had to boulder.

Let me just say this, the rating starts at V0 and goes to V12. Supposed V0 is equal to a 5.10 climb. Ok, basically this means long arms, long legs and light bodies are going to do much better and if you know me I have none of those traits :-)

I have to say I at least was able to accomplish V1 but it took numerous failed attempts. Remember, use your legs because it is not long before the fingers, forearms and arms fatigue and if you are not using the legs then it is a fall to the mat since there is no ropes in the bouldering portion.

We did this for an hour and half before fatigue was to overwhelming but this is great for grip, core, balance, and skeletal strength.

I will now rest and recover


20 minutes of joint mobility

Split Day 2

Started the day with a big Joint Mobility session, 20 minutes followed by about 15 minutes of wrestling with Frank.

Then this evening I met up with My friend Mike for a KB workout

Military Press
32/5/5x5

Double Snatch
16/5x5

Then went and met frank and Clint at the gym for workout three which included a major core section, some free weights, phys ball and med ball stuff. To many to explain and some I cannot explain as I was being creative.

I am super pleased with my strength and conditioning levels. I realize I have all the physical abllity to blow most these guys away the only skills I lack are the fighting skills and those are pretty major, lol. Nice to work with Pros and especially an athlete of Franks caliber

Another day tomorrow

Gymnastics, Workout 2

Rolling, piking, handstands, etc. we did a number of gymnastic exercises tonight which required, strength, balance, agility, rhythm, coordination and partner work. Clint joined in which made it even more fun. He is a very talented young fighter and I am glad to see he is stepping up.

We are fortunate to have some really talented young fighters that train and fight under the Shamrock name. The sky is the limit for these young men and hanging around with us will only benefit them.

Good day, two fun training sessions and another double tomorrow

I did a bunch of mobility, foam rolling and stretch work and feed my body well...now it is nighty night.

Training like a fighter

Christmas is over and the ramp is going up. Over the past 4 days I have done 500 push-ups and 100 pull-ups just something with all the family stuff.

However, today I went back to work with Frank and we hit the cardio conditioning hard. We combined shadow, sprints, rowing (machine with back emphasis), bodyweight deck squats to burpees all in varying circuits. We even shadowed with each other....lol and my goal was to try and hit him in the head :-P. Trust me, this was a heck of a conditioning session.

Headed back tonight for some more work and back on the bells tomorrow.

Hope you all have had a wonderful holidays

Sorry for the vague aspects of the training but I do not want to get to specific out of respect to Frank. Believe me when I say there is pain and suffering...lol

Treadmill?

Ok, this is a first in a long time for me. I met Frank at Club One and he was doing some cardio so I decide to join in. Enter the Treadmill and sprint intervals. Lets just say I decided to push myself and in the process challenge Frank, funny yes but I love good competition. So we went at it for 20 minutes doing various sprint intervals ranging from 1 minute to 1.5 minutes up to 10 miles/hr (max speed). I have not done straight running like that for a bit so I felt awesome

We followed that up with more physio, med ball work...sit and kneeling tosses, bosu ball stuff, etc. Strong workout and another day of fun. Looking forward to tomorrow... :-)

Plus I did 100 pushups ( 2 sets of 50) and 24 pull-ups yesterday and a strong JM sessions)

Today I did 10 parallel chins and 20 dips just wasting a minute.

Yoga is Youthfulness

Did a wonderful 1.5 hour long strong vinyasa class. I felt pretty darn strong and flexible.

What I observed

I have trouble with some of the forward bends and the tightness comes from erectors.

I am doing well with the Twists and Back Bends

My Hamstrings have various levels of flexiblity, depending on the position.

My Hip Flexors/Quads are tight especially in certain hip extension positions.

I have good balance and strength.

I have good static strength in my body, especially the legs and core

I enjoy Yoga and all classes, instructors bring about different challenges

more craziness

Hooked up with Frank today and back at Club One, and this means play time. Again we went at with the physio ball, bosu, dyna disc, reebox core board, med ball, gymnastics, yoga, mobility, balance, coordination, propioception, hand/eye work, foot work, etc.

Just take my word that frank is a freak and that means I get an opp to work on my mutant (lol) qualitites

I did handstands and pistols on the bosu, core board, and discs.
I did yoga hand balances using these same implements, etc

Point is I was impressed by my strength and balance doing some of these crazy unique moves. When we train together we get really creative. He loves gymnastics and I have to admit so do I, plus that explains Rifs awesome strength and athleticism.

In the evening I hooked up with my buddy Mike and did some light bell work

Warm-up Superset
Windmills and Overhead Squats
24/5/5 and 3/3 x2

Clean and Press (1 Kb)
32/5/5x5

2 hand Swing
32/20x5

I am done and beat. I am doing a lot physically and I am enjoying it. I was SUPER sore from Saturday and it felt good but I know I was not the only one....lol

More to come, this is just the beginning. I have to say more core strength and balance is pretty damn good. Especially after todays various fun and games.

Frank and I at it again

Well, well it is time to train for Frank with his up and coming fight on Feb 10th against Renzo Gracie in Mississippi. Cool thing is we will be on Showtime that evening.

http://www.elitexc.com

So safe to say it is time to get serious. We started to train yesterday with an intensive mobility and stability program. Today we took it up a notch and I joined in

We did
Physioball
Med Ball
Bosu
Dyna Disc

all this was our warm-up which lasted about 45 minutes, nice warm-up. Of course he did most of the work since it is about him and not me but I did my fair share. I even did the old Bosu Pistols (both sides up). We came up with a bunch of cool stuff just playing around with various combos of these tools. Safe to say this time around we are using a variety of tools and the bells will soon be incorporated.

Then we finished off with a cool combo ladder of Pull-ups and Dips, here is how it went down
10 pull-ups Frank, 10 me, 10 dips Frank, 10 me all the way to 1 and 1 of each, nonstop he go, I go. This was brutally fun and nice since we could truly push and challenge one another.

We did one last icing on the cake boxing combo using the free motion.

Great workout and more to come. I will do some training throughout this prep time with Frank just depending on what he wants from me.

Thursday, Light Bells

Did a short, quick workout Thursday with my bud Mike

Windmill
24/5/5x3

2 Hand Swing
32/20x5

Short and sweet and not bad for the 4th in a row

Put on the Cleats

Could not get out to the track since after 2 till 6 it is closed for Stanford team training so we went to the park and did some grass work.

Warm up with Dynamics

Cone Drills
Lateral and forward hops (quick feet and long jumps)
triple Jumps
Figure Eights hops, 1 leg
Slalom forward and sideways

Striders
6x100

Light day and effective

100 push-ups
25 pull-ups

Yoga Strength

Yikes, todays class was tough, this particular instructor is tough. Mara, places a large emphasis on strength moves (planks, side bridges, 1 leg balances, lunges, etc) with a yoga spin. So, you get strength and flexiblity and one heck of a sweaty mat so much so that I slip on certain poses lol.

Nonetheless, I like her approach and she is interested in learning about the KBs so extra cool. Great class, great strength, great flexibility, great sweat and great workout. I felt really in tune with my breath which really enhances all the moves, so progress and contentment.

Another great workout. No running today due to the rain

Body, Mind, Spirit, Soul feel great

Meditation

Sunday I had an amazing experience, something I have never felt, a place I have never been before. When I say feel you must understand that there truly was nothing, no feel, no thought, just complete freedom and stillness.

Sunday I was lead through a body work process, no touch just talk. As I sat there listening to the gentleman lead me through a process I begun to feel a lightened feeling in my body, a freeing of thought of my ego, of my mind and as the process, the journey continued it got deeper and deeper and before I knew it I was it a true meditative trance.

Through the process I heard the sounds of cars which became the sounds of waves gently rolling on the sand and then I felt like a stream gently flowing amidst a state of serenity in a serene nature environment and then it was all gone, emptiness, freedom and I was.

After a period of time, how long I do not know I woke myself out of this state and I had an overwhelming and wonderful feeling of peace, of freedom.

I have in the past felt the power of concentration, of focus but never this state. To truly describe what I felt, etc is almost to do it a disservice but at the same time I wanted to share this powerful moment in time and the fact that I feel peaceful and free in my heart and soul.

I am and have been planning to do this meditation course and now I am even more excited to do so.

2 Please

Oh boy have I forgot what 2, 32kg kbs feels like in hands and how quickly I remember.

Clean and Press (2kb)
Warm-up
16/5x1
24/5x1

Work
32/5x5

Wow these are awesome and truly the weight I should be training. My friend Mike brought his 32 over and we put it to good use. I felt strong, especially as the sets went on. Although I am still tender from Saturday in the forearms and arms (especially rt bicep) I feel good about my performance.

Mike is an animal. for a man with little experience using the bells he hung strong and with good technique.

Guard Press
32/8x4

Not too bad, totally new and diffferent move with the 32 but once got used to it they moved well.

Short workout, Mike had to run home early tonight but great and it served its purpose.

The Link to the Picture site

http://bighugelabs.com/flickr/motivator.php

A cool picture

This pic was created by Dave Shoulders Macmillan. This is of me doing the Snatch test at the April 2005 RKC. There is a site where you can create these type of images, once I get it I will post the site. I just love the concept

A Reflection on Life

Christmas is a season a special season. This is time of year for family, friends, and giving. As life continues to evolve we must take time to present our loved ones, our friends, our clients, etc. the gift of love, the gift of thanks.

We never know what life is going to bring on a daily, weekly, yearly basis. So, I encourage people to take time and tell the people you love just how thankful, how grateful, how much you love and appreciate them. Do your best not to miss out on these opportunities because one day they may not be there.

Life truly is short and life truly is dynamic and ever changing even when things seem to be great, tough, constant, etc. in an instant life can take a turn and lead one down a new or different path and those whom you love may not be there to receive your gifts of love.

Do not live in regret, but live in gratitude and be present in the now. Love is a crazy fun roller coaster ride and love is a blessing. So, today, everyday look that special person or those special people in the eye with love in your heart and just tell them you are thankful and you love them

Love to all of you and a special thanks to all of you who take time to read my blog, etc. May this be a happy holidays for you and your loved ones.