Debrief for Art Museum Training

26 bodies, instructors and students, attended and this class. Phil and Gary held the bottom of the stairs, and introduced kids to bells. Jennifer Morey RKC 2 x 12kg and your narrator 2 x 20kg hit the stairs, and rolled up the whammy.

Double Jerk 10/Stairs
Double Jerk 15/Stairs
Double Jerk 20/Suicide Stairs

Snatch 10rl/Stairs
Snatch 15rl/Stairs
Snatch 20rl/Suicide Stairs

Swing 10rl/Stairs
Double Jerk 15/Stairs
Snatch 20rl/Suicide Stairs

My time 28:45

Nancy & Audrey McKenna clocked a miscued version of the workout in 25:19, and hung at the final 3 flights of my final suicide shuttle, and motivated my final flights with their own gracious speed. These two girls and Mother Daughter, righteously fit, and know how a team works. Thank you Nancy that last twist of the night was raw. Slainte!

Jennifer Morey RKC 2 x 12kg kettlebells finished between the McKillers, and myself.

Phil Scarito of DV8 Fitness and Gary Berenbroick, of High Level Fitness in Bryn Mawr, had excellent showings from their students, and Mike Barbato RKC of Precision Kettlebells sent one young buck our way. Many thanks to all, and to High Level Fitness and DV8 Fitness for supplying kettlebells. The pair of 3rd generation Dragon Door black beauties felt nice on the snatches.

Your narrator, after finding his bike at the trolley station, still secure yet with two flat tires, has decided to stay home tonight, in order to set a goal of staying sane, and beginning to save money for a trip to Atlanta, involving a Danish guy, a Southern gentleman, and a Jaguar R Series over the Independence Day weekend.

Do not adjust your monitor, the evolution will soon be televised.

Oscar Uniform Tango
Whiskey

ALERT

Team,
I regret to inform you all that you are required to attend the Art Museum Training event next Thursday, 30 April, at 730PM. This will be the final PM Old 97 workout until late July. Here is what you need to know.

The parking attendant was not there last time, parking was free. If he is there, pay 8.00. If you choose, pull in front of the museum, dump your bells, drive around the circle again and attempt to find a spot on a side street.

If you do not know the back roads, you can meet me at my house and follow us. . .

You must BYO Bells if you have them. Phil, Gary, and I will supply as many bells as we can, however we need your help. Ladies a pair of 12kg bells and gents a pair of 16kg bells or heavier. We will be hitting push jerks and snatches in between the stairs.

The workout will begin after a Jerk/Snatch Tutorial. If you do not yet know these moves, you will default to the King of drills, The Swing. . .

Here is the workout. Practice if you dare.

Full Stairs
10 double jerks
Full Stairs
15 Double Jerks
Suicide Stairs
20 Double jerks

Full Stairs
10 Snatches each arm
Full Stairs
15 Snatches L,R
Suicide Stairs
20 Snatches R,L

Full Stairs
15 snatches each arm
Full Stairs
20 Double Jerks
Suicide Stairs
20 Snatches each arm

Time this workout if you choose. 35 minutes is an excellent time.

The 'full stairs' no longer includes a trip to the East Door, you must simply reach the top of the stairs and step over the grate with both feet.

I am looking forward to this. . .

W2
--
Will Williams
Senior Russian Kettlebell Challenge Instructor
National Strength and Conditioning Association CPT
http://www.dragondoor.com/?apid=0311

Post Script [my practice]
Friday 24 April
Pull Ups 3,5
40kg loaded cleans x 2,2,2
Single leg dead-lift 40kg x 3r,l
Pull Ups x 5 sets of 1, high.

60 minutes later
24kg bottoms up presses and cleans.

Main Line School Night
Session 2, lesson 4 of 5.

Single Leg Deadlifts, Get Ups, abdominal 'bracing' [breathing exercise], swings, pull ups, alternating military press.

SLDL- 1 kb, contra lateral, sets of 3 and 5.
Had the kids approach the bell with a suitcase deadlift negative, followed by extension of the free leg in the air behind them. From that position, they tightened up and pulled to a single leg lockout, from there, a set of 5.

Get Ups? 3 naked left and right. 3 each arm with a light bell. After two sets of SLDL, they hit a set of 2 each arm to develop a lat, to bridge the space between the shoulder and hip.

SWINGS: double swings for some, heavy one arm swings for most. On line, the class rotated between two squads of 8 bodies, from the swings to the pull up bar. Sets of 1 and 2 pull ups were fired off after four rounds of swinging.

Static Position Stepping Swings. You just had to be there for this one, I can't even put it in type, it was beautiful. 9 minutes of glorious glute-ification.

Alternating Military Press: The kids had never gone over the press, nor the clean, but with Getting Up a priority these days, they went from locked out to racked efficiently, and without catasrophe on the clean. So they drilled 3-4-5 as squads, and took two pulls on the chinning bar between Presses. To finish, they grabbed a set of 5 double military presses.

As I blog this, I am listening to the ultimate rainy day CD, 'Dirt' from Alice In Chains. From the city where rain became fame, AIC were the grunge metal premier. I have hauled "Frank"

up to my room and have been pressing him 1-2-3 times and then pulling for 5 on the TAPS rig out back. I slept most of the afternoon and woke up to a gorgeous, sunny 630pm. I rode 3 miles on my bike to the class, and when I emerged from the large intestine of Lower Merion High School the clouds had waged war upon us and there was a 45 minute thunder storm that made my ride home even more of a treat. So I'm pressing inside, pulling out, and letting the spring rain do it's thing. I hope you all had as groovy a holiday as mine.

Only to return,
W

Post Script

Today I set up the TAPS rig in the backyard of the Stud Hut. Vinnie jetted to O.C.. MD. I ratcheted it up and began pulling. High. Higher than ever on that bar. I dusted the bar with baby powder and pulled with my Precision Kettlebells black tee. Observe the height of my bodyweight tactical pull up.

Debrief abstract

Sunday 04052009
Mobility training

Tuesday 04072009
5k shuffle

Friday 04102009
32kg Press ladders to 5, twice.

Pull ups are hot right now.

I have averaged 3-5 sets of chinning variations every day at the Joe. Variations means alternating my grip. Previously I hung from the steel arch. Now, there is a pipe, roughly 1" in diameter, which I insert perpendicular to the double steel arches. The 'pavilion', or the smokers corner behind the store, is where I do my work. My grip strength is onboard, so stepping onto the top of a picninc table, and then reaching up to assume the bar, and hang with my feet over 48 inches clear of the curb, is not as dangerous as it looks. Soon there will be oven mitts and other means of toughening my grip in play. The reps all feel blessed upon my shoulders, and my elbows have not bothered me after 20 or more sets each week. When I began hitting many sets on my TAPS rig in September, my elbows bothered me within two weeks. The chins with a supinated, or 'palms in' grip, must balance out the straight pull ups. All reps are from a dead-hang, and I clear the bar to my collar bone 90% of the time. When I can't kiss the bar with my neck, I dismount. Only solid reps count, and only reps that count will get Daddy paid.
Sets of 8 reps with supinated grip and sets of 3-5 pronated have boosted my shifts at work and the muscularity of my arms, shoulders and back. Verily, 'tis chinning a bar that still defines my measure as a man after years removed from the Corps!

Injury: Downtime: Two bodywork sessions between Friday the tenth and today. Today I trained for the 1st time in 6 days.

Art Museum Stairs
Full stairs
20kg Double Kettlebell Jerk x 15 reps
Stairs
DBL Jerk x 10
Suicide Stairs
DBL Jerk x 20

Stairs
Snatch x 10 LR
Stairs
Snatch x 10 RL
Suicide Stairs
DBL Clean and Press x 5

Stairs
DBL Press x 5
Stairs
Alternating Press x 10 each arm
Suicide Stairs
Snatch 10 RL

Gruesome workout. Lots of people staring and asking questions. The reality check of this workout is that Double overhead drills rather than high-rep swings are the perfect compliment to the Stairs. All 97 of them.

Main Line School Night session II.

As opposed to bringing 6 of 6 core RKC drills into the mix, Phil and I have decided to scrap the Clean and Snatch, and focus on Swing, Get Up, Press, and Squat. Pull Ups, Squat Thrusts, and Deck Squats are also on the menu.

5 x 90 minute sessions is enough to cover the 6 drills, yet 'covering' them is not enough. Phil and I were concerned that the kids would feel that they did not get their money's worth if they only prac app'd 4 KB drills, however, when we learned how much clock was ate up in attempts to teach the first class the clean, we reduced our vision. And by doing that, we expanded our ability.

I did not write this.

The Science of undereating

by Ori Hofmekler

Generally speaking, scientists and science have shown clearly that when you undereat, the brain exercises exactly like a muscle exercises. Brain-derived growth factors are triggered and new brain cells are produced by stem cells. Tissue recycling - a controversial issue - occurs. Nonetheless, scientific thinking is dogmatic.

They postulate:
"If this is the Prediction then let us start isolating

diet elements. Let us isolate the calorie intake alone. Let us then analyze the
exercise element alone. Then let us combine the overall diet element and the
overall calorie intake element. After that, let us examine the exercise
elements and see how the two - exercise and diet - interact."

I contend that these sub-elements cannot and should not be separated. For example, a person adhering to the principle of intermittent fasting, as outlined in the Warrior Diet, should under-eat during the day followed by night eating. After a period of time they will find that appetite and food consumption, their choice of foods, even their taste preferences, will change.

This usually manifests within five to six weeks. If you follow this eating
cycle for a protracted period, you will eat differently and crave different
foods. You will naturally develop a taste for foods at the bottom of the food
chain. Your appetite and preferences will morph and become different. You
literally will undergo a transformation in habits and tastes.

According to Dr. Mark Mattson, a leading researcher on intermittent fasting, participants who follow a one meal per day cycle have shown a natural tendency to reach a full sense of satiety on a lower calorie intake than the fixed calorie intake requirements imposed in studies. This skews results: instead of letting the participants follow their natural instinct, to eat less and feel full faster rather than observe how a one-meal-per-day approach naturally morphs caloric intake downward, participants are force-fed. They had to keep eating, against their will, to comply with the study's fixed calorie intake terms and precepts. With all due respect, it will take years before researchers realize how things really work in real life. There are so many variable and complexities, various elements are intertwined. There is the feeding cycle element, the food/fuel element, the calorie intake element, the exercise element - there are changes in food availability, and don't forget the gender element! It will take scientists, using classical analysis, forever to analyze and dissect these findings. Perhaps in the distant future science will come to the conclusions what we already know to be true! We already have so much empirical evidence, so much real life experiences, that one can only hope that science will eventually catch up.

Claim back your body!

With David Whitley in town. . .

RKCs Jennifer Morey, Gary Berenbroick, Phil Scarito
Senior RKCs David Whitely and Will Williams

Co-starring
Brian Shane, Joshua Holmes, Jackie Murphy, Nancy McKenna, Audie McKenna, Mike Krahling, Dave Arey, John Nguyen, Deb D'Ginto, Hubaki, Ryan 'The Ripper' Tobin, Alison 'Daly Mouse' Tobin.

Joint Mobility, instruction, work. 730PM. . .

The Wreck Of The Old 97'
Philadelphia Museum of Art

5 Heavy Swings
5 overhead reps [double or single press or push press]
Full Stairs

10 Swings
5 overhead reps
Full Stairs

20 Swings
5 Overhead reps
Suicide Stairs

Suicide stairs are the 6 flights of 10-12 stairs run in shuttle format.

My workout

40kg swings x 5
32kg jerk x 5 left
stairs

40 x 10
32 x 5 left
stairs

40 x 20
32 x 5 left
suicide

40 x 5
32 x 5 right
stairs

40 x 10
32 x 5 right
stairs

40 x 20
32 x 5 right
suicide

40 x 5
21kg double jerk x 5
stairs

40 x 10
24 DBL x 5
stairs

40 x 20
24 dbl x 5
suicide

My time was less than 33 minutes. Some girl and her daughter did it in under 30.

Sick.

Philadelphia Museum of Art

Tonight, Thursday the 2nd, 715PM.

Guest Instructor David Whitley.

10.00/student
5.00/BYO Bell

Call me for details
610.883.7455