tag:blogger.com,1999:blog-50972879473395059782024-03-21T17:49:55.337-05:00Mark Wilson RKCOnline Training Log and Random ThoughtsMark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.comBlogger71125tag:blogger.com,1999:blog-5097287947339505978.post-61640525444443789292010-01-31T10:24:00.004-06:002010-01-31T10:34:08.411-06:00Were moving......Please stop by and see me at my new location: <a href="http://www.fargokettlebells.com/">fargokettlebells.com</a><br /><br />Here you will find my new blog, what Fargo Kettlebells is all about, class schedules, a store page with all the strength training products you need to help you reach your fitness goals and much more cool stuff.<br /><br />Also friend me up on <a href="http://www.facebook.com/#/markwilsonrkc?ref=profile">facebook</a> and follow my tweets on <a href="http://twitter.com/markwilsonrkc">twitter</a><br /><br />Please contact me at <a href="http://www.fargokettlebells.com/contact-us/">www.fargokettlebells.com</a> from here on out.<br />Thanks, <br /><br />Mark WilsonMark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-4389844971948905852010-01-01T11:18:00.005-06:002010-01-01T11:25:43.719-06:00Finished off 2009 with PR's.Here are a couple. Dbl kb military pressing the 44's. Hub lift of 45lbs....finally.<br /><br /><object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/a6hvpny94YA&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/a6hvpny94YA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-73548389026446904882009-10-27T18:15:00.001-05:002009-10-27T18:15:26.047-05:0020lb Sledge Lever<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/IbZRjfdXEGA' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/IbZRjfdXEGA'/></object></p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-26472259344540677402009-10-04T09:03:00.001-05:002009-10-04T09:03:42.153-05:00The Truth About Cardio<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/NHyYPwFIHNo' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/NHyYPwFIHNo'/></object></p><p>Craig Ballantyne posted this video that I couldn't agree with more. Get off the treadmill, try the system he mentioned and see the results that come. </p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com1tag:blogger.com,1999:blog-5097287947339505978.post-47541939243343681722009-08-26T09:37:00.001-05:002009-08-26T09:37:40.920-05:00August Bending<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/Nofm2UxZ3YI' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/Nofm2UxZ3YI'/></object></p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-23793746131580224452009-08-22T10:51:00.001-05:002009-08-22T10:51:04.690-05:00Summer Softball<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/gWnPayAoyfg' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/gWnPayAoyfg'/></object></p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-47571669062199074662009-08-08T18:54:00.001-05:002009-08-08T18:54:43.935-05:00Reverse style bending<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/brXQcMp91dA' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/brXQcMp91dA'/></object></p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com1tag:blogger.com,1999:blog-5097287947339505978.post-49976597032921216572009-07-11T08:26:00.001-05:002009-07-11T08:26:05.784-05:00Some bending for Brad Nelson<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/hcoqntOJsy0' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/hcoqntOJsy0'/></object></p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com1tag:blogger.com,1999:blog-5097287947339505978.post-68026478160109951492009-07-06T20:59:00.001-05:002009-07-06T20:59:10.889-05:00Supersets today. Dbl MP/Renegade Row, FSQ/Swing<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/q_VaK_oIsEw' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/q_VaK_oIsEw'/></object></p><p>I love these combos for a quick strength workout.</p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-32362616371024879142009-05-21T19:53:00.004-05:002009-05-22T06:20:14.328-05:00Grilling season....What to do while you're waiting for the grill to warm up...swing the Monster Mace.<br /><OBJECT id=BLOG_video-edfc554b18861b10 class=BLOG_video_class width=320 height=266 contentId="edfc554b18861b10"></OBJECT>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com2tag:blogger.com,1999:blog-5097287947339505978.post-86310317611960197362009-05-21T16:15:00.003-05:002009-05-21T16:57:59.922-05:0060D Double UnderhandI've been bending 1/4" cold rolled steel cut to 5" lately as I work towards the Grade 5 bolt bend. Picked up some 60D nails at the lumber yard yesterday so I thought I would have some fun double underhand style.<br /><OBJECT id=BLOG_video-c19e77d4a4419bb9 class=BLOG_video_class width=320 height=266 contentId="c19e77d4a4419bb9"></OBJECT>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-20071856802691345842009-05-13T17:35:00.001-05:002009-05-13T17:35:21.657-05:00Mark Wilson with the new SLS from stron<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/R1VmbUeSBQg' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/R1VmbUeSBQg'/></object></p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com2tag:blogger.com,1999:blog-5097287947339505978.post-17451810228442378082009-05-12T07:08:00.004-05:002009-05-12T07:13:37.101-05:00Excuses!!! Excuses!!!!!My good friend Brad Nelson SrRKC put up a great article about excuses for not exercising. Read it. Understand it. And do something about it.<br /><br />Click here: http://bradrants.com/blog/whats-your-excuse/<br /><a href="http://bradrants.com/blog/whats-your-excuse/"></a><a href="http://bradrants.com/blog/whats-your-excuse/"></a>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-82224551320991467932009-05-08T07:43:00.002-05:002009-05-08T07:46:42.956-05:00Kettlebells, Calories, Heart-rate Monitors and the Disgrace of AerobicsThis is from a post by Marty Gallagher from his monthly column on Dragondoor.com. I wanted to share it with you so you could see why I feel kettlebells are superior to normal cardio work. Enjoy.<br /><br />My old friend Pavel Tsatsouline once famously said, (and I paraphrase) "At all cost avoid the disgrace of aerobics." Knowing the man for over a decade I understand his ill feelings towards all seemingly mindless forms of exercise. His vision of "aerobic disgrace" is the Sisyphus-like stationary bike ride to nowhere - or sitting on some glitzy machine that cost more than a small car, mindlessly moving along at a "nice" sub-maximal pace, while watching a built-in TV or perhaps talking with your aerobic neighbor about how great "working out" is or how the local football team is doing. The epitome of "disgraceful" would be a Jane Fonda-type workout where a pack of syncopated sissies would gyrate and contort in a group aerobics dance class to the swinging sounds of Britney Spears or some sugary-sweet pop music. Everyone would wear an outfit and no one would sweat. Pavel's disgrace list would likely include any group event that involved music, hand clapping and decidedly feminine dance routines. Aerobic activity needs to be more than "feeling good" about ourselves and our fitness efforts, aerobic activity needs to be maximally intense, sweaty and preferably done outdoors. <br /><br />As I've said before, in fitness effort is no substitute for fitness success. Sub-maximal effort is, in this man's opinion, a complete waste of training time. My idea of aerobic exercise is lung-searing, grunt and pant cardio that forces the individual to equal or exceed some sort of limit, keeping in mind that limits can take many forms. I like running or power-walking while toting a heavy weighted pack; also high on the approved aerobic list would be swimming for miles or hoisting heavy objects for protracted periods. My idealized version of cardio exercise is done outside, sans machines and always resulting in sweat being excreted by the bucketful. Beneficial cardio needs to involve extreme exertion. Man is primordially programmed to run and swim: from the beginning of time until the domestication of the horse, men caught and killed wild game on foot in order to survive? How do you think primal man avoided man-eating predators? If primal man was not physically fit, if he were not a capable runner or swimmer, his life expectancy was significantly diminished. Modern man is the inheritor of primal programming and is a natural runner or swimmer; genetically we are preprogrammed for these activities. There is nothing in our exercise DNA that makes us good stationary bike riders or dancers; there is nothing in our genetic makeup that allows us to reap maximum physical results from minimal physical effort. <br /><br />I cannot tell you how many times over the past decade decidedly fat men have thrown Pavel's quote in my face when I have suggested that a little cardio activity might do them a world of good...<br /><br /> Me: "Look here my good fellow; you are fifty pounds overweight and you huff and puff like you've just run a marathon after walking up three flights of stairs. You should consider adding a bit of cardio activity to your kettlebell regimen to improve your deficient circulatory efficiency."<br /><br /> Them: "Pavel says aerobics are disgraceful! (Belch!) Besides I hate cardio!"<br /><br /> Why I would never have guessed. Basically Pavel's words are being twisted by the decidedly unfit to provide themselves a 'get-out-of-jail-free without doing cardio trump card.' How can you argue with this kind of logic? As someone once said, "a man convinced against his will is of the same opinion still." For this reason I don't spend a lot of time trying to convince the unrepentant unfit that they need some applied cardio exercise - this reluctance to embrace cardio is doubly ironic: unbeknownst to the aggressively unfit, they already possess one of the greatest cardio devices ever invented: the kettlebell. <br /><br />Used intelligently, i.e., for high reps and for an extended exercise periods of time, the uber-simplistic kettlebell becomes the AK-47 of cardio devices. Factually and mathematically, a properly used kettlebell trumps the aerobic benefit derived from uber-expensive aerobic machines or the pump-and-groove-step-aerobic class.<br /><br />In recent years I have worked with obese individuals in an attempt to introduce them to a humane approach towards fitness. One of the goals of any comprehensive fitness regimen is cardiovascular health. When the circulatory system is systematically "exercised," organ functionality and overall health improves. The heart and lungs are muscles and like any other and when routinely exercised they are strengthened and their pumping power is improved. Intense cardio sends torrents of blood rushing down arterial highways, cleansing and cleaning as the blood-flood blasts through the miles and miles of internal plumbing. <br /><br />➢ How do we exercise the circulatory system?<br />➢ Systematically elevate the heart rate for a protracted period<br />➢ How do we lose body fat?<br />➢ Synchronize cardio exercise with cleaned up food selections and gradually reduce caloric intake <br /><br />Invoke and pay homage to the four bullet points and do so for a decent period of time and excess body fat begins melting faster than ice cubes strewn on a hot concrete sidewalk in mid August.<br /><br />Recently I have been working with kettlebell trainees to improve various aspects of their performance. To satisfy my own curiosity, I suggested one of my hardcore kettlebell athletes "strap up" with a Polar F4 heart rate monitor during his intense sessions. My idea was to see what sort of cardio impact kettlebell lifting generated. I thought kettlebell lifting would prove to be a dynamic calorie oxidizer. My hunches and suspicions were confirmed when Jim Ski began reporting his results: hoisting heavy kettlebells in a variety of methods, using various exercises, generated a dramatically elevated heart rate. Ski's results pointed out with mathematical certainty that intense and protracted kettlebell training is an aerobic activity without peer. While running and swimming are fabulous cardio activities, and as natural for an athlete as natural can be, lifting heavy weights for high reps burns more calories than either activity. <br /><br />One critical cardio benchmark, perhaps the critical benchmark is: how many calories per minute are oxidized during a particular exercise? As it turns out, protracted kettlebell hoisting is pretty much in a calorie-per-minute class of its own. The 'burn rates' generated during an extended kettlebell session are nothing short of fantastic. I have reprinted a few sample workouts undertaken by Jim Ski to illustrate the awesome calorie-burning attributes of kettlebell lifting... <br /><br />Sat., 4/11/09 workout I<br /><br />Cardio Extended Strength - low weight slung for long durations<br />Warm-up: 75 Bodyweight squats<br /><br />Two Hand Swings: 20 swings with 24kg K-Bell: 35 seconds of work alternated with 35 seconds of rest for 40 work/rest cycles <br />Total Swings: 800, Total Volume: 42,400 lbs.<br /><br />Duration: 52:45 - including squat warm-ups<br />Intensity: (High)<br />Blended session heart rate average: 150 beats per minute for 53 minutes equating to 88.7% of his 169 max HR <br />Max HR hit during the session: 171 beats per minute<br />Calories Oxidized per Minute: 15.1 calories per minute were burned for 53 consecutive minutes<br />Total Calories Oxidized: 805 calories in 52 minutes and 45 seconds (1 calorie for every swing)<br /><br />Here is another representational kettlebell swing workout: this one was shorter and slightly less intense as expressed in cal/per/minute burn...over 33 minutes Jim averaged a 14.1 calorie-per-minute burn rate. <br /><br />Fri., 4/24/2009<br /><br />8am <br />Warm Up: 51 Bodyweight Squats<br />2 hand swings 20 swings with a 24kg K-bell - 35 seconds of work / 35 second rest for a total of 25 work/rest cycles<br />Total Swings: 500, Total Volume: 26,500 lbs.<br /><br />Duration: 33:01 minutes<br />Intensity: (Light)<br />%ARHR: 85.2%<br />Blended session Heart Rate average: 144 beats per minute for 33 consecutive minutes<br />Max HR achieved during the session: 165 beats per minute<br />Calories Oxidized per Minute: 14.2 calories per minute for 33 straight minutes<br />Total number of Calories Oxidized during the session: 469<br /><br />=============================================<br /><br />Below are the results from a short, 13 minute and 30 second, one hand snatch workout... <br />Protocol: a single 44 pound kettlebell is snatched singlehandedly - <br />10 reps left hand, then ten reps right hand, followed by 40 seconds of rest for ten cycles<br /><br />Snatches @ 20kg 10 left hand reps then 10 right hand reps then rest (40 sec. work / 40 sec. rest) for 10 complete cycles<br />Total Snatches: 200, Total Volume: 8,800 lbs.<br /><br />Duration: 13:27 minutes<br />Intensity: (High)<br />Session average % of age-related heart rate maximum: 91.1% <br />Blended session average hear rate: 154 beats per minute<br />Max HR during session: 165 beat per minute<br />Calories Oxidized per Minute: 14.9 calories per minute for 13 and one half minutes<br />Total Calories Oxidized: 194<br /><br />Note that almost 200 calories were burnt in less than 14 minutes...that is a fabulous burn rate - but it gets even better - keep in mind that on both the dual hand swing exercise and the single-hand snatch exercise half the exercise time was spent resting! <br /><br />The swing protocol was 35 seconds of work followed by 35 seconds of rest for 49 consecutive minutes; the snatch protocol was 40 seconds of work followed by 40 seconds of rest for 13.5 consecutive minutes. This is astounding - in terms of work and work alone, the 800 calories were burnt in 24 minutes of actual work! Ditto the 44 pound one arm snatches - 200 calories were oxidized during 7 minutes of actual work! <br /><br /> The kettlebell seems to be the perfect tool for generating caloric oxidation: the swing is particularly effective and my theory is that the swing strikes a perfect balance between strength and momentum. There is a rhythm and momentum to properly performed swing technique that is conducive for extended performance. The goal of an effective cardio session is to establish an elevated heart rate and keep the heart rate elevated for an extended period of time. The goal of a sensible cardio session strikes the elusive balance between duration and intensity. The kettlebell swing seems to be the ideal heart-rate spiking exercise in that it is a perfect combination of muscle activation and sustainable momentum. Users are able to ignite dramatically accelerated heart rates yet keep the exercise going for a long period of time.<br /><br />I would challenge anyone to find any other mode of exercise that can generate a higher, sustainable calories-per-minute burn rate. While you might be able to generate a higher caloric burn rate for a few minutes, try keeping it up for 30 + minutes. Keep in mind that the sustained caloric burn rates I have highlighted were generated by a 50 + year old man weighing 205 pounds - there is zero doubt in my mind that even higher burn rates can be achieved by younger, fitter individuals. <br /><br />On the other hand without a Polar F4 heart rate monitor you would be unable to determine any of this....I would amend Pavel's famous statement and say - "there is no disgrace in aerobics - provided they are performed in proper sweaty fashion using the AK-47 of exercise tools."Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com1tag:blogger.com,1999:blog-5097287947339505978.post-53278656942602101702009-05-04T19:18:00.003-05:002009-05-04T19:22:02.207-05:00Frustrating Monday equals......many torn pages hitting the floor. Did four more phonebooks after getting through the duct tape tear.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/HDVS7VgihBk&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/HDVS7VgihBk&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-71175472533910950292009-05-04T19:05:00.004-05:002009-05-04T19:17:58.862-05:00Phonebook with duct tape tear.<div xmlns="http://www.w3.org/1999/xhtml"><p>I've been working on static pulls with another duct taped phonebook for a few weeks. I just wanted to pull for awhile on this one and then I started to get the tear. I <span id="SPELLING_ERROR_0" class="blsp-spelling-corrected">surprised</span> myself. I couldn't get through a phonebook in the <span id="SPELLING_ERROR_1" class="blsp-spelling-corrected">beginning</span> of April. I learned some technique changes from Adam Glass at the <span id="SPELLING_ERROR_2" class="blsp-spelling-error">TSC</span> that has helped and combined with other grip training I've been doing, I got all the way through. Look out larger phonebooks, here I come.</p><p> </p></div><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/CiPLYGaEHNQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/CiPLYGaEHNQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-33673353586882081392009-04-23T16:38:00.001-05:002009-04-23T16:39:43.587-05:00Thursday workoutam workout: VO2<br />50 sets of 7 reps with 16kg. <br /><br />I should've kept going instead of cutting it short to go to work. Work could've waited. 80 sets is right around the corner, then i will up the reps to 8.Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-54564786556315578222009-04-21T10:45:00.003-05:002009-04-21T12:06:56.657-05:00Been awhile again.Didn't realize it has been so long since posting. There has been <span id="SPELLING_ERROR_0" class="blsp-spelling-error">a lot</span> of big things going on in my life lately that I will be bringing you up to date on. Last weekend I re-certified as a <span id="SPELLING_ERROR_1" class="blsp-spelling-error">RKC</span> instructor after completing the three day class. More on that also.Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-84021002617529941682009-04-11T07:45:00.002-05:002009-04-11T07:48:11.076-05:00Saturday Morning workoutCard Deck-Ace=14 reps on down<br />Hearts - <span id="SPELLING_ERROR_0" class="blsp-spelling-error">Burpees</span> w/jump<br />Diamonds - Sprint in place<br />Spades - Deck squats<br />Clubs - Lateral jumps over a 8" box<br /><br />Time: 27:36 281 cal HR 147A 166max<br /><br />What a great way to start the weekend. Tore the deck in half when I was done to make me feel better.<br /><br />I'm off to find some plates with a good hub for the hub grip challenge on the <span id="SPELLING_ERROR_1" class="blsp-spelling-error">Dragondoor</span> strength forum.Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-59282584416004358342009-04-09T21:03:00.001-05:002009-04-09T21:03:49.839-05:00Phonebook tears.<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/FOwFgww6yKA' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/FOwFgww6yKA'/></object></p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-91293110621753739892009-04-09T20:33:00.004-05:002009-04-09T21:08:00.125-05:00What a night....Thursday's training.AM workout: 15sec work/15sec rest<br /><br />burpees/jump rope<br />3 min rest<br />hindu squats/mtn climbers<br />3 min rest<br />Power wheel pike ups<br />Power wheel leg curls<br /><br />37:58 352 cal HR 140A 166 Max<br /><br /><br /><br />PM grip work:<br /><br />3-dimes pinch holds X3 R/L<br />25lbs plate curls X 3 sets<br />Card tears - 3 decks<br />phonebooks - 3<br /><br /><br /><br />Doing more bw conditioning work and taking a break from the big lifts after the TSC. I was burnt out on DL and pullups. I've been doing a little grip work everyday and will continue until I can feel that I need to take some time off. Surprised myself with the cards and phonebooks. I couldn't start a PB on Sunday at the Grip and Rip. I was shot physically and mentally. Recharged today I got threw them.Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-88536954264727499592009-04-09T19:26:00.001-05:002009-04-09T19:26:39.875-05:00Senior Russian Kettlebell Instructor Gets Core Workout of His Life!<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/si1Av64iOe0' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/si1Av64iOe0'/></object></p></div>Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com1tag:blogger.com,1999:blog-5097287947339505978.post-73198267638289635112009-04-08T20:44:00.003-05:002009-04-08T20:54:04.357-05:00Wednesday WorkoutAM: grip work<br />Pinch block curls 15lbs 3x5 L/R<br />Card tears (Adam's way) 3 tears with 30 cards.<br />Static pulls on duct taped phonebook. This hurt just like Adam said it would.<br /><br />PM:<br />JM warm up<br />10, 9, 8, etc reps alernating between sets<br />A1 Dbl snatch 32kg 10,9,8,7,6,5,4,3,2,1<br />A2 Hanging knee raise 10,9,8,7,6,5,5,5,5,5<br />26:39 263 cal HR 145 A, 172 Max<br /><br />Good lifts today. Really feeling it in the tendons and arms. Dbl snatches were a great change of pace and the first 3 sets were killers.Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-53412331531255049462009-04-07T17:15:00.002-05:002009-04-07T17:17:49.545-05:00Tuesdays WorkoutJM warm up<br />Grip work-25lb plate curls 3x5 R/L<br />Arm Bar 16kg KB 3-R/L<br />Dbl TGU 2-16kg KB x 3 reps<br />40sec work/20sec rest for 12 min per set<br />cable full ext 19,15,15,15,15,16<br />box jumps 20,16,16,16,16,17,15<br />3 min rest<br />burpees 13,13,12,10,10<br />lateral jumps 13,16,19,14,17<br />271cal 23:00min HR 160A, 177 max<br /><br />Still feeling fatigued from the weekend. More mentally than physically. I digested alot of info and was over stimulated. Need to get some rest tonight.Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0tag:blogger.com,1999:blog-5097287947339505978.post-74652965372170892442009-04-07T13:15:00.003-05:002009-04-07T13:23:10.608-05:00Reflections on my TSC experience..<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW9dJ1GP48daqZhjjQn3iSrsUFSKLiJUOu6EYG0OXiY6iJ_LdoCaKFb0sCYVi1HEu9INH45SmRo_O51Oj5LIO_Vp6QuBFiRlXm9V0jKAHrHmPMZwEIpRGrP7hQ9yhss4rPxPnMCtKhVwo/s1600-h/TSC+006.JPG"><img style="WIDTH: 320px; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5322016199667934226" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW9dJ1GP48daqZhjjQn3iSrsUFSKLiJUOu6EYG0OXiY6iJ_LdoCaKFb0sCYVi1HEu9INH45SmRo_O51Oj5LIO_Vp6QuBFiRlXm9V0jKAHrHmPMZwEIpRGrP7hQ9yhss4rPxPnMCtKhVwo/s320/TSC+006.JPG" /></a><br />Me with Mike Nelson, Adam Glass, Brad Nelson and a really bad ass sledge hammer.<br /><br />This was my first time competing in a TSC or any competitive weight lifting event for that matter. My numbers:<br />BW 226<br />DL 510 PR<br />Pull-up +10kg 12 reps<br />Snatch 32kg 79 reps<br />I’m happy with my number because I hit two of my three goals for the competition. I wanted to hit a 500 DL, I did. I fell short on pull-ups, wanted to hit 13/14. I had completed 13 reps a few weeks before the comp. I had never snatched a 32kg kb for five minutes before. I wanted to be between 60-80 reps. 79 was a number I’m happy with. I now have a baseline of where my lifts are. I will come in better conditioned and post higher numbers at the Sept TSC. I also wanted to comment on those that did compete. It takes a lot to put the nerves aside and step into the spot light and perform in front of an audience. To all those that competed this weekend, my hats off to you.Mark Wilsonhttp://www.blogger.com/profile/17483124206208131803noreply@blogger.com0