Roll up a Skillet

Another feat of strength I learned from Dennis Rogers

Paying for the Doughnuts

This is an interesting article.
My southern neighbors in Alabama have decided that overweight employees in state government jobs have a year to get fit or start paying for free health care.

Beef, Beer and Bells, West Virginia style.

I got in from West Virginia last night after good workshop at Jackson's Mill.

I was gonna do a write up, but host P.J. Wilson beat me to it with this post on his blog.

A big thanks to everyone for coming out, to the Patterson's for opening up the Mill for us and to P.J. for doing the leg work. I am looking forward to KBWV 09.

Inside the Shed of Strength

But Aren't You A Precision Nutrition Guy???

I have used Precision Nutrition in the past got great results. I still endorse it and have nothing but good things to say about either the system or the organization and staff.

So why the Warrior Diet?

A few things led me to this experiment.
1. Because of my station in the RKC ( and it's close association with the Warrior Diet) lot of people ask me about the warrior diet, and my honest answer has been (must be) "I have never done it, so I can't say one way or the other." I need to know.

2. I wanted to do something different. In Purposeful Primitive Marty talks about using 2 nutritional approaches, Parillo (which has MUCH in common with PN) and WD. Both are valid tools which can be Periodized and Rotated. It seemed like a logical thing to do.

3. Will Williams, Doug Nepodal, Jeff O'Conner, Rif, Pavel and others have encouraged me to give it a shot. These are all very smart guys, so I decided to listen.

Here is the first clip of the experience:

A new dietary experiment.

Several years ago when I began lifting kettlebells I was also introduced to Ori Hofmekler's Warrior Diet. The general concept is undereat during the day, overeat in one big meal at night and stick to natural/organic sources of food. I never really paid much attention to it primarily because the idea of not eating during the day didn't appeal to me and I had always had success with frequent-feeding programs such as Precision Nutrition.

Recently, after spending a good deal of time combing through the vast amount of information in Marty Gallgher's new book The Purposeful Primitive the Warrior Diet started to make a lot more sense to me. Then I spent some time with several of my RKC colleagues who swear by it at the CK-FMS workshop.

I often treat my own training as a laboratory of sorts, testing things on myself, then on clients. Most recently I did this with a modified version of Alwyn Cosgrove's Warp Speed Fat Loss and dug the results.

Anyway, the next experiment for me: The Warrior Diet. I am comitting to 100 days of it, beginning today, August 18th. To measure compliance, I'll use the 90% rule of Precision Nutrition, which means that I'll have 90 out of 100 days of compliance to the WD guidelines, minimum, since there is only 1 main meal each day.

I am excited to give it a go and will be posting updates as I go along.

Defense against unruly paper...

You know what is cool about many of the Feats of Strength I have been learning?
Destroying things? Of course! But there is also the inherent sense of Justice in doing so.
How often has a phone book or deck of cards offended you in some way and there was nothing you could do about it?

Well, thanks to Dennis Rogers, I am no longer powerless against these thoughtless objects and their senseless transgressions against humankind.



Tearing in Toronto. These Coupons flung themselves off the shelf at me and nearly ruined my vacation.




The dreaded Yellow Pages. Appearing on your porch without an invitation, if you bring them in you house they WILL NEVER LEAVE. They will infest your house for years if you don't throw them out. I rip them in half to make sure they NEVER bother anyone again.

Learn to defend yourself against these Paper Villains! Click here to learn how!

Strengthen the Chain

The old saying about weak links in a chain is the truth, we all recognize that. The hard part is setting ego aside and working those weak links.

At the CK-FMS workshop last weekend Gray Cook talked about ignoring weak links as being analogous to driving over a pothole at a high speed. If you go through it fast enough, you barely notice it, but it is still there, waiting to break. This way of thinking, coupled with his assement of my right knee: "You're about a year out from a scope if you don't fix it...", has changed my approach in my own training quite a bit.

Over the course of the weekend much was said about how training is not meant to be entertainment (Although I do find it to be just that) and that as professionals we should give our clients what they need for improvement, not what they think they want for entertainment.

Of course I must extend this to myself.

So today's perscription for me: Get-ups, slow and controlled, pausing in different spots, working back and forth in those spots, finding depth. I am reminded that mastery is simply finding depth in the practice of the basics.

It's humbling to drop back in weight and do Get-ups perfectly each and every rep, pausing in the weak parts, hanging out there, finding the exact alignment required to stimulate the desired nervous system response. Today I rolled around in the park with a 16kg kettlebell doing just that. Just because I can do them heavier doesn't mean I should.

My priority number one in training at this time is strengthening my weak links, particularly my right knee and wrist. I want my chain to be unbreakable.

Spartan Diet Secrets REVEALED

News that's New

We are back from the North country, I will try to post a few photos in the next couple of days and talk a little more about it, very good vacation. Niagara Falls, Niagara on the Lake and Toronto over the course of 5 days was a bit hectic, but a lot of fun.

On the kettlebell front, my friends and RKC colleagues Kenneth Jay (the Dane of Pain) and Mark Reifkind (Rif) were both promoted to Master RKC over the weeknd at the UCLA RKC certification. BIG congrats to them both for a well-deserved honor!

Back to normal for a a couple days before heading to Minnesota for the CKFMS certification!