Shoulders & Traps - Kettlebells - 10x3…

KB See-Saw Press - 10x3 @ 53lbs*

KB Iron Cross - 10x3 @ 53lbs*

*Superset

Cash Out:

 HSPUs - 10 reps

One-arm KB Military Press - 2x3/3 

AVG HR - 134 BPM 

MAX HR - 165 BPM

Arms: Kettlebells & Mutt Bars…

Two Hand KB Curls: 5x25 @ 53lbs

Mutt Bar  Skull Crushers: 5x25 @ 44lbs  

Cash Out:

Mutt Barr Wide Curls - 3x8 @ 55lbs

Mutt Barr Extensions - 3x8 @ 55lbs

*Superset @ 15 second rest

AVG HR - 112 BPM

MAX HR - 146 BOM

Nutrition Challenge Results...

I recently took part in a 9 week nutrition challenge at my box - Crossfit Synergistics - in Ashland, Ma.

If you want to make huge changes in your body composition, blood work and over health and well being. Try being 100% strict for 30 - 60 days. In the past I cheated here and there and didn't think it made much of a difference but it definitely does. You just need to ask yourself - "Will this chocolate, wine, beer, etc help me reach my goals"? If you would rather have the indulgence then please enjoy. My wife is a lot less strict than I am. That is her choice. Do what works for you but don't beat yourself up over it.

My total Cholesterol dropped from 230 to 194.
My Glucose dropped from 111 to 87.

I followed mostly a Paleo diet but did have Peanut Butter, Brown Rice Pasta and Brown Rice. I drank as much water as possible on a daily basis and tried to eat as much vegatables as I could. I also ate a fair amount of fruit -  especially raisins post WOD. I also TRIED to get 8+ hours of sleep a night.

In addition to my blood work improving I had 12 PR's during the 9 weeks of the challenge including:

- 91 Consecutive Strict Push Ups (20 rep PR)
- 425# Deadlift (10# PR)
- Michael 20:44 (2:49 PR)
- 106# Strict Pull Up (18# PR)

My weight when from 161 to 158 but my bodyfat when from 10% to about 8%. While getting stronger and faster.

Freehand Drawing Of My Dragon Tattoo With A Kettlebell In It's Claw...

Core Training: Kettlebell & Clubbell...

I used the kettlebell and the clubbell this morning to do some core exercises that I would normally just use a kettlebell. I also wanted to keep my session short andf light as more of a back off/recovery workout.

My training looked like this:

Hand 2 Hand Clean - 16kg bell - 40 reps
Windmill - 16kg bell - 20 reps
Figure 8/Hold - 16kg bell - 40 reps
Hand 2 Hand Clean - 15lb cubbell - 40 reps
Windmill - 15lb clubbell - 20 reps
Figure 8/Hold - 15lb clubbell - 40 reps

I finished with:
Hanging Leg Raises - 25 reps

Feeling Great: Because of Kettlebells & Clubbells...

I was just thinking about the fact that I turned 40 this year and feel the best I have in my life! I attribute most of this to my training, my diet and more time for rest and recovery. I have been training with kettlebells for 6 years now (ever since my wife gave birth to our triplets in October 2003) and am still hooked on them. There is nothing better than looking forward to training. I love it so much I have certifications from 3 different places (RKC, AOS & AKC) even though I do not train any clients. It is just a passion of mine.

Recently I have started using clubbells and feel that they are the perfect complement to my training. The clubbells have "filled in the gaps" in my training and my shoulders have blown up size wise while never felling better. They are everything that the kettlebells are....only different!

I feel better at 40 years old than I did at 20. My only question is how young would I feel at 20 if I could have started then??

The main point - find what you like and just do it!

How Do Kettlebells And Clubbells Differ?

As I have begun to train with clubbells in addition to my kettlebell training I have been getting questions about the difference between the two and how they compliment each other. I found a series of articles that deals with that very question.

"Kettlebells and ClubbellsTM do tend to emphasize different parts of the body as you use them. The kettlebell, as used in exercises advocated by the party, works the body in more of a "ground up" fashion. The clubbell works more from the hands down. When you pick them up, they are very clumsy to handle, you constantly try to balance them ".

Read the entire article here - Kettlebells & Clubbells

Kettlebell, Clubbell & Bodyweight Training - 500 Reps...

I mixed up kb, cb and bw training today for 500 reps. I tried to rest as little as possible and hit my body from as many angles as possible. I will time it next time to have a point of reference.

My training looked like this today:

Kettlebell Snatch - 16kg bell - 100 reps
One-handed Mills - 15lb club - 100 reps
One-handed Swipes - 15lb club - 100 reps
Gama Cast - 15lb club - 100 reps
Push Ups - 75 reps
Hanging Pike - 25 reps

Kettlebell & Clubbell Escalating Density Training PLUS Viking Warrior Conditioning...

I felt great today after yoga and pushed it hard. I am going back to carbs today after 5 days off and am looking forward to 36 hours of eating pleasure.

Check out my diet - http://www.kettlebellinc.com/kettlebellinfo/obrien-leanandstrong.php?art_id=0&art_auth=obrien


My training looked like this:

PR One - 10 Minutes:
Swiss Ball Incline Press - 28kg bells - 60 reps
Renegade Rows - 28kg bells - 60 reps

2 Minute Rest

PR Two - 5 1/2 Minutes:
One-handed Mills - 15lb clubbell - 40 reps
One-handed Swipes - 15lb clubbell - 40 reps

Then I did:

Two-handed Hammer Swings - 100 reps
Clockwork Squats - 15lb clubbell - 100 reps

I finished with:

Timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 9 minutes and 45 seconds.

Snatch - 16kg bell - 20 sets of 8 - 160 reps