Tuesday, December 2, 2008

Snatch Test

I had a bet with Swami and Galan that by the end of the year I could get 100 snatches in less than 10 minutes. They had some weight loss goals.

I was thinking all day: How hard could it be? I’d set the Gymboss to 30 seconds and the egg timer to 5 minutes. All I needed to do was get 10 reps in every 30 seconds...of course that assumes I could breathe (generally accepted as being over rated). After 60 reps I knew I wasn’t going to make 5 minutes and had to readjust the egg timer. I think I did it in slightly under 7 minutes. It was my first attempt and I learned a lot from the video. Lots of work to do, but still it was a goal.

Snatches 24kg; 5 x 10/10

Thursday, November 27, 2008

Giving Thanks

Not a big fan of the AM workouts, but that’s what I needed to do if I was going to squeeze one in today. Busy week so it had to be done. A quickie:

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Sunday, September 21, 2008

A Geriatric's 80-Pound Kettle Bells

By EUGENIA KLOPSIS April 9, 2007 The weather is too cold for spring, and I actually see a few snowflakes when we get a call for an EDP in Sheepshead Bay. "Imagine that," Bronson says, ignoring the call. "Snowflakes." I read the computer screen: "An 85-year-old male, combative, yelling and throwing things." I read further and note that PD was also called.

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Tuesday, July 22, 2008

A Hero Lost

Today we honor and celebrate the life of Ray Brytowski - the man we call husband, father, brother, grandpa, great grandpa, son and friend.

In these few sentences I will not be able to account for all the things my father meant to me and Ray meant to everyone. The many lessons I learned from the man who had a deep love of family, a wonderful sense of humor and an incredible amount of strength and integrity.

This man I call father was fiercely loyal to our country and served in the Air Force for 20 years. It was while in the Air Force that Ray met his wife of 56 years - Betty. Those of you who were blessed to be someone my father called friend knew that he would of given you the shirt off his back, without a comment or complaint. And although he was never an outwardly religious man, he certainly lived his life with strong morals and values, respecting and caring for people. That is not to say he didn’t tease anyone who had a sense of humor. Ray hugged and kissed continually reminding us that he loved us.

My father was a cheerleader for all three of us kids and was even awarded “outstanding Cheerleader” from my sister Patti’s senior volleyball team. Dad was at every event we participated in, cheering us on to success, no matter how good or bad we were in the sport. Whether travelling the countryside with Lynn’s drill team or teaching me how to snap a football for a single wing offense or breaking his wrist in the father daughter broomball game with Patti…my father was in his glory while participating in our activities.

My father’s love didn’t end there… his devotion and admiration for my mother was always an example to me and my sisters. Even through his Parkinson’s and bouts of cancer, his concern was for his “Betsy”. My father also found a great deal of joy in the company of all his grandchildren… full of love and happiness whenever he spent time with any or all of them. His joy was topped off with the recent arrival of his first great grandchild Ashley.

Although I have only scratched the surface of whom and what my father was all about- none of this is a surprise or news to those who knew Ray. The depth of his character, the love he felt for family and country penetrated quite deeply. Ray was not a man who needed or wanted a great deal of attention, he simply received it because of the kind hearted man he was. And although he not physically with us, I and many others will be forever touched by the man I call my best friend!

In Loving Memory - Ray Brytowski 1928-2008
The 567th Strategic Missile Squadron

Monday, June 23, 2008

Where are all the Heroes?

Is that a Flashdance song? Crap, now I have the 70’s running through my head. I’m going to have to listen to KT’s High School Musical video to get that out of my head. (Kind of like eating liver to get the foul taste of lima beans out of your mouth.)

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Monday, June 9, 2008

I had no horse.

It honor of Big Brown’s loss at the Belmont, I officially ran out of steam.

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Sunday, June 8, 2008

The Busy Man’s Workout.

I tried something like this last week and I loved it. It’s not your fat burn zone or cardio workouts. In fact it is not intense at all. But by its very nature I actually spend less time huffing and puffing in the gym/basement. I managed what I consider an incredible work load last week, and even today I can tell that my muscles have been adequately fatigued. What did I do?

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Wednesday, June 4, 2008

Decisions, Decisions

I had two great and hard (though undocumented) workouts so far this week. Yesterday I was wondering where was I sore and which workout was it from. Today’s emphasis should have been a grind, but I decided to go with a ballistic to flush out my legs. Monday I did 32 Kg swings for the first time and I was still feeling the after burn.

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Monday, June 2, 2008

Slaying the Dragon.

I don’t know about slaying, but I definitely battled one of my dragons today – Kaitlyn’s school district. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX It’s very trying. Very draining.

The point is, though, that we all have our ‘Dragons.’ Galen with his rehab. Swami with his ‘motivational issues.’ Whatever. These demons are enough to bowl us under and they have many names: complacency, immediate gratification, fatigue, time constraints, denial, gluttony, ambivalence, physical limitations, the Green Bay Packers, and Lite Beer. I could go on and on.

What I’m trying to get at is this: We are each of us a Hero. That’s what the banner says anyway. And I like being a Hero, a Hero for Kaitlyn. (If you knew the whole story, you’d say, “Wow. She’s come a long way.” And she has. There’s still a slew of ‘Dragon’s yet to slay. But I’m going to keep at it. I’ve got time, a little meanness, and a whole lot of stubborn on my side.) But as Heroes, we’ve got to watch each other’s backs too. Prop each other up and cheer each other on. I’m talking about commitment and accountability brother. (The crowd roars.)

I correctly predicted that this blog was dead. Summer’s starting to show its ugly (and busy) mug, and I’d rather be grilling than typing at a computer. Well, it’s time to beat this horse some more. I’m not sure what’s going to help Swami motivate. (Maybe if he started posting some of those great articles he e-mails.) Galan is ready to start a new 5x5 program once he gets the doctors approval. Me? I’ve gained a ton and am close to my original weight. It’s a combination of lack of accountability, gluttony, and weight training without the added cardio work that keeps me in the dreaded ‘Fat Burn Zone.’

What d’ ya say boys? (One cricket chirps softly in the background.)

Tuesday, May 20, 2008

Road Warrior

I was in Milwaukee the past two days for work. I usually drive since it would probably be the same amount of time as flying with the additional hassle factors. So, I packed my gym. I brought Svetlana the 16Kg kettlebell. I don’t usually like to use the hamster equipment that hotels usually stock. But I liked this. It was like having the breakfast of Champions Monday and Tuesday mornings...IRON.

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Wednesday, May 7, 2008

2 weeks out

Well I'm two weeks out now and I think I'm doing pretty good. I can walk mostly normal. In the morning, things are a little stiffer all around, but the swelling from the previous day is gone and its not long before I'm loose.

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Wednesday, April 30, 2008

Scoundrel Workout

Galan, in response to your question: I named my new 40kg Bouncing Betty after an anti personnel mine that springs from the ground spinning and exploding. I figure if/when I get that thing off the ground she’ll be shredding me, but in a good way.

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Monday, April 28, 2008

Meet the Girls:


Bouncing Betty, Big Bertha, the Medusas, Svetlana, and Sonya.
Not pictured is Kummel. He’s basically worthless. I’d use him as a door stop, but I’m afraid the door would break his handle, then he’d be worthless and no good to even himself ; )

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Saturday, April 26, 2008

Day 5

Friday was Day 5 since I got the ok from my orthopedist to begin weight bearing. The break was almost fully healed. On the x-ray, there was just a tiny piece on the very tip of the break on the very outside of the tibia that looked a little fragmented or "mushy" yet. The same piece but much bigger was why I got 4 more weeks from my Week 5 appointment...

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Friday, April 25, 2008

Day 4


Workout:
10 reps of squats on the Smith machine with the bar (15 lbs. - assisted)
10 reps of squats on the Smith machine with 20 lbs added

20 reps on the hamstring machine at 50 lbs.

20 reps on the quad machine at 12.5 lbs, and no more cheating.

Road bike for 30 minutes, 7.4 miles, 205 calories burned, 120 bpm. Level 6.

I'm also able to manuever stairs pretty good. If I lead with my good leg, its real easy. But I'm even able to alternate lead legs (like normal), this just takes a little longer and I'm more careful when fully supporting my body weight on my right leg.

Thursday, April 24, 2008

Day 3

Workout:
20 reps on the seated squat machine at 80 lbs.
20 reps on the seated squat machine right leg only at 20 lbs.

20 reps on the hamstring machine at 50 lbs.

20 reps on the quad machine at 12.5 lbs, and I still had to cheat with the good leg to get to the top.

Road bike for 30 minutes, 7.5 miles, 195 calories burned, 130 bpm.

Tuesday, April 22, 2008

Day 2


Pushed a little harder today.

Workout:
10 reps on the seated squat machine at 60 lbs.
10 reps on the seated squat machine at 80 lbs.
10 reps on the seated squat machine right leg only at 20 lbs.

20 reps on the hamstring machine around 40 lbs.

10 reps on the quad machine at 20 lbs, and I still had to cheat with the good leg to get to the top.

Road bike for 30 minutes, 6.4 miles, 164 calories burned, 105 bpm.

Ghost Town

Where did everyone go? I take a little hiatus and this place is a ghost town! Doc gave the ok for weight bearing and driving yesterday. So I drove to Snap and biked for 20 minutes. I went 4 miles and burned 90 calories. My heartrate was 61 bpm. It was a happy day!

Thursday, March 6, 2008

Technical Update #3 - Change in Expandable Posts

I have made an change to the code for expandable posts. Now the Read More link will only show on posts that have expandable content. I only need you - the poster to do one thing. For posts that do not need to be expanded. Delete the span tag readmore and the /span tag. Enjoy

Monday, March 3, 2008

Something new.

Moved the black thing and set up the Nordic Trek circa 1985. Thought I’d toss it in for something new.

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Wednesday, February 27, 2008

Asterisk!!

I had a great idea for a workout. I started to tackle it and was on the down slide when I realized I didn’t have my heart rate monitor on. I felt like tossing in the towel, but pushed through...

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Don't be shy

I don't get it. Swami had a great workout Tuesday AM. He documented it in an e-mail so we could trade opinions - and he doesn't post it. I don't get it. Why not give yourself credit for a great workout.

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Monday, February 25, 2008

Getting Stronger

Each day upon entering the weight room you demonstrate a desire for excellence that makes you someone special. Special, because few people possess the dedication and strength of heart required to regularly work hard at something this difficult. Upon completion of each workout, you can and should feel proud, for you have just moved one step closer towards reaching your full potential and the ultimate goal of and being the best you can be. — Mike Berry

Sunday, February 24, 2008

Weekend workout.

I was thinking that I may be cheating myself by spreading out the swings. So I tried a slightly different approach. (That’s one of the great things about kettlebells – their versatility.) I alternated Svetlana and Medusa swings. It looked like:

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Friday, February 22, 2008

Fabulous Friday

Started out with a full set of clean and presses with Svetlana. I was going to follow-up with swings and cycles but decided to switch to a variation on the VO2Max workout with two minutes of snatches using the 15 second work/15 second rest cycle and then hopping on the rollers for 2.5 minutes. Since I’m not very proficient with the kettlebell snatches I wanted to see how I would do when racing against the clock.

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Bionic Man

Here is the my story for how I went out of town skiing for the weekend and came home with titanium in my leg!

We left for Denver, CO on Valentine's Day. We got our luggage, rented our SUV, stopped to buy lift tikets and groceries, and headed out to Brekenridge, CO where we rented a nice three bedroom cabin with an outdoor hotub. Once we got to the cabin, we unpacked a little and headed to town for our dinner reservations at the Blue Lagoon, and great place that was perfect and served a very good steak.

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Thursday, February 21, 2008

My Second Time

Kettlebell session #2: I missed the opening swings running late ;(. I jumped right in with presses. 24kg bell 5 reps x 2. Arms like jello! Things went downhill from there. We did a couple of sets of squats. I dropped to 16kg. Windmills. My arms are giving out. TG with 8kg!. Because I'm slow, I'm always the last to finish so I'm not getting any rest. Overhead walk, Dragon Walk! Much easier this week. Finished with 24kg swing. 20 reps. My arms will so week I could barely shave!
I'm working with Lifetime to get kettlebells oput in the open.

Is it that time again?

I'd better bet a post out before an angry Scoundrel gets on me! It's been a busy week, but I got in 3 days of racquetball and another Kettlebell session. I was 274 on Monday! How about I split out my entries.

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Wednesday, February 20, 2008

BRUTAL

I always hate when it’s been more than a couple days since my last workout. I feel like I’m banging off the rust. So I was not looking forward to today’s workout. After a long weekend with KT, it’s been almost a week since my last workout. On top of that I was feeling a little stiff and sore...probably from the weather and since it’s been so long.

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Monday, February 18, 2008

Injured in the line of duty.

This is a salute to our comrade in arms.


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Thursday, February 14, 2008

I’m melting!

Took some measurements. Very unscientific.

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Happy Valentine’s Day!

Svetlana and I did a different dance today. I tried to start out slow but you know how that goes. I tried snatches for the first time.

I decided to do clean and press 5 sets of 5/5/5/5 which nets the same amount of reps I was doing. I was going to bike, clean and press, bike, and snatch; similar to yesterday. I was only going to do snatches at 5/5, but wound up doing 10/10. Oh well that’s just me. I banged the heck out of my left wrist. Tried a couple different things that seemed to work with the right. They were murder on my palms. Obviously I’ve got a long way to go.

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Racquetball Wednesday

Racquetball today: A sweep! Won 3 cut-thoats and a doubles! Could it have been the kettle bells?? Or was it the new strap? The cut-throat games were with Big D and Mr. D. I came from behind 13-7 to win 15-13-4. The second game I was stuck at 12 while the other 2 were in the low single digits. Big D made a run and it was 13-12. Then I won 15-13-7. The third game I wasn't so merciful and won 15-6-3. I played doubles with Mr D and Mr T and Super D was my partner. We won 15-10, but it wasn't easy.

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Wednesday, February 13, 2008

The Inner Game of Kettlebells.

(The big push.)

I was sore today. Knot in the shoulder. Knot in the back. Glute’s were sore. Quads were sore. Feeling old. Had a zit in a very inconvenient place.

MIND TRICKS!!

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Tuesday, February 12, 2008

My First Time

I got up at 5AM this morning to make the drive to the St. Louis Park Lifetime Fitness for the 6AM Kettlebell class. John Rock was the instructor (Good name for a kettlebell instructor). There were 6 of us for the class. You need to get there early to get a 24kg bell. I started with a 16kg bell. We started off with 2 sets of 15 swings (2 handed)

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A Little Perspective.

Today someone I care for deeply reached a milestone. My eight year old learned to jump. Not out of a plane, into a pit, or over a bar. Simply, off the ground. A mere two inch leap. Never before has she been able to get both feet off the ground at the same time.

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Monday, February 11, 2008

Catch up

Need to catch up on my last few workouts.

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The New Jocks are Here!

Today in the mail arrive my long sot after Bike jockstraps. When I started playing racquetball last year, I didn't know how long it would last and low on my list of necessities was a jockstrap. Well.. several weeks ago while playing I was running after a ball in the back court and the ball took a funny bounce in the corner and in the effort to hit the ball, I hit something other than a raquetball and was dropped right down. Yeah it was funny. Ha Ha. So I decided the time had finally come to purchase an 'athletic supporter'.

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Running after the ball

I tried something new this morning. Running after the ball. I had made up my mind this morning that I was going to try to run down all the balls today. I had an interesting result. I won! I played Super D and Mr. R in cut-throat for the first game. I came from behind (9-9-13) to win 15-9-13. (A few service aces helped too ;) ) Then played Mr. S and Mr. R. Mr. R came out on top in both cut-throat. But I was in each of the games 9-12-15 & 7-12-15. My shots were letting me down today. Especially when I was serving.

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Saturday, February 9, 2008

Brother, Can You Spare Some Pins?

The long awaited, somewhat anticipated bowling update. As you know, Galan, The Captain, and me joined a mid season bowling league. Well... We're 5 weeks in and are in 5th place. Galan and the Captain doing fine with averages of 168 & 170 while I'm bringing up the rear with a 133 average. I've got some stats if you're interested. Bowling Standings (Scoundrel will love it!)

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Friday, February 8, 2008

The Riddler

I’m still trying to riddle out the information I posted yesterday. There’s virtually no toning down the swings. Those will have to be my high intensity days. Besides I love those.

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Thursday, February 7, 2008

Great Quote

I came across this great quote: "I don't race to win, I race to see who has the most guts because if the race comes down to who has the most guts, I will win."

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David Whitley RKC

This was too cool not to post.



Iron Tamer

Quest for fire.

I want to document some of my recent reading to share my findings with you guys. I’m not going to rewrite the articles that I read so there will be several links at the end.

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Wednesday Racquetball

Cut-throat and doubles day. Started out playing MR. D and MR. T. Lost 14-15-9 (MR. T on top) Then with MR. R and MR. D. (MR R coming out on top) Then doubles. MR S and MR D continued their dominance over me and MR R. Winning 2 games. We had a sizable lead in the second but the grey hairs came back!

Wednesday, February 6, 2008

Take two workouts and call me in the morning.


Performed two workouts today. Skipped Monday's so I probably owed myself an extra anyway. I am beat.

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