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:
TGU’s
16kg; 5 x 1/1
One armed swings
16kg; 10 x 10/10 on the top of the minute.
I focused on packing the shoulder, actively pulling the bell down, snapping the hips and pulling up the knees, keeping the weight on the heels, and bending at the hips.
Today is Thanksgiving and it’s been a full year since I started with the Kettlebells. Lot’s of starts and stops. Lots of lessons learned. Next year promises to be better. That’s not to imply this was a bad year. I have lots to be thankful for.
I’m thankful for friends and family and the prayers from those who watch out for me. I’m thankful for a roof over my head, a car that runs, and food on the table. I’m thankful for a job to pay the bills. I’m thankful for enough coin to have a decent lifestyle, but not so much as to not appreciate what I have. I’m thankful for a little girl who doesn’t know the word convenient, but gives great hugs, make me laugh, and is always showing me what’s really important.
(…and if I get the turkey thawed in time I’ll be thankful for that too.)
Thursday, November 27, 2008
Giving Thanks
Posted by Scoundrel at 11/27/2008 10:25:00 AM 0 comments
Labels: Scoundrel workout
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. We arrive at a small wooden house and are let inside by a Russian family: a middle-age couple and their two teenage sons. "It's my father," the man says in heavily accented English. "My grandfather," one of the sons says in perfect English, while sitting at the kitchen table with a high school calculus textbook open in front of him. "He's acting irrationally," the other son, a strapping young fellow in fashionably distressed jeans, says. "Does he have a psych history?" Bronson asks. "No," the calculus son says. "Heart trouble, asthma, and bronchitis. High blood pressure." We go into the living room, where the man is sitting on the couch. He looks younger than 85. He's about 5 feet-6 inches tall, barrel-chested, arms like iron bars, and no neck. "He's built like a brick house," Bronson says. A nasal cannula attached to a cylinder of home oxygen jars the image of robust health. He appears calm, staring out the window. I ask if I can take his blood pressure. "Da," he answers, wheezing a little. I inflate, then release the BP cuff. His pressure is high. Bronson and I stand there, trying to figure out what to do. He needs to go to the hospital for his breathing. PD arrives. As I'm explaining to one police officer what's going on, the other cop points to the corner and says, "Whose are those?" Under a table are two cast-iron things, like solid black cauldrons with thick handles. "What are they?" I ask. "Kettle bells," the cop says. "What's a kettle bell?" I ask. The cop explains that they're workout weights, like dumbbells only macaroni-shaped, and are used by the Russian military for strength training and conditioning. The cop inspects them and whistles in awe. "Eighty pounds each." He stands up. "Whose kettle bells are these?" The family points to the old man. "He uses them every day," the fashionable son says. The cop whistles again: "I only use 35 pound ones." "Because you're a weakling," his partner says, and then sighs. "Wanna EDP him?" "No," Bronson says. "Let's just take him to the ER." He unfolds the stair chair. "He's gonna get upset," the calculus son warns. "Tell him it's just for his wheezing." The son shrugs, and talks to the old man in Russian. The man immediately starts ranting and raving, screaming and yelling in Russian. "Toldja," the son says. The old man stands up and throws his medicine bottles off the end table. They skitter to the floor and he stomps on them, smashing them. The cops look at each other. "EDP him," one says. The other looks warily at the kettle bells. Any man who can work out with those things is going to be a challenge to handcuff, geriatric or not. The cops attempt to cuff him. Bronson jumps in. I stand there with the handcuffs, waiting for my moment. Finally, they all sit on him while I fumble with the cuffs. It's a lot harder than it looks on TV. "Got 'im," I say, as they snap shut. We're all sweating, but he's not even damp as we load him onto the stair chair. But he's wheezing audibly now. Bronson says, "Call for medics." They come as we're trying to get him out the door, which he blocks with his ironlike legs. They can't do an EKG or listen to his lungs, so they decide just to take him to the ER. "If he craps out on the bus, we'll work him there." Even handcuffed, he fights us every step of the way, straining against the stair chair, kicking the doors of the ambulance. He wraps his legs around the stair chair to prevent being moved to the stretcher. But once we get him on the stretcher, he just lies there, apparently defeated. I think of the 80-pound kettle bells and keep my distance. Ms. Klopsis is an emergency medical technician on an ambulance in Brooklyn. This column details her observations and experiences. Some names and identifying details have been changed to protect the privacy of patients.
Posted by Scoundrel at 9/21/2008 08:11:00 PM 1 comments
Labels: Inspirational
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
Posted by Swami at 7/22/2008 06:11:00 AM 1 comments
Labels: Swami personal
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.)
I wonder where my fellow heroes are. I kind of feel like Frodo – Where’s the Wizard and the King?...If ever a wiz there was?? (Man I need a beer.)
I took the last week off and had a vacation with my daughter. Very enjoyable. Very resolution – ie. But now I feel like I had to knock off the rust…again.
Workout
Janda sit-ups: 10 reps. I only felt like I had the grove on a few, but that was all I had.
TGU’s 5 x 1/1 (The idea is to kill my abs and then endure through the TGU’s)
Swings 16kg 5 x 10/10
Bike: 5 minutes
Swings 16kg 5 x 10/10
Bike: to finish out the 50 minutes
50:12 - Duration
534 - Calories
50% - Fat
151 bpm - Max heart rate
87% - % of max
123 bpm - Average heart rate
71% - % of max:
1:14 - Hard Zone
9:50 - Medium Zone
39:11 - Light Zone
113 - Heart Zone Training Points
Posted by Scoundrel at 6/23/2008 10:03:00 PM 0 comments
Labels: Scoundrel workout
Monday, June 9, 2008
I had no horse.
It honor of Big Brown’s loss at the Belmont, I officially ran out of steam.
I started out with Norwegian Man Makers – 20 Swings at the top of the minute, followed by a minute on the ski machine. I had intended to do 15 sets of this. At the third set I realized that yesterday’s workout was a pretty good one and my arms were fairly fatigued. At the sixth set I was feeling a tightness in my back. I took a minute off to roll around to stretch my back and crack just about every vertebrae in my back. I finished out four more sets of swings without the ski machine and hopped on the bike for the remainder of my time. It was grueling, but I finished it out soaking wet – unloading a UPS truck in summer type soaking (Speaking of Big Brown).
Today’s workout:
Swings, Ski and Bike
24kg 6x 10/10, alternating with a minute on the Ski machine
24kg 4x 10/10
Bike @35 minutes
51:23 - Duration
701 - Calories
30% - Fat
167 bpm - Max heart rate
96% - % of max
141 bpm - Average heart rate
81% - % of max:
11:04 - Hard Zone
35:50 - Medium Zone
4:29 - Light Zone
161 - Heart Zone Training Points
24 - 60 second recovery
Posted by Scoundrel at 6/09/2008 08:50:00 PM 0 comments
Labels: Scoundrel workout
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?
I did a new set every hour on the hour. Today it was about 2.5 minutes for every set. Five sets took me a total of 12.5 minutes. I did 5 ladders of 4 rungs, long cycle clean and presses (lccp), which means a clean before every press. That’s 24kg; 1 x 1/1, 2/2, 3/3, 4/4 at the top of every hour for five hours.
Last weekend I did five sets of:
53kg 5/5 push presses,
24kg 5/5 clean and press,
16 kg clean and press, and
24kg 5/5 rows.
Each set on the top of the hour.
Something a little different.
Posted by Scoundrel at 6/08/2008 05:21:00 PM 0 comments
Labels: Scoundrel workout