Greetings RAW Warriors,
This week I've been taking a break from the daily posts and workouts. My niece & nephew are around and between work, working out, and other things to do with them, its been a wild week already.
Monday was a day to take off from working out for me, Tuesday I experimented with kettlebell cleans in the 20/10 fashion, getting 10 cleans in per arm for every 20 seconds, switching arms & resting in the 'shelf' position between sets for the 10 second rest periods.
I am brainstorming my next 30 day challenge to do with kettlebells and am looking at a hybrid style to it, mixing kettlebell cleans, clean & jerks, and swings perhaps for a certain number on each to attain. I may also get some snatches in there as well. Its a lot to think about and plan out. After the wild success of "Just Swing It!" the last 2 months, its obviously a hit with people and I think its a good avenue to go down in creating other guides based on kettlebell challenges.
By the way, the "Super Sodas" guide was by far the best freebie total out of all my guides over a 3 day span. Over 320 guides were given away in the promotion and that blew away previous records of 100+ for some other guides of mine over a 3 day period. Thank you for making it in the top of its section for most of the weekend!
If you didn't get a copy, you can still grab one for under $1 at http://tinyurl.com/supersodas
In other Kindle guide news, thanks for making July another record month in sales for me! I have sold over 66% more guides in July than I did in June, so that makes for two back-to-back, record-breaking months! I'm not sure if I will get another guide out in August but you never know what I'll be brainstorming next, or if an idea comes my way.
Don't forget, you can get any of my guides at my quick search results author page at http://tinyurl.com/rkofp
Thanks once again for all your kind words and support the last 2 months with the guides.
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Wednesday, July 31, 2013
Friday, July 26, 2013
Daily RAW: 7/27/13 - C&P's, Super Sodas Weekend
Greetings RAW Warriors,
I had a quick workout this morning, as I plan to take a little break and camp out at a family reunion at a beautiful resort. I did 1-Arm Clean & Presses for a workout. Here's how it went:
20 seconds work, 10 seconds rest pattern per arm
I did my left side first, getting 5 reps within the 20 seconds, rested 10, then did 5 on the right.
I did this routine for 10 minutes total, getting 100 reps in all, 50 per arm.
I used a 35# kettlebell for this entire workout.
Starting next week, I'm going to do a challenge wrapped around the C&P, much like I did with the Swings in Just Swing It!. I want to see how this challenging pair of exercises can change things up for me. I see the benefits of the Swings carrying over for this, since the Swing movement is a foundational one for the KB Clean, and doing the Press after the Clean will give my upper body a great workout, as well as the whole body being engaged (arms of course, core, lower body to stabilize) for the Press.
I will be taking some time away from posting workouts from the RABC Manual's way of doing things, I may take some sample routines from Just The Workouts to showcase that guide for a while for a phase of training. The RABC Manual comes out of the JTW style, so you are still getting some good stuff there, and some "KettleBolics" stuff from JTW might be thrown in as well.
-------------
If you didn't catch the post from yesterday, I am having a "Super Sodas Summer Special" this weekend, starting today through Sunday. I'm giving away my newest Kindle guide, "Super Sodas", a guide on making your own soda with the SodaStream and the benefits associated with it, plus some great tasting recipes from some popular drinks to mix & create. Currently drinking a regular Cola as I'm typing this out, a half-liter bottle and its only about 70 calories. You can cut down the reduction of soda you may typically drink ( a big problem for some people to cut back on pop), mainly because you become more aware of all the drinks you make and intake. Even if you drink a lot of soda with the device, you will at least be saving on cans & bottles to buy and which usually get thrown away or recycled. You simply re-use the bottles of the SodaStream to mix up your refreshments.
Grab your copy this weekend, as my free gift to you, for making the last 2 months for my Kindle guides the two highest months for sales since I started selling my own guides.
http://tinyurl.com/supersodas
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I had a quick workout this morning, as I plan to take a little break and camp out at a family reunion at a beautiful resort. I did 1-Arm Clean & Presses for a workout. Here's how it went:
20 seconds work, 10 seconds rest pattern per arm
I did my left side first, getting 5 reps within the 20 seconds, rested 10, then did 5 on the right.
I did this routine for 10 minutes total, getting 100 reps in all, 50 per arm.
I used a 35# kettlebell for this entire workout.
Starting next week, I'm going to do a challenge wrapped around the C&P, much like I did with the Swings in Just Swing It!. I want to see how this challenging pair of exercises can change things up for me. I see the benefits of the Swings carrying over for this, since the Swing movement is a foundational one for the KB Clean, and doing the Press after the Clean will give my upper body a great workout, as well as the whole body being engaged (arms of course, core, lower body to stabilize) for the Press.
I will be taking some time away from posting workouts from the RABC Manual's way of doing things, I may take some sample routines from Just The Workouts to showcase that guide for a while for a phase of training. The RABC Manual comes out of the JTW style, so you are still getting some good stuff there, and some "KettleBolics" stuff from JTW might be thrown in as well.
-------------
If you didn't catch the post from yesterday, I am having a "Super Sodas Summer Special" this weekend, starting today through Sunday. I'm giving away my newest Kindle guide, "Super Sodas", a guide on making your own soda with the SodaStream and the benefits associated with it, plus some great tasting recipes from some popular drinks to mix & create. Currently drinking a regular Cola as I'm typing this out, a half-liter bottle and its only about 70 calories. You can cut down the reduction of soda you may typically drink ( a big problem for some people to cut back on pop), mainly because you become more aware of all the drinks you make and intake. Even if you drink a lot of soda with the device, you will at least be saving on cans & bottles to buy and which usually get thrown away or recycled. You simply re-use the bottles of the SodaStream to mix up your refreshments.
Grab your copy this weekend, as my free gift to you, for making the last 2 months for my Kindle guides the two highest months for sales since I started selling my own guides.
http://tinyurl.com/supersodas
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, July 25, 2013
Daily RAW: Last Workout of JSI Swings Challenge, Impromptu FR WOD, Another Kindle Freebie Weekend
Greetings RAW Warriors,
Today's workout is the last one for the JSI Swings Challenge, aiming for 350 reps and getting a total of 5,000 done within the month. All in all, its 12 workouts of Swings, just 3 per week over 4 weeks.
350 Reps:
50 Swings: get them in 15/15, 10/10 per arm, then when 3 minutes comes up on the clock, do...
100 Swings: for the next 5 minutes, aim for 100 swings in succession. When the 8 minute mark hits on the clock, do:
40 Swings every 2 minutes for the next 10 minutes
Finish with 20/minute for 5 minutes, obtaining your 350 reps in about 26 minutes total time.
---------
FitRanX Workouts: I haven't seen much from FitRanX HQ in the past couple days with WOD's, so I will offer the following to you, following the 20/10 x 4 format (2 minutes per exercise)
Bodyweight Squats
Push-Ups
Stationary Lunges (switch legs every 20/10 cycle)
Jumping Jacks
Mountain Climbers
Total Body Extensions
This circuit takes 12 minutes, perform it twice to get it to a 24 minute workout, or for the final circuit, spend 1 minute (20/10 x 2) for each exercise to make it an 18 minute routine.
-------------
Kindle Guide Update:
What can I say, the JSI Swings Challenge has been fantastic this month in helping sell more guides than even last month so far! It was a record month in June, and for July, The "Just Swing It!" guide is almost reaching last month's overall sales total, BY ITSELF this month...which is mind-blowing.
As a way to say a big "Thank You!" to you, I am having a "Super Sodas Summer Special" with my newest Kindle guide, "Super Sodas: An Unofficial SodaStream Sodas Guide"!
So, starting on FRIDAY and going through SUNDAY... you can get "Super Sodas" on your Kindle for free!
Check it out here, if you haven't already, and bookmark it for Friday to download right away:
http://tinyurl.com/supersodas
Making your own soda pop with SodaStream is great on many levels -
You save money versus buying the pre-packaged bottles & cans
You save on waste because you re-use the bottles you make it in
You have the freedom to create your own unique sodas from some of your favorite flavors!
Plus a whole lot more...
Bookmark this site right now and download it this weekend for some summertime reading, and maybe you'll even go out and get a SodaStream (or get one from the RABC Store online) and enjoy some ice cold, freshly made soda pop!
---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's workout is the last one for the JSI Swings Challenge, aiming for 350 reps and getting a total of 5,000 done within the month. All in all, its 12 workouts of Swings, just 3 per week over 4 weeks.
350 Reps:
50 Swings: get them in 15/15, 10/10 per arm, then when 3 minutes comes up on the clock, do...
100 Swings: for the next 5 minutes, aim for 100 swings in succession. When the 8 minute mark hits on the clock, do:
40 Swings every 2 minutes for the next 10 minutes
Finish with 20/minute for 5 minutes, obtaining your 350 reps in about 26 minutes total time.
---------
FitRanX Workouts: I haven't seen much from FitRanX HQ in the past couple days with WOD's, so I will offer the following to you, following the 20/10 x 4 format (2 minutes per exercise)
Bodyweight Squats
Push-Ups
Stationary Lunges (switch legs every 20/10 cycle)
Jumping Jacks
Mountain Climbers
Total Body Extensions
This circuit takes 12 minutes, perform it twice to get it to a 24 minute workout, or for the final circuit, spend 1 minute (20/10 x 2) for each exercise to make it an 18 minute routine.
-------------
Kindle Guide Update:
What can I say, the JSI Swings Challenge has been fantastic this month in helping sell more guides than even last month so far! It was a record month in June, and for July, The "Just Swing It!" guide is almost reaching last month's overall sales total, BY ITSELF this month...which is mind-blowing.
As a way to say a big "Thank You!" to you, I am having a "Super Sodas Summer Special" with my newest Kindle guide, "Super Sodas: An Unofficial SodaStream Sodas Guide"!
So, starting on FRIDAY and going through SUNDAY... you can get "Super Sodas" on your Kindle for free!
Check it out here, if you haven't already, and bookmark it for Friday to download right away:
http://tinyurl.com/supersodas
Making your own soda pop with SodaStream is great on many levels -
You save money versus buying the pre-packaged bottles & cans
You save on waste because you re-use the bottles you make it in
You have the freedom to create your own unique sodas from some of your favorite flavors!
Plus a whole lot more...
Bookmark this site right now and download it this weekend for some summertime reading, and maybe you'll even go out and get a SodaStream (or get one from the RABC Store online) and enjoy some ice cold, freshly made soda pop!
---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, July 24, 2013
Daily RAW: 7/25/13 - Week #4, RABC Wo #2, Track Workout - Overseas Training via Kindle
Greetings RAW Warriors,
Today's routine is the RABC Workout #2 of Week 4 of Phase 3.0.
I also have a track workout that I've done (just fresh off the track today!) and also a unique email inquiry about one of my guides from an athlete in Germany. Yes, Germany.
--------
Deadlifts: 4 x 5
Bench Press: 4 x 5
Pulldowns: 4 x 8
All-Star Sit-Ups: 4 x 5 each side
4 Minute Warning: 20/10 x 2 each minute
Bodyweight Squats
Push-Ups
Total Body Extensions
Burpees
-------------
Had a good track workout today to break in the new neon green Nike Pegasus' got last weekend. Here's how it went:
Race Pace 100, Jog 100 x 4 - 3:15 total time, rested until 5 minutes came on the clock (1:45 rest)
Race Pace 200, Jog 200 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200, Race Pace 100, Jog 100 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200 x 1 - Done in 1:30, rested 1:00
All-Out Race Pace 400: done in 1:20, rested and rode bike home.
2.5 miles total, with the race pace/jog's time total in each interval, I was going faster per lap than a 5K pace that I do. Even though it was hard/easy, hard/easy in different interval lengths, the total time in each 800m section still adds up to an effort time.
The 400 at the end was a good one to end on. I debated at doing a 100/100 x 2, or a plain old 200/200, but the time and speed was feeling good enough to see what I had and cranked it out a bit.
I was expecting an 85 time but surprised myself with an 80. I'm not saying it was the shoes, but I was sure feeling responsive in the hard efforts of race paces today.
--------
This past Monday, I got a surprising email over Facebook from a Kindle guide reader in Germany, who is in her mid-30's and training for the Masters Championships in her age group. She read my guide "Back on Track" and wanted some further advice for her running plan. She mentioned how she liked my 'low mileage' style of training when it comes to running and how most high mileage plans don't work for her lifestyle with a job, husband, and 2 kids to boot.
I never thought that I'd be able to help someone with a little 99 cent guide overseas like that, but its a fantastic way to help train someone overseas via the international capabilities of Kindle guides being sold that way.
Feel free to take a look at what "Back on Track" and all my other guides can do for you, at http://tinyurl.com/rkofp
--------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's routine is the RABC Workout #2 of Week 4 of Phase 3.0.
I also have a track workout that I've done (just fresh off the track today!) and also a unique email inquiry about one of my guides from an athlete in Germany. Yes, Germany.
--------
Deadlifts: 4 x 5
Bench Press: 4 x 5
Pulldowns: 4 x 8
All-Star Sit-Ups: 4 x 5 each side
4 Minute Warning: 20/10 x 2 each minute
Bodyweight Squats
Push-Ups
Total Body Extensions
Burpees
-------------
Had a good track workout today to break in the new neon green Nike Pegasus' got last weekend. Here's how it went:
Race Pace 100, Jog 100 x 4 - 3:15 total time, rested until 5 minutes came on the clock (1:45 rest)
Race Pace 200, Jog 200 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200, Race Pace 100, Jog 100 x 2 - 3:15 total time, rested 1:45
Race Pace 200, Jog 200 x 1 - Done in 1:30, rested 1:00
All-Out Race Pace 400: done in 1:20, rested and rode bike home.
2.5 miles total, with the race pace/jog's time total in each interval, I was going faster per lap than a 5K pace that I do. Even though it was hard/easy, hard/easy in different interval lengths, the total time in each 800m section still adds up to an effort time.
The 400 at the end was a good one to end on. I debated at doing a 100/100 x 2, or a plain old 200/200, but the time and speed was feeling good enough to see what I had and cranked it out a bit.
I was expecting an 85 time but surprised myself with an 80. I'm not saying it was the shoes, but I was sure feeling responsive in the hard efforts of race paces today.
--------
This past Monday, I got a surprising email over Facebook from a Kindle guide reader in Germany, who is in her mid-30's and training for the Masters Championships in her age group. She read my guide "Back on Track" and wanted some further advice for her running plan. She mentioned how she liked my 'low mileage' style of training when it comes to running and how most high mileage plans don't work for her lifestyle with a job, husband, and 2 kids to boot.
I never thought that I'd be able to help someone with a little 99 cent guide overseas like that, but its a fantastic way to help train someone overseas via the international capabilities of Kindle guides being sold that way.
Feel free to take a look at what "Back on Track" and all my other guides can do for you, at http://tinyurl.com/rkofp
--------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, July 23, 2013
Daily RAW: 7/24/13 - JSI Swings Wk 4, Wo 2
Greetings RAW Warriors,
We're into Workout #2 of the JSI Swings Challenge for Week #4. Today's goal is 500. If you can't get 500, get 300 one day, 200 the next.
20/minute x 5 minutes
100 continuous, then rest the remaining time for the next 5 minutes
20/minute x 5 minutes
Another 100 continuous, resting again for the remaining time until 5 minutes is reached
Finish off with another 20/minute x 5 minutes
---------------
FitRanX Workout of the Day:
Body Weight WOD
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Diamond Push-Ups on Knees x 8
2. Crunches x 8
3. Split Shuffle x 8
4. Close Stance Squat x 8
5. Flutter Kicks x 8
6. Jumping Jacks x 8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Diagonal Lunges x 8
2. Leg Thrust x 8
3. Run in Place x 8
4. Diamond Push-Ups x 8
5. Body Saw x 8
6. Gator Crawl x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
Summertime is a great time to enjoy a cold soda, in moderation of course. A great way to have your pop in moderation is with the SodaStream. Check out my newest Kindle guide on using the SodaStream and how it helps you cut back on soda intake (really, it can!) and reduce waste as well, not to mention saving a lot of money versus buying regular canned/bottled sodas.
Grab it here at http://tinyurl.com/rkofp
--------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
We're into Workout #2 of the JSI Swings Challenge for Week #4. Today's goal is 500. If you can't get 500, get 300 one day, 200 the next.
20/minute x 5 minutes
100 continuous, then rest the remaining time for the next 5 minutes
20/minute x 5 minutes
Another 100 continuous, resting again for the remaining time until 5 minutes is reached
Finish off with another 20/minute x 5 minutes
---------------
FitRanX Workout of the Day:
Body Weight WOD
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Diamond Push-Ups on Knees x 8
2. Crunches x 8
3. Split Shuffle x 8
4. Close Stance Squat x 8
5. Flutter Kicks x 8
6. Jumping Jacks x 8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Diagonal Lunges x 8
2. Leg Thrust x 8
3. Run in Place x 8
4. Diamond Push-Ups x 8
5. Body Saw x 8
6. Gator Crawl x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
Summertime is a great time to enjoy a cold soda, in moderation of course. A great way to have your pop in moderation is with the SodaStream. Check out my newest Kindle guide on using the SodaStream and how it helps you cut back on soda intake (really, it can!) and reduce waste as well, not to mention saving a lot of money versus buying regular canned/bottled sodas.
Grab it here at http://tinyurl.com/rkofp
--------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, July 22, 2013
Daily RAW: Week #4, JSI Workout #1, FitRanX WOD
Greetings RAW Warriors,
We're in the final week of the JSI 5,000 Swings Challenge, with Workout #1 given today, aiming for 400 swings.
JSI Swings Challenge: 400 Swings
20 swings/minute for first 5 minutes
40 swings/2 minutes for next 10 minutes
20 swings/minute for last 5 minutes
------------------------
FitRanX WOD:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Sun Gods x8
2. Supermans x8
3. Bear Crawl x8
4. Wall Jumps x8
5. Plank x8
6. Total Body Extension x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Bridge x8
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squat x4 on each side
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
That's about all there is for today. Get out & Run or Ride Your Bike soon, summer is running out of days! :)
If you need some gear, find some at the RABC Store, at http://astore.amazon.com/ratallbarclu-20
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
We're in the final week of the JSI 5,000 Swings Challenge, with Workout #1 given today, aiming for 400 swings.
JSI Swings Challenge: 400 Swings
20 swings/minute for first 5 minutes
40 swings/2 minutes for next 10 minutes
20 swings/minute for last 5 minutes
------------------------
FitRanX WOD:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Sun Gods x8
2. Supermans x8
3. Bear Crawl x8
4. Wall Jumps x8
5. Plank x8
6. Total Body Extension x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Bridge x8
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squat x4 on each side
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
That's about all there is for today. Get out & Run or Ride Your Bike soon, summer is running out of days! :)
If you need some gear, find some at the RABC Store, at http://astore.amazon.com/ratallbarclu-20
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, July 21, 2013
Daily RAW: Week 4, Workout #1
Greetings RAW Warriors,
Today's routine is from Week 4 of Phase 3.0 for the first workout of the week.
Deadlifts: 5 x 3
Bench: 5 x 3
Pulldowns: 5 x 5
Windmills: 5 x 5 each side
4 Minute Warning: 20/10 x 2 each minute
Push-Ups
Burpees
Bodyweight Squats
Total Body Extensions
----------------
It's been another great weekend for the Kindle guides: Just Swing It! is now in three Top 100 categories, plus I just launched a new guide on the SodaStream device and some mixtures you can make with it.
It seems kind of strange for a coach to recommend a pop-making machine, but hear me out: it helps you reduce waste, reduce overall intake, and save money in the process. If you are a popaholic like me, a SodaStream is a great solution in reducing your pop intake and enjoying it more than just buying more pop from the store all the time. The mixture-making is what really makes it a fun unit to have around your home.
Grab the guides at http://tinyurl.com/rkofp
The SodaStream guide is at http://tinyurl.com/ofpsoda
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's routine is from Week 4 of Phase 3.0 for the first workout of the week.
Deadlifts: 5 x 3
Bench: 5 x 3
Pulldowns: 5 x 5
Windmills: 5 x 5 each side
4 Minute Warning: 20/10 x 2 each minute
Push-Ups
Burpees
Bodyweight Squats
Total Body Extensions
----------------
It's been another great weekend for the Kindle guides: Just Swing It! is now in three Top 100 categories, plus I just launched a new guide on the SodaStream device and some mixtures you can make with it.
It seems kind of strange for a coach to recommend a pop-making machine, but hear me out: it helps you reduce waste, reduce overall intake, and save money in the process. If you are a popaholic like me, a SodaStream is a great solution in reducing your pop intake and enjoying it more than just buying more pop from the store all the time. The mixture-making is what really makes it a fun unit to have around your home.
Grab the guides at http://tinyurl.com/rkofp
The SodaStream guide is at http://tinyurl.com/ofpsoda
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Newest Guide: On Drinking Pop?
Greetings RAW Warriors,
Typically I have a lot of workout & training plan guides in my Occupy First Place series of Kindle guides. However, in recent times, I have been asked a lot about my experience with the new SodaStream machines and soda mixes. In fact, when I posted about it about a month or so ago, it was one of my most read posts and generated a lot of interest.
After using it for quite some time now, I've discovered:
1. I drink a lot less pop, due to being more aware of what I'm drinking since I have to make each batch myself. A typical work day, I would consume close to, or over, 100 ounces of pop. Now, I'm drinking about 50 ounces with a 1 liter (33 ounces) and 1/2 liter (17 ounces) bottle I make each morning.
2. I am not using cans or bottles and throwing them away. One container of soda mix saves 33 cans alone. Since I have very durable and tough bottles to rinse out and re-use, its a lot less bottles to waste as well (3-4 per day for me alone that I used to drink...wow!).
3. Its saving me big-time in the wallet, as I'm no longer going to the vending machine for a Dew to get my fix. 1 liter costs me about 67 cents to make, 1/2 liter is about 33 cents. Considering a 1/2 liter bottle of Coke or Pepsi products costs $1.25 in the store, you can see I'm saving a lot just in that comparison. Its basically $1 a day now to get my soda fix. I am still amazed at how much money I was wasting on store-bought pop!
4. I'm also having fun with my own creations of soda mixes combined to new flavors. "Booster Cola" is a favorite of mine, as well as "Mountain Climber", those are mixes of Cola & Energy Drink mix (like Red Bull), and Fountain Mist (Mountain Dew/Mello Yello flavor) and Energy Drink mix.
My new guide, "Super Sodas: An Unofficial SodaStream Soda Guide", is now released and covers the main basics of what SodaStream offers, how you use it, and I give 19 recipes for some flavorful and low-calorie creations you can make.
Grab it right here: http://tinyurl.com/ofpsoda
It is only 99 cents, so its well worth it! You'll save that money pretty easily when you start making your own Soda. In fact, the machine basically pays for itself in the long run.
Grab your copy and start reading it on your Kindle in less than a minute: http://tinyurl.com/ofpsoda
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Typically I have a lot of workout & training plan guides in my Occupy First Place series of Kindle guides. However, in recent times, I have been asked a lot about my experience with the new SodaStream machines and soda mixes. In fact, when I posted about it about a month or so ago, it was one of my most read posts and generated a lot of interest.
After using it for quite some time now, I've discovered:
1. I drink a lot less pop, due to being more aware of what I'm drinking since I have to make each batch myself. A typical work day, I would consume close to, or over, 100 ounces of pop. Now, I'm drinking about 50 ounces with a 1 liter (33 ounces) and 1/2 liter (17 ounces) bottle I make each morning.
2. I am not using cans or bottles and throwing them away. One container of soda mix saves 33 cans alone. Since I have very durable and tough bottles to rinse out and re-use, its a lot less bottles to waste as well (3-4 per day for me alone that I used to drink...wow!).
3. Its saving me big-time in the wallet, as I'm no longer going to the vending machine for a Dew to get my fix. 1 liter costs me about 67 cents to make, 1/2 liter is about 33 cents. Considering a 1/2 liter bottle of Coke or Pepsi products costs $1.25 in the store, you can see I'm saving a lot just in that comparison. Its basically $1 a day now to get my soda fix. I am still amazed at how much money I was wasting on store-bought pop!
4. I'm also having fun with my own creations of soda mixes combined to new flavors. "Booster Cola" is a favorite of mine, as well as "Mountain Climber", those are mixes of Cola & Energy Drink mix (like Red Bull), and Fountain Mist (Mountain Dew/Mello Yello flavor) and Energy Drink mix.
My new guide, "Super Sodas: An Unofficial SodaStream Soda Guide", is now released and covers the main basics of what SodaStream offers, how you use it, and I give 19 recipes for some flavorful and low-calorie creations you can make.
Grab it right here: http://tinyurl.com/ofpsoda
It is only 99 cents, so its well worth it! You'll save that money pretty easily when you start making your own Soda. In fact, the machine basically pays for itself in the long run.
Grab your copy and start reading it on your Kindle in less than a minute: http://tinyurl.com/ofpsoda
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Saturday, July 20, 2013
New RABC Store
Greetings once again, RAW Warriors:
You've seen me chat about everything from Kettlebells to GPS units to SodaStream devices.
Now, you have a one-stop online store to get some of these items, through one of the most trusted website stores, Amazon!
I created my own store as an Amazon Associate just for the blog and my readers.
http://astore.amazon.com/ratallbarclu-20
There is also a straight-up link on the tabs at the top of the blog here as well, "The RABC Store".
And yes, I included SodaStream on it. Lately I have been asked a lot about SodaStream, ever since I got one and blogged about it (it was one of my most popular blog posts on the site!).
Check it out if you are interested in getting some great deals with Amazon!
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
You've seen me chat about everything from Kettlebells to GPS units to SodaStream devices.
Now, you have a one-stop online store to get some of these items, through one of the most trusted website stores, Amazon!
I created my own store as an Amazon Associate just for the blog and my readers.
http://astore.amazon.com/ratallbarclu-20
There is also a straight-up link on the tabs at the top of the blog here as well, "The RABC Store".
And yes, I included SodaStream on it. Lately I have been asked a lot about SodaStream, ever since I got one and blogged about it (it was one of my most popular blog posts on the site!).
Check it out if you are interested in getting some great deals with Amazon!
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Daily RAW: FitRanX WOD, 20/10 & Kettlebells
Greetings RAW Warriors,
Today's routine is from FitRanX HQ for the BW Workout of the Day:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Up x8
2. Side Plank x8
3. Squat Thrust x8
4. Walking Lunges x8
5. Sit-Ups x8
6. Seal Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Fireflies w/ Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Side Lunges x4 on each side
5. Side Plank Pulse x4 on each side
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-------------------
As you know, I'm a pretty big fan of the 20/10 method of training in mini-circuits. Before this came to be pretty popular, I was doing some of this method on my own with various methodologies: kettlebell exercises, speed & agility drills, jump rope drills, and so forth. I really found it useful with kettlebell power exercises, like the clean, clean & press, and snatches.
If you only used one kettlebell, it was nice to do a 20/10 method with one side at a time, getting 5-8 reps in each 20 second period, then switching arms for the next set. It keeps the workout on-task and your lower body working like crazy, as your arms get a little rest in-between sets.
"KettleBolics" is one of my guides that uses the 20/10 method. I included "KettleBolics" in my workout guide for Kindle in "Just The Workouts", alongside my classic barbell program, "Indestructible!" in that guide. "JTW" is still my #1 overall seller (although "Just Swing It!" is catching up fast!). You can grab a copy here for your Kindle: http://tinyurl.com/asapjtw
----------------
Need some weekend reading to do? Find a guide that suits you at http://occupyfirstplace.com
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's routine is from FitRanX HQ for the BW Workout of the Day:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Up x8
2. Side Plank x8
3. Squat Thrust x8
4. Walking Lunges x8
5. Sit-Ups x8
6. Seal Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Fireflies w/ Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Side Lunges x4 on each side
5. Side Plank Pulse x4 on each side
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-------------------
As you know, I'm a pretty big fan of the 20/10 method of training in mini-circuits. Before this came to be pretty popular, I was doing some of this method on my own with various methodologies: kettlebell exercises, speed & agility drills, jump rope drills, and so forth. I really found it useful with kettlebell power exercises, like the clean, clean & press, and snatches.
If you only used one kettlebell, it was nice to do a 20/10 method with one side at a time, getting 5-8 reps in each 20 second period, then switching arms for the next set. It keeps the workout on-task and your lower body working like crazy, as your arms get a little rest in-between sets.
"KettleBolics" is one of my guides that uses the 20/10 method. I included "KettleBolics" in my workout guide for Kindle in "Just The Workouts", alongside my classic barbell program, "Indestructible!" in that guide. "JTW" is still my #1 overall seller (although "Just Swing It!" is catching up fast!). You can grab a copy here for your Kindle: http://tinyurl.com/asapjtw
----------------
Need some weekend reading to do? Find a guide that suits you at http://occupyfirstplace.com
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, July 18, 2013
Daily RAW:7/19/13 - JSI Wk 3, Wo 3, FitRanX
Greetings RAW Warriors,
Today's JSI 5,000 Swings Challenge workout of the week is #3 for Week 3, aiming for 350 swings in this workout.
First 100: 20/minute for 5 minutes
Next 120: 40/2 minutes for 6 minutes
Finisher: Get 130 in total, aiming for all 130 at once, alternating every 10 swings per hand, and using your final 10 to do 5 per side.
------------------
Here's the FitRanX BW Workout of the Day from HQ:
Level 0-3
...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------
Look for a Clean & Press Challenge you can do right along with me in the coming weeks. The more I think about this one, the more I want to do it in August. Not sure on a number for the month, but its going to be a good one.
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's JSI 5,000 Swings Challenge workout of the week is #3 for Week 3, aiming for 350 swings in this workout.
First 100: 20/minute for 5 minutes
Next 120: 40/2 minutes for 6 minutes
Finisher: Get 130 in total, aiming for all 130 at once, alternating every 10 swings per hand, and using your final 10 to do 5 per side.
------------------
Here's the FitRanX BW Workout of the Day from HQ:
Level 0-3
...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------
Look for a Clean & Press Challenge you can do right along with me in the coming weeks. The more I think about this one, the more I want to do it in August. Not sure on a number for the month, but its going to be a good one.
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, July 17, 2013
Daily RAW: 7/18/13 - RABC, FitRanX
Greetings RAW Warriors,
Here's today's Daily RAW for the RABC Phase 3.0, Workout #2 and also another FitRanX routine.
RABC Phase 3.0
Deadlifts: 4 x 5
Bench Press: 4 x 5
Pulldowns: 4 x 8
Windmills: 4 x 5 each side
4 Minute Warning: 20/10 x 2 each exercise
Push-Ups
Burpees
Planks
Total Body Extensions
---------------
FitRanX Bodyweight Workout:
ALL Levels
...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups / on knees if need be x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
Thanks once again to those who have purchased "Just Swing It!" over the last 2 months, the sales have just been outstanding! I have already hit last month's total sales number of JSI alone, in only 17 days so far this month... it has been a great month already for the blog and my Kindle guide sales. These kettlebell swing challenges are becoming more & more popular to do, because they only take a month, and in my personal case, just two months, to do. With the success of this guide lately, I am contemplating some more guides centered around such physical challenges. If you have any ideas to share on what you'd like to see, please comment below on this post.
Check out "Just Swing It!" and other guides for only 99 cents each at http://tinyurl.com/rkofp
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's Daily RAW for the RABC Phase 3.0, Workout #2 and also another FitRanX routine.
RABC Phase 3.0
Deadlifts: 4 x 5
Bench Press: 4 x 5
Pulldowns: 4 x 8
Windmills: 4 x 5 each side
4 Minute Warning: 20/10 x 2 each exercise
Push-Ups
Burpees
Planks
Total Body Extensions
---------------
FitRanX Bodyweight Workout:
ALL Levels
...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups / on knees if need be x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
Thanks once again to those who have purchased "Just Swing It!" over the last 2 months, the sales have just been outstanding! I have already hit last month's total sales number of JSI alone, in only 17 days so far this month... it has been a great month already for the blog and my Kindle guide sales. These kettlebell swing challenges are becoming more & more popular to do, because they only take a month, and in my personal case, just two months, to do. With the success of this guide lately, I am contemplating some more guides centered around such physical challenges. If you have any ideas to share on what you'd like to see, please comment below on this post.
Check out "Just Swing It!" and other guides for only 99 cents each at http://tinyurl.com/rkofp
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, July 16, 2013
Daily RAW: JSI Swings Week 3, Workout #2
Greetings RAW Warriors,
Today's routine for the JSI Swings Challenge aims for 500. Once again, if that seems too much, break it down into 2 workouts, with 300 in one, 200 in the other.
Here's one way to get them in, either way:
20/minute for 5 minutes
40/minute for 10 minutes (300 total at this point)
100 within 5 minutes
20/minute for 5 minutes (500 total after this)
------------
FitRanX Bodyweight Workout of the Day, from FitRanX HQ:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Up on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups x8
2. Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------------------------
I'm kind of in a post-race blues kind of mood, with most of my 5K's done in the area for now. This week I am in a free-flowing plan of doing what feels right. Yesterday I needed a track workout, today was an easy bike ride on the pavement & gravel. I'm pretty much in a Run-Bike-Lift mode so I get a little of everything. My main lifting routine to finish out July will be centered around the Home Workout Revolution series from Craig Ballantyne. The entire program, as you may know, is at the Home Workout Revolution tab at the top of the page here, or directly here: http://tinyurl.com/cbhwrevsale
I'm looking at doing a unique kettlebell challenge once again in a few weeks. Not another Swing one, but something different to try. Be on the lookout for what I have in mind.
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's routine for the JSI Swings Challenge aims for 500. Once again, if that seems too much, break it down into 2 workouts, with 300 in one, 200 in the other.
Here's one way to get them in, either way:
20/minute for 5 minutes
40/minute for 10 minutes (300 total at this point)
100 within 5 minutes
20/minute for 5 minutes (500 total after this)
------------
FitRanX Bodyweight Workout of the Day, from FitRanX HQ:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Up on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups x8
2. Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------------------------
I'm kind of in a post-race blues kind of mood, with most of my 5K's done in the area for now. This week I am in a free-flowing plan of doing what feels right. Yesterday I needed a track workout, today was an easy bike ride on the pavement & gravel. I'm pretty much in a Run-Bike-Lift mode so I get a little of everything. My main lifting routine to finish out July will be centered around the Home Workout Revolution series from Craig Ballantyne. The entire program, as you may know, is at the Home Workout Revolution tab at the top of the page here, or directly here: http://tinyurl.com/cbhwrevsale
I'm looking at doing a unique kettlebell challenge once again in a few weeks. Not another Swing one, but something different to try. Be on the lookout for what I have in mind.
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, July 15, 2013
Daily RAW: JSI Swings Week 3, Workout #1
Greetings RAW Warriors,
It's Week 3 of the JSI 5,000 Swings Challenge, time for Workout #1.
We're aiming for 400 in this workout.
Let's start with 100 in the first 5 minutes, doing 20 per minute over 5 minutes.
Let's get the 200 in the next 10 minutes, doing 40 every two minutes.
We'll finish with another 100 in your choice of 100 straight, or 20 every 5 minutes.
-----------
Today's FitRanX BW Workout of the Day is here as well:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Seal Push-Ups x8
2. Crunch w/ Leg Lift x8
3. Burpee x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------------
My own workout today was on the track, a very humid one outside, but worth getting something done.
It was a jog/sprint ladder workout of 100, 200, 300, and 400 meter intervals.
Here's how it went:
1/2 mile jog to loosen up
Jog 100, Race Pace (5K or faster) 100
Jog 200, RP 200
Jog 300, RP 300
Jog 400, RP 400
I walked 1 lap around, taking about 4 minutes of active recovery with this.
I then finished with:
Jog 300, RP 300
Jog 200, RP 200
Jog 100, RP 100
Usually I can handle this all in one continuous workout, but the rest after the 100 to 400 section was just needed for my body. I wasn't getting good quality times, so I wanted to finish the workout in a stronger tone by taking some rest in there. I think I was pretty tired yet from last week's race and a lengthy weekend of a family reunion.
For unique track workouts, find "Back on Track", "Track Attacks!" or "7 Weeks to 7 Minutes" at http://occupyfirstplace.com !
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
It's Week 3 of the JSI 5,000 Swings Challenge, time for Workout #1.
We're aiming for 400 in this workout.
Let's start with 100 in the first 5 minutes, doing 20 per minute over 5 minutes.
Let's get the 200 in the next 10 minutes, doing 40 every two minutes.
We'll finish with another 100 in your choice of 100 straight, or 20 every 5 minutes.
-----------
Today's FitRanX BW Workout of the Day is here as well:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Seal Push-Ups x8
2. Crunch w/ Leg Lift x8
3. Burpee x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------------
My own workout today was on the track, a very humid one outside, but worth getting something done.
It was a jog/sprint ladder workout of 100, 200, 300, and 400 meter intervals.
Here's how it went:
1/2 mile jog to loosen up
Jog 100, Race Pace (5K or faster) 100
Jog 200, RP 200
Jog 300, RP 300
Jog 400, RP 400
I walked 1 lap around, taking about 4 minutes of active recovery with this.
I then finished with:
Jog 300, RP 300
Jog 200, RP 200
Jog 100, RP 100
Usually I can handle this all in one continuous workout, but the rest after the 100 to 400 section was just needed for my body. I wasn't getting good quality times, so I wanted to finish the workout in a stronger tone by taking some rest in there. I think I was pretty tired yet from last week's race and a lengthy weekend of a family reunion.
For unique track workouts, find "Back on Track", "Track Attacks!" or "7 Weeks to 7 Minutes" at http://occupyfirstplace.com !
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, July 14, 2013
Daily RAW: 7/15/13 - Week #3, WO #1, Phase 3.0
Greetings RAW Warriors,
Today's Daily RAW for Monday, July 15th is here:
Bench Press: 4 x 5
Deadlifts: 4 x 5
Pulldowns: 4 x 8
Windmills: 4 x 5 each side
4 Minute Warning: 20/10 x 2 each exercise
BW Squats
Push-Ups
Alternating Lunges
Mountain Climbers
------
This week, we will head into Week #3 of the 5,000 KB Swing Challenge for July. Some people must be taking to it, because sales of "Just Swing It!" are skyrocketing this past week. It is almost near the sales point it reached last month, and we are pretty much midway through July now. Thank you to those who have purchased this Kindle guide to help guide you along this challenge in some way.
You can find the guide as well as many others for 99 cents each at http://tinyurl.com/rkofp
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily RAW for Monday, July 15th is here:
Bench Press: 4 x 5
Deadlifts: 4 x 5
Pulldowns: 4 x 8
Windmills: 4 x 5 each side
4 Minute Warning: 20/10 x 2 each exercise
BW Squats
Push-Ups
Alternating Lunges
Mountain Climbers
------
This week, we will head into Week #3 of the 5,000 KB Swing Challenge for July. Some people must be taking to it, because sales of "Just Swing It!" are skyrocketing this past week. It is almost near the sales point it reached last month, and we are pretty much midway through July now. Thank you to those who have purchased this Kindle guide to help guide you along this challenge in some way.
You can find the guide as well as many others for 99 cents each at http://tinyurl.com/rkofp
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, July 12, 2013
Daily RAW; 7/13/13 - 5K Race results
Greetings RAW Warriors,
Today's Daily RAW is a bonus RABC Workout of Phase 3.0.
Deadlifts: 3 x 5
Bench Press: 3 x 5
Pulldowns: 3 x 8
All-Star Sit-Ups: 3 x 5 per side
4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Side to Side Hops
Mountain Climbers
Total Body Extensions
-----------
The 5K race last night in Arthur, ND went great for me. I was happy with my time and moved up to 3rd place with about 1/4 of a mile to go, holding onto it for a 3rd place finish and 2nd place in my age group. (2nd place overall was 1st in the 30-39 group). I had 21:25 for a time, my friend Brad was 3rd in age and 7th overall. We also had one heck of a great meal afterwards, with homemade pizza, steak slices, chicken, some salad, and even some ribs, all cooked on the grills in the parking lot. I also won a case of peaches as a door prize.
Small town 5K's are very fun, as I ran into a lot of other runners who go to all these races like I do, too. We may not to go every one of them, but through the years we end up seeing each other all-around. 5K's are just a great activity to participate in. Take them in when you can!
-----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily RAW is a bonus RABC Workout of Phase 3.0.
Deadlifts: 3 x 5
Bench Press: 3 x 5
Pulldowns: 3 x 8
All-Star Sit-Ups: 3 x 5 per side
4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Side to Side Hops
Mountain Climbers
Total Body Extensions
-----------
The 5K race last night in Arthur, ND went great for me. I was happy with my time and moved up to 3rd place with about 1/4 of a mile to go, holding onto it for a 3rd place finish and 2nd place in my age group. (2nd place overall was 1st in the 30-39 group). I had 21:25 for a time, my friend Brad was 3rd in age and 7th overall. We also had one heck of a great meal afterwards, with homemade pizza, steak slices, chicken, some salad, and even some ribs, all cooked on the grills in the parking lot. I also won a case of peaches as a door prize.
Small town 5K's are very fun, as I ran into a lot of other runners who go to all these races like I do, too. We may not to go every one of them, but through the years we end up seeing each other all-around. 5K's are just a great activity to participate in. Take them in when you can!
-----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, July 11, 2013
Daily RAW: 7/12/13 - JSI Swings WO #6, FitRanX, Racin' Again
Greetings RAW Warriors,
Today's RABC Workout is for the JSI 5,000 Swings Challenge, Workout #6. We are aiming for 350 swings today to round out the week with another 1250 done this week, and 2500 total for the month after this #6 workout is done.
Here's a way to get in your 350:
Alternating Swings format, every 10 reps switch sides.
40 swings every 2 minutes for 200 done in 10 minutes.
20 swings every minute for 5 minutes to get 300 total.
Finish off with 50 straight. Do 10/10, 10/10, 5/5 to get 25 for each side.-
--------------
FitRanX BW Workout of the Day:
I actually don't have one from HQ yet for today. If I see it later, I will post it as a part of tomorrow's routine.
In the meantime, here is a modified one of some basic exercises you may already know:
Tabata style, 20/10 x 2 for each exercise (this time, just 1 minute per exercise each round)
Bodyweight Squats
Push-Ups
Stationary Lunges
Inverted BW Rows
Crunches
Scissor Kicks
Do this round 3 times for a quick under-20-minute workout.
------
I'm heading to another local race tonight, its looking like it will be hot & muggy but oh well, everyone's gotta run through it with me!
If you are looking for some guides to read on my racing strategies and styles, check out my guides at http://tinyurl.com/rkofp
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's RABC Workout is for the JSI 5,000 Swings Challenge, Workout #6. We are aiming for 350 swings today to round out the week with another 1250 done this week, and 2500 total for the month after this #6 workout is done.
Here's a way to get in your 350:
Alternating Swings format, every 10 reps switch sides.
40 swings every 2 minutes for 200 done in 10 minutes.
20 swings every minute for 5 minutes to get 300 total.
Finish off with 50 straight. Do 10/10, 10/10, 5/5 to get 25 for each side.-
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FitRanX BW Workout of the Day:
I actually don't have one from HQ yet for today. If I see it later, I will post it as a part of tomorrow's routine.
In the meantime, here is a modified one of some basic exercises you may already know:
Tabata style, 20/10 x 2 for each exercise (this time, just 1 minute per exercise each round)
Bodyweight Squats
Push-Ups
Stationary Lunges
Inverted BW Rows
Crunches
Scissor Kicks
Do this round 3 times for a quick under-20-minute workout.
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I'm heading to another local race tonight, its looking like it will be hot & muggy but oh well, everyone's gotta run through it with me!
If you are looking for some guides to read on my racing strategies and styles, check out my guides at http://tinyurl.com/rkofp
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, July 10, 2013
Daily RAW: 7/11/13 - RABC Week 2, WO #2, FitRanX
Greetings RAW Warriors,
Today's RABC routine is Week 2, Workout #2, of Phase 3.0.
Bench Press: 3 x 5
Deadlifts: 3 x 5
Windmills: 3 x 5 per side
Band Rows (heavy): 3 x 8-10
4 Minute Warning; 20/10 x 2 per exercise
Push-Ups
Burpees
Mountain Climbers
Total Body Extensions
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FitRanX BW Workout of the Day - The "Wednesday Warrior Workout" from FitRanX HQ
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Jump Squat x8
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------------------------
Quite note today: I have been doing a little ritual this summer before 5K race days. I have done a quick little 4 mile route around the countryside of Finley on my bike. Its about 18-20 minutes to do at an easy pace, and feels pretty good on the legs before a race day. After three 5K's now and doing this the day before, I noticed my legs feel so much fresher at race time. All in all, it helps to have a race day ritual of sorts, especially if it feels good and helps you be better prepared for a race. I have finally found a nice routine to get into before a race day.
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's RABC routine is Week 2, Workout #2, of Phase 3.0.
Bench Press: 3 x 5
Deadlifts: 3 x 5
Windmills: 3 x 5 per side
Band Rows (heavy): 3 x 8-10
4 Minute Warning; 20/10 x 2 per exercise
Push-Ups
Burpees
Mountain Climbers
Total Body Extensions
------------
FitRanX BW Workout of the Day - The "Wednesday Warrior Workout" from FitRanX HQ
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Jump Squat x8
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------------------------
Quite note today: I have been doing a little ritual this summer before 5K race days. I have done a quick little 4 mile route around the countryside of Finley on my bike. Its about 18-20 minutes to do at an easy pace, and feels pretty good on the legs before a race day. After three 5K's now and doing this the day before, I noticed my legs feel so much fresher at race time. All in all, it helps to have a race day ritual of sorts, especially if it feels good and helps you be better prepared for a race. I have finally found a nice routine to get into before a race day.
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, July 9, 2013
Daily RAW: 7/10/13 - JSI Swings, FitRanx
Greetings RAW Warriors,
Today's Daily RAW has the JSI Swings Workout #5 for the month, plus another FitRanX bodyweight routine.
JSI Swings Challenge Workout #5: 500 Swings
Option - break it down to 300 one day, 200 the next, or vice versa.
One of the best ways to get in 500 swings if you are new to the Swings Challenge is simply following the 20 per minute route when you attack this workout. This allows you to get quality rest, plus a good number of reps in over time. Its basically 100 every 5 minutes, so even at 25 minutes of time to spend, you can get in a lot of volume in kettlebell swings with a 20/minute rate to go by.
If 500 seems like too much to handle, aim for 300 today, and 200 tomorrow, still following the 20/minute rate.
------------
FitRanX BW Workout of the Day:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Ups x8
2. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
5. Crunches x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Ups x8
2. Plank w/ Alternating Foot Lift x8
3. Jump Squat w/ Knee Tuck x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------
Tomorrow's post will be another Deadlift/Bench routine for the RABC Workout #2 of the week.
If you didn't get the RABC Manual this past weekend when it was free, you can still get it, plus other guides, at http://tinyurl.com/rkofp
--------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily RAW has the JSI Swings Workout #5 for the month, plus another FitRanX bodyweight routine.
JSI Swings Challenge Workout #5: 500 Swings
Option - break it down to 300 one day, 200 the next, or vice versa.
One of the best ways to get in 500 swings if you are new to the Swings Challenge is simply following the 20 per minute route when you attack this workout. This allows you to get quality rest, plus a good number of reps in over time. Its basically 100 every 5 minutes, so even at 25 minutes of time to spend, you can get in a lot of volume in kettlebell swings with a 20/minute rate to go by.
If 500 seems like too much to handle, aim for 300 today, and 200 tomorrow, still following the 20/minute rate.
------------
FitRanX BW Workout of the Day:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Ups x8
2. Plank x8
3. Squat Thrust x8
4. Overhead Towel Squat x8
5. Crunches x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Ups x8
2. Plank w/ Alternating Foot Lift x8
3. Jump Squat w/ Knee Tuck x8
4. Bear Crawl x8
5. Russian Twist x8
6. Curtsy Lunge x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------
Tomorrow's post will be another Deadlift/Bench routine for the RABC Workout #2 of the week.
If you didn't get the RABC Manual this past weekend when it was free, you can still get it, plus other guides, at http://tinyurl.com/rkofp
--------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, July 8, 2013
Daily RAW: JSI Swings Challenge WO #4, FitRanX
Greetings RAW Warriors,
Let's get rolling right away with today's FitRanX Bodyweight Workout of the Day from FitRanX HQ:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Run in Place x8
2. Leg Lifts x8
3. Mountain Climbers x8
4. Reverse Lunge x4 on each side
5. Bowing Crunches x8
6. Seal Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Run in Place x8
2. Weighted Leg Lifts x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-------------
Today's JSI 5,000 Swings Challenge workout is #4 in the series. We're going to split up our daily goal of 400 into 2, 200 Swings sections.
First 200:
20 per minute x 10 minutes = that will get you to 200 pretty easy.
Last 200:
40 every 2 minutes x 5 rounds = change hands every 10 reps for every 40 rep round.
This is still just a 20 minute workout to do in the end.
Go lighter in the 40 every 2 minutes section if you are new to kettlebell swings, it may go easier for you if 20/minute still gets you a little tired.
--------------
Grab a copy of "Just Swing It!" here for your Kindle, if you haven't done so already: http://tinyurl.com/jsiasap Its also available as a quick link button up above.
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Let's get rolling right away with today's FitRanX Bodyweight Workout of the Day from FitRanX HQ:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Run in Place x8
2. Leg Lifts x8
3. Mountain Climbers x8
4. Reverse Lunge x4 on each side
5. Bowing Crunches x8
6. Seal Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Run in Place x8
2. Weighted Leg Lifts x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-------------
Today's JSI 5,000 Swings Challenge workout is #4 in the series. We're going to split up our daily goal of 400 into 2, 200 Swings sections.
First 200:
20 per minute x 10 minutes = that will get you to 200 pretty easy.
Last 200:
40 every 2 minutes x 5 rounds = change hands every 10 reps for every 40 rep round.
This is still just a 20 minute workout to do in the end.
Go lighter in the 40 every 2 minutes section if you are new to kettlebell swings, it may go easier for you if 20/minute still gets you a little tired.
--------------
Grab a copy of "Just Swing It!" here for your Kindle, if you haven't done so already: http://tinyurl.com/jsiasap Its also available as a quick link button up above.
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, July 7, 2013
Daily RAW: 7/8/13 - Week 2, WO #1
Greetings RAW Warriors,
I hope you had a great 4th of July weekend, whether it was 3 days or 4 in all. I had a 4-day one so it left plenty of time to enjoy things, get some shopping in, some bike rides, some mowing, and even a 5K race to kick things off.
We're in Phase 3.0, Week 2 this week. Workout #1 is below: Its a 3 x 5, sets & reps week for the main lifts.
Week 2: 3 x 5
Deadlifts: 3 x 5
Bench Press: 3 x 5
Bent Over Rows: 3 x 8
All-Star Sit-Ups: 3 x 5 per side
4 Minute Warning: 20/10 x 2 each exercise
Push-Ups
BW Squats
Band Rows
Total Body Extensions
You still have a few moments today to get the Rats Alley Barbell Club Manual for your Kindle, for free, as I've had it on a freebie promotion all weekend in the Kindle Store. http://tinyurl.com/ofprabc is where you can find it.
Another popular guide this week has been "Just Swing It!", as its been sitting in three, Top 100 rankings for some categories in the Kindle Store and also in overall Books. You still have some time to get in 5,000 Swings for this month, if you do 4 workouts a week over the next 3 weeks. Tomorrow's blog will give you Tuesday's Swing workout for the challenge. They are mostly suggestions on how to get your total Swings in for the day, so you don't have to do them to the letter, just within reason to attain the daily goal.
Grab a copy of "JSI" here: http://tinyurl.com/jsiasap
---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I hope you had a great 4th of July weekend, whether it was 3 days or 4 in all. I had a 4-day one so it left plenty of time to enjoy things, get some shopping in, some bike rides, some mowing, and even a 5K race to kick things off.
We're in Phase 3.0, Week 2 this week. Workout #1 is below: Its a 3 x 5, sets & reps week for the main lifts.
Week 2: 3 x 5
Deadlifts: 3 x 5
Bench Press: 3 x 5
Bent Over Rows: 3 x 8
All-Star Sit-Ups: 3 x 5 per side
4 Minute Warning: 20/10 x 2 each exercise
Push-Ups
BW Squats
Band Rows
Total Body Extensions
You still have a few moments today to get the Rats Alley Barbell Club Manual for your Kindle, for free, as I've had it on a freebie promotion all weekend in the Kindle Store. http://tinyurl.com/ofprabc is where you can find it.
Another popular guide this week has been "Just Swing It!", as its been sitting in three, Top 100 rankings for some categories in the Kindle Store and also in overall Books. You still have some time to get in 5,000 Swings for this month, if you do 4 workouts a week over the next 3 weeks. Tomorrow's blog will give you Tuesday's Swing workout for the challenge. They are mostly suggestions on how to get your total Swings in for the day, so you don't have to do them to the letter, just within reason to attain the daily goal.
Grab a copy of "JSI" here: http://tinyurl.com/jsiasap
---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Saturday, July 6, 2013
Daily RAW: 7/7/13 - FitRanX, Ghost Ridin'
Greetings RAW Warriors,
Here's another FitRanX routine from FR HQ.
I also discuss my 'Ghost Ride' of sorts that I took on my bike and how it went, plus some other stuff.
FitRanX BW WOD:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Suicide Sprints x8
2. V-Abs x8
3. Leg Thrust x8
4. Chair Step-Ups x4 on each side
5. Crunches x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Suicide Sprints x8
2. V-Abs x8
3. Burpees x8
4. Jump Squat x8
5. Weighted Sit-Up x8
6. Inchworm x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------
My "Ghost Ride" - Last year, I bought a hybrid bike that allows you to get some good speed on both gravel and on asphalt roads. I took a trip from my town of Finley to the town of Sharon & back. I went 3 miles west, then 6 miles straight north to enter Sharon. On the way back, I went through Sharon and out the southern side of it by gravel once again, heading out about a mile from town and heading south again towards an old golf course that was created at almost a half-way point between Finley & Sharon. Part of the road going east from the course is no longer passable (under water), so my route had to go back west about 1 mile and back to the road I first ventured out on, returning back to Finley about 5 miles later. All in all it was a 20 mile ride, and I wanted to do it again this time and take some photos.
I decided to do this ride once again this year, and dubbed this the "Raider Gravel Grinder", as many gravel road rides are called "gravel grinders" in this area amongst bike enthusiasts. The old school nickname of the Finley-Sharon Raiders was how I came up with the name.
My class was the last class to go to school at the school in Sharon for our Kindergarten year. After that, we all went to Finley and the school shut down for good. I took some pictures of this old, K-12 school building at one point in time.
Here's another FitRanX routine from FR HQ.
I also discuss my 'Ghost Ride' of sorts that I took on my bike and how it went, plus some other stuff.
FitRanX BW WOD:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Suicide Sprints x8
2. V-Abs x8
3. Leg Thrust x8
4. Chair Step-Ups x4 on each side
5. Crunches x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Suicide Sprints x8
2. V-Abs x8
3. Burpees x8
4. Jump Squat x8
5. Weighted Sit-Up x8
6. Inchworm x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------
My "Ghost Ride" - Last year, I bought a hybrid bike that allows you to get some good speed on both gravel and on asphalt roads. I took a trip from my town of Finley to the town of Sharon & back. I went 3 miles west, then 6 miles straight north to enter Sharon. On the way back, I went through Sharon and out the southern side of it by gravel once again, heading out about a mile from town and heading south again towards an old golf course that was created at almost a half-way point between Finley & Sharon. Part of the road going east from the course is no longer passable (under water), so my route had to go back west about 1 mile and back to the road I first ventured out on, returning back to Finley about 5 miles later. All in all it was a 20 mile ride, and I wanted to do it again this time and take some photos.
I decided to do this ride once again this year, and dubbed this the "Raider Gravel Grinder", as many gravel road rides are called "gravel grinders" in this area amongst bike enthusiasts. The old school nickname of the Finley-Sharon Raiders was how I came up with the name.
My class was the last class to go to school at the school in Sharon for our Kindergarten year. After that, we all went to Finley and the school shut down for good. I took some pictures of this old, K-12 school building at one point in time.
On my next stop, it was the old Hill & Dale Golf Course, a 9 hole, sand-green course developed back in the 50's or 60's from what I remember, as a recreational site for the Finley Air Force Station airmen and area population, too. The Air Force was instrumental in helping construct it, from what I was told. As a kid, the golfing was cheap for the summer: $3 green fees that you put into a box, or, get this.... $10 to golf for the whole summer as a student member. A lot of us joined for $10 and got in a LOT of golf through our JH & HS years. Even as an adult, it was only $50-60 a year I think to join it, plus there were Men's Nights with grilling your own meat outside. The sand greens were basically target practice, as most guys kept score by counting two strokes if it was on the sand green, and 1 stroke if it was within about a club length of the hole when it landed on the green. The club closed up a few years ago, and now its basically a 'ghost course'.
The old clubhouse. Just before it closed, it got new windows and such. Sad to see it just sitting there empty now.
Looking out onto holes #3 and #4. #4's sand green is tucked behind the two trees there, grass has taken over big-time.
Looking out from the top of hole #9, you can see just a bit of the hole's sand green if you look for it.
My bike on the barely-there trail heading up to the clubhouse.
The ride itself took about 1:27 to do. I had a slight wind going north, but things were good coming back and I was able to get some good speeds heading south. I went about 12-15 mph going to Sharon, and 14-18 mph coming back. Its mostly flat with some slight hills here and there, especially around the old golf course.
I really like doing this ride, its something that doesn't take a lot of time and its good exercise to get out and see parts of the countryside you normally don't see every day.
A future ride may take me to some old ghost town sites within my county. That may be a longer trek but would be a lot of fun to do with some people as well as a small group.
If you are looking for a cheap way to exercise and have some mild adventures, get a hybrid bike to take out on gravel. The tires are not as thick as a mountain bike's style, but have some grip to get you going over it. Its also a good bike for taking out on the roads on your way out to the gravel. I got mine for around $275 last year, its a Schwinn OR2 model from Target. Very good bike for the money, its handled some of these distances quite well.
----------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, July 5, 2013
Daily RAW: 7/6/13 - FitRanX, HWR Sale Ends Today!
Greetings RAW Warriors,
Today is a FitRanX day for another daily bodyweight workout. I didn't post one yesterday morning since I didn't see one posted from FR HQ's Facebook page until later in the day.
This one is for all levels:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Spilt Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Bear Crawl x8
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------
Just another quick note about my post on Craig Ballantyne's Home Workout Revolution program and its Sale he is having. It's a $67 program for $47, ending the sale at midnight tonight.
If you haven't bought it already, you still have your chance right here: http://tinyurl.com/cbhwrevsale or just click the "Home Workout Revolution" tab at the top of the blog here, too.
When programs like P90X cost $120 plus shipping, and you can get this program instantly TODAY via your computer and start downloading workout videos within minutes... you are getting more than just a great price on a great program. At $47, its 39.17% of the cost of P90X alone. I'm not an all-out hater of P90X, I've done it and used to sell the program as a Beachbody Coach... I just feel that Craig's workouts offer a better program solution overall (shorter workouts and more time left over to add in runs, bike rides, etc, It is a great compliment to an active athlete's lifestyle) and its not as spendy in the end.
Plus, P90X only has about 13 workouts to do, if I remember right. Craig's HWR has Fifty-One. 51 workouts in all (many include little 4 to 6 minute circuits you can choose to add onto the others, nice option, huh? ).
92 cents per workout. Now that's a real steal.
http://tinyurl.com/cbhwrevsale
Even if you workout at the gym 90% of the time, wouldn't it be nice to have an at-home workout solution that is a great back-up plan, or a nice bonus to tack onto your current plan if you can't make it to the gym some days? Its a great little 'insurance' package for those types of days where you need to workout and fall short on time to do it.
http://tinyurl.com/cbhwrevsale
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today is a FitRanX day for another daily bodyweight workout. I didn't post one yesterday morning since I didn't see one posted from FR HQ's Facebook page until later in the day.
This one is for all levels:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Spilt Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Bear Crawl x8
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------
Just another quick note about my post on Craig Ballantyne's Home Workout Revolution program and its Sale he is having. It's a $67 program for $47, ending the sale at midnight tonight.
If you haven't bought it already, you still have your chance right here: http://tinyurl.com/cbhwrevsale or just click the "Home Workout Revolution" tab at the top of the blog here, too.
When programs like P90X cost $120 plus shipping, and you can get this program instantly TODAY via your computer and start downloading workout videos within minutes... you are getting more than just a great price on a great program. At $47, its 39.17% of the cost of P90X alone. I'm not an all-out hater of P90X, I've done it and used to sell the program as a Beachbody Coach... I just feel that Craig's workouts offer a better program solution overall (shorter workouts and more time left over to add in runs, bike rides, etc, It is a great compliment to an active athlete's lifestyle) and its not as spendy in the end.
Plus, P90X only has about 13 workouts to do, if I remember right. Craig's HWR has Fifty-One. 51 workouts in all (many include little 4 to 6 minute circuits you can choose to add onto the others, nice option, huh? ).
92 cents per workout. Now that's a real steal.
http://tinyurl.com/cbhwrevsale
Even if you workout at the gym 90% of the time, wouldn't it be nice to have an at-home workout solution that is a great back-up plan, or a nice bonus to tack onto your current plan if you can't make it to the gym some days? Its a great little 'insurance' package for those types of days where you need to workout and fall short on time to do it.
http://tinyurl.com/cbhwrevsale
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, July 4, 2013
Special Report: CB's HWR Sale
Greetings once again, on this July 4th weekend!
As you know from reading the blog, I am a big fan of Craig Ballantyne's workout routines from his Turbulence Training series. Back in January, he released his "Home Workout Revolution" program, which is all online videos that can be, of course, viewed online, on your tablets/laptops, or able for you to download your videos and burn them to DVD's.
I purchased the program myself back then, when he had it on a great special for $47. It later climbed up to $67, but now, from today through Friday, its $47 once again.
He has added workouts to the package since that first introduction in January, adding such gems as 6 minute circuits and 4 minute circuits to help add a little extra to the already awesome circuits he developed.
Craig may also throw in extra bonuses you can add on if you wish, and I'd highly recommend getting them since you are already saving $20 on the main HWR package already. But, of course, you have the freedom to choose and select which option best fits your needs. 51 workouts in the HWR package may fit your needs just fine as a stand-alone option, as it did for me. (I already had most of the bonuses he offered when I first bought the program.)
I highly suggest checking it out this weekend. It costs almost 1/3 the price of other major fitness workout programs out there that you see on TV, and this has direct access to videos through your computer with the option of burning videos to DVD if you'd like (you aren't paying for spendy DVD's this way either, compared to other programs). With this Direct-To-You advantage, there are NO SHIPPING COSTS either. You could start downloading videos within minutes after purchase, and even try a workout instantly today if you wanted to! (Can't quite do that with P90X or Insanity, can you? :)
Best of all, its a lot of bodyweight workouts, so you don't have much equipment to use, unless its some bands or dumbbells for substituting some exercises out in your circuits (I like to do Band Rows a lot whenever Mountain Climbers are called upon, or might do some Swings in place of some BW Squats when they come up).
Discover this fantastic workout package right here: http://tinyurl.com/cbhwrevsale
The link is also at the top of the blog under "CB's Home Workout Revolution".
--------------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
As you know from reading the blog, I am a big fan of Craig Ballantyne's workout routines from his Turbulence Training series. Back in January, he released his "Home Workout Revolution" program, which is all online videos that can be, of course, viewed online, on your tablets/laptops, or able for you to download your videos and burn them to DVD's.
I purchased the program myself back then, when he had it on a great special for $47. It later climbed up to $67, but now, from today through Friday, its $47 once again.
He has added workouts to the package since that first introduction in January, adding such gems as 6 minute circuits and 4 minute circuits to help add a little extra to the already awesome circuits he developed.
Craig may also throw in extra bonuses you can add on if you wish, and I'd highly recommend getting them since you are already saving $20 on the main HWR package already. But, of course, you have the freedom to choose and select which option best fits your needs. 51 workouts in the HWR package may fit your needs just fine as a stand-alone option, as it did for me. (I already had most of the bonuses he offered when I first bought the program.)
I highly suggest checking it out this weekend. It costs almost 1/3 the price of other major fitness workout programs out there that you see on TV, and this has direct access to videos through your computer with the option of burning videos to DVD if you'd like (you aren't paying for spendy DVD's this way either, compared to other programs). With this Direct-To-You advantage, there are NO SHIPPING COSTS either. You could start downloading videos within minutes after purchase, and even try a workout instantly today if you wanted to! (Can't quite do that with P90X or Insanity, can you? :)
Best of all, its a lot of bodyweight workouts, so you don't have much equipment to use, unless its some bands or dumbbells for substituting some exercises out in your circuits (I like to do Band Rows a lot whenever Mountain Climbers are called upon, or might do some Swings in place of some BW Squats when they come up).
Discover this fantastic workout package right here: http://tinyurl.com/cbhwrevsale
The link is also at the top of the blog under "CB's Home Workout Revolution".
--------------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Daily RAW of Freedom: 7/5/13
Greetings RAW Warriors,
Happy 4th of July to you! Make sure you celebrate our freedom we have today, it is something we take for granted a lot. I for one am happy I have the freedom to do all the things I do:
Run
Bike
Race in 5K's
Do any workout I wish to
Publish anything I want to
Travel anywhere on any given day
And so much more!
Today I will just have Workout #3 this week for the JSI 5,000 Swings Challenge. We will aim for 350 swings total in today's workout.
If you are just starting out, I once again recommend the 20/minute route, doing 20 reps (10 per arm, I prefer to do) at the top of each minute. You'd get 340 done in 17 minutes, but if you wanted to, you could finish out with 15 per arm on your last minute after 16 minutes of attaining 320 reps. Just do 15 per arm for that last minute.
All in all, this will give you 1250 swings for the week and get you 25% of the way to the goal already.
--------------
It wouldn't be a great 4-day weekend unless I had something to give away FREE to you from my Kindle guides. I love publishing on Kindle over the last year, the KDP Select program allows me to give away most of my guides for up to 5 days, every 90 days. I won't give all of them away, but from time to time, I like to give some away because it helps sell other guides in the end. Its like people get a 'buy one, get one free' deal if they get a guide after attaining their free one.
The guide this weekend I'm giving away? The 'host manual' for the blog, the "Rats Alley Barbell Club Manual"!
Its available today through Sunday, so you will have plenty of time to read it over the mega 4-day weekend some of us have, if you also have Friday off from work.
You can grab the guide at the link above, or check it out at my main listing of guides at http://tinyurl.com/rkofp or also at http://occupyfirstplace.com
Enjoy the read if you don't have the guide yet!
Once you get the guide, I highly suggest getting two corresponding guides to the RABC Manual: Just the Workouts and Just The Chart. JTC is a helpful resource guide with a 'Tap & Go' feature within the table of contents. Select your Maximum weight in the table of contents, then you will be provided instantly with the weights for every sets/reps phase of JTW. RABC uses 4 phases of the JTW guide's 8 phases. So, you will just have to find the phases that match up with the RABC ones.
JTW is Here, JTC is Here.
----------------
Have a Safe & Happy 4th!
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Happy 4th of July to you! Make sure you celebrate our freedom we have today, it is something we take for granted a lot. I for one am happy I have the freedom to do all the things I do:
Run
Bike
Race in 5K's
Do any workout I wish to
Publish anything I want to
Travel anywhere on any given day
And so much more!
Today I will just have Workout #3 this week for the JSI 5,000 Swings Challenge. We will aim for 350 swings total in today's workout.
If you are just starting out, I once again recommend the 20/minute route, doing 20 reps (10 per arm, I prefer to do) at the top of each minute. You'd get 340 done in 17 minutes, but if you wanted to, you could finish out with 15 per arm on your last minute after 16 minutes of attaining 320 reps. Just do 15 per arm for that last minute.
All in all, this will give you 1250 swings for the week and get you 25% of the way to the goal already.
--------------
It wouldn't be a great 4-day weekend unless I had something to give away FREE to you from my Kindle guides. I love publishing on Kindle over the last year, the KDP Select program allows me to give away most of my guides for up to 5 days, every 90 days. I won't give all of them away, but from time to time, I like to give some away because it helps sell other guides in the end. Its like people get a 'buy one, get one free' deal if they get a guide after attaining their free one.
The guide this weekend I'm giving away? The 'host manual' for the blog, the "Rats Alley Barbell Club Manual"!
Its available today through Sunday, so you will have plenty of time to read it over the mega 4-day weekend some of us have, if you also have Friday off from work.
You can grab the guide at the link above, or check it out at my main listing of guides at http://tinyurl.com/rkofp or also at http://occupyfirstplace.com
Enjoy the read if you don't have the guide yet!
Once you get the guide, I highly suggest getting two corresponding guides to the RABC Manual: Just the Workouts and Just The Chart. JTC is a helpful resource guide with a 'Tap & Go' feature within the table of contents. Select your Maximum weight in the table of contents, then you will be provided instantly with the weights for every sets/reps phase of JTW. RABC uses 4 phases of the JTW guide's 8 phases. So, you will just have to find the phases that match up with the RABC ones.
JTW is Here, JTC is Here.
----------------
Have a Safe & Happy 4th!
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, July 3, 2013
Daily RAW: 7/4/13, Week 1 - WO #2, FitRanx, OFP
Greetings RAW Warriors,
Here's Workout #2 for Week 1 of Phase 3.0. Too many numbers there, but let's get going to boost up some numbers in the end:
Week 1, Workout #2
3x10 series
Deadlifts: 3 x 10
Bench Press: 3 x 10
Bent Over Rows: 3 x 10
Windmills: 3 x 5 per side
4 Minute Warning: 20/10 x 2 each exercise
Mountain Climbers
BW Squats
Alternating Lunges
Total Body Extensions
---------------
FitRanX BW Workout of the Day:
The "Wednesday Warrior Workout" from FitRanX HQ -
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Side to Side Jump x8
2. Single Leg Burpee x8
3. Run in Place x8
4. Mountain Climbers x8
5. Gator Crawls x8
6. Suicide Sprints x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-------------
Last night, I upgraded one of my sites, which I first started to sell a few of my Kindle guides about 16 months ago. Its still up & running but I had my older covers put on there, before I was able to create some new ones via Amazon's self-publishing tools.
That site is called OccupyFirstPlace.com and its been revamped now with new covers and a slightly new look to it.
Check it out here: http://occupyfirstplace.com
---------------
HAPPY 4th of July! Go out and celebrate your freedom!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's Workout #2 for Week 1 of Phase 3.0. Too many numbers there, but let's get going to boost up some numbers in the end:
Week 1, Workout #2
3x10 series
Deadlifts: 3 x 10
Bench Press: 3 x 10
Bent Over Rows: 3 x 10
Windmills: 3 x 5 per side
4 Minute Warning: 20/10 x 2 each exercise
Mountain Climbers
BW Squats
Alternating Lunges
Total Body Extensions
---------------
FitRanX BW Workout of the Day:
The "Wednesday Warrior Workout" from FitRanX HQ -
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Side to Side Jump x8
2. Single Leg Burpee x8
3. Run in Place x8
4. Mountain Climbers x8
5. Gator Crawls x8
6. Suicide Sprints x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-------------
Last night, I upgraded one of my sites, which I first started to sell a few of my Kindle guides about 16 months ago. Its still up & running but I had my older covers put on there, before I was able to create some new ones via Amazon's self-publishing tools.
That site is called OccupyFirstPlace.com and its been revamped now with new covers and a slightly new look to it.
Check it out here: http://occupyfirstplace.com
---------------
HAPPY 4th of July! Go out and celebrate your freedom!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, July 2, 2013
Daily RAW: 7/2/13 - JSI Swings, FitRanX
Greetings RAW Warriors,
Here's another round of a FitRanX BW routine, plus another Swings workout for the July "JSI" 5,000 Swing Challenge.
-------------------
FitRanX BW Workout of the Day:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Prisoner Squats x8
2. Leg Thrust x8
3. Frog Leap x8
4. Off Set Push-Ups x8
5. Crunches x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Prisoner Squats x8
2. Body Saw x8
3. Frog Leap and Squat Thrust x8
4. Off Set Push-Ups x8
5. Elevated Knee Tucks x8
6. X-Body Mountain Climber x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------------------
The JSI 5,000 Swing Challenge workout of the day calls for 500 Swings. If you can't quite get 500, aim for 300 today and 200 tomorrow.
Ways to get in your 500:
100 every 5 minutes will get the workout done in under 25 minutes of time.
50 every 3 minutes will get things finished in about 30 minutes time.
You could still do the 20/minute route and get it done in 25 minutes, too.
20/minute would get 300 done in 15 minutes, with a brief 10 minute round to finish out 200 the next day.
If you have an assortment of kettlebells and want to switch weights, go heavier at first and then go lighter.
You could try light to heavy if you are more advanced and want to build into the routine.
All in all, aim for 500 or split the routine up in 300/200 over 2 days.
--------------
Want more insight on the 5,000 Swing Challenge for July? See how I got in 24,000 over 2 months this past January & February at http://tinyurl.com/jsiasap
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's another round of a FitRanX BW routine, plus another Swings workout for the July "JSI" 5,000 Swing Challenge.
-------------------
FitRanX BW Workout of the Day:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Prisoner Squats x8
2. Leg Thrust x8
3. Frog Leap x8
4. Off Set Push-Ups x8
5. Crunches x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Prisoner Squats x8
2. Body Saw x8
3. Frog Leap and Squat Thrust x8
4. Off Set Push-Ups x8
5. Elevated Knee Tucks x8
6. X-Body Mountain Climber x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------------------
The JSI 5,000 Swing Challenge workout of the day calls for 500 Swings. If you can't quite get 500, aim for 300 today and 200 tomorrow.
Ways to get in your 500:
100 every 5 minutes will get the workout done in under 25 minutes of time.
50 every 3 minutes will get things finished in about 30 minutes time.
You could still do the 20/minute route and get it done in 25 minutes, too.
20/minute would get 300 done in 15 minutes, with a brief 10 minute round to finish out 200 the next day.
If you have an assortment of kettlebells and want to switch weights, go heavier at first and then go lighter.
You could try light to heavy if you are more advanced and want to build into the routine.
All in all, aim for 500 or split the routine up in 300/200 over 2 days.
--------------
Want more insight on the 5,000 Swing Challenge for July? See how I got in 24,000 over 2 months this past January & February at http://tinyurl.com/jsiasap
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, July 1, 2013
Daily RAW: 7/2/13, FitRanX, JSI 5,000 Swing July Challenge
Greetings RAW Warriors,
Today is a FitRanX Bodyweight Workout of the Day kind of day.
Plus, we start up a 5,000 Swing challenge to get in July, just 3 workouts a week.
----------------------
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Jumping Lunges/Regular Lunges x8
2. Plank - Reach & Touch x8
3. Side Step Duck Under x8
4. Wall Sit x8
5. Kneeling Heel Touches x8
6. Seal Jacks x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
Thanks to those who downloaded their free copy of Track Attacks! this past weekend, it was #1 in the freebies for the Track & Field category on Amazon.
Thanks once again for making June the best month ever for my Kindle guide sales: I almost doubled my previous maximum sold and borrowed within a month! The sales of "Just Swing It!" actually matched that previous maximum number alone.
Here's a Swing workout to do, in order to help reach your goal of 5000 swings in July:
Daily Goal: 400 Swings
20 reps per minute x 20 minutes = 400 Swings.
20 reps will take about 30-35 seconds to do, rest the remaining time and perform the next set at the top of each minute.
If you want to try it differently, try doing 10 swings with each arm, switching arms every 30 seconds. You'll swing for 15-18 seconds, rest until 30 seconds arrives, then do your next set with the other arm.
This is a good way to build into the endurance you need to cover a large amount of swings over time when you start resting less and doing more continuously (such as 100 at a time, switching arms every 10 reps).
By going at the top of each minute, you stay on a good pace and rest almost in a 1 to 1 work to rest ratio.
Get "Just Swing It!" here: http://tinyurl.com/rkofp, along with any other guide that catches your interest, only 99 cents per guide.
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today is a FitRanX Bodyweight Workout of the Day kind of day.
Plus, we start up a 5,000 Swing challenge to get in July, just 3 workouts a week.
----------------------
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Jumping Lunges/Regular Lunges x8
2. Plank - Reach & Touch x8
3. Side Step Duck Under x8
4. Wall Sit x8
5. Kneeling Heel Touches x8
6. Seal Jacks x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
Thanks to those who downloaded their free copy of Track Attacks! this past weekend, it was #1 in the freebies for the Track & Field category on Amazon.
Thanks once again for making June the best month ever for my Kindle guide sales: I almost doubled my previous maximum sold and borrowed within a month! The sales of "Just Swing It!" actually matched that previous maximum number alone.
Here's a Swing workout to do, in order to help reach your goal of 5000 swings in July:
Daily Goal: 400 Swings
20 reps per minute x 20 minutes = 400 Swings.
20 reps will take about 30-35 seconds to do, rest the remaining time and perform the next set at the top of each minute.
If you want to try it differently, try doing 10 swings with each arm, switching arms every 30 seconds. You'll swing for 15-18 seconds, rest until 30 seconds arrives, then do your next set with the other arm.
This is a good way to build into the endurance you need to cover a large amount of swings over time when you start resting less and doing more continuously (such as 100 at a time, switching arms every 10 reps).
By going at the top of each minute, you stay on a good pace and rest almost in a 1 to 1 work to rest ratio.
Get "Just Swing It!" here: http://tinyurl.com/rkofp, along with any other guide that catches your interest, only 99 cents per guide.
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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