Greetings RAW Warriors,
Today's Rats Alley Workouts are from FitRanX, and the completion of the DDC for the month of August. I also toss in a Mile Time Trial, just to see where I am at.
-----------
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. Body Weight Tricep Extensions x 8
2. Bowing Crunch x 8
3. Split Shuffle x 8
4. Reaching Lunge x 8
5. Plank 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. Decline Push-Up x 8
2. V-Abs x 8
3. Frog Leap x 8
4. Jump Squat w/Knee Tuck x 8
5. Plank to Tricep Extension x 8
6. Burpee x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
I didn't put up a blog post yesterday, things just got pretty busy for me and all-around, I just plain forgot about a post by the end of the day.
I did complete the remaining 500 kettlebell cleans I had left so I could attain 6,000 total in the month of August.
Thursday's DDC workout was 300 reps, done completely straight, and it was the only workout of the day for me. 12 minutes was all it took, basically 4 minutes every 100. I switched hands every 10 reps throughout the sequence.
Today's workout started with a 1-Mile Time Trial, using the race course I setup for the Finley Tag Team Relay. I wanted to see two things: what the measurement would be if I altered it slightly at the start/finish line, and also, to see where I am at, road-wise, for running shape.
The route is a series of small hills and some flat sections on an out & back loop from start to finish. Even before the first quarter mile, you climb the one-block length hill that is most likely the steepest hill in town. Its a great challenge to your fitness when you run this route, as you will get some downhill sections at first, then some flats, then some slight uphill slants, a deep descent, then a small climb to the finish.
My 1.00 mile time read-out on the GPS was 6:07. The start/finish area that I chose was 1.03 on the read-out, getting 6:21 on this one. Factoring in the challenging hills of the route, I was pretty close to what my track time would be (sub-6:00) on an all-flat time trial. Overall it felt pretty good and I feel I left some in the tank a bit, since I felt pretty fresh afterwards.
After the Mile Time Trial, I walked it home just a couple blocks away, and completed my final 200 reps, all in succession, in about 8 minutes time. It really felt great to finish this goal of 6,000 in a month. Technically I still have one day left, but my body needs a rest from all the successive days of doing cleans. I'm going to play it safe and stop at 6,000.
I know the total volume of reps isn't is high as a Kettlebell Swing Challenge of 10,000 reps, but 5-6,000 is probably a more realistic number to attain, especially if you still have other things to devote to your training. For me, I wanted the challenge to be something extra I could focus on, but not take up my TOTAL focus as the KB Swing Challenge did for me in January & February. I wanted to still run with track workouts and easy runs, plus do my bike rides out in the country. This was a great mix, since the KB Clean workouts took 10-15 minutes for getting 200 to 300 reps in each day. I could do a shorter track workout, then add 200 cleans to end the daily workout session. Time wise, it was like getting in another 1 & a 1/3 miles in without all the running.
Look for a new Kindle guide that covers this past month's journey of 6,000 kettlebell cleans and how to go about doing it yourself.
With the successful sales of "Just Swing It!" in recent months, I feel kettlebell challenge guides are going to be a good source of Kindle guides for me to create. I'm already planning what to do in September, fitting in something amongst my current training goals with running and recreational cycling.
Until then, you'll have to read "Just Swing It!" to get a glimpse into what it takes to complete a kettlebell challenge.
Grab your copy here: http://tinyurl.com/rkofp
------------------
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!
Friday, August 30, 2013
Wednesday, August 28, 2013
Daily RAW: 8/28/13 - FR 3W, DDC, OFP
Greetings RAW Warriors,
Today's Rats Alley Workouts come from FitRanX HQ, their Wednesday Warrior Workout, plus a DDC update too.
--------------
FitRanX HQ's Workout of the Day:
WEDNESDAY WARRIOR WORKOUT
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Plank - Reach and Touch x8
6. Run in Place w/High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
Today's Dog Days Challenge workout called for just 200 reps today with the kettlebell cleans. I was short on time for other workouts plus it was really, really hot out for getting in a good outdoor workout. I worked some outside today and got pretty worn out from the heat itself.
Nonetheless, 200 reps were on call, so I did them in the 20/10 work/rest fashion again, since it works so well and is very time efficient. Did them all with the 35# kettlebell. My shoulders are starting to feel it a bit, as I have been doing cleans 10 out of the past 11 days. In order to hit 6000 reps for the month, I just need 500 more to go. I think I will stretch it out and go lighter in volume each day as I finish it out.
------------------
It's been another great month with sales of Kindle guides for http://occupyfirstplace.com , things are really rolling for "Just Swing It!", as its been occupying a top 100 spot pretty much daily in the Training section of Kindle's store. 2 5-star reviews are helping people see that its not a guide full of various workouts, its a daily log of various workouts en-route to accomplishing a challenge set before you. It makes it very different from other kettlebell guides out there. I don't get into a wide array of exercises and beginner, intermediate, or advanced workouts with kettelbells. I basically give you a day by day approach as to how I got in 24,000 kettlebell swings over 2 months.
I have been detailing my current "Dog Days Challenge" with kettlebell cleans and will also turn that into a guide very soon as well. You can get little hints of what I've done already with my blog posts, but putting it all together in a guide will be helpful for many instead of fishing through 31 days of posts on a website. After seeing how successful "JSI" has been, I feel a lineup of further 'challenges' would fit a nice niche within the kettlebell and exercise communities. I'm already brainstorming more month long challenges, and perhaps even 2-3 week ones. People love challenges, so it looks like that is a great option to deliver.
Check out "Just Swing It!" at http://tinyurl.com/jsiasap
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workouts come from FitRanX HQ, their Wednesday Warrior Workout, plus a DDC update too.
--------------
FitRanX HQ's Workout of the Day:
WEDNESDAY WARRIOR WORKOUT
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Plank - Reach and Touch x8
6. Run in Place w/High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
Today's Dog Days Challenge workout called for just 200 reps today with the kettlebell cleans. I was short on time for other workouts plus it was really, really hot out for getting in a good outdoor workout. I worked some outside today and got pretty worn out from the heat itself.
Nonetheless, 200 reps were on call, so I did them in the 20/10 work/rest fashion again, since it works so well and is very time efficient. Did them all with the 35# kettlebell. My shoulders are starting to feel it a bit, as I have been doing cleans 10 out of the past 11 days. In order to hit 6000 reps for the month, I just need 500 more to go. I think I will stretch it out and go lighter in volume each day as I finish it out.
------------------
It's been another great month with sales of Kindle guides for http://occupyfirstplace.com , things are really rolling for "Just Swing It!", as its been occupying a top 100 spot pretty much daily in the Training section of Kindle's store. 2 5-star reviews are helping people see that its not a guide full of various workouts, its a daily log of various workouts en-route to accomplishing a challenge set before you. It makes it very different from other kettlebell guides out there. I don't get into a wide array of exercises and beginner, intermediate, or advanced workouts with kettelbells. I basically give you a day by day approach as to how I got in 24,000 kettlebell swings over 2 months.
I have been detailing my current "Dog Days Challenge" with kettlebell cleans and will also turn that into a guide very soon as well. You can get little hints of what I've done already with my blog posts, but putting it all together in a guide will be helpful for many instead of fishing through 31 days of posts on a website. After seeing how successful "JSI" has been, I feel a lineup of further 'challenges' would fit a nice niche within the kettlebell and exercise communities. I'm already brainstorming more month long challenges, and perhaps even 2-3 week ones. People love challenges, so it looks like that is a great option to deliver.
Check out "Just Swing It!" at http://tinyurl.com/jsiasap
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, August 27, 2013
Daily RAW: FR, DDC, 3W Next Week
Greetings RAW Warriors,
Today's Rats Alley Workouts are from FitRanX and another DDC addition.
----------
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. Sun Gods x 8
2. Supermans x 8
3. Bear Crawl x 8
4. Calf Jumps x 8
5. Plank x 8
6. Total Body Extension 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. Single Leg Bridge x 4 on each side
2. Kneeling Heel Touches x 8
3. Mountain Climbers x 8
4. Pistol Squat x 8
5. Lying Hip Raises x 8
6. Single Leg Burpee x 4 on each side
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
Today's Dog Days Challenge workout was another round of 300 cleans once again. Used the 35# kettlebell and did 10 reps every 20/10 period of work/rest, taking 15 minutes as usual.
Yesterday's track workout just about zapped me, plus the heat & humidity & lack of a breeze basically kept me inside for my workouts today. No rides or runs.
------------
Wednesday Warrior Workouts will begin next week, on Wednesday September 4th at 6pm and another slot at 6:30pm. Please message me if you are interested in this, and what time you'd like to workout.
Email me at asaptrainer1@gmail.com with the time you'd like to go.
The only possible hiccup to this is that I am driving now & then for the sports teams and their transportation to practices, and I'm not sure what next Wednesday's needs are yet. I will schedule it for 6pm to start but if I need to change, you will know in time.
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
Today's Rats Alley Workouts are from FitRanX and another DDC addition.
----------
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. Sun Gods x 8
2. Supermans x 8
3. Bear Crawl x 8
4. Calf Jumps x 8
5. Plank x 8
6. Total Body Extension 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. Single Leg Bridge x 4 on each side
2. Kneeling Heel Touches x 8
3. Mountain Climbers x 8
4. Pistol Squat x 8
5. Lying Hip Raises x 8
6. Single Leg Burpee x 4 on each side
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
Today's Dog Days Challenge workout was another round of 300 cleans once again. Used the 35# kettlebell and did 10 reps every 20/10 period of work/rest, taking 15 minutes as usual.
Yesterday's track workout just about zapped me, plus the heat & humidity & lack of a breeze basically kept me inside for my workouts today. No rides or runs.
------------
Wednesday Warrior Workouts will begin next week, on Wednesday September 4th at 6pm and another slot at 6:30pm. Please message me if you are interested in this, and what time you'd like to workout.
Email me at asaptrainer1@gmail.com with the time you'd like to go.
The only possible hiccup to this is that I am driving now & then for the sports teams and their transportation to practices, and I'm not sure what next Wednesday's needs are yet. I will schedule it for 6pm to start but if I need to change, you will know in time.
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
Monday, August 26, 2013
Daily RAW: FR, Track Attack Monday, DDC Hits 5K
Greetings RAW Warriors,
Today's Rats Alley Workouts are from FitRanx HQ, another attack on the track, plus a milestone in the DDC this month.
------------
FitRanX Bodyweight 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 or Kneeling Push-Up x 8
2. Side Plank on Knees x 4 each side
3. Squat Thrust x 8
4. Walking Lunges x 8
5. Sit-Ups x 8
6. Seal 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. Fireflies w/Push-Ups x 8
2. Russian Twist x 8
3. Army Crawl x 8
4. Side Lunge x 4 on each side
5. Side Plank Pulse x 4 on each side
6. Run in Place w/High Knees x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
Today's "Track Attack Monday" was somewhat refreshing, as it FINALLY started to rain this afternoon, just shortly after I got off of work. I got my shoes on and went to the track for what I thought would be a cooling run in the rain. Well, it stayed very warm and not much for a breeze, so it was like running through a sprinkler with warm water at times. However, the workout went great overall. I ran down to the track as my warm-up, about a 1/2 mile total for that.
Then it was 6 x 400's doing one every 3 minutes. I was aiming for 80-85 on the 400's and resting the remaining time between sets at the 3 minute mark for each one.
First one was 83, then 80, 81, 80, 82, then a good solid 80 to end it.
I walked back home for the cool-down, then entered into DDC Mode for the kettlebell cleans I desired to do.
------------
DDC: Hits 5,000 Cleans today!
I reached the 5K mark for total cleans done this month. Since I was obviously tired from the track routine, I wanted to spread out this workout a bit, aiming for 300 and doing 10 reps in every 20/10 period of work/rest as I usually do.
Just used the 35# kettlebell for this, it was a wise choice after the 400's. The workout took 15 minutes to do in all for the kettlebell cleans.
--------------------
I am still shooting for 6,000 total cleans in the month of August, so with 5 days left, I could possibly get there rather easily. I am going to go a pretty conservative route as I finish this out, then try to finish with a bang at the end.
The cleans are a lot more taxing than the swings were, comparing the two challenges already. I notice a big change in how much your arms work overall with the cleans, as its a lot of catching and lowering the weight each rep. After seeing how just 300 affect your body in a workout, I think 5K or 6K cleans in a month is a good goal to get compared to 10K in a Swings challenge.
--------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workouts are from FitRanx HQ, another attack on the track, plus a milestone in the DDC this month.
------------
FitRanX Bodyweight 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 or Kneeling Push-Up x 8
2. Side Plank on Knees x 4 each side
3. Squat Thrust x 8
4. Walking Lunges x 8
5. Sit-Ups x 8
6. Seal 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. Fireflies w/Push-Ups x 8
2. Russian Twist x 8
3. Army Crawl x 8
4. Side Lunge x 4 on each side
5. Side Plank Pulse x 4 on each side
6. Run in Place w/High Knees x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
Today's "Track Attack Monday" was somewhat refreshing, as it FINALLY started to rain this afternoon, just shortly after I got off of work. I got my shoes on and went to the track for what I thought would be a cooling run in the rain. Well, it stayed very warm and not much for a breeze, so it was like running through a sprinkler with warm water at times. However, the workout went great overall. I ran down to the track as my warm-up, about a 1/2 mile total for that.
Then it was 6 x 400's doing one every 3 minutes. I was aiming for 80-85 on the 400's and resting the remaining time between sets at the 3 minute mark for each one.
First one was 83, then 80, 81, 80, 82, then a good solid 80 to end it.
I walked back home for the cool-down, then entered into DDC Mode for the kettlebell cleans I desired to do.
------------
DDC: Hits 5,000 Cleans today!
I reached the 5K mark for total cleans done this month. Since I was obviously tired from the track routine, I wanted to spread out this workout a bit, aiming for 300 and doing 10 reps in every 20/10 period of work/rest as I usually do.
Just used the 35# kettlebell for this, it was a wise choice after the 400's. The workout took 15 minutes to do in all for the kettlebell cleans.
--------------------
I am still shooting for 6,000 total cleans in the month of August, so with 5 days left, I could possibly get there rather easily. I am going to go a pretty conservative route as I finish this out, then try to finish with a bang at the end.
The cleans are a lot more taxing than the swings were, comparing the two challenges already. I notice a big change in how much your arms work overall with the cleans, as its a lot of catching and lowering the weight each rep. After seeing how just 300 affect your body in a workout, I think 5K or 6K cleans in a month is a good goal to get compared to 10K in a Swings challenge.
--------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, August 25, 2013
Daily RAW: 8/25/13 - FR, DDC, 3W
Greetings RAW Warriors,
Today's Rats Alley Workouts come from FitRanX, another workout for the DDC, and an update on the upcoming 3W sessions at FWC.
-------------
FitRanX BW Workout of the Day:
FitRanX HQ didn't have one on Saturday or one come out this morning yet, so I will offer my own for you:
Tabata Circuits: 4 minutes per exercise (20 sec work, 10 sec rest x 8)
Bodyweight Squats
T-Push-Ups
Lateral Lunges
Mountain Climbers
Jumping Jacks
Total Body Extensions
-------------
Today's Dog Days Challenge routine was done after a 10 mile bike ride this morning. It has been rather warm, muggy, and icky out the past few days. I took off Saturday as a day of rest and hit the road early this morning for my ride. The ride went great, hardly any wind out there and it was somewhat cooler (still muggy) but tolerable to exercise in. Got 10 miles done in 38 minutes.
I came home and did 10 minutes of kettlebell cleans for 200 reps total with the 35# kettlebell. I went with the typical 20/10 pattern for work/rest periods between each set. 4700 reps total for the month now. I may get an extra workout in today if I am up to it.
--------------
The "3W" sessions, Wednesday Warrior Workouts, will begin very soon at Finley Wellness Center. September 4th is the night I'm looking at starting them up, at 6pm and at 6:30pm.
I will choose some beginner FitRanX workouts to do for the group, and if you feel you can't do some exercises, there will be substitutes and other options.
Cost will be $5 a time or $20 for the month if you want to do it that way. Wednesday's might work out great for a lot of people to come because of no sports events taking place on those nights.
Let me know by email if you want to come at asaptrainer1@gmail.com or message me on Facebook, this way I know what to plan for on numbers and what circuits will be best to do with those numbers.
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workouts come from FitRanX, another workout for the DDC, and an update on the upcoming 3W sessions at FWC.
-------------
FitRanX BW Workout of the Day:
FitRanX HQ didn't have one on Saturday or one come out this morning yet, so I will offer my own for you:
Tabata Circuits: 4 minutes per exercise (20 sec work, 10 sec rest x 8)
Bodyweight Squats
T-Push-Ups
Lateral Lunges
Mountain Climbers
Jumping Jacks
Total Body Extensions
-------------
Today's Dog Days Challenge routine was done after a 10 mile bike ride this morning. It has been rather warm, muggy, and icky out the past few days. I took off Saturday as a day of rest and hit the road early this morning for my ride. The ride went great, hardly any wind out there and it was somewhat cooler (still muggy) but tolerable to exercise in. Got 10 miles done in 38 minutes.
I came home and did 10 minutes of kettlebell cleans for 200 reps total with the 35# kettlebell. I went with the typical 20/10 pattern for work/rest periods between each set. 4700 reps total for the month now. I may get an extra workout in today if I am up to it.
--------------
The "3W" sessions, Wednesday Warrior Workouts, will begin very soon at Finley Wellness Center. September 4th is the night I'm looking at starting them up, at 6pm and at 6:30pm.
I will choose some beginner FitRanX workouts to do for the group, and if you feel you can't do some exercises, there will be substitutes and other options.
Cost will be $5 a time or $20 for the month if you want to do it that way. Wednesday's might work out great for a lot of people to come because of no sports events taking place on those nights.
Let me know by email if you want to come at asaptrainer1@gmail.com or message me on Facebook, this way I know what to plan for on numbers and what circuits will be best to do with those numbers.
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, August 23, 2013
Daily RAW: 8/23 - FR, DDC, The Kindle Race is on...
Greetings RAW Warriors,
Today's Rats Alley Workouts are from FitRanX and another one for the Dog Days Challenge.
==============
Here's the FitRanX WOD 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 x 8
2. Flutter Kicks x 8
3. Total Body Extension x 8
4. Single Leg Deadlift x 8
5. Knee Tucks 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. Single Leg Squat x 8
2. Crunch and Flutter Kick x 8
3. Single Leg Hop x 8
4. Spiderman Push-Ups x 8
5. Plank Walk Ups x 8
6. Single Leg Burpee x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------
The Dog Days Challenge routine today was done rather late for me. My afternoon got jammed up with things at work and I also had an interview to do for the VB team's season outlook. The past 2 seasons I have written up the game reports for the paper, and this year is the same, minus me being the assistant coach. I think its going to be better for me to write it from the sidelines instead of the point of view from the bench. I can probably get a better intake of what's happening on both sides when I'm not worried about how the kids are performing on the court.
Anyways, the DDC workout was done after all that, when I got 300 cleans in with the 40#, then 200 more with the 35# kettlebell. Here is how it went down:
100 reps with the 40#, in the 20/10 work/rest pattern, 10 per arm for 5 minutes.
100 straight reps with the 40#, alternating every 10 reps, in 4 minutes straight.
Brief rest of 30 seconds, then 100 straight again with the 40#, alternating every 10, in 4 minutes.
Brief rest of 30 seconds, then 200 straight with the 35# kettlebell, alternating every 10, in 8 minutes.
It was the first time I tried to get 500 within a workout. I wasn't worried about the time, but to do it in just about 22 minutes of time, I was happy with that. It helped to go down in weight for the final 200, as it felt lighter and I really fell into the 'groove' created by the previous 300.
Once you get in the 'groove', you just feel like it is a mechanical, repeatable action that you don't have to think about, you just fall into it and the reps flow easily.
Kind of like running, but with the actions of a kettlebell doing the same thing for you, falling into a flow and going with it at the pace that feels right naturally.
I thought about ending at 300 tonight, but felt the need to push it a bit and go for 400, then 500 after 400 was reached. It was one of the most smoothest routines I've done over the course of the DDC.
------------------
I don't have any freebie guides this weekend, but I have an update for you on the top sellers I have:
"Just The Workouts" is one of my very first guides for Kindle and one that has two distinct programs in it, "KettleBolics" (basis of my kettlebell power routines) and "Indestructible!" (the famous 'program that never left the weight room'). Over the past year its been my #1 seller overall.
One of my newest guides, "Just Swing It!", is rapidly climbing in sales to nip at the toes of JTW. As you may know, JSI is my guide on finishing a 10,000 Kettlebell Swings Challenge (and perhaps making it a 2 month one and going for more, like I ended up doing!). The 10K Swings Challenge is a popular challenge amongst kettlebell enthusiasts. I think its hit a 'sweet spot' with readers who are searching for workout guides on Kindle. I don't give numerous plans in the guide, its essentially my daily log over two months of what I did...mainly to give people a glimpse on how to do such a challenge. People either want super-in-depth workout routines and all the science behind it, or some of them are tired of reading all the super-in-depth stuff and want to skip right to the workouts themselves. JTW & JSI do just that, and at 99 cents a piece, its been a great solution for many readers.
JSI is only 49 sales away from taking the top spot from Just The Workouts. Not sure if it will reach that point by the end of the month, but its been a fun 'race' to watch between the two guides and I'm glad to see many people are using them for what they need.
Check them both out at http://occupyfirstplace.com if you haven't already.
Another one that's selling well is "Super Sodas", my SodaStream guide. Yes, I made a guide on how to make pop. You may be thinking it's an 'unhealthy' choice but hear me out: its easy to say "DON'T DRINK POP!!!!" to active people, but guess what: we enjoy our Coke's and our Dew's just as much as less active people do. Some of us, like me, feel the addition to drinking pop, and need a way to stop it or lessen it greatly.
We've tried 'cold turkey' methods and maybe drinking diet drinks, but they haven't worked (and sometimes the diet stuff makes you feel hungrier if you ask me).
My solution is SodaStream'ing. It not only saves me money, it has helped reduce my intake in half. I used to have 100+ ounces a day at times, now I am having 50 (1.5 liters total). That's 5 less bottles of 20 ounce pop I'm drinking and tossing away, 100 a month, 1200 a year. (this was stunning to me that I drank perhaps over 1000 bottles of pop in a year!)
I am drinking less overall, mainly limiting it to the morning hours and in the afternoon, I'm pretty good. I may enjoy a half-liter of cream soda at night, but I no longer have the 'craving' for it. It also controls the carbonation, and its not as super-fizzy as regular bottled/canned pop is. It tastes so much smoother and I think it tastes a bit better too.
The guide I have is only 99 cents and it gives you a great primer on how a SodaStream works (no batteries, plug-ins, all 'green' powered by C02 air alone) and how simple it is to create your own combination of drinks. I like "Booster Cola" a lot, which is Red-Bull flavored energy drink mix and a Cola mix. You can't find that in stores...another awesome thing about SS'ing. You can create your own flavors or simply enjoy your own favorites.
Check out the guide at http://tinyurl.com/supersodas
--------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workouts are from FitRanX and another one for the Dog Days Challenge.
==============
Here's the FitRanX WOD 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 x 8
2. Flutter Kicks x 8
3. Total Body Extension x 8
4. Single Leg Deadlift x 8
5. Knee Tucks 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. Single Leg Squat x 8
2. Crunch and Flutter Kick x 8
3. Single Leg Hop x 8
4. Spiderman Push-Ups x 8
5. Plank Walk Ups x 8
6. Single Leg Burpee x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------
The Dog Days Challenge routine today was done rather late for me. My afternoon got jammed up with things at work and I also had an interview to do for the VB team's season outlook. The past 2 seasons I have written up the game reports for the paper, and this year is the same, minus me being the assistant coach. I think its going to be better for me to write it from the sidelines instead of the point of view from the bench. I can probably get a better intake of what's happening on both sides when I'm not worried about how the kids are performing on the court.
Anyways, the DDC workout was done after all that, when I got 300 cleans in with the 40#, then 200 more with the 35# kettlebell. Here is how it went down:
100 reps with the 40#, in the 20/10 work/rest pattern, 10 per arm for 5 minutes.
100 straight reps with the 40#, alternating every 10 reps, in 4 minutes straight.
Brief rest of 30 seconds, then 100 straight again with the 40#, alternating every 10, in 4 minutes.
Brief rest of 30 seconds, then 200 straight with the 35# kettlebell, alternating every 10, in 8 minutes.
It was the first time I tried to get 500 within a workout. I wasn't worried about the time, but to do it in just about 22 minutes of time, I was happy with that. It helped to go down in weight for the final 200, as it felt lighter and I really fell into the 'groove' created by the previous 300.
Once you get in the 'groove', you just feel like it is a mechanical, repeatable action that you don't have to think about, you just fall into it and the reps flow easily.
Kind of like running, but with the actions of a kettlebell doing the same thing for you, falling into a flow and going with it at the pace that feels right naturally.
I thought about ending at 300 tonight, but felt the need to push it a bit and go for 400, then 500 after 400 was reached. It was one of the most smoothest routines I've done over the course of the DDC.
------------------
I don't have any freebie guides this weekend, but I have an update for you on the top sellers I have:
"Just The Workouts" is one of my very first guides for Kindle and one that has two distinct programs in it, "KettleBolics" (basis of my kettlebell power routines) and "Indestructible!" (the famous 'program that never left the weight room'). Over the past year its been my #1 seller overall.
One of my newest guides, "Just Swing It!", is rapidly climbing in sales to nip at the toes of JTW. As you may know, JSI is my guide on finishing a 10,000 Kettlebell Swings Challenge (and perhaps making it a 2 month one and going for more, like I ended up doing!). The 10K Swings Challenge is a popular challenge amongst kettlebell enthusiasts. I think its hit a 'sweet spot' with readers who are searching for workout guides on Kindle. I don't give numerous plans in the guide, its essentially my daily log over two months of what I did...mainly to give people a glimpse on how to do such a challenge. People either want super-in-depth workout routines and all the science behind it, or some of them are tired of reading all the super-in-depth stuff and want to skip right to the workouts themselves. JTW & JSI do just that, and at 99 cents a piece, its been a great solution for many readers.
JSI is only 49 sales away from taking the top spot from Just The Workouts. Not sure if it will reach that point by the end of the month, but its been a fun 'race' to watch between the two guides and I'm glad to see many people are using them for what they need.
Check them both out at http://occupyfirstplace.com if you haven't already.
Another one that's selling well is "Super Sodas", my SodaStream guide. Yes, I made a guide on how to make pop. You may be thinking it's an 'unhealthy' choice but hear me out: its easy to say "DON'T DRINK POP!!!!" to active people, but guess what: we enjoy our Coke's and our Dew's just as much as less active people do. Some of us, like me, feel the addition to drinking pop, and need a way to stop it or lessen it greatly.
We've tried 'cold turkey' methods and maybe drinking diet drinks, but they haven't worked (and sometimes the diet stuff makes you feel hungrier if you ask me).
My solution is SodaStream'ing. It not only saves me money, it has helped reduce my intake in half. I used to have 100+ ounces a day at times, now I am having 50 (1.5 liters total). That's 5 less bottles of 20 ounce pop I'm drinking and tossing away, 100 a month, 1200 a year. (this was stunning to me that I drank perhaps over 1000 bottles of pop in a year!)
I am drinking less overall, mainly limiting it to the morning hours and in the afternoon, I'm pretty good. I may enjoy a half-liter of cream soda at night, but I no longer have the 'craving' for it. It also controls the carbonation, and its not as super-fizzy as regular bottled/canned pop is. It tastes so much smoother and I think it tastes a bit better too.
The guide I have is only 99 cents and it gives you a great primer on how a SodaStream works (no batteries, plug-ins, all 'green' powered by C02 air alone) and how simple it is to create your own combination of drinks. I like "Booster Cola" a lot, which is Red-Bull flavored energy drink mix and a Cola mix. You can't find that in stores...another awesome thing about SS'ing. You can create your own flavors or simply enjoy your own favorites.
Check out the guide at http://tinyurl.com/supersodas
--------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, August 22, 2013
Daily RAW: 8/22/13 - Track work & DDC
Greetings RAW Warriors,
Today's Daily Rats Alley Workout is a bit shorter than usual. No FitRanx WOD yet from HQ. I'll provide a similar circuit for you here in place of it. Instead of 4 minute Tabata's, go with 2 minute ones:
Bodyweight Squats: 4 rounds of 20/10
T-Push-Ups: 4 rounds of 20/10
Alternating Lunges: 4 rounds of 20/10
Jumping Jacks: 4 rounds of 20/10
X-Body Mountain Climbers: 4 rounds of 20/10
Total Body Extensions: 4 rounds of 20/10
Rest for 2 minutes and repeat the circuit again if desired.
----------
Today's workouts for myself were on the Track and also with the kettlebell.
Track Workout:
Went easy, got a 6:40 mile time, rested for about 2 minutes, then did:
Jog 100, Race-Pace 100, Jog 200, RP 200, Jog 300, RP 300, Jog 400. This was 4 laps in all, 6:50 for time.
I rested for about 3 minutes (til the 10 minute mark hit) and then did:
A 200 every 90 seconds, getting my 200's in 40 or less and resting the remaining time. I did 8 rounds of this in under 12 minutes.
-----------
The Dog Days Challenge routine was done after I got back from the 3 miles on the track. I decided to crank out 200 in the 20/10 pattern and secured my monthly total so far to 4000 cleans.
I am currently on pace if I get 500 in every 2 days, to obtain my goal of 6000 by the end of the month.
--------------
By the way, its 186 Days 'Til Track!
Get your Track Attacks in with this guide: http://tinyurl.com/trackattacks
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily Rats Alley Workout is a bit shorter than usual. No FitRanx WOD yet from HQ. I'll provide a similar circuit for you here in place of it. Instead of 4 minute Tabata's, go with 2 minute ones:
Bodyweight Squats: 4 rounds of 20/10
T-Push-Ups: 4 rounds of 20/10
Alternating Lunges: 4 rounds of 20/10
Jumping Jacks: 4 rounds of 20/10
X-Body Mountain Climbers: 4 rounds of 20/10
Total Body Extensions: 4 rounds of 20/10
Rest for 2 minutes and repeat the circuit again if desired.
----------
Today's workouts for myself were on the Track and also with the kettlebell.
Track Workout:
Went easy, got a 6:40 mile time, rested for about 2 minutes, then did:
Jog 100, Race-Pace 100, Jog 200, RP 200, Jog 300, RP 300, Jog 400. This was 4 laps in all, 6:50 for time.
I rested for about 3 minutes (til the 10 minute mark hit) and then did:
A 200 every 90 seconds, getting my 200's in 40 or less and resting the remaining time. I did 8 rounds of this in under 12 minutes.
-----------
The Dog Days Challenge routine was done after I got back from the 3 miles on the track. I decided to crank out 200 in the 20/10 pattern and secured my monthly total so far to 4000 cleans.
I am currently on pace if I get 500 in every 2 days, to obtain my goal of 6000 by the end of the month.
--------------
By the way, its 186 Days 'Til Track!
Get your Track Attacks in with this guide: http://tinyurl.com/trackattacks
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, August 21, 2013
Daily RAW: FR, DDC, 5 Stars for JSI
Greetings RAW Warriors,
Today's Daily Rats Alley Workout is from FitRanX, their time-tested "Wednesday Warrior Workout" - starting soon in Finley this September!
Also, an update on my DDC workout and other stuff.
--------------------
FitRanX HQ Workout of the Day:
Wednesday Warrior Workout
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. Squat Thrust x8
4. Jump Squat x8
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
DDC -
The Dog Days Challenge workout today was 300 kettlebell cleans with the 35# KB once again, following the 20s work, 10s rest pattern and 10 reps per arm, per set.
After the cleans were done, I hopped on the bike to hit the road for an 8 mile ride, 4 out & back. Wasn't too hot out, or too windy either. Just a little wind resistance on the way back into town.
I think for the remainder of the challenge I'm going to stick with the 35# k-bell. Still think I can get 6000 in before the month is done.
----------------
I had a very nice 5 star review of Just Swing It! on the Amazon site for it. This makes 2, 5-star reviews for the guide, and it continues to sell very well each day lately. Overall it is making up over 70% of my Kindle guide sales alone this month. Thank you if you have purchased a copy of JSI recently.
Check out review here: http://tinyurl.com/jsiasap
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily Rats Alley Workout is from FitRanX, their time-tested "Wednesday Warrior Workout" - starting soon in Finley this September!
Also, an update on my DDC workout and other stuff.
--------------------
FitRanX HQ Workout of the Day:
Wednesday Warrior Workout
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. Squat Thrust x8
4. Jump Squat x8
5. Body Saw x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
DDC -
The Dog Days Challenge workout today was 300 kettlebell cleans with the 35# KB once again, following the 20s work, 10s rest pattern and 10 reps per arm, per set.
After the cleans were done, I hopped on the bike to hit the road for an 8 mile ride, 4 out & back. Wasn't too hot out, or too windy either. Just a little wind resistance on the way back into town.
I think for the remainder of the challenge I'm going to stick with the 35# k-bell. Still think I can get 6000 in before the month is done.
----------------
I had a very nice 5 star review of Just Swing It! on the Amazon site for it. This makes 2, 5-star reviews for the guide, and it continues to sell very well each day lately. Overall it is making up over 70% of my Kindle guide sales alone this month. Thank you if you have purchased a copy of JSI recently.
Check out review here: http://tinyurl.com/jsiasap
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, August 20, 2013
Daily RAW: 8/20/13 - FR, DDC, Back To School
Greetings RAW Warriors,
Today's Daily Rats Alley Workouts are another FitRanX HQ WOD, and a DDC workout too.
-----------------
FitRanX Daily Bodyweight 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. Diamond Push-Ups on Knees x 8
2. Bowing Crunches x 8
3. Bear Crawl x 8
4. Close Stance Body Weight Squat x 8
5. Bicycle Crunches x 8
6. Mountain Climbers 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. Diamond Push-Ups x 8
2. Bicycle Crunches x 8
3. Bear Crawl x 8
4. Single Leg Deadlift x 8
5. Plank w/ Alternating Foot Lift x 8
6. Squat Thrust x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------
Dog Days Challenge:
It was another round of kettlebell cleans today with the 35# kettlebell. 300 was on tap and I got them in using the 20 seconds work, 10 seconds rest pattern. This one only took 15 minutes to do.
No run or bike ride outside today, I am a bit pressed for time here & there with errands and other things going on, so the 15 minute KB Clean Routine fit me just fine.
----------------
Tomorrow, we head back to school in town here. As the custodian, I think we are all set to go and pretty much in-line with a back to school night tonight. Kind of crazy the past 2 days but its going to be good to be back in a daily groove with cleaning and back on a routine again.
I'm not coaching this fall, which will give me some more time on some days for my workouts. Looking forward to that, as well as getting to some XC meets too, I sure miss catching those.
It should mean more time for track workouts too, which are fun to get in during the fall and the temps start cooling off a bit. We have one local 5K race in the area in September, plus a tag team relay race I am putting on in town here. The race season isn't over, but its sure coming to an end soon.
If you are looking for track workouts, or something to add to the end of your track workouts, my guides are full of track options for you. Give them a look-over at http://tinyurl.com/rkofp today, or at http://occupyfirstplace.com too.
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily Rats Alley Workouts are another FitRanX HQ WOD, and a DDC workout too.
-----------------
FitRanX Daily Bodyweight 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. Diamond Push-Ups on Knees x 8
2. Bowing Crunches x 8
3. Bear Crawl x 8
4. Close Stance Body Weight Squat x 8
5. Bicycle Crunches x 8
6. Mountain Climbers 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. Diamond Push-Ups x 8
2. Bicycle Crunches x 8
3. Bear Crawl x 8
4. Single Leg Deadlift x 8
5. Plank w/ Alternating Foot Lift x 8
6. Squat Thrust x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------
Dog Days Challenge:
It was another round of kettlebell cleans today with the 35# kettlebell. 300 was on tap and I got them in using the 20 seconds work, 10 seconds rest pattern. This one only took 15 minutes to do.
No run or bike ride outside today, I am a bit pressed for time here & there with errands and other things going on, so the 15 minute KB Clean Routine fit me just fine.
----------------
Tomorrow, we head back to school in town here. As the custodian, I think we are all set to go and pretty much in-line with a back to school night tonight. Kind of crazy the past 2 days but its going to be good to be back in a daily groove with cleaning and back on a routine again.
I'm not coaching this fall, which will give me some more time on some days for my workouts. Looking forward to that, as well as getting to some XC meets too, I sure miss catching those.
It should mean more time for track workouts too, which are fun to get in during the fall and the temps start cooling off a bit. We have one local 5K race in the area in September, plus a tag team relay race I am putting on in town here. The race season isn't over, but its sure coming to an end soon.
If you are looking for track workouts, or something to add to the end of your track workouts, my guides are full of track options for you. Give them a look-over at http://tinyurl.com/rkofp today, or at http://occupyfirstplace.com too.
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, August 19, 2013
Daily RAW: 8/19/13 - FitRanX & DDC
Greetings RAW Warriors,
Today's Daily Rats Alley Workouts come from FitRanX HQ and also I'm back to the DDC routines.
----------
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. Body Weight Dips x 8
2. Penguin Crunch x 8
3. Burpees x 8
4. Stationary Lunges x 4 on each side
5. Side Plank x 4 on each side
6. Side to Side Jumps 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. Seal Push-Ups x 8
2. Crunch w/ Leg Lifts x 8
3. Burpees x 8
4. Prisoner Squat x 8
5. Frozen V-Sit x 8
6. Mountain Climbers x 8
Check Out The Video Library Here:
http://www.youtube.com/
---------------
Dog Days Challenge:
After a few days off due to a wicked shoulder/trap/back issue, I got back into doing some KB cleans again on Sunday and today.
Sunday I did 300 Swings in the 20/10 work/rest pattern with the 35# kettlebell. It was good to get back into it.
Today's routine was done after 2 miles of running on the track, another "Attack The Track Monday".
1/2 mile warm-up, then:
200 x 4, a 200 every 90 seconds
300 x 2, doing a 300 every minute with 1 minute rest
200 x 1, rested until 12 minutes hit my stopwatch, then....
200 x 4 every 90 seconds.
Rode the bike home, then got into the kettlebells for the DDC:
200 reps in 10 minutes, following the 20/10 rest pattern again.
-------------------
The turnout for the Freebie Weekend was pretty good, thank you for downloading if you did, as well as purchasing a book or two (as many end up doing when I do a Freebie Weekend).
The SodaStream guide I made is doing pretty good in its category, a top 15 last time I checked! Even a 5 star review already:
http://tinyurl.com/supersodas
If you haven't checked it out, its a great primer if you are looking at getting a SodaStream in the first place. Then once you get one, you are already set with some recipes to start with! For only 99 cents, you're going to save that right away when you make your first 1 liter of soda. Give it a look and start sipping away on your favorite new soda mixes!
-------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily Rats Alley Workouts come from FitRanX HQ and also I'm back to the DDC routines.
----------
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. Body Weight Dips x 8
2. Penguin Crunch x 8
3. Burpees x 8
4. Stationary Lunges x 4 on each side
5. Side Plank x 4 on each side
6. Side to Side Jumps 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. Seal Push-Ups x 8
2. Crunch w/ Leg Lifts x 8
3. Burpees x 8
4. Prisoner Squat x 8
5. Frozen V-Sit x 8
6. Mountain Climbers x 8
Check Out The Video Library Here:
http://www.youtube.com/
---------------
Dog Days Challenge:
After a few days off due to a wicked shoulder/trap/back issue, I got back into doing some KB cleans again on Sunday and today.
Sunday I did 300 Swings in the 20/10 work/rest pattern with the 35# kettlebell. It was good to get back into it.
Today's routine was done after 2 miles of running on the track, another "Attack The Track Monday".
1/2 mile warm-up, then:
200 x 4, a 200 every 90 seconds
300 x 2, doing a 300 every minute with 1 minute rest
200 x 1, rested until 12 minutes hit my stopwatch, then....
200 x 4 every 90 seconds.
Rode the bike home, then got into the kettlebells for the DDC:
200 reps in 10 minutes, following the 20/10 rest pattern again.
-------------------
The turnout for the Freebie Weekend was pretty good, thank you for downloading if you did, as well as purchasing a book or two (as many end up doing when I do a Freebie Weekend).
The SodaStream guide I made is doing pretty good in its category, a top 15 last time I checked! Even a 5 star review already:
http://tinyurl.com/supersodas
If you haven't checked it out, its a great primer if you are looking at getting a SodaStream in the first place. Then once you get one, you are already set with some recipes to start with! For only 99 cents, you're going to save that right away when you make your first 1 liter of soda. Give it a look and start sipping away on your favorite new soda mixes!
-------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Saturday, August 17, 2013
Daily RAW: Free Kindle Guide Weekend!
Greetings RAW Warriors,
Just a quick update on the two Kindle Guides I'm giving away this weekend:
One of my newest releases is "Coach Rick's Top 5 Budget Fitness Tricks", covering the aspects of a home gym and what it can offer you. Even for those who have gym memberships, the home gym is the small gym/workout area within footsteps of your bedroom, giving you the benefits of saving time when you can't make it to the gym some days, or need an extra workout in that you want to do.
http://amzn.com/B00DO17IZC
The other guide is "Unleash The Power!", a 2011 speed/strength camp guide I made and turned into a Kindle guide. It covers some basics of 2 major strength programs that are used widely in the country, and also covers speed/agility/power training aspects too.
http://amzn.com/B007NZLTTG
----------------
No FitRanx Workout yet from HQ today, although it is rather early and usually gets posted later in the day.
I'm still dealing with this crazy shoulder injury, so no cleans once again today.
------------------
Make sure to check out the other 99 cent Kindle guides I have too, at http://tinyurl.com/rkofp
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Just a quick update on the two Kindle Guides I'm giving away this weekend:
One of my newest releases is "Coach Rick's Top 5 Budget Fitness Tricks", covering the aspects of a home gym and what it can offer you. Even for those who have gym memberships, the home gym is the small gym/workout area within footsteps of your bedroom, giving you the benefits of saving time when you can't make it to the gym some days, or need an extra workout in that you want to do.
http://amzn.com/B00DO17IZC
The other guide is "Unleash The Power!", a 2011 speed/strength camp guide I made and turned into a Kindle guide. It covers some basics of 2 major strength programs that are used widely in the country, and also covers speed/agility/power training aspects too.
http://amzn.com/B007NZLTTG
----------------
No FitRanx Workout yet from HQ today, although it is rather early and usually gets posted later in the day.
I'm still dealing with this crazy shoulder injury, so no cleans once again today.
------------------
Make sure to check out the other 99 cent Kindle guides I have too, at http://tinyurl.com/rkofp
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, August 16, 2013
Daily RAW: 2 FitRanX routines, DDC Update, Freebie Weekend?
Greetings RAW Warriors,
Wasn't able to get a post up on Thursday, so today you'll get TWO FitRanX Routines for the Bodyweight Workout of the Day.
First one:
Level 0-3
...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Split Shuffle x 8
2. Leg Lifts x 8
3. Leg Thrusts x 8
4. Reverse Lunge x 4 on each side
5. Bowing Crunches x 8
6. Line Jumps 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. Split Shuffle x 8
2. Weighted Leg Lifts x 8
3. Spiderman Push-Ups x 8
4. Jumping Lunges x 8
5. Cross Body Crunch x 8
6. Skater Hops x 8
--------
The 2nd workout 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. Push-Ups x 8
2. Plank x 8
3. Squat Thrust x 8
4. Overhead Towel Squat x 8
5. Crunches 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. Push-Ups x 8
2. Plank w/Alternating Foot Lift x 8
3. Jump Squat w/ Knee Tuck x 8
4. Inchworm x 8
5. Russian Twist x 8
6. Curtsy Lunge x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------------
DDC Update:
I've had a bit of a setback on Thursday and today, as my upper back is tweaked something fierce. Not sure if I just lifted something wrong at work or slept wrong at night, but the dullness progressively got worse throughout the day on Thursday and didn't get any better while I slept last night. Today is a pain-killer day and foam roller day to help heal it up. If it feels better this afternoon, a bike ride may be in order but that will be about as hard as I'll go. Don't want to run and pound the heck out of my body, and kettlebell cleans are not on tap for today either.
I'm currently sitting at 2700 cleans for the month, so hopefully I can get going soon once again with the Dog Days Challenge and aim for 6,000 within the month.
----------------
Kindle guide sales are once again on a break-neck pace lately, the support is awesome to see! At the midway point of August, I'm slightly ahead of July's pace.
Look for another Freebie Weekend, this weekend! I may give 1-2 guides away... so stay up to date on the blog for what will be free for your Kindles this Saturday & Sunday!
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wasn't able to get a post up on Thursday, so today you'll get TWO FitRanX Routines for the Bodyweight Workout of the Day.
First one:
Level 0-3
...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Split Shuffle x 8
2. Leg Lifts x 8
3. Leg Thrusts x 8
4. Reverse Lunge x 4 on each side
5. Bowing Crunches x 8
6. Line Jumps 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. Split Shuffle x 8
2. Weighted Leg Lifts x 8
3. Spiderman Push-Ups x 8
4. Jumping Lunges x 8
5. Cross Body Crunch x 8
6. Skater Hops x 8
--------
The 2nd workout 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. Push-Ups x 8
2. Plank x 8
3. Squat Thrust x 8
4. Overhead Towel Squat x 8
5. Crunches 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. Push-Ups x 8
2. Plank w/Alternating Foot Lift x 8
3. Jump Squat w/ Knee Tuck x 8
4. Inchworm x 8
5. Russian Twist x 8
6. Curtsy Lunge x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------------
DDC Update:
I've had a bit of a setback on Thursday and today, as my upper back is tweaked something fierce. Not sure if I just lifted something wrong at work or slept wrong at night, but the dullness progressively got worse throughout the day on Thursday and didn't get any better while I slept last night. Today is a pain-killer day and foam roller day to help heal it up. If it feels better this afternoon, a bike ride may be in order but that will be about as hard as I'll go. Don't want to run and pound the heck out of my body, and kettlebell cleans are not on tap for today either.
I'm currently sitting at 2700 cleans for the month, so hopefully I can get going soon once again with the Dog Days Challenge and aim for 6,000 within the month.
----------------
Kindle guide sales are once again on a break-neck pace lately, the support is awesome to see! At the midway point of August, I'm slightly ahead of July's pace.
Look for another Freebie Weekend, this weekend! I may give 1-2 guides away... so stay up to date on the blog for what will be free for your Kindles this Saturday & Sunday!
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, August 14, 2013
Daily RAW: 8/14/13 - FitRanX, 3W Sessions in September
Greetings RAW Warriors,
Today's Rats Alley Workout post has some FitRanX, the "Wednesday Warrior Workout" from HQ.
I will be starting up some "3W" sessions soon on Wednesday nights in Finley, stay tuned on that!
----------------
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Burpee x4 on each side
2. Mountain Climbers x8
3. Frog Leap x8
4. Seal Jacks x8
5. Run in Place x8
6. Bear Crawl x8
Check Out The Video Library Here:
http://www.youtube.com/
-----------------
No KB Cleans today, just took an easy, 4-mile gravel grinder ride on the bike. Took about 20 minutes to do, as usually it does. Some parts of the roads were a bit soft, but manageable.
------------------
"3W" Sessions:
I am thinking after school gets started here for a while, I am looking at starting up the 3W sessions at Finley Wellness Center with the FitRanX program, in September and after Labor Day.
Times? Perhaps 6, 6:30, and 7pm as options, maybe a 7:30 one too. Come for any half-hour session, ideally the one that works best for you.
Cost would be just $20 a month, just $5 a time if you wanted to do it that way too.
Message me on FB or email me at asaptrainer1@gmail.com if you have an interest for this and what time you would like to come.
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workout post has some FitRanX, the "Wednesday Warrior Workout" from HQ.
I will be starting up some "3W" sessions soon on Wednesday nights in Finley, stay tuned on that!
----------------
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Burpee x4 on each side
2. Mountain Climbers x8
3. Frog Leap x8
4. Seal Jacks x8
5. Run in Place x8
6. Bear Crawl x8
Check Out The Video Library Here:
http://www.youtube.com/
-----------------
No KB Cleans today, just took an easy, 4-mile gravel grinder ride on the bike. Took about 20 minutes to do, as usually it does. Some parts of the roads were a bit soft, but manageable.
------------------
"3W" Sessions:
I am thinking after school gets started here for a while, I am looking at starting up the 3W sessions at Finley Wellness Center with the FitRanX program, in September and after Labor Day.
Times? Perhaps 6, 6:30, and 7pm as options, maybe a 7:30 one too. Come for any half-hour session, ideally the one that works best for you.
Cost would be just $20 a month, just $5 a time if you wanted to do it that way too.
Message me on FB or email me at asaptrainer1@gmail.com if you have an interest for this and what time you would like to come.
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, August 13, 2013
Daily RAW: 8/13/13 - FitRanX, DDC, Racin' again!
Greetings RAW Warriors,
Today's Daily Rats Alley Workout has a FitRanX session, DDC workout, and word of another race in Finley coming up!
--------------
This is a repeat one from a few days ago for All Levels, since I didn't see one out of HQ today online.
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 or Alternating 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
-------------
DDC Workout:
400 Cleans total, done with my 35# kettlebell.
200 done in 10 per set in the 20/10 fashion for 10 minutes time.
Another 200 were done in a straight set, alternating every 10 reps of course.
The 35# was feeling lighter today, moreso than usual. So far, I have done 2700 total for the month of August. I was aiming for 5K in the month of August, but now I'm leaning towards 6,000 as I near the midway point of the month on Thursday.
-----------------
Last year, I put on the 1st Finley Tag Team Relay Race, a fun little race to do with tag-team partners that each run 1 mile each. It was a very fun race for the participants, since a mile is shorter and you can go a little faster... plus you can recover a bit and run in a 2nd race with a Co-Ed partner and vie for the Co-Ed title too.
This year, I'm putting on another one on September 12th. The details of it were hammered out today. We changed up the course a bit and made it a little more challenging with some hills in town and less traffic concerns too.
http://ClimbThePodium.com has some basics on the race, if you live in the Finley area.
It should be a lot of fun once again to run and see people compete in! There aren't a lot of races that are shorter than 5K's, and this is one that's unique and awesome!
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily Rats Alley Workout has a FitRanX session, DDC workout, and word of another race in Finley coming up!
--------------
This is a repeat one from a few days ago for All Levels, since I didn't see one out of HQ today online.
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 or Alternating 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
-------------
DDC Workout:
400 Cleans total, done with my 35# kettlebell.
200 done in 10 per set in the 20/10 fashion for 10 minutes time.
Another 200 were done in a straight set, alternating every 10 reps of course.
The 35# was feeling lighter today, moreso than usual. So far, I have done 2700 total for the month of August. I was aiming for 5K in the month of August, but now I'm leaning towards 6,000 as I near the midway point of the month on Thursday.
-----------------
Last year, I put on the 1st Finley Tag Team Relay Race, a fun little race to do with tag-team partners that each run 1 mile each. It was a very fun race for the participants, since a mile is shorter and you can go a little faster... plus you can recover a bit and run in a 2nd race with a Co-Ed partner and vie for the Co-Ed title too.
This year, I'm putting on another one on September 12th. The details of it were hammered out today. We changed up the course a bit and made it a little more challenging with some hills in town and less traffic concerns too.
http://ClimbThePodium.com has some basics on the race, if you live in the Finley area.
It should be a lot of fun once again to run and see people compete in! There aren't a lot of races that are shorter than 5K's, and this is one that's unique and awesome!
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, August 12, 2013
Daily RAW: 8/12/13 - FitRanx WOD, DDC, Track Attackin'
Greetings RAW Warriors,
Today's Rats Alley Workout covers some FitRanX, some DDC, and Track stuff too.
-----------------
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. Suicides x 8
2. V-Abs x 8
3. Leg Thrust x 8
4. Chair Step-Ups x 4 on each side
5. Sit-Up 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. Suicides x 8
2. V-Abs x 8
3. Burpees x 8
4. Jump Squats x 8
5. Weighted Sit-Up x 8
6. Inchworm x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
DDC: Day 12 - I first did my track workout today, then tackled the Kettlebell Cleans after it.
It was 200 reps in the 20/10 work/rest format, taking 10 minutes to complete.
It felt like the right amount to do after my track stuff today....speaking of which:
-----------------
Today's Track workout was 2 miles broken down as such -
1/2 mile easy (3:30 time)
Rested about one minute, then did the following:
300m race-pace (about 60 seconds), rest 60 seconds, doing a 300 every 2 minutes.
I did 4 rounds of this, then a final 400m effort in 1:20 to get 1600m in total with this type of pattern.
I added another 1/2 mile worth of 200's, doing a 200 every 90 seconds, taking only another 6 minutes to round off the workout for 2 miles total.
I tried to clip these final 200's in 40 seconds each.
You can get more workout-enders like this to finish things off on the track with "Track Attacks", at http://tinyurl.com/rkofp or http://tinyurl.com/trackattacks
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Rats Alley Workout covers some FitRanX, some DDC, and Track stuff too.
-----------------
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. Suicides x 8
2. V-Abs x 8
3. Leg Thrust x 8
4. Chair Step-Ups x 4 on each side
5. Sit-Up 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. Suicides x 8
2. V-Abs x 8
3. Burpees x 8
4. Jump Squats x 8
5. Weighted Sit-Up x 8
6. Inchworm x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
DDC: Day 12 - I first did my track workout today, then tackled the Kettlebell Cleans after it.
It was 200 reps in the 20/10 work/rest format, taking 10 minutes to complete.
It felt like the right amount to do after my track stuff today....speaking of which:
-----------------
Today's Track workout was 2 miles broken down as such -
1/2 mile easy (3:30 time)
Rested about one minute, then did the following:
300m race-pace (about 60 seconds), rest 60 seconds, doing a 300 every 2 minutes.
I did 4 rounds of this, then a final 400m effort in 1:20 to get 1600m in total with this type of pattern.
I added another 1/2 mile worth of 200's, doing a 200 every 90 seconds, taking only another 6 minutes to round off the workout for 2 miles total.
I tried to clip these final 200's in 40 seconds each.
You can get more workout-enders like this to finish things off on the track with "Track Attacks", at http://tinyurl.com/rkofp or http://tinyurl.com/trackattacks
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, August 11, 2013
Daily RAW: 8/11/13 - FR WOD, DDC Update
Greetings RAW Warriors,
Here's another daily WOD from FitRanX HQ for you:
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 or Alternating 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
---------------------
Dog Days Challenge:
The DDC continues with kettlebell cleans, as I stepped up to the 40# kettlebell and ratcheted out 400 total in 20 minutes, following the 20/10 pattern, getting 10 reps per arm each 20/10 set.
I really like the beauty of the 20/10 format, as I keep on saying on this blog, because it is very time-efficient and in a challenge like this, its easy enough to calculate how long workouts will take.
100 cleans? 5 minutes of time.
200 cleans? 10 minutes.
300 cleans? 15 minutes.
400 cleans? 20 minutes.
500 cleans (my attainable goal very soon)? 25 minutes.
I've had 2100 cleans in 11 days so far, not every day has been a workout day with the cleans. I'm on a good pace to get 5,000 pretty easily. 200 was okay to start with, now I feel I can handle 300-400 per workout.
I did pick up a new pair of gloves, which worked pretty good today.
I know some kettlebell enthusiasts are not keen on using gloves, rather using bare hands and chalk. To me, the gloves work just fine and I prefer gloves to take off, rather than chalk over my hands and everything else. I don't compete in KB competitions (maybe I will one day, but for now, I'll stick with 5K's), so doing it as a sport isn't my main reason for using them. I am intrigued by it but for now, I would rather worry about my running.
After using KB's since 2005, I am a firm believer in kettlebells helping out runners greatly. When I have been out of action or applied KB's in the off-season of winter, KB's have been the next best thing to do out of everything I've done. KB folks call it the "What The Heck?" Effect, when kettlebell training makes your everyday passion (in my case, running, in others, it may be cycling, competing in masters track & field events, etc) that much better.
My guide, "Just The Workouts", has "KettleBolics" in it, which covers the WTH Effect and gives you great kettlebell workouts to try. Many of it is with the 20/10 Tabata pattern used for the various workouts.
Grab this classic OFP best seller here: http://tinyurl.com/asapjtw
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's another daily WOD from FitRanX HQ for you:
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 or Alternating 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
---------------------
Dog Days Challenge:
The DDC continues with kettlebell cleans, as I stepped up to the 40# kettlebell and ratcheted out 400 total in 20 minutes, following the 20/10 pattern, getting 10 reps per arm each 20/10 set.
I really like the beauty of the 20/10 format, as I keep on saying on this blog, because it is very time-efficient and in a challenge like this, its easy enough to calculate how long workouts will take.
100 cleans? 5 minutes of time.
200 cleans? 10 minutes.
300 cleans? 15 minutes.
400 cleans? 20 minutes.
500 cleans (my attainable goal very soon)? 25 minutes.
I've had 2100 cleans in 11 days so far, not every day has been a workout day with the cleans. I'm on a good pace to get 5,000 pretty easily. 200 was okay to start with, now I feel I can handle 300-400 per workout.
I did pick up a new pair of gloves, which worked pretty good today.
I know some kettlebell enthusiasts are not keen on using gloves, rather using bare hands and chalk. To me, the gloves work just fine and I prefer gloves to take off, rather than chalk over my hands and everything else. I don't compete in KB competitions (maybe I will one day, but for now, I'll stick with 5K's), so doing it as a sport isn't my main reason for using them. I am intrigued by it but for now, I would rather worry about my running.
After using KB's since 2005, I am a firm believer in kettlebells helping out runners greatly. When I have been out of action or applied KB's in the off-season of winter, KB's have been the next best thing to do out of everything I've done. KB folks call it the "What The Heck?" Effect, when kettlebell training makes your everyday passion (in my case, running, in others, it may be cycling, competing in masters track & field events, etc) that much better.
My guide, "Just The Workouts", has "KettleBolics" in it, which covers the WTH Effect and gives you great kettlebell workouts to try. Many of it is with the 20/10 Tabata pattern used for the various workouts.
Grab this classic OFP best seller here: http://tinyurl.com/asapjtw
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Saturday, August 10, 2013
Daily RAW: 8/10/13: FitRanX WOD, 3W Plan
Greetings RAW Warriors,
Here's a FitRanX WOD for you 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. Sun Gods x 8
2. Sit-Ups x 8
3. X-Body Mountain Climber x 8
4. Close Stance Body Weight Squat x 8
5. Flutter Kicks x 8
6. Run in Place 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. Seal Push-Ups x 8
2. Sit-Ups x 8
3. Army Crawl x 8
4. Pistol Squat x 8
5. Russian Twist x 8
6. Run in Place w/ High Knees x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
NEW "3W" Plan -
What's the New 3W Plan? Its the "Wednesday Warrior Workout" Plan, at Finley Wellness Center!
If there is enough interest, I would like to do a weekly Wednesday workout session with the FitRanX workouts in a small group setting.
$20 a month is all it would be, to come for these sessions. I would look at having 1-2, 30 minute sessions to lead you through, so if you couldn't make it at one time, you can come later. I could have many more sessions within the evening, too.
I am not coaching this fall, and I know Wednesday nights are usually a night that's free for adults to come because there are no games/events that night during the school year. I like to take in games as well and support our teams in FB, VB, and XC, so Wednesday sessions might an all-around ideal option to offer in this area with the FitRanX programs.
FitRanX is taking off both nationally, and internationally. If you've heard of CrossFit, its similar but different. It has the daily Workout of the Day's like CrossFit, but each trainer has a full database of workouts to find the best WOD for the crew they work with. What separates it from CF is that it can be done in individual or small group sessions, they are only 30 minutes long, and best of all, FitRanX has a fitness ranking system built into the program.
The fitness ranking system is what drew me towards the program. I am not a CrossFit fan, personally, and I am a trainer who likes the small group, 'boot camp' structure that FitRanX offers.
The FitRanX system reminds me of the old Frappier Acceleration "Cheetah Club" we had, with the athletes we trained. There was a 20 MPH club for males, and 17 MPH for females. Once past that, we had 18, 19, and 20+ MPH Clubs for females, and 21, 22, 23+ MPH Clubs for males too. For area athletes, it was a huge motivation factor just to get your name on the list above another area top athlete... nothing like a little friendly competition to push you!
With FitRanX, you could 'compete' in a way with your friends, but mostly, you compete with your own fitness level and try to move up in Ranks through the program. The 3W Plan will help you get started and see where you are at, and see if you want to move up in ranks with the FitRanX system and do more consistent training, or do a workout plan I could design for you to do on your own time to help you progress through the program.
Email me or message me at asaptrainer1@gmail.com if you want to get started with the 3W program. I would look at starting this up in the end of August, to help give some time to prepare with kids getting back to school. If it works better to start it up in September, I may do that as well. But all in all, I need to know what interest there is, otherwise it won't be offered.
Times I am looking at might be 5:30pm through 7:30pm, on the half-hour. If I only have so many, it may be 5:30-6:30pm just to get more people together to train.
Remember, these would only be Wednesdays to start with.
Contact me if you want to get rolling with Finley FitRanX's '3W Plan' soon!
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's a FitRanX WOD for you 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. Sun Gods x 8
2. Sit-Ups x 8
3. X-Body Mountain Climber x 8
4. Close Stance Body Weight Squat x 8
5. Flutter Kicks x 8
6. Run in Place 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. Seal Push-Ups x 8
2. Sit-Ups x 8
3. Army Crawl x 8
4. Pistol Squat x 8
5. Russian Twist x 8
6. Run in Place w/ High Knees x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
NEW "3W" Plan -
What's the New 3W Plan? Its the "Wednesday Warrior Workout" Plan, at Finley Wellness Center!
If there is enough interest, I would like to do a weekly Wednesday workout session with the FitRanX workouts in a small group setting.
$20 a month is all it would be, to come for these sessions. I would look at having 1-2, 30 minute sessions to lead you through, so if you couldn't make it at one time, you can come later. I could have many more sessions within the evening, too.
I am not coaching this fall, and I know Wednesday nights are usually a night that's free for adults to come because there are no games/events that night during the school year. I like to take in games as well and support our teams in FB, VB, and XC, so Wednesday sessions might an all-around ideal option to offer in this area with the FitRanX programs.
FitRanX is taking off both nationally, and internationally. If you've heard of CrossFit, its similar but different. It has the daily Workout of the Day's like CrossFit, but each trainer has a full database of workouts to find the best WOD for the crew they work with. What separates it from CF is that it can be done in individual or small group sessions, they are only 30 minutes long, and best of all, FitRanX has a fitness ranking system built into the program.
The fitness ranking system is what drew me towards the program. I am not a CrossFit fan, personally, and I am a trainer who likes the small group, 'boot camp' structure that FitRanX offers.
The FitRanX system reminds me of the old Frappier Acceleration "Cheetah Club" we had, with the athletes we trained. There was a 20 MPH club for males, and 17 MPH for females. Once past that, we had 18, 19, and 20+ MPH Clubs for females, and 21, 22, 23+ MPH Clubs for males too. For area athletes, it was a huge motivation factor just to get your name on the list above another area top athlete... nothing like a little friendly competition to push you!
With FitRanX, you could 'compete' in a way with your friends, but mostly, you compete with your own fitness level and try to move up in Ranks through the program. The 3W Plan will help you get started and see where you are at, and see if you want to move up in ranks with the FitRanX system and do more consistent training, or do a workout plan I could design for you to do on your own time to help you progress through the program.
Email me or message me at asaptrainer1@gmail.com if you want to get started with the 3W program. I would look at starting this up in the end of August, to help give some time to prepare with kids getting back to school. If it works better to start it up in September, I may do that as well. But all in all, I need to know what interest there is, otherwise it won't be offered.
Times I am looking at might be 5:30pm through 7:30pm, on the half-hour. If I only have so many, it may be 5:30-6:30pm just to get more people together to train.
Remember, these would only be Wednesdays to start with.
Contact me if you want to get rolling with Finley FitRanX's '3W Plan' soon!
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, August 9, 2013
Daily RAW: DDC Update, 20/10 Workout, Finley FitRanX
Greetings RAW Warriors,
I don't have any FitRanX routines for you since Wednesday, nothing has been posted from HQ since then. In place of that, here is a 20/10 circuit, kettlebell-infused:
2 minutes of 20/10 each exercise
1 Arm Squats: hold the KB on each side, alternating sides every 20/10
1 Arm Jerks: A powerful press with hip explosion to press the kettlebell up. Aim for 4-6 good ones on each side.
Tactical Lunges: a common KB lunge where you lunge back, passing the kettlebell under your front leg in the lowered portion of the lunge. Start with your left arm holding the KB and step back with your left leg. Pass it under your right leg, then stand up. Now, step back with your right leg and pass it under your left leg. Keep repeating this pattern for each 20/10 period.
1 Arm Rows: Like 1-Arm dumbbell rows, only with a kettlebell.
Windmills: do each side equally for each 20/10 period (2 sets per side for the 2 minute time frame).
All-Star Sit-Ups: If you are familiar with this from the RABC Manual, its a half-Turkish get-up.
That's 12 minutes alone. Do 1 minute of each set to add another 6 minute round of exercises if you want to perform this under 20 minutes total time.
-----------
DDC Update:
This morning I hit the kettlebell cleans once again. I took off Thursday from all exercise to give the body a full rest day. I also wanted to feel fresh for a heavier load of kettlebell cleans to attempt.
I used the 20/10 format again for 20 minutes this time, attaining 400 reps total with the 35# kettlebell.
A nice thing I've done while doing these workouts, and using the DVD's 20/10 clock as my guide, is I will play my Home Workout Revolution DVD series that I burned from the HWR videos I downloaded from here: http://tinyurl.com/cbhwrevsale There are 10, 15, and 19 minute workout time frames to use, so if I want to get in 200 reps in for my KB clean workout, I will just play and go along with a 10 minute circuit they do on the DVD. 300? The 15 minute workout. Today I used the 19 minute workout and did 300 in the first 15, then 100 in 4 minutes straight to finish the workout.
What's great about those workouts is that the 20/10 clock is already on there and I don't have to set a timer or keep looking at a stopwatch. I just push play and get going when the timer starts.
-----------
If anyone wants to do the FitRanX program in Finley, I am still offering it locally. I know summertime is a crazy time to schedule things, but with school starting soon and things getting more on a regular routine, many people will start wanting to return to a regular routine with their fitness workouts.
Let me know if you want to get started on this new fitness journey: Finley FitRanX is the FIRST FitRanX Gym in North Dakota, so you are a part of being the first FitRanX'ers in the state when you start up with Finley FitRanX sessions!
For more info, check out the Finley FitRanX page on this site, right here:
http://ratsalleybc.blogspot.com/p/fitranx.html
12, 30 minute sessions are only $99 if you want a long-term program.
I may look at offering a Wednesday night option for people looking to add another workout session to their routines, this would be a pretty affordable deal. I'm thinking of just $20 for one month of Wednesday workouts in this type of setting. Let me know if you have an interest in this weekly workout option as well.
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I don't have any FitRanX routines for you since Wednesday, nothing has been posted from HQ since then. In place of that, here is a 20/10 circuit, kettlebell-infused:
2 minutes of 20/10 each exercise
1 Arm Squats: hold the KB on each side, alternating sides every 20/10
1 Arm Jerks: A powerful press with hip explosion to press the kettlebell up. Aim for 4-6 good ones on each side.
Tactical Lunges: a common KB lunge where you lunge back, passing the kettlebell under your front leg in the lowered portion of the lunge. Start with your left arm holding the KB and step back with your left leg. Pass it under your right leg, then stand up. Now, step back with your right leg and pass it under your left leg. Keep repeating this pattern for each 20/10 period.
1 Arm Rows: Like 1-Arm dumbbell rows, only with a kettlebell.
Windmills: do each side equally for each 20/10 period (2 sets per side for the 2 minute time frame).
All-Star Sit-Ups: If you are familiar with this from the RABC Manual, its a half-Turkish get-up.
That's 12 minutes alone. Do 1 minute of each set to add another 6 minute round of exercises if you want to perform this under 20 minutes total time.
-----------
DDC Update:
This morning I hit the kettlebell cleans once again. I took off Thursday from all exercise to give the body a full rest day. I also wanted to feel fresh for a heavier load of kettlebell cleans to attempt.
I used the 20/10 format again for 20 minutes this time, attaining 400 reps total with the 35# kettlebell.
A nice thing I've done while doing these workouts, and using the DVD's 20/10 clock as my guide, is I will play my Home Workout Revolution DVD series that I burned from the HWR videos I downloaded from here: http://tinyurl.com/cbhwrevsale There are 10, 15, and 19 minute workout time frames to use, so if I want to get in 200 reps in for my KB clean workout, I will just play and go along with a 10 minute circuit they do on the DVD. 300? The 15 minute workout. Today I used the 19 minute workout and did 300 in the first 15, then 100 in 4 minutes straight to finish the workout.
What's great about those workouts is that the 20/10 clock is already on there and I don't have to set a timer or keep looking at a stopwatch. I just push play and get going when the timer starts.
-----------
If anyone wants to do the FitRanX program in Finley, I am still offering it locally. I know summertime is a crazy time to schedule things, but with school starting soon and things getting more on a regular routine, many people will start wanting to return to a regular routine with their fitness workouts.
Let me know if you want to get started on this new fitness journey: Finley FitRanX is the FIRST FitRanX Gym in North Dakota, so you are a part of being the first FitRanX'ers in the state when you start up with Finley FitRanX sessions!
For more info, check out the Finley FitRanX page on this site, right here:
http://ratsalleybc.blogspot.com/p/fitranx.html
12, 30 minute sessions are only $99 if you want a long-term program.
I may look at offering a Wednesday night option for people looking to add another workout session to their routines, this would be a pretty affordable deal. I'm thinking of just $20 for one month of Wednesday workouts in this type of setting. Let me know if you have an interest in this weekly workout option as well.
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, August 7, 2013
Daily RAW: 8/7/13 - FitRanX, Bike & KB's
Greetings RAW Warriors,
Today brings you another FitRanX routine from HQ and my own workout today.
------------
FitRanX WOD:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
...
1. Knuckle Draggers x8
2. Side Plank w/ Pulse x4 on each side
3. Burpees x8
4. Jump Squats x8
5. Plank to Tricep Extension x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------
Today's workout for me was a 6 mile ride on the hybrid bike, hitting the road (no gravel today) for 3 miles in 14 minutes out, 10 minutes back in. I hate the rides into the wind, going uphill most of the way, but the ride back in makes it all worth the effort to fly a bit.
I then hit the 35# kettlebell and did 200 swings completely, 10 per arm, switching arms that way. This took 8 minutes, right in time with my 100/every 4 minutes pace I was at yesterday.
All in all it was a productive workout in not much time. I really needed a bike ride today and the cleans helped finish it on a solid note.
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today brings you another FitRanX routine from HQ and my own workout today.
------------
FitRanX WOD:
ALL Levels
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
...
1. Knuckle Draggers x8
2. Side Plank w/ Pulse x4 on each side
3. Burpees x8
4. Jump Squats x8
5. Plank to Tricep Extension x8
6. Gator Crawls x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------
Today's workout for me was a 6 mile ride on the hybrid bike, hitting the road (no gravel today) for 3 miles in 14 minutes out, 10 minutes back in. I hate the rides into the wind, going uphill most of the way, but the ride back in makes it all worth the effort to fly a bit.
I then hit the 35# kettlebell and did 200 swings completely, 10 per arm, switching arms that way. This took 8 minutes, right in time with my 100/every 4 minutes pace I was at yesterday.
All in all it was a productive workout in not much time. I really needed a bike ride today and the cleans helped finish it on a solid note.
-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, August 6, 2013
Daily RAW: 8/6/13 - FitRanX, DDC 300
Greetings RAW Warriors,
Today starts with the FitRanX BW WOD, then with my DDC workout I tried to do, and with success!
==========
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. Bridge x 8
2. Side Plank x 8
3. Bear Crawl x 8
4. Stationary Lunge x 8
5. Lying Knee Tucks x 8
6. Total Body Extension 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. Switch Lunge x 8
2. Plank Walk Up x 8
3. Wounded Bear Crawl x 8
4. Rolling T's w/ Push-Ups x 8
5. Lying Knee Tucks x 8
6. Skater Hops x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
Today's routine in the DDC (Dog Days Challenge) was trying to get 200 reps in straight with the KB Clean, doing 10 per arm and switching arms every 10.
I was able to get 100 in within 4 minutes, so I kept on for 200 reps in 8, and decided to keep on going further for 300 reps. I finished it all within 12 minutes.
After doing so many cleans in a row like that, switching arms helps you keep up a good rhythm throughout the workout. I wouldn't recommend doing this every clean workout, but its worth a try to see what you endurance feels like. I did this with a 35# kettlebell, not sure I could handle it with heavier ones for sure. For now, 35# feels like the right amount of weight. Its not light but not too heavy for me with this amount of reps to complete.
After doing 300 in a row for this workout, I feel 400-500 is reachable in the 20/10 format.
So far, its a good start as I'm aiming for 5,000 reps for now and mixing in some running with these workouts. I may have 1-2 more 5K's coming up so I want to keep in shape for that as well with my running.
-------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
http://occupyfirstplace.com
Coach Rick Karboviak
Today starts with the FitRanX BW WOD, then with my DDC workout I tried to do, and with success!
==========
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. Bridge x 8
2. Side Plank x 8
3. Bear Crawl x 8
4. Stationary Lunge x 8
5. Lying Knee Tucks x 8
6. Total Body Extension 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. Switch Lunge x 8
2. Plank Walk Up x 8
3. Wounded Bear Crawl x 8
4. Rolling T's w/ Push-Ups x 8
5. Lying Knee Tucks x 8
6. Skater Hops x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
---------------
Today's routine in the DDC (Dog Days Challenge) was trying to get 200 reps in straight with the KB Clean, doing 10 per arm and switching arms every 10.
I was able to get 100 in within 4 minutes, so I kept on for 200 reps in 8, and decided to keep on going further for 300 reps. I finished it all within 12 minutes.
After doing so many cleans in a row like that, switching arms helps you keep up a good rhythm throughout the workout. I wouldn't recommend doing this every clean workout, but its worth a try to see what you endurance feels like. I did this with a 35# kettlebell, not sure I could handle it with heavier ones for sure. For now, 35# feels like the right amount of weight. Its not light but not too heavy for me with this amount of reps to complete.
After doing 300 in a row for this workout, I feel 400-500 is reachable in the 20/10 format.
So far, its a good start as I'm aiming for 5,000 reps for now and mixing in some running with these workouts. I may have 1-2 more 5K's coming up so I want to keep in shape for that as well with my running.
-------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
http://occupyfirstplace.com
Coach Rick Karboviak
Monday, August 5, 2013
Daily RAW: 8/5 - FitRanX, Track Attackin'
Greetings RAW Warriors,
First off is today's FitRanX BW Workout of the Day from FitRanX HQ:
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. Bridge x 8
2. Side Plank x 8
3. Bear Crawl x 8
4. Stationary Lunge x 8
5. Lying Knee Tucks x 8
6. Total Body Extension 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. Switch Lunge x 8
2. Plank Walk Up x 8
3. Wounded Bear Crawl x 8
4. Rolling T's w/ Push-Ups x 8
5. Lying Knee Tucks x 8
6. Skater Hops x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
==========
No KB Cleans today for me, just had enough time today for a track workout. Tomorrow I will be hitting the cleans pretty heavy for the Dog Days Challenge. Plus, my body just needed a hard run today.
I cranked out a good, hard one of 200's today.
I aimed for 40-45 seconds each 200, and went every 75 seconds. Going at this clip, I was resting about 30-35 seconds between 200's. In 5 minutes time, I got 800 meters in, giving me 2 miles worth of 200's in the 20 minute time period.
This was much shorter in rest periods than my typical "Run a 200 every 90 seconds" pattern I've done in the past. It was more challenging but what surprised me is how I could go within my range with shorter rest periods this time. I expected to start in the 40's and get closer to 45's in the end, but I basically hit 40's consistently for the first 1 mile worth, then some 40-42's, and finished off the last lap with 2 back to back 40's.
It was a nice afternoon to run in, temperature wise too, the 70's and a breeze.
If you want some workouts similar to this, try "Track Attacks!" at http://tinyurl.com/trackattacks
-----------------
Not sure about you, but I'm ready to enjoy a SodaStream Cream Soda tonight. My "Super Sodas" guide just got a 5-star review lately, you can check it out at http://tinyurl.com/supersodas
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
First off is today's FitRanX BW Workout of the Day from FitRanX HQ:
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. Bridge x 8
2. Side Plank x 8
3. Bear Crawl x 8
4. Stationary Lunge x 8
5. Lying Knee Tucks x 8
6. Total Body Extension 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. Switch Lunge x 8
2. Plank Walk Up x 8
3. Wounded Bear Crawl x 8
4. Rolling T's w/ Push-Ups x 8
5. Lying Knee Tucks x 8
6. Skater Hops x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
==========
No KB Cleans today for me, just had enough time today for a track workout. Tomorrow I will be hitting the cleans pretty heavy for the Dog Days Challenge. Plus, my body just needed a hard run today.
I cranked out a good, hard one of 200's today.
I aimed for 40-45 seconds each 200, and went every 75 seconds. Going at this clip, I was resting about 30-35 seconds between 200's. In 5 minutes time, I got 800 meters in, giving me 2 miles worth of 200's in the 20 minute time period.
This was much shorter in rest periods than my typical "Run a 200 every 90 seconds" pattern I've done in the past. It was more challenging but what surprised me is how I could go within my range with shorter rest periods this time. I expected to start in the 40's and get closer to 45's in the end, but I basically hit 40's consistently for the first 1 mile worth, then some 40-42's, and finished off the last lap with 2 back to back 40's.
It was a nice afternoon to run in, temperature wise too, the 70's and a breeze.
If you want some workouts similar to this, try "Track Attacks!" at http://tinyurl.com/trackattacks
-----------------
Not sure about you, but I'm ready to enjoy a SodaStream Cream Soda tonight. My "Super Sodas" guide just got a 5-star review lately, you can check it out at http://tinyurl.com/supersodas
-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Saturday, August 3, 2013
Daily RAW: 8/3/13 - DDC, FitRanX, JSI
Greetings RAW Warriors,
I ended up taking Friday off in the Dog Days Challenge. I know, it was only Day 2 of it, but my only time to workout was in the morning and the morning was pretty short for me. I also just worked out with a hard track workout and the first KB Clean workout, and the body just didn't feel ready for 300 cleans like I had planned. I thought I'd get something in during the afternoon if I had time, but...those afternoon plans changed with an awesome phone call. I had a long day of activity with my niece & nephew, which even included a trip to see the Batmobile just an hour away from me. (That was awesome, and what the surprise phone call was all about!) I did get in something this morning and got 300 cleans in with the 35# kettlebell, using the 20/10 pattern of work/rest to get in 20 reps a minute this way.
Its a great method to use for more than just circuits and bodyweight exercises. It fits in very well with kettlebell exercises.
-------------------
Onto the FitRanX Workout of the Day from FitRanX HQ:
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. Body Weight Row x 8
2. Crunch w/ Feet Elevated x 8
3. Split Shuffle x 8
4. Prisoner Squat x 8
5. Leg Lifts x 8
6. Squat Thrust 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. Spiderman Push-Ups x 8
2. Inchworm x 8
3. Split Shuffle x 8
4. Prisoner Squat x 8
5. Frozen V-Sit x 8
6. Squat Thrust x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
The simplicity of a kettlebell exercise challenge for a month is easy to do. It is simply done one workout, one day at a time, and if you break it down into mini-goals, it becomes even easier.
One method I used for the challenge I did in "Just Swing It!" was getting 1000 reps in within 3 days. I could do 300, 400, and 300, or 200, 300, and 500, etc. I could also do 500, 500, and take a day of rest. This gives you a little flexibility in adding more or doing less each day. Math-wise, if you did 333 swings each & every day, you'd attain 10,000 swings, but if you did the same workout day in and day out, it would become very boring. Changing it up in little 3 day cycles would give you potentially something different each day.
Even in today's KB Clean workout I did, I performed 10 reps per arm every 20/10 period for 10 minutes, then I took the last 5 minutes and just did 10 per arm, switching every 10, and doing it continuously. I finished it up in almost 4 minutes this way for that last 100 reps to do. I still got 300 in total. Make some small tweaks here and there and don't get stuck in the same-old, same-old workout pattern.
See how I did it day by day in "Just Swing It!" here: http://occupyfirstplace.com
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I ended up taking Friday off in the Dog Days Challenge. I know, it was only Day 2 of it, but my only time to workout was in the morning and the morning was pretty short for me. I also just worked out with a hard track workout and the first KB Clean workout, and the body just didn't feel ready for 300 cleans like I had planned. I thought I'd get something in during the afternoon if I had time, but...those afternoon plans changed with an awesome phone call. I had a long day of activity with my niece & nephew, which even included a trip to see the Batmobile just an hour away from me. (That was awesome, and what the surprise phone call was all about!) I did get in something this morning and got 300 cleans in with the 35# kettlebell, using the 20/10 pattern of work/rest to get in 20 reps a minute this way.
Its a great method to use for more than just circuits and bodyweight exercises. It fits in very well with kettlebell exercises.
-------------------
Onto the FitRanX Workout of the Day from FitRanX HQ:
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. Body Weight Row x 8
2. Crunch w/ Feet Elevated x 8
3. Split Shuffle x 8
4. Prisoner Squat x 8
5. Leg Lifts x 8
6. Squat Thrust 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. Spiderman Push-Ups x 8
2. Inchworm x 8
3. Split Shuffle x 8
4. Prisoner Squat x 8
5. Frozen V-Sit x 8
6. Squat Thrust x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------
The simplicity of a kettlebell exercise challenge for a month is easy to do. It is simply done one workout, one day at a time, and if you break it down into mini-goals, it becomes even easier.
One method I used for the challenge I did in "Just Swing It!" was getting 1000 reps in within 3 days. I could do 300, 400, and 300, or 200, 300, and 500, etc. I could also do 500, 500, and take a day of rest. This gives you a little flexibility in adding more or doing less each day. Math-wise, if you did 333 swings each & every day, you'd attain 10,000 swings, but if you did the same workout day in and day out, it would become very boring. Changing it up in little 3 day cycles would give you potentially something different each day.
Even in today's KB Clean workout I did, I performed 10 reps per arm every 20/10 period for 10 minutes, then I took the last 5 minutes and just did 10 per arm, switching every 10, and doing it continuously. I finished it up in almost 4 minutes this way for that last 100 reps to do. I still got 300 in total. Make some small tweaks here and there and don't get stuck in the same-old, same-old workout pattern.
See how I did it day by day in "Just Swing It!" here: http://occupyfirstplace.com
---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, August 1, 2013
Daily RAW: 8/1/13 - FitRanX, Dog Days Challenge
Greetings RAW Warriors,
Today's Daily RAW has a FitRanX routine from FitRanX HQ and an update on my own challenge for the "Dog Days Challenge" with kettlebells.
------------
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. Body Weight Squat x 8
2. Penguin Crunch x 8
3. X-Body Mountain Climbers x 8
4. Reverse Lunge x 4 on each side
5. Bicycle Crunches x 8
6. Skater Hops 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. Alternating Reverse Lunges x 8
2. Plank w/ Alternating Foot Lift x 8
3. Frog Leap and Squat Thrust x 8
4. Close Grip Push-Ups x 8
5. Bicycle Crunches x 8
6. Side to Side Jumps x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------
The "Dog Days" of summer in August have begun, I decided to start up my own challenge for the month of August today.
I experimented with cleans early in the week and felt that it was ideal to stick with. The kettlebell clean is a step-up from the swing, the actions are similar but more involvement with the arms of course.
I like it for the rhythmic flow it can have when you swing it between your legs and catch it up by your shoulder each time. Your upper body must catch and absorb the impact, affecting your core to stabilize at the top as well as you catch it each time.
I may throw in some clean & presses within this challenge but the Clean itself might be just fine to see how it goes. I aimed for 200 reps in today's workout. I did it in the same fashion with the 20/10 work/rest pattern every 30 seconds, getting 10 reps per arm in for each 20 second work period.
This was a solid 10 minute affair, done after some running on the track today too.
My track routine consisted of a ride down to the track, 400m easy, then 200's in 40 seconds with 50 seconds rest for 1 mile's worth of that. The next 800 was done in 2, 400's, getting 80 seconds on one, and tapering down to a 88 second one (not really a finishing 400, just working on how to control different paces once I'm tired). I then went easy for another and even that was faster than I planned in a 96 second effort, aiming for 110-120 seconds. It was 2 miles worth of track efforts before I rode the bike back to my house and went into Kettlebell Clean mode for my Dog Days Challenge workout.
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily RAW has a FitRanX routine from FitRanX HQ and an update on my own challenge for the "Dog Days Challenge" with kettlebells.
------------
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. Body Weight Squat x 8
2. Penguin Crunch x 8
3. X-Body Mountain Climbers x 8
4. Reverse Lunge x 4 on each side
5. Bicycle Crunches x 8
6. Skater Hops 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. Alternating Reverse Lunges x 8
2. Plank w/ Alternating Foot Lift x 8
3. Frog Leap and Squat Thrust x 8
4. Close Grip Push-Ups x 8
5. Bicycle Crunches x 8
6. Side to Side Jumps x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------
The "Dog Days" of summer in August have begun, I decided to start up my own challenge for the month of August today.
I experimented with cleans early in the week and felt that it was ideal to stick with. The kettlebell clean is a step-up from the swing, the actions are similar but more involvement with the arms of course.
I like it for the rhythmic flow it can have when you swing it between your legs and catch it up by your shoulder each time. Your upper body must catch and absorb the impact, affecting your core to stabilize at the top as well as you catch it each time.
I may throw in some clean & presses within this challenge but the Clean itself might be just fine to see how it goes. I aimed for 200 reps in today's workout. I did it in the same fashion with the 20/10 work/rest pattern every 30 seconds, getting 10 reps per arm in for each 20 second work period.
This was a solid 10 minute affair, done after some running on the track today too.
My track routine consisted of a ride down to the track, 400m easy, then 200's in 40 seconds with 50 seconds rest for 1 mile's worth of that. The next 800 was done in 2, 400's, getting 80 seconds on one, and tapering down to a 88 second one (not really a finishing 400, just working on how to control different paces once I'm tired). I then went easy for another and even that was faster than I planned in a 96 second effort, aiming for 110-120 seconds. It was 2 miles worth of track efforts before I rode the bike back to my house and went into Kettlebell Clean mode for my Dog Days Challenge workout.
----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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