Trainer review: PKCO

I had the opporunity to meet and talk with trainers from the Police Kinesiology Company (PKCO) this week. (Kinesiology is the study of human movement.) I had the pleasure to converse with trainers James DiNaso, Brian Marvin, and Dave Lewis.

PKCO teaches curriculum for injury prevention, performance enhancement, and skills development.

All the PKCO trainers are extremely passionate about their methods and philosophies. They pride themselves on using science to develop efficient training drills and programs. These are NOT the type of guys who took a measly home-study course just to get a trainer certificate!! They continually study fitness, training trends, and methods to make sure they're doing the best for their clients.

While some of our discussions could be classified as "debate," I thoroughly enjoyed my time with them. We definitely do NOT see eye-to-eye on some training programming issues. They each hold some dislike with some of the movements and training I have been advocating lately. But hearing their arguments has made me re-examine everything I do. After doing two workout sessions with them, I did see that I was already doing many of their movements as part of the Prison Workout. Anytime I can agree with educated folks, it makes me feel good.

One thing I will immediately integrate into my personal program is their dynamic stretching routine. I have long known of dynamic (or ballistic) stretching, but I learned some new stretches from PKCO. For some muscle groups I was still doing static stretches by holding a pose for 20-30 seconds. With these newly learned dynamic stretches, I can abandon some static stretching and instead weave together warmup and stretching.

It's easy to surround yourself with those who think and believe the same things as you. But that sort of inbreeding is unhealthy. I had the opportunity to dissect some issues with those who think and believe differently than I do. I proudly put my differences aside to see what I could learn. Only good can come of it!

Thanks James, Brian, and Dave!

Date with Ralph

I've been relatively quiet lately. I just returned from a work conference, and got sick as a dog.  

My date with Ralph:  Yesterday, I got sick. Really sick.  I had a great dynamic stretching WO in the morning, then a couple of hours later got totally wiped out by what I can only believe to be the flu.  I forced sleeping and hydration on myself, as well as eating (none of which I really wanted to do).  Knowing I must stay hydrated, I keep up with 7up/Sprite and OJ as frequently as possible. And now it's about 30 hours after the sickness entered, and I'm back to about 90%.

I haven't been this sick in probably more than 5 years.  I've been blessed with a super strong immunity, whether by the lone grace of God, or coupled with my somewhat healthy diet and lifestyle.  My point (or question) is this:  Do my healthy lifestyle choices have a direct correlation with my vast infrequency of sickness? or is this a genetic thing? or both?

Regardless, yesterday and this morning I was completely debilitated. Tonight I'm ready to take on the world again. Funny how this illness left just as quickly as it arrived. Maybe this was my body's way of telling me to take a few days off...

I'm listening this time.

PWO2 Update

I was so ready to add weight training into my program!  My pre-PWO program consisted of a lot of powerful weighted lifts such as 135#barbell cleans, 65#BB overhead squats, 135-225#BB deadlifts, 75#KB snatches, 95#BB thrusters, 25# weighted pullups, and the like.  Being away from the irons for seven weeks was both a relief and a challenge. I liked all the high reps of bodyweight stuff, but also missed deadlifts, figure-8s, cleans, and overhead presses.

With PWO2, I return to the irons by way of kettlebelling.  I have committed to using only a 35#KB for a few WOs, until I get my groove back. I was going to jump up to a 50# for a few movements, but decided against it for now. As I write this, I'm about to go into the gym and do Day D....really looking forward to it! 

I'm anxious to hear from you out there to see how each of you are tackling the new program...or handling the second go-through of PWO1.

Charity Event: Force Brazilian Jiu-Jitsu

Open mat session at Force Brazilian Jiu Jitsu (BJJ) in Burr Ridge on Sunday, November 30th. This sounds like a great time to watch some sport fighting! The admission fee is $20 which will be donated to a local food bank.

Force BJJ is located at: 7960 S Madison St, Burr Ridge, IL.  The charity food bank is: Northern Illinois Food Bank.  What's excellent is how 96% of donations go to programs for the needy (very low administrative cut).  The NIFB claims a $20 donation can provide upwards of 80 meals!

Our friend Dan E has been doing stair workouts and participating in the PWO. He is a student at Force BJJ. Post questions for Dan through the "comments" feature.  Hope to see you out there on Sunday!

Another functional fitness testimonial

"Tough Noodles" is a long-distance runner from Oregon.  She's been a faithful follower of the Prison Workout. Now she's about to start the kettlebelling portion of the PWO.  She's been posting on her blog about how she's already seen the benefit of functional fitness training. I pressed her to explain, as I love hearing personal stories about positive things going on in others' lives. Here is her response: 

Louis Hayes has asked me this: "Just curious: what "benefits" have you experienced? as I'm sure it hasn't been long-distance running benefits..."

It's true Louis, the benefits have not necessarily been in long-distance running benefits, at least not directly. In fact, when I run after a crossfit workout my legs feel fatigued. But, that doesn't mean it isn't good for running!

I've been a runner since I was 13 or so...a few breaks taken for pregnancies (6), and I'm 44 now. Typically, a "workout" for me, over the years, has consisted mostly of --well, running.

Click here for the entire post! It's motivating to say the least.

Luxury versus Survival (Part 7)

I haven't posted to the Luxury versus Survival series in quite a while. This is so fitting.

Gever Tulley and his Tinkering School sounds pretty cool.  It reminds me of my own childhood...specifically the basement workshop of the home in which I grew up.  My father had the most complete set of tools, and he taught my brothers and me how to use most all of them.  

But as I grow into adulthood (yeah, I'll get there eventually), I realize my brothers and I are from a dying breed of handymen.  We were fortunate enough to learn how to fix, construct, take apart, diagnose, and maintain many household items.  We learned: auto and small engine repair, carpentry, plumbing, electrical, HVAC, motors, and the such.  Those are skills and experiences that cannot be taken away from us.

These are all physical abilities demanding coordination, dexterity, agility, manipulation, but first and foremost...knowledge.

I recognize that most initial thoughts of "survival" bring images of starting campfires and building shelter in the wilderness, but aren't urban survival skills even more necessary in this day and age?

Thoughts or comments?

PWO2: Sneak Preview

Anxiety is building for the next phase. Participants include groups of marathoners, police officers, jiu-jitsu fighters, SWAT teams, housewives, firefighters, and corporate executives. I'm just as excited as anyone else. After a month of abandoning weights, I'm ready to return to kettlebelling.

Here are some of the first few daily WOs. Take it as a little preview of what's to come. I'm still trying to figure out how to post the Microsoft Office document with the 26 workouts onto this blog for you all to access. Until then, Ann M has agreed to host it on her website (not there yet).

I've also decided to label the daily WOs by letter. Start with A and end with Z. Don't skip WOs. Work at your own pace/schedule. Easy enough.

Please don't jump right into the workout sessions. With the addition of weight, it becomes more necessary to do a proper warmup. Good warmup routines might include 5-10 minutes on a cardio machine, or a circuit: 3 rounds of 5-10 pullups, 10-15 pushups, 10-20 air squats, 10-15 situps, superman, and jumping jacks. For WOs that require pullups, omit or limit the number of pullups in the WU.

Day A.

20 mins AMRAP

• 3 pullups
  
• 6 diamond pushups
  
• 10 KB swings
  
• 5 KB standing overhead press (each side)

Day B.

15 rounds AFAP

• 15 KB deadlifts
  
• 3 burpees

Day C.

10 rounds AFAP

• 5 HK2E
  
• Superman (15-sec hold)
  
• 10 KB front squat

Day D.

20 mins AMRAP

• 20 KB fig8 to hold (10 "holds" each side)
  
• 10 KB clean & press (each side)
  
• 10 inverted rows

Day E.

12 rounds AFAP

• 8 KB sumo DL high pulls
  
• 8 seated knee tucks
  
• 10 KB lunges (alternate, 5 ea side)
  
• 10 pushups

Parole granted! Prison Workout ends!!

I added a new survey to the right column:  What's your post-Prison plan? Please vote. 

Today (Tuesday) is technically the last day of the Prison Workout. I rounded out the week with structured WOs, but only to buy me some time for developing what's next. Thanks for everyone's input!  I'm so glad I could gather a few functional fitness disciples along the way.  Now I hope you'll all stick around for the next stage: adding a kettlebell or dumbbell. For those of you who are still looking for the whole PWO Schedule, click here.

For the next stage of the program I am not going to stick to a rigid schedule like I did for the Prison Workout. Rather, 20-30 daily workouts will be developed...including not only the fundamental 17 bodyweight exercises for the PWO, but also a dozen KB movements.  Some of the KB movements are complex. Take the time to learn and practice them before the mental breakdowns of high-intensity training.  Stay tuned for a bunch of postings of kettlebell videos this week. I have a few older ones already posted under the Kettlebelling label, so get learning!!

Basically, the KB program should be done beginning with WO#1 and continuing upwards through the numbers, at your own pace.  Maybe you can do 5 WOs in a week, or maybe only 3 WOs.  I'm gonna try to keep up with a 3/1/2/1 plan for a few more weeks. It seemed to work out good for me (resting on Thursdays and Sundays). So if you want that extra camaraderie, do 5 per week with me (and hopefully the guys in my unit).

The KB program will be available on an Excel worksheet. I'll try to figure out how to post it online. In the meantime, get your hands on a KB (or a single dumbbell). I recommend a 35lb for men and a 20-25lb for women.  Call or email me if you need help with getting one. Also, read this old post about Kettlebelling basics.

Side note: I enter into this next stage anxiously. My first experience with a KB was in my work gym about 3 years ago. After a coworker showed me a single KB circuit, I was hooked. I did nothing but KB and bodyweight stuff for 12 weeks!  I felt stronger and fitter than ever. This will be like a return to that epiphanic period.  

Exercise of the Week - Hanging Knees-to-Elbows

These hanging knees-to-elbows, or HK2E, are a full range of motion abdominal movement. They are pretty difficult at first, but strict practice of form yields big results (at least it did for me). 

Kettlebell - Figure 8 Side Lunges

Figure 8 Side Lunges add another dimension to lunges....the lateral movement so often neglected in single-plane (front-back) exercises.  

Note: I'm not sure why she's standing on the treadmills, because the flat floor does just fine. Maybe the cameraman needed some space, and didn't want to move the equipment?

Kettlebell - Swing

This Kettlebell Swing has become the staple or quintessential KB exercise. If you want to call yourself a "kettlebeller," I guess you'd better learn it. ;)

Here is a link to list of CrossFit KB Swing videos.

Kettlebell - Figure 8 Lunge

KB Lunges can also be done a couple of ways. Some prefer a Walking Lunge where you actually walk and weave the KB between your legs. Others prefer the stationary Rear Step Figure 8 Lunge, where you weave the KB as you take a step back with each alternating legs. Each variation targets the same general musculature. 

If the hand-off (or weave, or pass-through) is too complicated, then hug the KB as in the Single KB Front Squat and do lunges. Start with what feels most comfortable and balanced, then alter between each of the methods.

Kettlebell - Front Squat

The Single KB Front Squat has a ton of variations. When you hold it in a manner so the bottom of the KB is up, it's called a Bottoms Up Squat. Regardless of the variation, you drive through your heels and keep the KB in close to your chest (without knocking out your teeth). Imagine hugging the KB and doing an air squat.

For Double KB Front Squats: Put two KBs in the rack position, and do the squats.

Kettlebell - Clean and Press

There's a lot to this exercise. It is very compound. Please learn it SLOWLY. I selected each of these KB-C&P videos for a particular reason, and put them in a particular order. 

Decent videos are hard to find for the KB-C&P.  Above are videos that break it down. Be sure you feel comfortable in the "Rack Position" at shoulder level. You should not be straining to keep it there.  It's almost a position of rest.

Below is a complete video of KB-C&Ps (although his form is not what I'd be paying attention to). One repetition begins and ends at the ground.  Depending on how heavy your KB is, you might not have to exaggerate the leg "catches" like in the video. The heavier the KB, the more leg catch you might need....

Kettlebell - Sumo Deadlift High Pull

The KB-SDLHP. We can also learn from the barbell version of SDLHP. Click here for a video.

Kettlebell - Snatch

OK, seriously. If you are not a veteran kettlebeller, maybe you should not try the Snatch just yet.  Substituting KB-C&Ps or Swings might be a safer alternative.

The hang snatch begins hanging between the legs instead of on the ground. It allows for the buildup of momentum. I'm not even going to try to post anymore snatch videos, as there are way to many out there. 

If you're feeling comfortable with attempting the snatch, call or email me for some more videos.

Exercise of the Week: Kettlebell Figure 8

These two videos both depict the Kettlebell Figure 8.  If you watch closely, the top video shows a "front feed" and the bottom one shows a "rear feed."  Try them both. The variation is a welcomed one.

100 Day Burpee Challenge: Day 101

Five-thousand-fifty burpees! To think this all started on August 1st with one burpee. And now it's over.

Some of you are probably saying, "Whew! We don't have to listen to Lou talk about the damn burpees anymore." Or "Um, you didn't really have to tell me every day how many burpees you did before shift." Now it's gonna be more like, "Hey it's over. Quit talking about it."

I am tired. My legs are fatigued. All the jumping has given my knees what any 3 months straight of high-impact training would. I suffered from "burpees on the brain" throughout the whole season...plagued with squeezing them in even on busy days. My two-a-days are done (PWO and Burpee Challenge going on simultaneously). Only one WO per day now! And best of all, I get an actual day of rest today....haven't seen one of those since JULY!

Thanks to Ann M for organizing this challenge. Here is the link to her page. She did a great job getting everyone together online for this. Let's never do it again. By the way, she did her last 100 in only 6:51. Friggen awesome. Puts my 16:08 to shame! To put it another way, on average, she did approx 1 burpee each 4 seconds for 7 minutes. I did a pace of 1 burpee each 10 seconds for 16 minutes.

But seriously, if you didn't do it this time around, consider starting now. It was a great experience, and I never regret committing to it. Do 1 burpee today, 2 tomorrow, 3 the next day.....I think you get the idea.

Prison Workout: Week 5

Day 29

Monday, Nov 10th

20 minutes of: AMRAP, add 1 rep each round:

• Air getups R: 1, 2, 3, etc
• Air getups L: 1, 2, 3, etc
• pullups (or 2 IRs): 1, 2, 3, etc

Day 30

Tuesday, Nov 11th

20 mins of AMRAP:

• 10 situps
• 10 pushups
• 15 air squats

Day 30+1

Wednesday, Nov 12th

20 rounds AFAP:

• Superman (use 15-sec hold)
• 10 mountain climbers

Day 30+2

Thursday, Nov 13th

Rest.

Day 30+3

Friday, Nov 14th

15 rounds AFAP:

• 10 seated knee tucks
• 3 burpees

Day 30+4

Saturday Nov 15th

• 300 air squats.
  

CrossFit of Naperville

Yes another functional fitness gym is opening its doors.  This time it's CrossFit of Naperville.  The location is basically 75th St, Ogden Ave, and IL-59.  They are still cleaning up some warehouse space, but planning on getting going this month.

I met the owner Neil K a few months back during stair workouts at Swallow Cliff Forest Preserve.  He discovered our workouts through an online bulletin board and decided to see what we were doing out there.  He's been a regular of ours since...packing his trunk with KBs for everyone to use.

I wish him the best of luck with this endeavor. It's no small risk opening a gym during these trying times!

On a side note: It's amazing how many fitness studios and gyms are using the functionality model as their backbone.  I keep asking myself if this is a fast growing trend, just to trail off and die like so many others we've seen in the fitness industry. I do my best at examining the issues from an objective perspective. The answer I keep settling on is "No."  CrossFit is the most mainstream of the functionality models. Affiliate gyms are opening up all over the place.  To think that last year there were 2 affiliates in Illinois, and now there are thirteen.  But that alone does not dispute functional fitness as a mere fad (it actually doesn't dispute it as a fad at all).  Here is a damning tidbit: I have yet to find someone who tries functional fitness exercises and workouts to then return to his/her former exercises and workouts.  This to me is the most convincing argument of all.  Performance and results cannot be disputed!

Within the CrossFit community I have met some of the most knowledgeable, helpful, motivating, and committed people ever. But I have also met some of the biggest, most pompous, close-minded A-holes (we'll get into that discussion later).  Don't let a few rotten apples spoil your switch to a functional fitness program.  CF-Naperville's Neil K is one of the good guys!

Prison Workout - Week 4

Here are the daily WOs for Week 4. I decided to add a couple movements to each day, instead of the couplets or triplets in the past.  This might increase the amount the rest between any one particular muscle group THAT DAY, but also increases the frequency for that body part THAT WEEK. The air squats are light, but the core will be toast.  Also, if you are anxious over the increase in dive bombers, you can thank Roger and Matt for that suggestion! 

Froggy: Day 23 is for you. You didn't think I'd actually leave out the AGUs, did you?

Tough Noodles and Nick: Day 26's pullups are just for you! 

Day 22

Monday, Nov 3rd

20 minutes of: As many rounds as possible (AMRAP):

• 3 pullups (or 6 inverted rows, or ignore)
• 6 dive bombers
• 9 situps
• 12 air squats

Day 23

Tuesday, Nov 4th

5 total rounds AFAP with varying repetition #s, alternating btwn:

• air getups (R): 2, 4, 6, 8, 10
• air getups (L): 2, 4, 6, 8, 10
• mountain climbers: 10 each round
• jackknives: 10, 8, 6, 4, 2

(ex: 2 aguR, 2 aguL, 10mc, 10jk, 4/4/10/8, 6/6/10/6, etc)

Day 24

Wednesday, Nov 5th

20 minutes of AMRAP:

• side plank (L): 10-sec hold
• side plank (R): 10-sec hold
• 10 diamond pushups
• 4 squat jumps

Day 25

Thursday, Nov 6th

Rest.

Day 26

Friday, Nov 7th

20 mins of AMRAP:

• plank: 30-sec hold
• superman: 10-sec hold
• 8 pullups (or 16 inverted rows, or ignore)
• 4 dive bombers

Day 27

Saturday Nov 8th

100 burpees. 

For studs: AFAP

For beginners: Just do them, even if it takes all day.

This is my final day of the 100 Day Burpee Challenge!

Day 28

Sunday, Nov 9th

Relax!