Monday, November 20, 2017

Everybody's back

Hope you had fun with Jeremy all last week - but not so much fun that you're sad to see Isabella and me back.

If you can make it to the Noon class today, please be there - The Daily Camera, Boulder's finest newspaper, will be there to do an article on the Hardstyle Kettlebell workout. I hope they appreciate what they're going to be getting. Kettlebells are very trendy now, but everyone does it wrong. What we do is totally different than what you'll see with kettlebells anywhere else.

I have to comment on the sad state of this country's health. I was out of the Boulder Bubble for the last week. It's hard to sell fitness inside of Boulder because everyone thinks they're already doing it right (see above about the kettlebells). I get snarky about that, but at least everyone here is trying. Outside the bubble it's a totally different story. Yesterday as I was chasing Illy around the airport outside our gate while waiting to board out plane I came across a line of 10 (yes 10) airport wheel chairs (with people in them) waiting in a single line for their early boarding. A 737 holds 200ish people (guessing here). So that means 5% of the population (already self-selected for travelers) cannot perambulate on their own. They were all younger than Bobby too!

Don't let yourself lose your fitness! And if you are struggling, be sure to find a good strength-based gym. It's never too late, you need to build muscle however you can - or you'll be dependent on someone pushing you around in a chair.

Yes, this is a heavy week lining up with a holiday week.  Next week is deload week, so you can space your heavy work over two weeks. It will be fine.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


squat 5-3-2-3x2


2 pull-ups + 2 dips between strength sets

Group Workout

5 rounds:
10 goblet squat at a challenging weight
10 kettlebell swing one interval heavier than above
10 push ups


accumulate 150 hand-to-hand Kettlebell swings at a moderate weight


2 minute anchored squat 


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