I did this after a quick grip workout that consisted of pinch bar curls (regular and reverse), beer mug curls with a kettlebell, wrist curls and wrist extension with the Formulator. I immediately went into bending the 60D nails with various grips (overhand, underhand, reverse & slim style). Before my hands recovered I attempted the horseshoe and got stuck with it... just couldn't take it any further. And from there I went back and forth between tearing. I managed my first behind the back card tear, my first notched phonebook (might have done that once before) and that was only the second time I've torn cards vertically. The spike gave me a hard time. My biggest problem with braced bending is not so much the strength but the pain tolerance required to bend things over your leg.
Thursday, February 5, 2009
Destruction
I did this after a quick grip workout that consisted of pinch bar curls (regular and reverse), beer mug curls with a kettlebell, wrist curls and wrist extension with the Formulator. I immediately went into bending the 60D nails with various grips (overhand, underhand, reverse & slim style). Before my hands recovered I attempted the horseshoe and got stuck with it... just couldn't take it any further. And from there I went back and forth between tearing. I managed my first behind the back card tear, my first notched phonebook (might have done that once before) and that was only the second time I've torn cards vertically. The spike gave me a hard time. My biggest problem with braced bending is not so much the strength but the pain tolerance required to bend things over your leg.
Tuesday, February 3, 2009
Pork Spare Ribs
I always thought it was silly when people blogged their food. And the diet-obsessed fitness crowd is the worst at this! It's bad enough that these people eat the most boring, bland food known to man, but they have to include the time of day and nutritional profile of everything. People don't care about your oatmeal and organic blueberries! Seriously, nobody cares.
Yet still I find myself writing about food.
But the difference between me and the granola munchers is I eat their "cheat meals" everyday, I eat a lot of it and I could care less about calories. If you're one of those lonely few who turn their nose up at a good steak because it's too marbled, you might as well stop reading now. But if you're somebody who likes to eat, and doesn't mind cooking, I've got a mean pork spare rib recipe for you!
First the appetizer...
Vegetable medley: bell peppers, red onion, fresh garlic, squash & asparagus. Stir fry in a wok over medium heat with olive oil, sea salt, black pepper and paprika. Add ingredients as listed about 5 minutes apart in order to cook properly. Very important to get the timing right as peppers take a while to cook and you don't want to overcook the squash or asparagus.
Main course...
Drunken Pork Spare Ribs: marinate ribs in 1/4 cup soy sauce, 1/4 cup brown sugar, 1/4 cup bourbon, 1 tbsp of ketchup, 1 tbsp of Dijon mustard. Cook in marinade for 1hr at 250 degrees and turn. Cook for another 60 min and turn. Increase temp to 350 degrees and cook 30 min until done. For light recipe cook ribs for the first 2 hours on roasting pan to allow some of the grease to drain before putting them back in marinade and increasing the oven temp.
The second picture is actually hickory BBQ ribs. I seasoned the meat with a pork rub and used the "light recipe" cooking directions. I transferred the ribs to a baking pan and added the BBQ sauce for the last 30 min. They were equally as delicious.
You can play around with the cooking time/temp to produce a more tender meat but I wouldn't recommend trying to cook ribs in less than 2hrs. From everything I've read, you're looking at closer to 5hrs for a fall-off-the-bone consistency.
And yes, I ate everything shown above. :)
Yet still I find myself writing about food.
But the difference between me and the granola munchers is I eat their "cheat meals" everyday, I eat a lot of it and I could care less about calories. If you're one of those lonely few who turn their nose up at a good steak because it's too marbled, you might as well stop reading now. But if you're somebody who likes to eat, and doesn't mind cooking, I've got a mean pork spare rib recipe for you!
First the appetizer...
Vegetable medley: bell peppers, red onion, fresh garlic, squash & asparagus. Stir fry in a wok over medium heat with olive oil, sea salt, black pepper and paprika. Add ingredients as listed about 5 minutes apart in order to cook properly. Very important to get the timing right as peppers take a while to cook and you don't want to overcook the squash or asparagus.Main course...
Drunken Pork Spare Ribs: marinate ribs in 1/4 cup soy sauce, 1/4 cup brown sugar, 1/4 cup bourbon, 1 tbsp of ketchup, 1 tbsp of Dijon mustard. Cook in marinade for 1hr at 250 degrees and turn. Cook for another 60 min and turn. Increase temp to 350 degrees and cook 30 min until done. For light recipe cook ribs for the first 2 hours on roasting pan to allow some of the grease to drain before putting them back in marinade and increasing the oven temp.
The second picture is actually hickory BBQ ribs. I seasoned the meat with a pork rub and used the "light recipe" cooking directions. I transferred the ribs to a baking pan and added the BBQ sauce for the last 30 min. They were equally as delicious.You can play around with the cooking time/temp to produce a more tender meat but I wouldn't recommend trying to cook ribs in less than 2hrs. From everything I've read, you're looking at closer to 5hrs for a fall-off-the-bone consistency.
And yes, I ate everything shown above. :)
Friday, January 30, 2009
The Warrior Diet
This is a typical meal for me...
Steamed broccoli and cauliflower
Roast beef and squash with egg
More beef, more vegetables and a little bit of rice
I've lost 20lbs eating like this (down to a svelte 225 :) but more importantly, I feel better throughout the day. I've found that breakfast and lunch tend to weigh me down and makes me feel sluggish and lazy throughout the day at a time when I need to be most productive.
"Break-fast" boosting the metabolism, yada, yada, I don't buy it! My energy levels are higher and I am more alert going through my day with little to nothing to eat.
Was this really how "warriors" or ancient civilizations ate? I don't know and I don't care. I've found a diet that not only keeps me lean but makes me feel good too!
Is it healthy to eat this way? When was the last time you ate that much vegetables?
Steamed broccoli and cauliflower
Roast beef and squash with egg
More beef, more vegetables and a little bit of riceDessert was two tequila martinis and a few microbrews.
"Break-fast" boosting the metabolism, yada, yada, I don't buy it! My energy levels are higher and I am more alert going through my day with little to nothing to eat.
Was this really how "warriors" or ancient civilizations ate? I don't know and I don't care. I've found a diet that not only keeps me lean but makes me feel good too!
Is it healthy to eat this way? When was the last time you ate that much vegetables?
Friday, January 23, 2009
Fox 45 Morning News
On Tuesday I will be appearing on "Get Fit with Fox 45 News" to do a kettlebell segment. The production coordinator called this morning to set up the appointment. Nothing like being on live television! Looking forward to it. I'll post more next week.
-----------------------------
The Morning Show went very well today! I've received a lot of positive feedback. Unfortunately, the segment was only a couple minutes long but I made some great contacts at the news station with the strongman show I put on in the lobby after my bit. I thought the producer might like to see me perform a few feats... you never know were that kind of stuff will take you. In this case, it lead me to some in depth conversation about grip strength, a few new friends at Fox 45 Baltimore, a gripper sale and hopefully another spot on their show!
-----------------------------
The Morning Show went very well today! I've received a lot of positive feedback. Unfortunately, the segment was only a couple minutes long but I made some great contacts at the news station with the strongman show I put on in the lobby after my bit. I thought the producer might like to see me perform a few feats... you never know were that kind of stuff will take you. In this case, it lead me to some in depth conversation about grip strength, a few new friends at Fox 45 Baltimore, a gripper sale and hopefully another spot on their show!
Tuesday, January 20, 2009
CK-FMS
5 months after the CK-FMS workshop and I have finally finished my certification requirements.
http://www.functionalmovement.com
http://www.dragondoor.com/rkc/
All that was required was completion of an online test (for FMS) and a video submission of a movement screen along with discussion of results and corrective strategies (for RKC). Neither of these took more than an hour but learning the material in order to pass the tests is what took time.
I was recently asked "why someone would wait" or put off getting certified but for me it wasn't "putting off" it was "practicing".
The movement screen could be described as a physical therapy test adapted to trainers and coaches. In other words, a physical therapist designed the test. PT's know their stuff. I think a lot of therapists (and sports medicine professionals in general) don't pay much mind to us "lowly" trainers, but I give them the credit they deserve.
The functional movement screen and the step-by-step corrective strategy protocol is a brilliantly designed system! This is not the kind of thing where you attend a weekend workshop and you are certified. (I've never cared much for certifications anyway, I am much more concerned with proficiency rather than a piece of paper that says you are proficient.)
In any case, now I am official. A big thank you goes out to all of my test subjects! Your cooporation was much appreciated!
http://www.functionalmovement.com
http://www.dragondoor.com/rkc/
All that was required was completion of an online test (for FMS) and a video submission of a movement screen along with discussion of results and corrective strategies (for RKC). Neither of these took more than an hour but learning the material in order to pass the tests is what took time.
I was recently asked "why someone would wait" or put off getting certified but for me it wasn't "putting off" it was "practicing".
The movement screen could be described as a physical therapy test adapted to trainers and coaches. In other words, a physical therapist designed the test. PT's know their stuff. I think a lot of therapists (and sports medicine professionals in general) don't pay much mind to us "lowly" trainers, but I give them the credit they deserve.
The functional movement screen and the step-by-step corrective strategy protocol is a brilliantly designed system! This is not the kind of thing where you attend a weekend workshop and you are certified. (I've never cared much for certifications anyway, I am much more concerned with proficiency rather than a piece of paper that says you are proficient.)
In any case, now I am official. A big thank you goes out to all of my test subjects! Your cooporation was much appreciated!
Monday, December 29, 2008
Daddy's Little Girl
This is what I found my daughter doing this evening...
15 months old and lifting 16oz cans of beans from the top (aka hub lifting)! She's practically doing an upright row with them! And check out the left hand - not even using the index finger!
I think at this age kids do few things that stand out amongst other children their age. But this little girl lifts, and eats, (have you ever heard of a 1 year old that likes peppers and onions?) things that I doubt others her age are playing with. Last week I caught her walking around with a 2.5kg Ivanko collar, carrying it out in front of her with two hands on the tighten down bar.
I must confess, I started giving her a little pink 1lb dumbbell at 4 months old :) It was rubber coated and she seemed to like using it as a teething ring, and I admit to encouraging it :) Plus, I've got some theories about intellectual development being linked to hand strength & dexterity by way of neurological efficiency... but that is another post for another time.
Good day!
15 months old and lifting 16oz cans of beans from the top (aka hub lifting)! She's practically doing an upright row with them! And check out the left hand - not even using the index finger!
I think at this age kids do few things that stand out amongst other children their age. But this little girl lifts, and eats, (have you ever heard of a 1 year old that likes peppers and onions?) things that I doubt others her age are playing with. Last week I caught her walking around with a 2.5kg Ivanko collar, carrying it out in front of her with two hands on the tighten down bar.
I must confess, I started giving her a little pink 1lb dumbbell at 4 months old :) It was rubber coated and she seemed to like using it as a teething ring, and I admit to encouraging it :) Plus, I've got some theories about intellectual development being linked to hand strength & dexterity by way of neurological efficiency... but that is another post for another time.
Good day!
Tuesday, December 16, 2008
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