Video Tour of NEW Gym, and Getting Ready for a New Training Cycle

Well, since the Spartan, I have moved into to my new gym in Haymarket, VA.  I should've listed all the Farmers Walks I have done up 2 flights of stairs this week as part of my WODs.  That will rock your world, plus carrying rolled up rubber floor mats.  It is a good WOD for anyone.  But I am feeling good after a good strength week of recovery to start my new strength and training cycle.  So stay tuned for more awesome WODs and new training cycles and programming.

My new studio will allow me to train my clients in more ways.   Check out the video tour of the NEW Rogue Kettlebell Fitness: Our new 1500 sq. ft. studio in Haymarket, VA. Kettlebell Bootcamps, Strength and Conditioning Class, Personal Training, Kickboxing. Serving Haymarket, Gainesville, Warrenton, Manassas, Bristow. Unleash you inner athlete!!!  Come check us out: www.roguekbfitness.com

Video Tour of the New Studio.

WODs

Thursday: Strength (took time) 1-5 5-1 Ladder 1-Arm Clean and Press (24K) Pullup (weighted vest 20) Goblet Squat (32K) Finisher :  100 Snatches (24K) 1000 Rope Skips

Friday: FUN!!! 15 Mile Mountain Bike Ride Smoked It and was strong on 1x9

Witnessing Team Xtreme and Clients CRUSH the Spartan, Plus Recovery Training

Last Saturday, I ran the Super Spartan Race.  There, I had the privilege of running with Team X-T.R.E.M.E, an amazing organization that does amazing things with our wounded vets.  I also got to run with several clients and friends who trained hard.  It was very satisfying to see great accomplishments from all who participated.

Team XTREME and the Runners.

Frek Fighter and I at the Finish!  Down and Dirty.

It has brought me to a new place in regard to training.  I think that fitness and exercise is life changing, and I have seen many attitudes positively shift as a result.  I am dedicated to showing my clients that same metamorphisis.  It just goes to show that you really can train for anything if you put in the time and effort.  So go out, get fit, and prove to yourself how your fitness can pay off.

Arshia (aka the Jolly Jump Roper) at the finish.  She crushed the rope climb.

Big Mike and His Godson at the Finish!

Check out the race pics and WODs below.  I am back into a strength phase to rebuild my body after the last race and training cycle.  So I am taking it slow and steady not adding too much weight as I ease back into it.  I want to make sure to give my body healthy time to recover, while at the same time increasing base strength for the next strength phase.

WODs

Tuesday: Basic Strength and Conditioning with Frek Round 1: 3 x 3 x 10 Swings (32K) Pushups BW Squats Round 2: 5x5 Push Press (26Ks) Pullups (20 lb. vest on ropes) Front Squats Finisher:  1-mile run w/ hell hill

Wednesday: Focused Strength WU: 5 min. of Indian Clubbells and TGUs (24K) WO: 5x5x5+ (Last round AMRAP) Double KB Cleans (32Ks) Weighted Pushups on Rings (20 lb.) Weighted Ring Rows (20 lb.) T-Bar Deadlift (225) Finisher: 3x10 Power Wheel Rollouts

AWESOME Black Belt Test, Super 7s Spartan Training Video, and Team EXTREME for Wounded Warriors

As August rolls by, so does the time at Rogue Kettlebell Fitness.  Last weekend, I was a Black Belt Judge for some brown belts testing at United States Karate Center.  As always, Master Thomas had a great panel and some very qualified martial artists.  (You can see how much of a success it was in the pic below.)  It was also a gut check, for I am prepping for my 2nd degree Hapkido test in December.  So make sure to keep up with the training blog in the fall when I kick my martial arts training into high gear.

Great Testing with the News USKC Black Belts.

Board Breaking Carnage.

We also had an intense month of training as many of my clients and I train for different kinds of races: Spartans, Mudders, and long distance running.  Needless to say, our programming is paying off, and we all are feeling strong and fit, plus training hard injury free.  Just goes to show what kettlebells can do for your training.  They are as AWESOME training tool when programmed correctly.

Check out my final Spartan WOD below, and the WODs from the taper week.  Since I want to hit the event strong, I have to cut back a bit.  Still, I like to train somewhat hard the last week, focusing on metacon.  I mostly was sure to hit the running and pullups, since the event will demand those skills.  I cut back on the serious strength training, so I would not get hurt or injured.  This way I will be strong for the event.  I am also running for Team Extreme, an awesome organization that supports our Wounded Warriors.  Having had the opportunity to work and meet them in Bethesda, I take great pride in supporting them.

So what are YOU doing today?  Get Some!!!

Matt's WODs and for the Weekend Warrior

Monday: Strength and Conditioning with Morganator Round 1: 15/15 Pushups Swings (40K) Round 2: 5 Rounds nonstop 200m rower 5/5 Push Press 70 Jumpropes Finisher 5 round of 15/15 l snatch (32K) r snatch (32K) Slamball (25 lb.)

Tuesday: Metacon and Running WO1: 5 x 15 of Clean and Jerk with 16Ks WO2: 3 x .5 mile hill run with 10 pullups after each one WO3: 4 x .5 mile runs 1 set of 20 pullups

Wednesday: Super 7s 7 Rounds minimal rest 70 Jump Ropes 14 Swings (32K) 7/7 Sledge Hits (16 lb.) 7/7 Snatch (24K) Burpees (20 lb. vest) Pullups on Rope (vest) 7 Tire Flips

KILLER Training, Never Give Up, and Unleashing Your Inner Athlete

Well, it is going to be a busy few weekends: Tomorrow I have a BB test where I'm a judge (sparring), and then the Spartan Race next weekend.  If you've been following the blog and training routines, then you know that I have been tailoring my WODs towards strength and conditioning.  The reason is that for that during the warm months, I tend to do more activities outside.

A Great Mantra for All!

The downside to all of this is a loss of overall strength.  I noticed this particularly in my pressing power on my right side--and the car accident did not help.   Also, whenever I amp up the running, I lose some overall base strength.  Case in point, my pressing military and clean and press on the right are weak, but I still train that lift because I think it is a key lift to overall performance.

However, this will come back in the late fall when I am done with my summer and fall races and events, and then kick in my strength template.  Once again, I train to be competitive and functional in all areas of life, like most of my adult clients want.  Further, and this may be the biggie, you can train hard and prevent injury.

I am looking forward to seeing my old BB friends at the USKC tomorrow and then running the Super Spartan with a solid team next week.

The USKC BB Crew: Looking forward to seeing the new generation of BBs test.

Train Hard!  Train Strong!  Unleash Your Inner Athlete!

Thursday: Tempo Timed Running 2 x 2 miles First Run: 8 min. pace Second Run: 7 min. pace

Friday: Strength WU: 5-10-15-20 Pushups 24K Swings Set 1: 5 Rounds 5x5 Strict Press (2x26Ks) Weighted Pullups (20 lb. vest) 5x5 Front Squats (26Ks) Finisher: 3 rounds 30 yds. Farmers Walk (26Ks) 10 Double KB Swings (26K)

Setting Goals, Swinging 'KBs, and Training WODs

Well, it's been a busy few weeks as I build my business, train for a Spartan Race, and get things rolling.  Setting goals and going after them is a challenge in itself, but you need them to keep moving forward: Slow, Steady, and Positive!  With mental and physical goals, this will also bleed down into the ranks of the people you train and inspire them.

As a trainer and coach, I also still find time to train, because that is part of what keeps me strong: I try to get up early, get some work done, and then carve some personal time to train.  I know I am moving forward.  Lately, I have also been training outside a lot again, and it also brings peace and fortitude.

Training as hard as I can makes me ready for the challenges of everyday life.  Furthermore, training for an event and charting my WODs keeps me accountable and interactive with my clients, who can see what they or I are doing.

So everyday, set new goals and work on the ones you have.  Also, make time to train and keep fit.  Swinging KBs is part of that Zen you practice everyday to be on your physical and mental path.

Matt's WODs and for the Weekend Warrior

Saturday Super Spartan Training Run 3 Rounds w/ vest 20 Pushups 10 Pullups 10/10 Snatches (24K) 5 Tire Flips 10/10 Sledge Swings Run 6 MIles (w/ hills) 1 more round of latter

Monday: Strength WU: 5/5 TGUs (26K)  3(1,2,3) Clean and Press (26Ks) Weighted Pullups (24K) 5x5 Front Squats (26Ks) Finisher: 15/15 Snatch for 5 min. (32K)

Tuesday: Metacon 6 Rounds of 40/20 2Rower Burpees Jumprope

Wednesday: Strength and Conditioning 5 Rounds w/ Vest 10 Swings (32K) 10 Pushups 5/5 Push Press (32K) 2 15' Rope Climbs 10 24" Box Jumps 10/10 Sledge Swings

SERIOUS Strength and Conditioning, Plus WODs and Programming Explained

As my Spartan Race approaches and I find myself doing more outside things because it is summer, I have really taken strength and conditioning seriously.  On one hand, I want to be fast and have endurance during races.  On the other, I still want to have a base level of strength.  So I have tailored this summer's WODs to accomplish both objectives, as well as still let me charge hard in my hobbies and be a STRONG weekend warrior.  I have used my basic training template before for ultras and mountain biking races.

Basic Weekend Warrior Training Template

Monday: Strength (Heavy)

Tuesday: Metacon and/or your Skill Set (moderate intensity)

Wednesday: Strength (Medium)

Thursday: Metacon or your Skill Set (light intensity)

Friday: Strength (medium to light intensity)

Weekend: Charge Hard or Do Skill Set for Long Time Period

If you follow the blog, you will see how I rotate different exercises and WODs for a balanced approach to full body workouts. It keeps me in peak performance for my age.  And the last thing anyone wants to be is injured.  Look at the videos below for my WODs, plus commentary on how and why I train like I do.

Tuesday Metacon Meltdown!

Basically, I am a believer that more is less sometimes: that is, you can train too hard in your skill for your event.  Rather, I have found that strength training, interwoven with metabolic conditioning and your skills, (e.g., biking, running, etc.) produces better overall results.  The first major reason is that strength and conditioning training makes your body stronger and more durable.  The cascading effect is that you can train harder on your skill day.  For example, if you don't run hard everyday, you can run harder on your skill day.

Wednesday: Wicked Strength and the Frek Fighter WOD (A Keeper)

Matt's WODs and Weekend Warrior Training Template

Sunday: Long Slow Distance (kind of) 2 Hours on the Mountain Bike at a Good Clip--Up and Down Hills

Monday: Strength WU: 5/5 TGUs (32K)  8x3 (Moving up in working weight by round 4) Clean and Press (28Ks) Weighted Pullups (24Ks) Squats (32Ks Finisher: 15/15 Snatch for 5 min. (32K)

Tuesday: Metacon 3 Rounds 20 KB Swings (32K) 10/10 Push Press (32K) 2 15' Weighted Rope Climbs 800 meter sprint Finisher: 5 min. 16. lb. sledge hammer swings on tire

Wednesday: Strength WU: Indian Clubbells and 2x WOD at 50% of working Weight  WO1: 5x5 1-Arm Floor Press (30K/36K) 1-Arm Row (32K/36K) Trapbar Deadlift 295 lbs. Finisher: 3 Rounds of 200m rower, 20 Hand-2-Hand KB Swings (30K), and 20 Pushups