Latest Posts

Road To The RKC – Week 1: Off to the Concrete Jungle

***Editor’s Note: Each week I will be posting my thoughts on training for my upcoming RKC certification course in Orlando in October. These are pretty much just unstructured random thoughts on my training and how I’m adapting to a different routine.***   I got back to training yesterday and was…

How to Stay Injury Free (and Happy Birthday to Daughter #4)

Today is my #4 daughter Mikey’s birthday.   To celebrate, we’re off to the zoo to meet up with some friends later this morning. I’m mending well from my psoas strain. I’ve spent the week doing A LOT of foam rolling (see video below), stretching, isometric abdominal work (like planks,…

The Road to the RKC – Week 0

****Editor’s Note: Each week I will be posting my thoughts on training for my upcoming RKC certification course in Orlando in October.  These are pretty much just unstructured random thoughts on my training and how I’m adapting to a different routine.*** So the good news is that I didn’t slip…

I Put My Back Out & 9 Ways to Cook A Chin-Up

This past weekend started of great with my 5 kids, my wife and I celebrating my wife’s 32nd birthday.  The kids baked her a cake, I bought her some books (hey, that’s what she wanted) and we went out to dinner at a really trendy Italian restaurant that locals call…

The BEST Bodyweight Hamstring Exercise

In response to the question "What is and how do you do a Glute-Ham Raise?" that I received last week, here is a video explaining the absolute BEST bodyweight hamstring exercise…     And remember, if you LOVE bodyweight exercises like I do, then today is your last chance to…

3 Untapped Fat Burning Tips

****Editor’s Note: The following is a guest post from Bodyweight Training Expert Scott Sonnon, the creator of the TACFIT Commando Bodyweight Training System**** You work out hard and you want it to show. But you won’t get the look you’re after if your hard work is hidden under a layer…

Kettlebell Q’n’A: My Current Program & The RKC

 Q: What are you doing for your workouts these days? You posted what you do for winter, but what’s going on right now? -Jorge, Puerto Rico A: I’ve been doing a 20-minutes, 6-days per week type of thing lately.  Here’s how it breaks down…   Monday 1a) KB Clean &…

4 Simple Steps to a Healthier Diet

  My wife and I celebrated our 10th Wedding Anniversary yesterday. I took a digital vacation (other than posting our anniversary on my Facebook Page), put my blackberry in "emergency mode" (where only the kids and their schools could get a hold of me) and enjoyed the day with my…