11.11.08
Hey folks, Tim has got some of his recent work posted at last. Plus he has a list of goals, and claims he will soon have some recipes and articles coming out for everybody. I personally have full intentions of getting some new stuff up this week, though injuries have kept me from training to any kind of excessive level [and no, the injuries have nothing to do with training.]
04.11.08
Some people never go crazy. What truly horrible lives they must lead.
-Charles Bukowski
Well I figure it is time for people to share in the joy... so here, for those willing to try it, is a work-out for the day.
100 pull-ups for time
2 minutes rest
100 one leg squats for time [50 per leg]
2 minutes rest
100 dips for time
You've missed me haven't you *grin*?
28.10.08
The training journals are actually getting some content put into them, Ian is certainly continuing in his goal of destroying himself. Also a lot of the links that have been dead are getting fixed. I am of course sorry that the site was down as long as it was, and that we still have so many dead spots. These are getting fixed as quickly as I can get to them.
21.10.08
So in a fantastic act of utter foolishness I left my lap-top in Montreal when I returned to Alberta for a few weeks. The result is that this page is finally seeing the light of day today. For those who are exploring today I apologize that there are still a few missing links and that not everything is running smoothly. Hopefully over the course of the week I will iron out all of these wrinkles. If you run into anything, or find something that you would like added let me know. Also articles will now be listed under their respective headings, with a list of all articles easily found in the About Us portion of the site.
09.09.08
So you might have noticed that there have been a few small changes in the sites layout, as well as a whole new host of spelling and grammar errors. This is of course very exciting for all of us. These changes hopefully reflect a change in focus for Irrational towards more elite level training. While group training in the form of bootcamps is still offered, we are attempting to create some distance between ourselves and the terrifying fad that 'bootcamps' have become. Our camps that do run are still dedicated to the same priniciples as they always have been, and are offered to people from all different backgrounds, though the disclaimer still stands that these are harder camps than many people are looking for. Our personal training packages have of course been changed slightly, and we are happy to announce that we are now doing some partnership work with Trained Mobility around the country. For those looking for more information feel free to conact either Tim or myself.
01.09.08
Weighted Pullups: 1-1-1-1-1-1-1 reps
I will be teaching a bootcamp in the morning at Alive from 6-7am. A possible 9-10am camp is in the works as well for people who can make it - such as moms's who drop their kids off at school...call Alive and schedule your spot asap!
29.08.08
Starting second week of September I will be running a half hour kettlebell session 3x a week at lunch times. Come to Alive to learn properly how to implement these tools into your life. I will be teaching an Elements I, Elements II, and then a Group Exercise class. You must demonstrate and build off of the previous classes to advance to the Group Exercise class.
22.08.08
WOD: 21, 18, 15, 12, 9, 6, 3 rep rounds for time of:
Hang Power Snatch + KB Swing.
Guys use 65#, girls use 45#.
20.08.08
A quick update! I am working downtown Calgary at a beautiful little studio called Alive for
the winter. I'm starting a 6:00am (for people who like it
early) and 9:00am bootcamp for the beginning of September.
In addition I will be running a progressive kettlebell class during lunch hours on Mon/Wed/Fri from 12:15-12:45.
Give a shout to me or phone Alive for more info.
03.08.08
Corteo! Beautifully orchestrated. Fantastic body movements! A mezmerizing array of colour and costumes.
Irrational Fitness Camps! Exquisitely functional. Gut checking endurance and a plethora of exercises strengthing and stretching your experience.
The last camp of the season starts Wednesday in Calgary for both morning and evenings! Email Tim for a spot today!
31.07.08
Thought I better post something for the last day of the coolest month of the year!
There is an Agatsu
Kettlebell certification going on soon. It will be good to
hone up on the basics again. Someone told me once that the
difference between the elite and the average is their basic skills
and principles. Work hard on your basic movement patterns.
Figure out if you have imbalances and work on them. If you don't
know, hire someone that knows how to give a movement assesment.
WOD: 10min of TGetUp.
Swing 1:00
Clean 1:00
Snatch 1:00
Swing/Clean 1:00
Clean/Snatch 1:00
Swing/Snatch 1:00
Repeat minus TGU
26.07.08
I was at Alive Personal
Training today for a bootcamp session. I had a great
time sweating and meeting some new people. I highly
encourage people to get out and try new things, meet new people,
and open doors in their lives.
WOD:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
24.07.08
WOD:
10 Swings, 1 Burpee
10 Swings, 2 Burpee
10 Swings, 3 Burpee
10, 4,5,6,7,8,9,10 Burpee
For Time, then...
10 Snatch L/R - relatively heavy
Bear Walk 20m
9 Snatch L/R
Bear Walk 20m
8,7,6,5,4,3,2,1 Snatch L/R
Bear Walk 20m
21.07.08
It's a blistering 30C here in Calgary. Where the sunscreen if your outdoors.
WOD:
10 min of TGU
Snatch 5,4,3,2,1 L/R x 2
Press from knees :30 sec L/R x 2
1 arm Press with leglift 5 L/R x 2
Slingshots x30 L/R
H2H Swing - 5:00
15.07.08
WOD:
5 Snatch L/R - heavier
10 Burpee
as many rounds in 10 minutes.
Run 8km
10.07.08
I hope everyone in Calgary is enjoying Stampede Week! Good luck to you all and be safe.
WOD: This is going to hurt so good!
21,18,15,12 rep's of:
Double Unders - Skipping
Swing - 16/24kg
Sumo DL Hi-Pull - 75#/55#
Burpee
Wall Ball - 20#/12#
Thruster - 75#
Scale weight at needed - the weights above are goals.
I got this workout from an excellent website - www.mntathlete.com,
and he got it from somewhere else. Try it - you will want to
give up but don't. It's hard to put the weight down, take a few
breaths and then tell your body to keep moving. Your
persistence and discipline will pay off in exponential ways.
08.07.08
Another reminder that a new Evening Bootcamp will be starting up next Wednesday and Friday at 5:30pm. There not much room left.
There is also a rumour that Tim might be holding a kettlebell clinic in Grande Prairie towards the end of August - email Tim for more information on either registering or to have your own clinic here in Calgary.
WOD: 5 Pullups, 10 Pushups, 15 Squats - Do 1 round on the top of every minute for a total of 10 minutes.
Then Do...10sec on / 10 sec rest of:
Single Leg Squats 4x L/R
Box Jumps 4 rounds
Alternating Toe Touches 4 rounds
Then Do...
5 minute snatch test - as many as possible
04.07.08
Why a kettlebell bootcamp? Unique, effective, affordable. 3 great reasons for you too to wake up in the morning and prove to yourself that you will do anything to loose that weight and gain the strength you've always wanted.
There is one starting up on July 9th, running on Wednesday and Friday evenings from 5:30pm to 6:30pm. There are still a few spots left - call now to book your slot.
If your interested in morning camps, before the madness of rush hour traffic, join in the camp that runs from 5:30am to 6:30am four days a week with Wednesdays off.
If you are still hesitant that bootcamps are for you, drop in and see for yourself. The first session is free and subsequent sessions are $20.
WOD:5 Pushups, 10 Situps, 15 Squats = 1 round.
Do one round on the top of every minute for 30 minutes
03.07.08
1 Burpee
2 Pullups
3 Pushups
4 Situps
5 Squats...
Then do 2x Burpee, 3x Pullup, 4x Pushup, 5x Situps, 6x Squats...up to
10 Burpee
11 Pullups
12 Pushup
13 Situps
14 Squats
01.07.08
Happy Canada Day!
WOD: 100 Burpees for time.
You have to earn your beer!!
30.06.08
Bodyweight sucks!!
WOD: CINDY
As many rounds in 20 minutes: 5 Pullups, 10 Pushups, 15 Squats
Modify as applicable
27.06.08
WOD:
1 Pullup - 10 Clean and Jerk L/R
2 Pullups - 9 Clean and Jerk L/R
3 Pullups - 8 Clean and Jerk L/R
...10 Pullups and 1 Clean and Jerk L/R
For Time - Enjoy
26.06.08
Good News! Irrational Fitness Calgary has enough interest to start an evening bootcamp for 2 nights a week. Start date will be on July 9th and running on Wednesdays and Fridays at 5:30pm - 6:30pm. Call Tim - 804-1858 - tim@irrationalfitness.com - for more information.
WOD: Repetitions of 40 - 20 - 10.
Snatches L/R - 40 Left, 40 Right
Pushups - bodyweight
Swings - 2 Hand
Squats - bodyweight
Time yourself - use respectable weight. My time - 16:43, 20kg bell.
More Good News! I believe that Ian in Grande Prairie is also running a camp for July - Contact him at ian@irrationalfitness.com for more information regarding bootcamps in GP!
24.06.08
WOD: 4x Barbell Complex - 85#/95#/105#/115#
1x Barbell Complex = 6 reps of:
Deadlift
Bent Over Rows - back locked at 45 degrees
Hang Power Clean
Front Squat
Push Press
Back Squat
Pushup
23.06.08
WOD: Have fun...
1 Turkish Get Up (TGU) L/R : 2 L/R, 3 L/R, 4 L/R, 5 L/R
50 Swings : 40, 30, 20, 10
25 Box Jumps : 20, 15, 10, 5
Do exercises in succesion - TGU, then Swing, then Box Jump - plot reps in and work through for time.
20.06.08
Turkish Get Ups 5L/5R
3 Rounds of...
Two Handed KB Swing
Push Ups
Two Handed KB High Pulls
Diamond Push Ups
H2H KB Swings
T Stabilization Push Ups
Goblet Squats
(30 seconds of each with 30 seconds of rest between rounds)
5 Presses Right
10 OH Walking Lunges Right
5 Presses Left
10 OH Walking Lunges Left
4 Presses Right
10 OH Walking Lunges Right
4 Presses Left
10 OH Walking Lunges Left
3, 2, 1
18.06.08
Wednesday
already! Next Monday is the start of another kettlebell
bootcamp in Calgary. Call or email quickly to reserve your
spot. Only a limited number of applicants allowed. 804-1858 - tim@irrationalfitness.com.
Why a kettlebell bootcamp? Unique, effective,
affordable. 3 great reasons for you too to wake up in the morning
and prove to yourself that you will do anything to loose that
weight and gain the strength you've always wanted.
WOD: Long Tabata! 40 sec of work, 20 sec of rest
Snatch Left
Snatch Right
Pushup
Clean Jerk Left
Clean Jerk Right
Pullup
Hand 2 Hand Swing
2 Hand KB Squat
4 rounds
17.06.08
WOD: Grab 2x Kettlebells. Do 1 clean and press on the first minute. 2 C&P on the second minute. 3 C&P on the 3rd...and so on. Repeat till you miss a rep, fall down or pass out :)
13.06.08
Another end to a successful bootcamp today. Everyone did excel their numbers in their testing. Congratulations to all who attended. I am taking a week off for rest and then starting back up on the 23rd of June for another kettlebell bootcamp.
WOD: Pullups 10,9,8,7,6,5,4,3,2,1
Burpee 1,2,3,4,5,6,7,8,9,10
Do 10 Pullups, 1 Burpee, 9 pullups, 2 burpee etc.
05.06.08
WOD: 21, 18, 15, 12, 9, 6, 3 reps of:
Sumo Deadlift Hi Pull &
Push Jerk
Use 75#
03.06.08
WOD: 5 rounds
1 Power Clean
3 Hang Squat Clean
2 Jerk
Run 200 feet - 60 meters
Rest 2:00 - then repeat.
01.06.08
A quick word on using your breath. When lifting weights, who was told to breath in on the way down, and out on the way up? Everyone was told. This type of thinking is good only for the people who lift Ken and Barbie Malibu weights, that are usually colour coded!
Breath in, hold your breath as you squeeze your body on the down, and amplify your ab strength by power breathing out on the way up near the top. Anything else will yeild a poor ineffective lift.
WOD: Use 135# - or scale as needed
5 Deadlift
5 Hang Squat Clean
5 Press
5 Back Squat
5 Overhead Squat...
then do 4,3,2,1 reps of each. 3 sets and take ample rest inbetween.
31.05.08
Hope everyone in Calgary is enjoying the awesome weekend. Here is a good workout for you folks to enjoy that sun!
WOD:
10 115#-thrusters
25 tuck jumps
100 single-unders
8 115#-thrusters
20 tuck jumps
80 single-unders
6 115#-thrusters
15 tuck jumps
60 single-unders
4 115#-thrusters
10 Tuck jumps
40 single-unders
2 115#-thrusters
5 tuck jumps
20 single-unders
29.05.08
New Classes available as of the first of June. A Lunch time class held down at Eau Claire, 2x a week. Price is $99. Tell your friends. Classes are limited in space to ensure quality instruction.
WOD:
Warmup: Skip 200x / 15 Pushups - 3 rounds
Metabolic: Tabata WallBall - 20/10 work/rest - 8 rounds then...
Kettlebell Snatch - 30sec work / 15sec rest - 4 rounds a side then...
Kettlebell Thruster - 12kg bells - Tabata for 8 rounds.
27.05.08
WOD:
KB Swings L/R
KB High Pull L/R
KB Snatch L/R
KB Squat Clean
Burpee / with pushup
Reps: 21 / 15 / 9 - use 16kg.
My time: 16:23
26.05.08
WOD: 3 rounds of: 30m Broadjump Burpee, 15x Snatches KB - 16kg
then...3 rounds of:10x Hang Squat Clean - 65# + 3 Turkish Getup L/R
then...3 rounds of: 50/30/20 Double Unders + 15/10/5 Clapping Pushup
24.05.08
Scuba diving today! Excited as I plan to
travel to the Caymans for a couple of years in the future and teach
there - and spread the gospel of Irrational Fitness.
A cool correlation between scuba diving and fitness
- Breathing! Number one rule of scuba is to keep
breathing. It's imperative to breath constantly - deep
continuous breathing - while underwater and performing fitness related
activities.
There is dead air in the trachea and a few other places that is high in
C02. We all know what happens when you breath carbon dioxide
- you eventually pass out. Breathing deep and exhaling fully
consistently brings in fresh 02 to your brain and working muscles.
Heres a workout that will help you control your breathing. This is a form a cardio for the body.
Breathing Ladders: Pick a big movment. I choose the kettlebell swing. - b/c of the amount of work being done.
Perform 1 rep - 1 swing. Put the bell down and inhale/exhale for 1.
2 swings / 2 in/exhales
3 swings / 3 in/exhales
4 swings / 4 in/exhales...you get the picture. Go to 15 then back down to 1.
Don't cheat on your inhales when you getting into higher numbers. Fight the urge of panic breathing!
20.05.08
Today is the start of another month of bootcamps! If you are wondering, stop. Contact tim@irrationalfitness.com and committ to 1 month - there is still room. You will be glad you did.
WOD: Equip needed - 24kg bell/rings/rope tied to 32kg bell/2 soccer goal posts
10 Snatches L/R
10 Ring Dips
4x Rope Pull-2x L/R - throw rope over crossbar and pull bell to top.
Jog to other side of field and do 10 Pullups
Jog back and perform 8 reps of above exercises. Then 6, 4, 2 - done.
It should take no more than 20 minutes. For longer workouts do 10,9,8,7,6,5,4,3,2,1 reps of all.
19.05.08
WOD: 20 minutes for rounds of:
100m Sprint
10 Ring Dips (substitute bench/bar 2/1)
20 Squats
16.05.08
Get a good skipping rope. Google Buddy Lee
skipping ropes and buy one. These simple tools are a valuable
peice to your fitness arsenal.
Head is neutral, chest is up (for air and posture), arms at anatomical
position making quarter size circles at the wrists - not elbows.
Bounce from the knees and ankles and don't pike in the hip.
WOD: Double Under and Renegade Man Makers - M/25# - F/15#
100 DU - 10 RMM
90 DU - 9 RMM
80 DU - 8 RMM - down to 10 DU - 1 RMM
If you cannot do DU's, triple the reps for a normal skip. Here is a link to RMM's.
14.05.08
Here is an excerpt from one of my newsletters I receive online. Read and apply.
Power by Pavel: "Actively Accelerated Ballistics"
The late Dr. Mel Siff mentioned actively accelerated ballistics as one of the training modalities. "Instead of lowering the [weight]
slowly or allowing it to drop under gravitational acceleration,
deliberately pull the [weight] downwards as fast as you can, stop the
downward motion at a suitable point before the end of the movement and
as rapidly as you can, try to accelerate the [weight] upwards into a
powerful concentric movement."
08.05.08
WOD: 100 Burpee's - for time. Mark 1 foot above your max reach. Jump to that point
05.05.08
One week left for this camp, then a week off for rest. Starting up the following week again! Give a shout and join in the "fun" - learn to swing some bells and use your body to it's fullest potential.
29.04.08
WOD: Kelly: Run 400m, 30 Wall Ball, 30 Box Jumps - 5 rounds for time. Guys use 20# ball and gals use 12#.
25.04.08
Bracing - an integral part of kettlebell lifting
- learning to tighten up upon impact has great carry over effect into
many sports. Learn to absorb and redirect shock in your body
with bells.
WOD: Heavy Cleans - 5,4,3,2,1 L&R - Push Jerk -
5,4,3,2,1 L&R, 30 2 handed Swings. Repeat for 20
minutes and count rounds.
23.04.08
Irrational Fitness bootcamps are running
Mon/Tues/Thurs/Fridays from 5:30 - 6:30am. Come out and enjoy in
some of the fun! First session is free. Ian plans to hold
camps in Grande Prairie again this summer - contact him here.
WOD: 5 Deadlifts / 5 HangCleans / 5 Presses / 5 OHSQ / 5 Back SQ
- 10 rounds - use Olympic Bar and scale weight as necessary - 135# is
good for guys.
20.04.08
Ugh, more snow! Just to let people know that camps are a go! A little snow is not going to stop us. Bring your mitts, touque and some extra clothing for camp. Please ensure you are well hydrated as well.
WOD: 1 round for time:
5 pull-ups
25 OHS
10 pull-ups
20 OHS
15 pull-ups
15 OHS
20 pull-ups
10 OHS
25 pull-ups
5 OHS
Guys use 95lbs and gals 65 lbs. for overhead squats (OHS). Scale as needed.
15.04.08
It seems that everyone and their dog is using
k-bells lately. Usually I would say that is a good thing,
except I'm seeing a lot of crappy technique. This technique has
a trickle down effect into all of the other movements that k-bells
has to offer. If one does not master the basic swing, one
can not expect to yeild the results that are attainable with
k-bells.
One big area that is missed with commercial gyms and their "fitness
experts" is the concept of "tightening up" upon impact.
This concept, ney, philosophy has a neurological backing to
it. If you can get "braced", then you should be able to
contract your muscles harder and thus produce more power and
strength. This is blatantly missed and overlooked from
people who look on YouTube for instruction or go to a
commercial/private gym that have bells - because it's the new
fad. This is too bad, because people are missing out on the
very "essence" of k-bell training.
Seek out professionals who know what their doing. It will pay off in the end - I promise!
WOD: 5 rounds for time:
2 KB Push Jerk - 10x
30 Pushups
12.04.08
A restful and restorative week! It is good to push hard on your workouts, but every once in a while it is advantageous to rest. Take time off of your workouts for exercises that will help "reset" the mind and body. Explore different options and personal tastes when it comes to alternative exercises - it could be as simple as breathing exercises for 15 minutes a day combined with some stretching.
Watch your body respond to this positive break and you'll set new Personal Records with your exercise program.
WOD:
A1) 5,4,3,2,1, Cleans L/R - no rest
A2) 30 Swings - rest
B1) 5,4,3,2,1 Military Press L/R - press from knees - stay tight!
C1) 3,2,1, 1 Leg Clean and Press L/R
D1) 5,4,3,2,1, Snatches L/R
Repeat 3x - Enjoy!
07.04.08
More exciting testimonials to the unique and
rehabilatative properties of the kettlebell. I have
introduced k-bell training to one of my clients only for about a month
or so, and his flexibility in his shoulder, and his "linked
strength" has come together greatly.
His physiotherapist, Jeff from Tower Physio, is an Aussie who is also greatly keen on using the kettlebell for rehabbing his clients.
If you do not know how to use them properly yet, do yourself a favour and hook up with Irrational Fitness so you too can learn about this great tool.
WOD:
5 Divebomber Pushup
10 Split Lunges - Alternating
15 Situps
10 Squat Jumps
5 Plyo Pushups
Do 5-10 rounds
02.04.08
2nd of April - already here! Irrational Fitness Calgary is running a Bridal Bootcamp that starts tonight! 2x a week for 4 weeks. It looks like this will be a great group of girls looking for something a little different. Look and ye shall find!
WOD: 200m run, 21 Swings, 21 OHSQ, 21 1 Leg DL (use 2 bells)
400m run, 15 Swings, 15 OHSQ, 15 1 Leg DL
800m run, 9 Swings, 9 OHSQ, 9 1 Leg DL
27.04.08
My first kettlebell instructor was Keith Webber -
a physical therapist from Red Deer, Alta. I drove from Grande
Prairie to Red Deer for a 1 on 1 session that lasted for 3.5
hours. I think "gruelling yet inspiring" best describes the
experience.
"The Extreme kettlebell cardio workout" is
the new dvd that Keith filmed in the Mayan Riviera. It is
simplistic in nature but beautifully programmed to fatigue the entire
body, instead of whittling down one body part after the next. I
highly recommend anyone that loves the bell, to do themselves a favour
and pick up a copy
WOD: 10 minutes of Turkish Get up - alternating arms.
250x
Swings - as fast as you can - try for a 10 minute timing.
24.04.08
A quick update with Irrational Fitness. The Calgary chapter is going to be running a Bridal Bootcamp (closed to the public) for the months of May and April. If you or someone you know wants to lose some pounds and gain definition before the big day, give us a shout and we can make it happen. Contact tim@irrationalfitness.com in Calgary and for the Grande Prairie chapter, give ian@irrationalfitness.com a shout. He will be more than happy to lend his "knowledge" to the masses.
In the mean time - a good bodyweight workout for all of you.
1x Burpee
2x Bulgarian Split Lunges
3x Situps
4x Pushups
5x Squat Jumps
Then do +1 to all reps finishing with 10x Burpees, 11x Spit Lunges, 12x Situps, 13x Pushups and 14x Squat Jumps.
11.03.08
Old school today! Pick 8 different exercises and place them evenly between 100m. Perform 10 reps of each exercise for 5-10 rounds. We did, Lateral Pushups, Mtn Climbers, Leglifts, Burpee, Jump Jack/Jill, Lunges, Prisoner Squats, and Super Planks.
Nothing fancy, just some good ol' fashioned hard work!
26.02.08
Irrational Fitness is pleased to announce Calgary's first PARKOUR related classes for the spring/summer. We are teaming up with Fitness Plus near Southland Drive and together will bring the awareness of PARKOUR, and the skills to many deserving souls who relish a good honest sweat. Date is to be yet announced! Keep looking online to find more info, in the meanwhile try your hand at this.
WOD: 15 SWINGS (2 Pood), 30 Double Unders, 12 HSPU - 5 rounds
25.02.08
WOD: As many rounds as possible in 20 minutes - CINDY: 5 Pullups, 10 Pushups, 15 Squats
20.02.08
WOD: Run 400m
50 Squats
4 rounds for time:
15.02.08
WOD: 10 Rounds of:
10 Pullups, or Jumping Pullups
10 Elevated Pushups - feet above shoulder
5/5 Sumo DL Hi Pull - 1 Arm
5/5 Push Jerk or Push Press - Try to use at least 72# KB
10.02.08
WOD:
100 Double Under, 50 Swings, 50 Pushup
80 Double Under, 40 Swings, 40 Pushup
60 Double Under, 30 Swings, 30 Pushup
40 Double Under, 20 Swings, 20 Pushup
20 Double Under, 10 Swing, 10 Pushup
05.02.08
WOD: 5 rounds; rest 1:30 - 2:00 inbetween rounds
10 Thruster L/R
10 Clean and Press L/R
10 OHS L/R
10 Windmill L/R
10 Snatch L/R
Enjoy!!
-Tim
31.01.08
Hey folks. I know that I have been a delinquent when it comes to posting, but I thought I would let you know that a new installment in the ever exciting series of newsletters is now available. Have a look. Hide your shoe-laces.
-Ian
25.01.08
Olah everyone! I'm back
from the Dominican Republic. The weather was beautiful and so was the
beach. I worked on my bartering skills and came home with some classic
artwork and a few other peices of Dominican culture.
One thing that I noticed was the food and the
referral of their cuisine to their Dominican flag - White for rice, Red
for some kind of meat and Blue was for the beans that they ate. High in
protein with complex carbohydrates, delicious too. The importance of
your diet in accordance with your physical activity is too important to
neglect. I can give you a good program to follow or come to a camp, but
if the food in your body is poor you will eventually plateau in weight
loss or performance issues. If you have questions on diet contact tim@irrationalfitness.com or ian@irrationalfitness.com for more answers.
WOD: 10 Heavy Deck SQ, 1 Pullup / 9 Deck SQ, 2 Pullups / 8 Deck SQ, 3 Pullups......until 1 Deck SQ / 10 Pullups. - Tim
16.01.08
WOD: Swing Left for 30 sec / Swing Right for 30 sec - 15 sets. - Tim
14.01.08
10, 9, 8....1 - reps of heavy KB C&J, Pullup, Swings - use at least a 32kg bell - Tim
10.01.08
Merry Christmas and
Happy New Year to all of you! I hope the holiday season was as restful
for you as it was for me. Just to let people know that Irrational
Fitness in Calgary is STILL running camps at 5:30am. We are meeting at
Alexander Ferguson school.
The camps are predominantly kettlebell
orientated and a whole slew of bodyweight calisthenics. Come on out if
you have what it takes. You would be surprised at how warm I can make
January feel!
Until I see you out there here is a workout to keep you guys busy and in shape. - Tim
21-15-9
Wallball (20# MB) / Boxjumps / KB Swing (1.5 pood) / Double unders / Pushups - complete 21 reps of all exercises before starting with 15 reps.
23.11.07
Here is a good workout that will leave you breathless! - Tim
Reps: 21-15-9 : Snatch L/R, Swings, Burpee or Bodybuilders
11.11.07
Rememberance Day: Please help the veterans by buying a couple poppies, this helps provide food and necessities for veterans. Be sure to visit a ceremony this year - support your troops who are risking their lives for a better world, do not forget! - Tim
20 Pullups, 20 Snatch L/R, 20 Swings....18,16,14,....2.
27.10.07
WOD: 50 Squats, 10 Pushups, 10 Jumping Lunges, 30-60 sec of 2 Hand Swings - 3 - 5 rounds
18.10.07
As many rounds in 20 minutes:
5 push ups
10 sit ups
15 box jumps
10x Jumping Pullups and 10x Air Squats - 5 rounds
10.07
Ian is back in the country, please feel free to give him your thoughts and opinions on anything:) ian@irrationalfitness.com I would suggest razzing him about anything that is possible :) In the mean time, please do my workout and think of "wonderful" things to talk to him about. - Tim
Tabata = 20sec work, 10sec rest , 8 rounds per exercise
Snatches (KB) 8x a side, 2 Hand Swings, Isometric Plank hold, Box Jumps
Enjoy!
08.10.07
To all who came and
showed support at the "Turkey and Iron" kettlebell clinic - a big thank
you! It was good to see all of you again and help you progress in your
technique. Please feel free to sample my latest workout - Im sure you
will not be disapointed :)
Turkish get up for 5 minutes, alternating arms
every rep - If TGU is too easy for your weight, go bottoms up.
Rest 2 minutes then do snatches (1 arm) for 30 seconds, rest 1 minute inbetween and alternate arms.
Try to go for a total of 8-10 minutes of work, not including rest.
Enjoy! - Tim