Yes you can call me a hipocrit, because I really haven't been following the WOD that I have been posting here. But please allow me to justify my behavior. First off the WOD is for YOU, not me. I started posting the WOD when I was only instructing kettlebell classes at West Chester University. Obviously there were days when some people could not make it to class, so they would ask if I could provide them with the workout so that they could do it by themselves later. I quickly grew tired of the tediousness of this process, and decided that I would just post the WOD online so that way if someone couldn't make it to the kettlebell class, they'd know exactly what they were missing. So even from the beginning the WOD was for YOU, not me. True, while at West Chester University, I did indeed follow the WOD everyday, and it was my routine, and I still follow it often as a supplementary workout to my new routine. But the premise of the WOD is to provide the general public with great daily workouts, and is not necessarily my own personal routine, but like I have said before, I would never post garbage on here that I would not personally swear by myself, so just because I am not following the WOD, does not mean I do not stand by it!

The reason I am not following the WOD, is because I have been on a very strict program with the RKC's over at Dragon Gym in Exton, PA. First let me say that if you ever have any interest at all in martial arts, MMA, kettlebells, or just improving the quality of your life, then do yourself a huge favor and stop in over at Dragon Gym. The quality of their programs and instructors is absolutely top notch, and I owe a ton of what I know today to them.

Anyways back to the topic. Anyways, our program is a 5 day a week routine and looks something like this.

Monday, Wednesday, and Friday- Strength Training
Tuesday, Thursday - Speed, Agility, and Conditioning

Now on the strength training days we also start with double clean and press, except for friday which is deadlift day. Monday is a medium weight day for DC&P, Wednesday is light, and Friday is heavy. Other exercises that we include on our strength days may be front squats, olympic lifts such as hang cleans, snatches, jerks, Barbell Military Press, Stiff Legged Dead Lift, Pull Ups, Chin Ups, Rows, Push Up Variations, Turkish Get Ups, you name it.

Our Speed, agility and conditioning days typically start with 100 meter springs. Depending on the day we will do anywhere between 6-10 sets of these 100 meter sprints. We also typically include box jumps, skipping rope, battle ropes(these things are freaking killer), tons of kettlebell swings and snatches, etc.

Now if I'm feeling rather sprite, I will in fact do the WOD as a supplementary workout either at night or in the early morning. This routine has been working really well for me, but is incredibly demanding. If you want to learn more about what I am currently doing just email me and I'll be more than happy to share.

Power to you

Intrinsic Value - Refer to Past WOD for this workout

3. 90% of what people in the gym tell you is wrong - There's a term in the bodybuilding community known as "broscience", which are the anecdotal reports of jacked dudes that people believe are more credible than actual scientific research. This broscience ignorance grows as a unit and must be stopped. Do not subscribe to whatever anybody tells you in the gym. I'd even go so far as to say do not subscribe to what science tells you either, because it is often later proved wrong. Take everything you hear with a grain of salt and question everything. Experiment for yourself and find out what works best for you

More to come soon

Day of Rest

Congratulations to Kevin Gretto and Melissa MacCrory for both testing for their new levels of affiliation.

Melissa recently tested and passed all of the requirements to become an able bodied agent with flying colors. She is well on her way to her to becoming the first female ABS. After just wrapping up a very successful lacrosse season, Melissa has already begun training incredibly hard every day and will be a force to be reckoned with for anybody who steps on the field against her. Her natural strength and athleticism have enabled her to pick up and master kettlebell techniques much quicker than the average individual, and she is always eager to keep progressing and pushing herself to new levels.

In case you haven't already noticed, Kevin Gretto has earned his ABS certification, which is an awesome achievement. Kevin is an incredibly strong and determined individual who always brings a lot of great ideas and new training methods to the table. Expect only the highest quality instruction from Kevin

Deadlift - 10 Sets of 5 reps

Double Clean and Press - 8 heavy sets of 3 reps

Weighted Dips - 5 sets of 5 reps
weighted pull ups -5 sets of 5 reps

5 minutes of continuous turkish get ups