Finally posting

I did the "Cindy" workout the other day. 15 rounds in 19:10. With 50 seconds left, I had no wind left with which to finish....I am out of shape.

Row + Swing = HELL

Hey guys,

We did this routine at FireBreather Fitness a few days ago.

500 meter row / 50 kb swings
400 meter row / 40 kb swings
300 meter row / 30 kb swings
200 meter row / 20 kb swings
100 meter row / 10 kb swings

My time with a 1.5 pood was 15m 05s

Strength Workout

I have been doing a strength workout for a while now with Kenny Burner. It is short and sweet. If I workout at the Academy we do five ladders of five rungs of clean and press. Only one clean per rung, then after the complete ladder we flip the big tire five times and repeat for five rounds. I started with the 70 pounders and now I am using the 79 pound kettlebells. If the tire isn't available I do what I call conditioners which is a modified burpee using the kettlebells. I do the down and back then I row the kettlebells for one rep and repeat for 5-7 times in place of the tire flips. So far so good. I'll keep you posted. This format helped me before to press the beast or 106 pound kettlebell so it does work. Give it a try to help you press a heavier kettlebell if that is your goal.

WVKC is reborn!

Hello Guys,

It has been almost one year since this blog has been active. Let's get the ball rolling again. All of those who have contributed to this blog in the past I encourage you to do so again. I would like to have at least a weeky update.

We now have a base of operation for any future event(s). Myself along with Cameron Cline and Jeremy Mullins have opened Firebreather Fitness. It is a 7,000 sq. ft. Strength/Conditioning and Martial Arts facility just off the I-64 St. Albans exit. Please stop by and check it out sometime.