Archive for the ‘Metabolic Conditioning’ Category


Saturday, November 2, 2013 Leave a comment

3 rounds
20 Swings (16 kg)
Farmer walks up/down stairs (2 x 10 kg)
10 Push ups
5 C&P (2 x 10 kg

3 rounds
20 Swings (16 kg)
Front squats (2 x 12 kg)
30 sec planks

3 rounds
10 Snatches (10 kg)
8 Reverse lunges (12 kg)
20 Russian twists (10 kg)


Friday, October 11, 2013 Leave a comment

5 Rounds
Pat Flynn’s The Hangover Helper with 2 x 10 kg

3 Rounds
SLDL 5 Reps with 2 x 10 kg

Fortunately, I have finally found a toy that will keep the hound occupied in the basement. We put pumpkin inside of the Kong and then inserted an dog chew in the middle – then put it into the freezer. Thanks to the kind folks at Central Dawgma for recommending this treat.

Hiker Conditioning

Thursday, October 10, 2013 Leave a comment

40 minutes on treadmill
2 min walk
2 min jog

20 minutes of kettlebell swings
15 swings at the top of each minute


Thursday, October 3, 2013 Leave a comment

3 Rounds
5 C + P + FS (12 kg)

5 Rounds
5 FS (2 x 12 kg)

3 Rounds
5 SLDL (12 kg)

“No-Brainer” Swing Squat ladder by Tracy Reifkind

Tuesday, September 24, 2013 Leave a comment

My new workout buddy Cullowhee is afraid of going down the basement stairs. So, we have been entering through the basement door. I let her run around the basement so she could get used to her new surroundings.

To read more about how we came about adopting Cullowhee from the Macon County Humane Society in Franklin, North Carolina, click here.

I did a quick workout tonight – 4 rounds of Tracy Reifkinds’s “No-Brainer” Swing Squat ladder with a 16 kg bell. Then I finished with 3 x 8 Goblet squats with 20 kg bell.


Monday, July 29, 2013 Leave a comment

Well, my hiking vacation didn’t turn as as expected but I did get 74 new Appalachian Trail miles.

I was able to hike in Great Smoky Mountain National Park the first week. I ran across a momma bear and her 2 cubs after Mollies Ridge Shelter while hiking from Clingmans Dome to Fontana Dam Visitor Center.

The second week, I attended the Appalachian Trail Conservancy 2013 Biennial Conference in Cullowhee, North Carolina. I was the hike sweep for 3 hikes during the conference.

Prior to the hikes, we scouted the trail heads for the hikes. During our scouting trip, we found an emaciated dog and took her to the Macon County Animal Control (828-349-2106) on July 19, 2013.

We named the dog Cullowhee and she is a Treeing Walker Coonhound. Time is running out for Cullowhee. I have contacted several rescue organizations but I have not received any responses.

To read more about Cullowhee, click here.

Next our cherished indoor cat Bolt got outside and the pet sitter said that she hadn’t seen him in several days. Bolt was trapped as a feral kitten so we knew he would not come to anyone but us.

To read about Bolt’s capture, click here. To read about his mother’s capture, click here.

The pet sitter was not able to trap Bolt. She was able to trap a possum and another cat though.

So, we left North Carolina to find our baby.

We saw Bolt on the porch after dark on our first night home but he ran away as soon as we opened the door. Fortunately, we were able to trap him on the second night. We treated him for fleas & ticks and then took him to the vet the next day. The vet gave him some fluids but said that he looked fine.

Bolt was outside for 10 days and we were worried sick about him. I think he is a little embarrassed about all the brouhaha during his “holiday.”

So, getting back to working out. I don’t want start any rigid training program at this time. I decided to just go through “Kettlebell Express” and do a new work out each week. I did the first work out tonight.

Can kettle bells help you get strong for hiking? Absolutely!

The RKC (6) Circuit – Week 1, Day 2

Thursday, January 17, 2013 Leave a comment

2.5 Rounds