Take a Moment, Thank Your Body AND Move.
It’s funny how when we are sick, we can think of nothing more than how much we appreciate our bodies, and how we just want to get better again. Yet, the moment we begin feeling better, we suddenly shift to taking life for granted again, and forget all about the true miracle of being healthy. […]
Change Your Thinking; Change Your Life
The journey continues. I find no one ahead of me, nor do I find anyone behind me. I'm not more advanced than others or way behind. What I find is that I am EXACTLY where I need to be. Life is NOT a contest. We are all Teachers as we are all Students. Fat […]
It's Not My Job To Find The "Gazunta"
If you have been following me, you know how open and uncensored I can be. As a product of that, most of the people I attract to my program are right there with me. Just unfiltered and politically incorrect. I makes for a GREAT training atmosphere. The really cool thing about it, I have women […]
Remember It Can Always Be worse, Don’t Make Me Prove It.
I have always taken issue when people aren't doing something when I am teaching. I like people to be participants, NOT spectators. So...while you are taking this in: Sit comfortably. . Breathe slowly and deeply into your diaphragm, expanding your abdomen - fill your body with fresh oxygen and positive thoughts. . Pause. . Exhale […]
Hugs Not Slugs
Many people don't know that I hug each member of my program on a daily basis. It is how I say farewell to ALL the people in my Strength and Conditioning program. Although the guys are a bit weirded out by it, they soon become a part of the "Hugging Farewells" I give. One […]
Equality Is A Myth
Chest Supported Row: 1x20x55 1x18x65 1x16x75 1x14x85 1x12x95 Super Set W/ DB Supine Tricep Extensions: 1x20x25 1x18x30 1x16x35 1x14x40 1x12x45 Machine Cable Hi to Lo Lat Pulls w/ supinated twist: 1x20x100 1x18x110 1x16x120 1x14x130 1x12x120 Lat Pulldown: 1x20x120 1x18x130 1x16x140 1x14x150 1x12x160 Super Set W/ Behind the head […]
Rule #1
I use humor to often soften the blow of an intense conversation. Not that I am making light of an issue, but I like to make people laugh. I know when I do make them laugh, at that moment in time, no matter how brief it might be, they are the furthest away from the […]
Monday Morning Quarterbacking
We do the best we can with the knowledge we have in that moment. It's easier to look back at an event and see that there were better choices because we already learned from our experiences. Hindsight or "Monday Morning quarterbacking" happens AFTER the lesson, so we can't condemn ourselves for NOT knowing the lesson before we learn […]
I Don't Need to Have Logical Reasons
I don't need to have logical reasons for doing all the weird things that I like to do. Sometimes I just do things because they're fun and it makes me happy! I love having conversations with kids. My own son comes to mind first, but all his friends too. I like to ask them questions […]
Prior Proper Planning Prevents Piss Poor Performance "The Seven P&...
Last night I woke up to go to the bathroom in the middle of the night. As I passed through the kitchen, I happened to look out through the side window. I noticed a dude with a knife, sneaking through my next door neighbor's garden. Suddenly my neighbor came from nowhere and smacked him over the head with a shovel, killing him instantly. […]
Here I AM!!! Now What Are Your Other Two Wishes???
Good to be back at my gym! Hex Bar Dead Lift: Move up in weight to a heavy one rep. Do not max....495 was the number today Box Jumps: 5x2 @ 36 inches Reactive Box Jump: 5x12 From a 16" up to 36" Bike Commute: 17 minutes 5K run
First Loser? Coach/Dad
My family (ies) spent time in Phoenix, Arizona this past Presidents Weekend playing in a Hockey Tournament. After a rather rough start with the accommodations, we settled into a fine routine of Hockey, Recreating, Shopping and Training. Nothing big as far as the training is concerned, but because we had a bunch of nice clean […]
Have a Plan. Work The Plan. FOLLOW THROUGH. Check Your Progress
The wonderful world of GOT IT DONE! It doesn't matter how the rest of the day will unfold. The plan will work, if you A: Have one B: Work the plan C: Follow Through and D: Check your progress Today's Training: Dynamic Bench: 15x3x45% BB Overhead Press: 15x3x weight that you can handle and move fast. […]
Swag Is For Boys. Class Is For Men
There are many benefits being associated with EliteFTS in the capacity that I am. I asked if there were any gyms that I could train in this weekend when I head over to Phoenix AZ. I didn't get one response. NOPE...more like 100. That alone tells me that there is no reason to be out […]
You Feel'n Dangerous Today?
I took a line from "American Sniper" as a great answer to the question, "How do you feel today?" I often ask my participants that question and their responses vary. I then lend them the Chris Kyle's ..."DANGEROUS" Love it! I have 75% of the folks I train respond immediately and without thinking..."DANGEROUS"! When I […]
Don't E'f with the Monkey
The other day I got into a conversation...no, more like a debate as to what the "Greatest Athletic Endeavor" of all time is. I put in few guidelines like, OF ALL time and one that could NEVER be duplicated. It was that, never to be duplicated that separated most of the competition. Some would argue […]
To Waste a Day Should Be Looked At As Morally Illegal!
I've written about many aspects of Coaching that often go "without saying". We get confused by some things and my goal is to Go ahead and SAY IT and define what is said. Keeping everything simple is my policy. Hell, I explained "Where babies come from and how they are made" to my son this […]
To Have a Flat Stomach You Can Work and Eat Properly or Remove All of Yo...
Here we are on the 9th day of the second month. Most of the New Years Resolutions have dissipated already and we are now seeing the folks that actually put the effort in. My one and only goal was like the Nike commercial "Just Do It" meaning no procrastination what so ever. Get the hankering […]
I Ordered a Chicken and An Egg From Amazon. I’ll Let You Know…
When I opened the gym today, I was greeted at 0500 with a mess beyond the norm. The norm is a few bars not put away. The dragging sled in a position to stub your foot on in the darkness that is the gym before lights. A few leftover water bottles..OK, but as of the […]
Plan in Decades. Think In Years. Work in Months. Live in Days
I was thinking that I might need to add some extra mass on my Yoke. I thought since I'm running those 5K's multiple times per week that I was catabolic and losing some size. I got to look at these clandestine photos that were taken from a "Sniper" around the corner that now I […]
Age is NOT a number. It's CLEARLY a Word!
I was thinking this morning how cool things are. Yea, politics aside, it's wonderful to drive on roads that are void of others because after all, YESTERDAY was the Super Bowl and today should be National Hangover Day. So I'm certain many folks stayed home. ONE for me! So without having to pilot my ship […]
Losing Sucks! You Die A Little Every Time You Do.
I get to talk with a LOT of people about "Youth and Sport". I get information from pro's and con's of the "How To Do It" society. Are we hurting are kids by placing too much emphasis on the sport? Are we hurting are kids by placing too much emphasis on the Win/Loss column? […]
Three Reasons To Get Up Early...
After today's "Spontaneous Squat Session" and breakfast number 2, my family is reconnoitered on the couch for the morning nap ritual. Hunter is playing some game while April, my dog Cooper and I are reclined drifting in and out of slumber. Hunter turns my way and say, "Dad..the only reason I get up out of […]
You Earn The Title "Coach"
If you have read anything I've written, you probably know how proud I am to have a son that is a "Jock". He LOVES sports. Good thing for him, his mom and dad do as well. IF you know me, you know that my son PLAYS sports as well. Although he is now involved in: […]
It's Not A Competition So Relax We Are ALL Crazy
Once the weight gets significant enough, I notice that I have turned up corners and fangs exposed. It's a habit now...When something sucks so bad and my first and immediate response is...This is GREAT! It becomes great.. Box Squat: Mastodon Bar+Parallel Box Work up to 50% of max doing 5 reps Add one chain […]
"One Needs To Have a Comprehensive Character. "
I'm in the midst of building a bona fide Library to my house in California. Since the building takes time...a lot of time, I got a jump on the acquisition of hard cover books of ALL genre. I FEEL smarter when I read. Perhaps I'm not, but not many will argue the point with me […]
Spontaneous Squat Session
My son's sports schedule has dictated my Saturday OR Sunday Squat/Dead Lift sessions. When we are outta season, we have a regularly scheduled practice, but in season I don't like to commit because we all have some place else to be. RIGHT!!! (no question mark) Last week and this week, I get a wild hair, […]
Blindsided
Yesterday I wrote about the encouragement of young athletes and how by certain actions an unknowing coach can break the spirit or confidence of that person. Thinking about that, I further my beliefs in letting each person explore what THEY think could be fun or challenging. If you remember the Michael Orr story, that turned […]
Always a Student
The deep and meaningful conversations that go on in my gym are LEGENDARY! The Quote of the day: "The thing about money, you can exchange it for some really cool shit". ~ Mark Tuthill I mean...think about that. So simple and so eloquently stated. I had an observation that needs to be shared with […]
Jan. 23rd 1857
"23-Jan-1857 The coldest day that I remember recording, clear and bright, but very high wind, blowing the snow. Ink froze. ~ Henry David Thoreau Today's Training: Fwd/Bkwd Leg Swing: 2x10 Abductiom leg swing: 2x10 3 bench step over (knees in front) 5 sets of 5 times over the three benches and back Dynamic High Box Squat: […]
You Have Survived EVERY Bad Day
I have fun with my solution to most issues. "Go up in weight!" Having a bad day? Not one has killed you yet, Go up in weight. Having a good day? GREAT, let's run with it, Go up in weight. My car broke down. Can you fix it right now? No? Yes? Go up in […]
Play= Research
Appetizer Fwd/Bkwd Leg Swing: 2x20 Abduction Leg Swing: 2x20 Fire Hydrant Knee Circles: 2x10 Bench Step Over: Line up three benches keeping the shoulders parallel to the wall, step over each bench and come back=1 set. 5 sets with knee lifting in front 5 sets with the leg straightening out in the back […]
Weights Don't Ask Silly Questions. Weights Understand
Today was the first day back in the gym since getting the flu. Now hear this...Avoid the flu! It's gnarly and doesn't make anyone happy. AVOID the flu!!! Overall not bad in performance. But I took the cautious approach and didn't go ape shit. As the week progresses, so will I. Still taking in a […]
I Still Use Encyclopedias To Google Stuff
I no sooner suggest that people stay home when they are ill, that I get NO sleep from a tickle in my throat and a dry hack of a cough. Shit, shit, shit!!!! (Remember Rule #67) However, unlike people who have the option, I MUST go into work no matter how awful I feel, because […]
Deciding What To Do
When given choices, always choose that which is more AWESOME. That's the one that makes you grow the most! Dynamic Effort Bench: 10x5x50% Cable Cross Over: 4x15 DB Lateral Raise: 4x15 Rear Delt Destroyer: 1x60-40-20x36-28-18 Yoke Bar Shrugs: 4x12
If You Want To Change Your Life, You Need To Make Changes In Your Life
No one is getting out alive, so stop treating yourself as an after thought. Get outside! Cold, rainy, sunny, nice, HOT? Go! Why do you think trees grow so big? Because they are outside!!! Have you ever jumped into an ocean? There are lots of living things in there. There's a lot of living things […]
The Struggle Today=The Strength Tomorrow
Floor Press using a foam roller length wise on the spine: 10 RM The purpose was to allow the scapula to move and to engage the Combat Chassis for stability in of the spine. Duo/Poly DB Chest Press: Work up to a heavy pair of dumbbells slowly. Once the correct weight is established, do […]
The One Read If It's The Only One Of Mine For This Year
A bunch of winning ideas if you look close...REALLY
You Can't Change if You Don't See The Issues
I've been having issue with my sciatic nerve. I have now incorporated everything I can think of aside from the purchase of an Old School Nautilus Duo/Poly Hip and Back machine. (although that would do the trick for certain) I traced back my training journal to see what I added or had taken away that […]
The Pain Won't Go Away Until I Learn What I Need To Know
There a cold or illness that is going around just crushing people that I know. I came home yesterday with only sciatic nerve pain from posting about how I thought the Nautilus Duo/Poly Hip and Back was the best piece of equipment for that very reason. Murphy's Law...CJ? Naaa But as the day progressed my […]
A HUGE Public Service Announcement
A friend of mine has two tickets for the 2017 Super Bowl. He paid $1,700 for each ticket. He didn't realize when he bought them that this was going to be on the same day as his wedding - so now he can't go. If you are interested and would like to go in his […]
Not Getting Sh!t Done, GOT IT DONE!
My wife and I were having a discussion this morning at Zero-Dark-Dark. She asked if I wanted her to get up with me and head to the gym? I told her that it wasn't anything she needed to do, after all it is Monday after Christmas and I'm pretty sure NO ONE is moving. My […]
Casa de Selkow Menu Plan for Christmas/Hannukka
5K and no wheeze. I not sure how I feel about that. On one side, it was my bench mark as to how hard I needed to work. On the other side, with it out of the equation, I now need to go even faster or farther. For now, I'll just run this three quicker. […]
I Don't Count The Days. I Make The Days Count.
I seriously was going to go into some big time coaching techniques and strategy into the New Year, but I wasted 5 minutes on Social Network and realized that people are plain and simple miserable. Please...have a safe and fun Merry Christmas. I hope you find some peace in something. However, I think the folks […]
Next Time, When You Have A Story...Get To The Point
I like to help people realize that their "Potential" is actually unused talent. People get lumped into a category that they then start to believe, and then self serve their unwritten prophecy. Example: "He's a good athlete, but doesn't seem to have much going on upstairs. Tends to be a bit stupid at times". So...since […]
I'm A Beginner Before I Am Anything Else
Here's the thing... I am a minimalist! When it comes to nice things, I don't mind them, I'm just not going to purchase them if I have a way of doing it with what I have. Shoes...I say..."hahahahahahah...shoes...hahahahahah" just about every chance I get to my friends that are into them. I'm glad for them, […]
What Do You Call A Fish With No Eye?
FSH! Everyone knows that. Dynamic Squat: 8x2x54% Then move it up to the next recognizable increment and do. 5x5@ that weight. Example: D.E. Squat: 8x2x275 move up to 315 and do 5x5 THEN, a drop set on the 5th set 1x5x315 1x10x225 1x20x135 GHR: 2x10xBW 4x20x20 lb med ball held on the chest […]
Run? Why? Fight or Flight!
Early morning, and I mean...Ass up and out of bed on Sunday morning for an 'Og, which turned into a 5K sprint. It's always the same, I lay in bed thinking about what I SHOULD do, versus what I want to do. Lazy Sunday at 0430 (remember, that's sleeping in at Casa de Selkow), Big […]
Be The Fruit Loop in a Bowl of Cheerios
On dynamic day, I like to adjust the technique flaws of the athletes. Because it's hard to remember things, I use the Buddy Morris approach: Teach one thing the participant has an 87% chance of remembering it. Teach TWO things the number drops to 33% Teaching THREE things...well, "Good Luck with that" […]