Xtreme Quotes

I just had both of my knees replaced with Rubik’s Cubes, and I run like a clock using its hands to do push-ups. BearPaw Duck Farm’s Powdered Egg Substitute Protein Mix can also turn you into an Xtreme athlete.

I view the forbidden as an invitation.

Understanding is a delaying tactic…,” as one novelist put it. “Do you want to understand how to swim, or do you want to jump in and start swimming? Only people who are afraid of water want to understand. Other people jump in and get wet.

When the going gets tough, the tough give thanks for their mountain bike. I’m so rugged even cavemen would call me Xtreme. At least that’s what that Neanderthal barista who made my drink said under his breath when he uttered—or muttered—“This guy is extreme.

Goal 1: Finish First Goal 2: Beat Lap Time, Drift Distance, Knockdowns, Flat Spins, or Barrel Rolls Goal 3: Finish First with a certain car category.

Vodka at night. Pickle juice in the morning (the best thing for a hangover). Throwing some kettlebells around between this hangover and the next one. A Russian’s day well spent. The ‘kettlebell’ or girya is a cast iron weight which looks like a basketball with a suitcase handle. It is an old Russian toy. As the 1986 Soviet Weightlifting Yearbook put it, “It is hard to find a sport that has deeper roots in the

I have a box at school, Storm, filled with photos of friends and famiy. They have one thing in common. They're all dead. How long 'til add your name to the list, huh? What am I suppposed to do, keep on going 'til there's no one left I love?

Convenient targets include our “pointy-haired bosses” whom we believe are barely competent enough to tie their own shoes, the “paper-pushing fools” in the department down the hall from us that demand excessive amounts of documentation, and our “stupid users” who often don’t know what they want, and when they do tell us what they want, it never makes sense anyway. Naturally, we never blame ourselves; we’re perfect after all.

To make matters worse, our customers don’t have a very good understanding of what we do, how we do it, or why we do it—the end result is that they put unrealistic demands on us and don’t give us the support that we need to accomplish their goals.

We are all free to make our own decisions–but if the information on which we base those decisions is carefully selected and presented to us in the “pre-thought for you” form of a story, then how much of an informed decision can we make?

If Immersed In A Book And It's Done Finally... PARTY!!!!!!

As an Agile software development team, we’d been following the hallowed eXtreme Programming tenets, including YAGNI. That is, You Aren’t Gonna Need It: a caution to not write unnecessary code —

That’s the kind of guy he is: Type A personality. A for Ass.

Warm Up Stretch   6 Rounds for Time   400   meter Run 10     Push-ups 10     Sit-ups 10     Burpees   Cool Down Stretch Recon ** (Ability/Agility)   Warm Up Stretch   10 Rounds for Completion   10     Handstand Push-ups 30     second Squat Hold 60     second plank 30     second Mountain Climbers 10     Burpees   Cool Down Stretch

Warm Up Stretch   6 Rounds for Time   400   meter Run 10     Push-ups 10     Sit-ups 10     Burpees   Cool Down Stretch

My gaze falls on the machetes lined up on the magnet strip, immaculate and shiny after soaking in the chlorine solution I use for cleaning. I’ve been reading up online: Chlorine can remove visual evidence of blood, but to completely destroy hemoglobin, so it can’t be detected by forensics, you need a cleaning agent like hydrogen peroxide. Peroxy, the stuff that squirts out of the power hose I use to mop this concrete floor. I’m the last one out at night, so that job falls on me.

A couple made a deal the night of their Marriage to NOT open the door of their room to anybody who comes knocking in the morning for any reason! In the morning the parents of the husband came & knocked on the door, the husband & the wife were looking at each other & as they agreed before, they didn't open the door.After a while the parents of the bride came knocking at the door to check on them, the couple were looking at each other, then the bride dropped a tear & started crying she said: "I cannot keep them knocking & not open the door, I miss them already" The husband didn't say anything & he let her open the door for her parents.Years & years passed & the couple had 5 children, the first ones were boys & the 5th was a little girl, when she was born the father was xtremely happy that Almighty blessed him with her, & he threw a Huge Party for her in Grand style, people were so amazed with his joy & his happiness that they asked him, why are you so happy with her more than you were before with her older brothers?He answered simply: "She is the one who will open the door for me"Baby girls are the comfort of the eyes of their father!They hold the key to their mothers hearts!Daughters are really unique.They care for their parents even after they are married. Its rightly said, "A son is a son till he gets a Wife, a daughter is a daughter the rest of her Life!

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Kettlebells are round lumps of iron with molded handles.

girevik, or ‘a kettlebell man’.

The difference is that leveling characters is artificial; leveling XDMs, that’s real!

In the beginning of your career, the Russian expert advises you to limit your load to three sets per exercise in two-arm exercises and three sets per arm in one-arm drills. You should select a weight that enables you to do no less than 5-6 and no more than 15-16 repetitions in a given exercise.

Train the press in a similar fashion. First, give an adequate load to the weaker arm (3-5 sets till substantial fatigue), then to the strong one. Once a week, perform a full cycle of the exercises (in 2-3 sets—as in a competition): press the kettlebell out with one arm until total exhaustion, and then repeat the drill with the other arm, without setting the kettlebell down on the platform.

The Official Soviet Weightlifting Textbook Girevoy Sport Competition Training Guidelines (Falameyev, 1986) Train three times a week on non-consecutive days, preferably at the same time of the day. In the beginning limit your sessions to 30 min and your load to 3 sets per exercise in two arm exercises and 3 sets per arm in one arm drills. Select a weight that enables you to do 5-16 repetitions in a given exercise. Perform your exercises through the full range of motion. Breathe deep and smooth without excessive straining and breath holding. Rest for 2 min between sets. Calmly walk around. Train the one arm snatches, presses, and C&Js in 3-5 sets. Complete all the sets for the weaker arm first. Once a week work both arms back to back without setting the kettlebell down on the platform. Perform 2-3 such competition style sets. Do extra snatches with the weaker arm. Pay a lot of attention to the development of your wrist strength. Before tackling the competition-level, two arm/two kettlebell C&Js, master one arm/one KB C&Js, with a special emphasis on the weaker arm. Train the two arm/two kettlebell C&J in 6-8 sets. Include two different kettlebell exercises in a training session and follow them up with 2-3 barbell exercises. As the competition approaches, the number of barbell exercises in a session is decreased, so is their volume.

Sustained strength is different from short-burst strength. Sustained strength is an athletic attribute particularly prized by wrestlers, boxers, mixed martial artists, football, basketball, hockey and lacrosse players. The common thread is participation in athletic events of long duration where last minute flurries make the difference between winning and losing, between 1st and 8th.

Kettlebells stake out the gray zone between the two disciplines. Users handle significant poundage virtually non-stop for the session duration. Workouts are brutal affairs as the athlete tugs, throws, lifts, flings, powers or finesses the bell, singularly, or two at a time, in a wide range of patterned exercises for multiple sets and reps. In a typical progressive resistance exercise the motor-pathway is narrow. When using a progressive resistance machine the groove is narrower yet. A kettlebell uses a broad motor pathway that forces whole series of muscles to work in a coordinated fashion to complete the proscribed exercise. The ‘gaps’ are attacked and the space between conventional weight training movements are filled in.

Girevoy sport, on the other hand, is a working class sport. Kettlebells are cheap, no platform is required, and almost anyone can master the skills in a short period of time from a book or a video.

And keep in mind that if you throw the KB into anything harder than sand you could break the handle; cast iron is hard but brittle.

Train 2-7 times a week. Try to complete your workout in 45 min or less. Vary the length of your workouts, for example Monday 30 min, Tuesday 45 min, Wednesday 20 min, Thursday off, Friday 35 min.

Each session do as few or as many exercises as you wish but do not work equally hard on every one of them. For example, on Monday do a lot of sets of the bent press, on Tuesday skip the bent press or take it easy and work hard on snatches, etc. Do not be overly pedantic about the order. Just do not do one pet feat at the expense of everything else all the time. Also, do not be afraid to make some workouts relatively easier than others.

Perform your exercises in a circuit. Allow at least a few minutes of rest between the sets; do not rush if your focus is strength. Compress the rest periods to favor endurance, muscular and cardiovascular, over strength. Do not practice exercises which require great coordination, e.g. the bent press, if you choose brief rest periods.

The order of the drills in the rotation is up to you but it is a good idea to alternate harder and easier (for you) exercises and/or sets. For example, do a set of five reps in the difficult military press, then ten reps in the relatively easy two-arm snatch pull.

Start your practice with the most technically demanding exercises, e.g. the two hands anyhow. Do not engage in any endurance activities before your kettlebell practice.

The total number of sets is up to you, anywhere from three to as many as twenty sets per exercise are acceptable but should be varied.

Do not freak out about training the same movement or the same body part for two or more days in a row. It is a standard operating procedure among Russian athletes. For example, the Russian National Powerlifting Team benches up to eight times a week. The key to successful frequent training is constant variation of the loading variables: weights, reps, sets, rest periods, tempo, exercise order, exercise selection, etc.

Do not be afraid to push into slight overtraining and then back off with lighter workouts. As a Lithuanian saying goes, “A river with a dam has more power.

Ludvig Chaplinskiy wrote in the Russian magazine Hercules in 1913, “Kettlebell lifting more than any other sport relies on nerve strength; its sensible practice strengthens the nervous system, mindless practice destroys it.

Ballistic drills, at least with kettlebells, can get away with much greater numbers; it is a lot easier to keep your technique in the groove.

The clean draws its name from the requirement to bring the weight to your shoulders in one ‘clean’ movement. Pick up the kettlebell off the floor, the same way you would for the one arm swing. Note that the starting position for all the pulls, swings, cleans, and snatches is identical. Swing the kettlebell back and then immediately toward your shoulder.

Right before the hunk of iron has reached its destination quickly dip your knees and get under it. This action has been compared to putting on a sweater. Finish in the position shown.

You can think of the snatch as a clean to the point above your head. Do not even think about taking it on until you have mastered one arm swings and cleans! Stand over a kettlebell, your feet about shoulder width apart, your weight on your heels. Inhale, arch your back, push your butt back, and bend your knees. Reach for the bell with one hand, the arm straight, while keeping the other arm away from your body (initially you may help yourself by pushing with the free hand against your thigh but it is considered ‘no class’ by most gireviks). Swing the bell back and whip it straight overhead in one clean movement. Note that the pulling arm will bend and your body will shift to the side opposite to the weight. But you do not need to worry about trying to do it that way; just pull straight up and your body will find an efficient path in a short while. Do not lift with your arm, but rather with your hips. Project the force straight up, rather than back—as in a jump. You may end up airborne or at least on your toes. It is OK as long as you roll back on your heels by the time the bell comes down. Dip under the K-bell as it is flipping over the wrist. Absorb the shock the same way you did for cleans. Fix the weight overhead, in the press behind the neck position for a second, then let it free fall between your legs as you are dropping into a half squat. Keep the girya near your body when it comes down. As an option, lower the bell to your shoulder before dropping it between the legs. Ease into the one arm power snatch because even a hardcore deadlifter’s hamstrings and palms are guaranteed to take a beating. Especially if your kettlebells are rusty like the ones I trained with at the ‘courage corner’. It was a long time after my discharge before my palms finally lost their rust speckled calluses. Unlike the deadlift, the kettlebell snatch does not impose prohibitively strict requirements on spinal alignment and hamstring flexibility. If you are deadlifting with a humped over back you are generally asking for trouble; KB snatches let you get away with a slightly flexed spine. It is probably due to the fact that your connective tissues absorb shock more effectively when loaded rapidly. Your ligaments have wavy structures. A ballistic shock—as long as it is of a reasonable magnitude—is absorbed by these ‘waves’, which straighten out like springs.

It’s no secret that kettlebells were standard equipment for Eastern Bloc strength athletes and old time strongmen—they are excellent for swings, laterals, rowing and a variety of throwing-related movements.

Pick a kettlebell that works you without killing you. Once a month try a conservative max. Let me know how you do on the dragondoor.com discussion site.

The kettlebell is one of the best grip and forearm developers in existence. It has been hailed by such grip greats as John Brookfield. Dr. Fred Hatfield, a powerlifting legend and strength training expert, once quipped, “The best grip exercises are always going to be pulling at heavy weights ballistically.” High-rep snatches forge steel trap fingers and painfully pump the forearms to new growth. Their action is similar to the ballistic repetitive loading of rock climbing.

The one arm snatch will work as many muscles as a single exercise could. It strengthens the back, from the tips of your traps all the way down to your butt, every bit as well as the deadlift.

To build a superman, slow movements and quick lifts are required… I have a fondness for two particular lifts. The two hands snatch and the bent press. The two hands snatch… is the best single exercise in existence when practiced as a repetition movement in various forms [read the one-arm snatch —P.T.]. The bent press brings into play every muscle of your physique and builds superstrength through all the body.

The fat loss power of kettlebells is explained by the extremely high metabolic cost of throwing a weight around combined with the fat burning effect of the growth hormone stimulated by such exercise. The author of Manly Weight Loss, top strength coach Charles Poliquin, explains:

Never go to failure but vary the difficulty of your sets. For example, your estimated best in the side press is four reps. Some sets do one or two reps, others three. Play by the seat of your pants.

Generally perform no more than five reps per set in various presses and side bends. It is better to increase the difficulty by upgrading to a heavier kettlebell, selecting a more difficult press (e.g. the military rather than the side press), moving slower, pausing at different points of the lift, compressing the rest periods between the sets, or performing more sets of five reps. Use the above techniques by themselves or in any sensible combination.

Snatches, cleans and jerks can be performed for any number of repetitions, from one to hundreds. Leave all the sets of more than ten reps for the very end of the workout to avoid their negative effect on your presses. The exception is when your presses have become too easy and you have not saved up for a heavier kettlebell yet. Understand that performing strength drills on the background of pronounced fatigue is only marginally effective.

Periodically speed up or slow down the movement from the comfortable pace. For example, snatch at the limit of your explosiveness or at a near stall. When pressing, lowering the kettlebell fast but lifting it slow or vice versa is an option. If you have been following the Power to the People! workout, alternate a 2-4 week period of kettlebell training with a PTP cycle.

Another athletic attribute associated with the regular use of kettlebells is the acquisition of “in-between” strength. Powerlifters, bodybuilders and athletes who train using modern day iron-pumping tactics are tremendously strong within the technical confines and boundaries of the specific exercises they practice, but often brute strength need be administered from an odd angle, a quirky position, a less-than-optimal push or pull position. Kettlebells fill in the gaps and spaces that separate conventional exercises, one from another, and build elusive in-between strength.

Many Russians throw their KBs around non-competitively, just for health. Vasiliy Kubanov, from a village in the Kirovograd area, underwent a very complex digestive tract surgery at twenty-nine years of age. He was in such rough shape that the Soviet government, not famous for being too nice to anyone, offered to put him on disability. Vasiliy refused, started exercising with dumbbells and finally kettlebells, and even earned his national ranking four years after his surgery! So powerful was the girevoy sport’s effect on Kubanov’s life that he ended up getting the job of a physical education instructor at his collective farm.

It appears that the cartilage of joints subjected to regular impulsive loading with relatively high contact stresses is mechanically much stiffer and better adapted to withstand the exceptional loading of running and jumping than the softer cartilage associated with low loading. Thus, joint cartilage subjected to regular repetitive loading remains healthy and copes very well with impulsive loads, whereas cartilage that is heavily loaded infrequently softens… the collagen network loses its cohesion and the cartilage deteriorates (Swanepoel, 1998).

Here’s the idea: If you generate a lot of lactic acid during your weight-lifting sets, your body will then produce more growth hormone. Growth hormone helps your body release fatty acids from your fat cells, which you then use for energy. Result: You get muscle from lifting weights, and you lose fat.

To generate enough lactic acid to promote fat loss, you have to extend your sets to about a minute, then rest for a minute, then move on to your next set. (Nobody said it was easier than aerobics.)

Before embarking on a KB program, naturally you have to get a pair of kettlebells. The detective from a popular Russian thriller decides to become a better man, buys a kettlebell, and tries to sneak it into his office so he could work out after the hours. As he is huffing and puffing up the stairs, another cop sees him and raises his eyebrows: “Evidence?” —”No, private property.

Giryas give the ‘working class’ answer to elitist weightlifting. You do not need expensive weights—an Ivanko barbell can cost as much as a motorcycle—platforms, and expert coaching. Just a ‘people’s’ kettlebell, this book, and a few square feet of space.

Kettleweights are also the working class alternative to plyometrics.

Obviously all these benefits make kettlebells the logical choice for any sports, football, basketball, even soccer. A soccer player commented on one-arm snatches on the Dragondoor.com discussion site, “This has been a terrific exercise in respect to adding snap to my movements and ability to absorb contact.

Get a light dumbbell, say ten pounds for an average lady and two to three times as much for a gentleman, and do one arm snatches two to three times a week followed by ab work and back and hamstring stretches. Do as much as you can stand; the sets, reps, and rest periods are up to you. Just make sure to have your heart checked beforehand and slowly ease into the program. And do not forget to synchronize your breathing with your movement, otherwise you will wilt in no time flat.

The system straddles two worlds: strength training and cardiovascular training. The system is neither pure strength training nor pure cardiovascular training. Kettlebells stand astride the two worlds, splitting the difference, combining strength training and cardio training. Is this the best of both worlds – or the worst of both worlds? The object of weight training is to trigger muscular hypertrophy. The object of aerobics is to burn fat and increase cardio capacity.

With kettlebells, cardio intensity is increased by increasing the poundage, increasing the reps, speeding up the pace and/or extending the session duration. There seems to be little questioning that diligent use of kettlebells can provide a cardio session as intense as a person can stand and muscle hypertrophy will occur if the poundage is sufficient.

An athlete from a rough sport cannot find a better power tool than the kettlebell, period.

Not a single sport develops our muscular strength and bodies as well as kettlebell athletics,” wrote Ludvig Chaplinskiy in the Russian magazine Hercules in 1913.

The one-arm snatch is the Tsar of kettlebell lifts, fluid and vicious. It will quickly humble even studly powerlifters. The forces generated by this drill are awesome. “How can it be if the weight is so light?” you might ask. –Through great acceleration and deceleration. F=ma, force equals mass multiplied by acceleration. Would you rather roll a 500 pound barbell over your toes or drop a 72 pounder from seven feet? I rest my case.

WORKOUT #1 1. Double arm swing to warm up. –x20 2. Military press (strict). –x10 3. Clean and push press. –x10 4. Cleans. –x10 5. One arm side press. –x5 (each side) 6. Overhead one arm squats. –x10 7. Lunges. –x20 8. Sumo deadlifts. –x20-50 9. Wrestler’s bridge press. –x10 10. Turkish get ups. –x5 (each side) 11. Janda or Ab Pavelizer situps. 12. Chin up ladders. –alternate with a partner. The circuit is done with no rest between exercises for one set of the above repetitions with kettlebells that weight about 23.6 kilograms or 52 pounds each. The workout is under 15.00 and I attempt to lessen the time every workout. Zack and Steve Maxwell are ready to take on their kettlebells.

Falameyev advises to start training with 16kg, advance to 24 kg in four to six weeks, and later to dvukhpudoviks. Beginners are not supposed to train longer than 30 min per workout. Three workouts a week on non-consecutive days, preferably at the same time of the day, are the rule of thumb.

By the nature of their shape, kettlebells hang behind the hands and make the balancing act much easier. Now, for the first time, you can do a legit overhead squat. The KBs will stretch out your shoulders in no time flat—just keep on overhead KB squatting!

In elite athletic circles the word is spreading as in-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obtaining significant gains in cardio conditioning, muscle tone and strength as a result. Call it the Slavic Retro Fitness Craze: kettlebells are rustic and raw and are lifted and swung and tossed in specified patterns to produce specific muscular and cardiovascular results. The apparatus has a system, a philosophy of usage, first formulated in Czarist Russia.

Sustained strength doesn’t just happen, it is nurtured and developed. Through the use of multiple sets conducted with little rest and often high repetitions using exercises with exaggerated range-of-motion, sustained strength is gradually built up, and over time improved and extended. The transition takes time and patience and lots of practice.

Repeat the one arm snatch in 3-5 sets, first with the left (if it is the weaker one), and then for the same number of sets with the right arm. For some sessions, perform the complete cycle of the exercise by switching the kettlebell from hand to hand. Pay a lot of attention to developing your wrist strength. Snatch more often with the weaker arm.

Kettlebells have been rediscovered by a new generation of modern athletes seeking ways to gain an edge over the competition. It’s at once both a puzzling and predictable reemergence. Kettlebells have pure Slavic origins and have been at the heart and soul of Russian sport-strength training for more than a century. Regular use of heavy kettlebells develops strength with staying power; call it sustained strength. This type strength makes itself available over an extended period of time.

To be sure, singing about one’s testicles and landing blows to the head for Christ represent the more radical expressions of militant Christian masculinity, but GodMen and Xtreme Ministries only amplified trends that were becoming increasingly common in the post-9/11 era. As militant masculinity took hold across evangelicalism, it helped bind together those on the fringes of the movement with those closer to the center, making it increasingly difficult to distinguish the margins from the mainstream.

It is your job to interpret the dice rolls and give meaning and impact to their results, not just report sports scores.

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