"Out of 100 men in battle.."

modern day Thelma and Louise..

So the special 4:30 Pain Clinic blew the lid off the place. Hopefully the Daily Times captured what we are all about. I can't really remember what the hell I said...all I remember is that I didn't cuss (just for you mom). Anyways, I'm anxious to see what it will look like..but I'll use this space to describe what PSKC is..

First off, PSKC is not about me...I didn't create this style of training...all I did was take the workouts I was subjected to the military when I was fortunate enough to be assigned to a unit full of the best and brightest America has to offer...I took what I learned there and combined that by learning and following some incredibly smart and talented people who will know more about fitness than I ever will...and through the grace of God and by surrounding myself with some very smart people I opened the doors to PSKC, where all we offer people is cast iron kettlebells, burpees, sleds...and pure grueling hard work.

The main point of this training....is to make you strong in every aspect of your life. In our community, strength is a scarce resource. The root cause for becoming the "Hillbilly Heroin" capital of the world is weakness...plain and simple. We allowed ourself to become weak. The far majority of us sat by idly and let this shit happen....but you may be thinking...this ain't my problem, I'm not a druggie...it's exactly that kind of weak attitude that plagues this area...strong people take a stand.

Well what the hell does difference does a gym make? I don't blame for you asking that question, because you're probably used to the conventional gym setting...where quite frankly not much goes on. But PSKC is different....it attracts ass kickers...ass kickers will face any obstacle and be the ones standing at the end....ass kickers want to make a difference....and it turns out ass kickers are some of the best people this area has to offer. These ass kickers, are teachers, little league coaches, Doctors, nurses, Correction Officers, veterans, business owners, moms, grandfathers, students. And it's these ass kickers this community needs...these are the people whose strength will see us out of the hole....

PSKC produces STRONG...CAPABLE...CONFIDENT people...

This new found self confidence and capability carries over to their personal life...where now they are armed and equipped to tackle the challenges to make our community better.

Okay...so what are they doing to make the community better? There is no solid text book answer, but the bottom line is that they are trying to do something. At a bare minimum they all are setting example by wanting to become better through hard work...they are becoming an example of strength for their sons/daughters, husbands/wives, friends and family....they are choosing the hard path over the comfortable existence. This leading by example is exactly what we need....we need people who do...not just talk.

The days of saying "it's not my problem" are over...you're either on one side of the problem or the other...you either want to see this place get better, or you don't give a shit..which does nothing. For those of you don't give a shit....that's fine...your life must be a weak and meager existence and you ultimately serve no purpose other than self gratification. I feel sorry for you....for when the day comes that you will face a true test..you will fail, you are "nothing but a target".

Read this quote.....Of the battle that we are faced with which category do you fall into?

"Of every one hundred men in battle, ten should not even be there. Eighty, are nothing but targets. Nine are the real fighters, we are lucky to have them since they make the battle. Ah, but the one -- one is the Warrior-- and he brings the others home." -- Commonly attributed to Heracletus, 500 BC

To win the battle, it's warriors we need....and it's warriors that PSKC produces....for the hottest fires makes the strongest steel.

Special Thursday Pain Clinic at 4:30pm

Platzers...the family that pushes sleds together...stays together

Because the members at PSKC are second to none...apparently the local paper has got wind of the madness that goes down inside a brick warehouse. So the Portsmouth Daily Times is scheduled to show up to PSKC this Thursday at 4:30pm...and we're gonna show him what the hell we're about....Pain Clinic style!

I would love for as many of you to show up if you can for a special 4:30pm Pain Clinic workout on Thursday. As a bonus, rock your PSKC t-shirt! We will still have the regular 6pm class, but we will not be having the 7pm class on Thursday.

In the aftermath of the "Hillbilly Heroin" episode; which showcased Portsmouth as a weak junky infested town, it's more important than ever to show the community that there are those who refuse to stand for such weakness....that there is a different breed out there. So come on down this Thursday at 4:30pm...I want the entire community to know how strong and capable you all are!

On Monday...the weather was hot...and the finisher turned into a nasty sweatfeast...

Monday's workout..

close to 30 people combined showed up on Monday to get a piece..

And a big congratulations to Primetime and Coach Mo! They both joined the ranks of the Muscle Hamster and did a Man-Maker with 2 X 53lb kettlebells (manmaker = pushup, renegade row, double clean and push press)

Suck it Muscle Hamster!

And tonight we tried to balance the body out by focusing on single arm/leg movements. See below..

Then we finished up with some butcher and bear crawl relays...the butcher never ceases to amaze with just how awful it truly is!

Also, we are growing! Want to send a big thanks to the record breaking intro class tonight! You guys did awesome...see you again tomorrow at 6pm! Don't forget about the Thursday 4:30 Pain Clinic...now go eat some good food and get some good rest...

TAKE THE POWER BACK!

The video says it all...we use PSKC as an academy for producing strong and capable people. We don't care who you are, where you come from, you are only judged by the effort you put forth. The only way to fight this weakness that is destroying our community is equip ourselves with STRENGTH, strength of body and mind.The strength to make a difference to take a stand and do something to prevent our community from being destroyed.

The story has been replayed multiple times in the gym...person X for whatever reason got comfortable and started to settle for the "norm". Work, stress, kids, drama....all took priority...and what happened in the process is that person X got weak, overweight, and soft. They lost confidence...they lost capability....they lost STRENGTH. They tried working out a local gym, they tried a fad diet...nothing worked before too long they were back to the same old routine, the same old self. Then someone came along and told them about this "crazy place" inside a warehouse next to OSCO, where the only machines are the members. Person X checked out the videos, thought "there's no way I can do that stuff". Then after a while of being encouraged by their friend(s) they came down for an intro and started plugging away....crazy terms like Snatches, Turkish Get Ups, Goblet Squats, Yokes, AMRAPs, Lane of Pain...all became second nature.

After a few months, pounds started dropping, strength was developed, new clothes had to be bought, and more importantly a new sense of self confidence was gained. Strong bodies make strong minds...and this new found sense of self confidence carried over to other areas of Person X's life...a life was changed...and new friends were made in the process.

8 months ago these people were strangers to one another..now they run 5Ks together

PSKC will make you a strong, fit, capable, and humble person. It is this strength we gain from the gym that will allow us to go out and make a difference in the community. Indeed, it's time to take the power back.

We'd love to have you...our next intro is this Tuesday (April 12th) at 5pm. Come down and start to take the power back...

STOP STARING AT MY TRAPS!

PSKC is a group of amazing people with amazing talents. Sara "the Muscle Hamster" Mauk is one of the people with amazing talents. Sara and I go way back...(like our moms used to do Jazzercise way back). Any logo or design you've seen on a shirt or a banner has been designed by Sara Mauk..

So forever Mo has been beating me up to a PSKC "lady's tank top"..I was kind of hesitant, then Primetime hit me up about it...and then I began to listen...so all the chicks at PSKC love the saying "STRONG IS THE NEW SKINNY" created by the folks at SINS. So I emailed to get permission to use it, and all they asked was to take pictures of our members in them once they're done!

But of course we had to make it more of PSKC flavor...one of the ongoing inside jokes is how after a while of training at PSKC, chicks start to develop shoulders...traps included. We're big fans of showing the traps, Alisha's nickname is even baby traps....so the front of the shirt will have the slogan...

"STOP STARING AT MY TRAPS"

The back of the tank will look like this...

Pretty damn cool...Sara does great work. I highly recommend you get ahold of her if you ever need any type of help with graphic design. 

Don't forget we're doing a special Saturday intro tomorrow at 10am...let your friends now we'd love to have them! See you tomorrow at the Pain Clinic. If you're interested in the tank tops, make sure you give us your sizes at the gym. These things will sell quickly!

GO PALEO!

Ahhh yes...more posts about nutrition. No one wants to hear about how they have to give up grains, pasta, bread, dairy, etc...well tough. My job is to keep beating you in the head until you submit. Why? Because I don't want you to be like me. For pretty much my whole adult life, I thought I could outtrain my diet. Just bust ass in the gym, and then I could eat/drink whatever I wanted. What happened? I got a beer belly and chipmunk cheeks...aka I got overweight. I was still working my ass off in the gym but was just maintaining a rather soft 225lbs...not good when you're 5'10" with heels on.

So what did I do...started focusing on eating right and following the Paleo/Primal way of eating. In the last month or so I've gotten pretty serious about it...and what happened? I lost fat..and got stronger. For the first time since high school/college days I'm looking at being under 200. Not that a certain number is my goal...but still it's pretty cool.

As I got more serious I wanted to learn why...then I read the Paleo Solution, by Robb Wolf...and everything made sense.

If you want to get serious about your health, buy the book "The Paleo Solution", by Robb Wolf. You'll learn why eating a grain/sugar based diet is going to make you soft, sick, and weak...






For total health, you must eat right, train hard, and eliminate stress....all 3 have to be in harmony. We'll take care of the exercise part...but it's the other 23 hours of the day you're responsible for...you can do this. When you're ready here are some useful links to help you along your journey:

http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf
http://robbwolf.com/wp/wp-content/uploads/2010/10/thePaleoSolution_FoodMatrix.pdf

Now am I 100% Paleo all the time? No...should I be..yes. But I stick to the 80/20 rule...eating Paleo 80% of the time, which is a helluva better than I was. Plus it's nice to have the weekly cheat day...God bless Saturdays!

Keep working hard and tearing it up, and seriously consider eating the Paleo/Primal/Caveman way...you'll be happy you did. And it ain't just me...go look at Troy the next time you see him in the gym and ask him what's he done...

This Week's Intro Is Rescheduled for Saturday at 10am

Monday's 7 rounds of nastiness..

Last night was a burner. After working on Turkish Get Ups..we went into 7 rounds of 7 reps of the following:
Box Jumps
Pushups
Heavy KB Cleans
Sledgehammer/Slamball

Huge props to Primetime and Mo who used a 53lb kettlebell for the workout. Garret and Shep smoked the workout finishing under 10 minutes with 62lb bell.

AND LOOK WHO IT IS......

A Shad Ford sighting!

Also...due to some scheduling conflicts Wednesday's intro class has been rescheduled to Saturday at 10am. Let your friends know about the change...and keep bringing the new faces in!! See you guys at 6pm...

Weekend Recap

Mother and Daughter bonding...after 50 burpees, you need all the love you can get.

Saturday we changed it up a little bit from the typical Pain Clinic workout. This workout was inspired from
www.roguecolumbus.com  We broke into teams of 4, and only 2 people on a team could work at a time. All reps had to be completed before moving onto the next exercise...

400 Swings
300 Situps
200 Burpees
100 Pullups
* Run as a team down to Front Row Video and back (approx 800 meters)

the end result..

Want to send a big shout to members from the PSKC who completed in the Athens, half marathon. Way to represent, Rue, Ashley, and Diane!

So Primetime hits me up on a text and says she wanted to do the workout that a few of us did last Monday. The workout is 21-15-9 of

Deadlifts

Overhead Squats

It came on the mainsite of Crossfit a few days back. It was a burner to say the least. So Primetime decided to name it "Dickface"..

Brent later told me.....

"Nice work out. I blacked out, my feet and hands are still numb and I puked when I got home."

Only from a West Sider...

And finally, since we are at the gym...what better way to spend some time then some kettlebell juggling. I wanted to be super bad ass and do it with a 53lb'r but hey it's Sunday, 35 was just right..Get ready for another great week of training as we continue to gear up for the Gauntlet on May 21st! See you guys at the 6 or 7..