2011 GAUNTLET = MASSIVE SUCCESS

Winner's Circle: SnatchMaster, Beast Mode, Machine, and Golden Girl

 Saturday's Gauntlet Challenge was a massive success. The gym was packed with over 50 people, including over 20 competitors who put everything they had into the half day 5 event challenge. The level of effort and intensity was awesome. One of the highlights was my buddy Derick Smith making the trip from Chillicothe. Derick competing on a scaled level because he just recently went through hip replacement surgery! Such an inspiration...

We are already planning for how to make next year's Gauntlet even bigger and better.

Later in the week I'll have a more detailed recap, once I get all the photos and footage put together. But I'm extremely proud of everyone who stepped up to the challenge. Just completing the "finisher" alone is something to be proud of!


Top competitors from each category..

A couple of annoucements for this week:

1. Morning classes with Mo starts this Tuesday 9am! Initially, morning classes will be offered on Tuesdays and Fridays at 9am. Also, Ann Marie's Running Clinic on Wednesdays will be rescheduled from noon to 9am as well.
2. PaleoKits orders. The deadline is this Wednesday to give me your PaleoKits order. Go to: http://www.stevesoriginal.com/store Let me know what you want and the quantity and I'll make sure I order enough. Once I get an idea of what people like, my plan is to have plenty of supply on hand at the gym! Just shoot me an email and let me know what to order.. louisdaleking@yahoo.com

Just want to send a huge thanks to the competitors, judges, and spectators who came out and made Saturday a very special day at PSKC! I owe you guys tremendously...

See you guys Monday at 6pm or 7pm Strength and Conditioning classes!

FINAL GAUNTLET DETAILS!

a perfect picture for Wednesday's awesomeness

 Tonight was monumentally epic...we had the largest intro class to date with 12 new people getting introduced to PSKC. The best part was the mix of people we had...MMA fighters, future Marines, some West Siders, and the Incredible Hulk.

tonight's intro class

 After the intro, we hit up a classic Pain Clinic workout since Saturday we are rocking the Gauntlet. It's finally here! 


The Gauntlet Challenge is this Saturday and we still have some slots available. Right now I'm estimating 20-25 competitors. Would love to have around 30 people if we can. Don't think you should participate/compete? Read this...

http://portsmouthspartankettlebellclub.blogspot.com/2011/05/acting-strong-vs-being-strong.html

 

Saturday Start Time:

We will have the gym opened up at 0800 for final registration and heat assignment. Feel free to come down anytime between 0800-0900 to get checked in and warmed up. The fighter jets will fly over the compound at 0900 for the kickoff and we will get this baby rolling.

 

We are runnning the events in heats based on the total number of competitors, (estimating 4-6 heats). This will permit each competitor to have a judge and will also give you a chance to cheer on your fellow competitors!

 

A couple of developments;

Pullups and flexed arm hang event:  we are permitting the use of the blue band to assist in the flexed arm hang (females) and pullups (males). Just keep in mind that if you choose to use assistance bands it won't count as much as those who do this event as prescribed.

 

Weights for events:

5:00 Snatch Test - males = 53lb/44lb (53 = 1 pt/rep, 44 = .75 pt/ rep), females = 35lb/26lb

Most points win. For example, Dude A does 100 snatches with a 53 = 100 points, Dude B does a 100 snatches with a 44 = 75 points

 

2:00 Goblet Squat - Male = 53/44, Female = 35/26 (same point system). Most points wins

 

Kettlebell Carry & Run (kettlebells can be carried anyway possible) 

Male = 2X53/44, Female = 2X35/26

If you choose to do the lighter weight, 2 minutes will be added to your total time. Fastest time wins

 

Surprise Finisher: Fastest time wins

 

Winners will be determined by total cumulative score.

 

VOLUNTEERS/SPECTATORS:

We have the judges selected, but I can always use some extra help during the event. Plus, if you're not competing we'd absolutely love for you to come down and cheer your friends on! They will need all the encouragement they can get as the "wizard" will be visiting them quite frequently.

 

Post Gauntlet BBQ

Saturday is cheat day, so we will have Miller Lite (21 and over) and pizza immediately afterwards. Also, Ann is hosting a post-Gauntlet cookout/BBQ at her house later in the evening. A sidedish signup sheet is at the gym, please write down which sidedish you are going to bring. More details are available at the gym.

 

So, come down and throwdown and/or just watch. Saturday will be a great day to go be awesome. The weather is supposed to be great! Shoot me an email back if you want me to secure you a slot. You can pay the registration (which includes our awesome new T-shirt) on Saturday morning.

 

PALEO KITS:

I'm been offered the opportunity to become a distributor for Steve's Club Paleo Kits. Paleo Kits are a delicious mix of beef jerky, raw macadamias, almonds, pecans and dried fruits. 100% all natural, non-processed, no junk additives..REAL FOOD. I eat one everyday for lunch. But more importantly, 15% of the proceeds from Paleo Kits go to support "Steve's Club" a national non-profit organization that supports inner-city kids with fitness training and peer mentoring. Please take a look at: http://www.stevesoriginal.com/store

For what they offer and prices. To become a distributor I must make an order for at least 75 items. Email me back and let me know if you're interested!

 

You guys are awesome..and you won't want to miss all the action on Saturday!

Acting Strong vs. Being Strong

GAUNTLET WEEK!  Right now we are sitting at about 20 people. I would love to try and get 5-10 more people to come and participate in the Gauntlet this Saturday. I ordered plenty of extra t-shirts, so you'll be sure to receive one as apart of the registration fee.

Similiar to the Hike for Hospice I had to talk some of you into taking the challenge. Of the close to 20 people who did the Hike, every single one of the them was thrilled they did it.  No matter the outcome, they stepped up to the challenge and they felt proud for doing so.

And that's the whole point of the Gauntlet, to challenge YOURSELF. It's not about competing against other people, it's not a matter of winning the event, it's a matter of being in the arena. Trust me you don't want the regret of being on the sidelines, knowing neither victory nor defeat.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

-Theodore Roosevelt

Back in March, the coaches at PSKC went up to the Arnold Classic to compete in the Crossfit event. We had no grand illusions of winning the whole show, but we did it for the chance to go test ourselves in an amazing atmosphere. Not too many opportunities in this area are out there like the Gauntlet, you're basically getting in 5 workouts in the course of a couple hours. Just saying you survived the damn thing, is your trophy. Plus you get an awesome PSKC t-shirt, with some drinks and pizza afterwards!

We'd love to have you. You can pay the morning of the event on Saturday, but please shoot me an email (louisdaleking@yahoo.com) so I know how many people to plan for.


To form a well crafted and beautifully written sentence is truly a gift...if you know where to look you can feed yourself enormous meals of positivity and strength to fuel your day. One of those places is Practice Crossfit in Troy, Ohio and their author is Josh Bunch...read below. I'll see you guys tomorrow at 6! Full article can be found HERE

Acting strong needs mirrors to workout, being strong needs a destination.



Acting strong needs friends to tell them how great they are, being strong needs friends they can help become great.


Acting strong looks around after a PR to see who's watching, being strong puts more weight on.


Acting strong eats clean because they have to, being strong eats clean because someone that may have to,may welcome the example.


Acting strong storms off when things don't go as planned, being strong controls the brainstorm we all feel, then plans for tomorrow.


Acting strong is hurtfully honest, being strong is honestly helpful.


Acting strong is there for whomever is there for them, being strong is always there.


Acting strong waits to see the outcome, being strong makes the outcome.


Acting strong needs an entourage, being strong builds a community.


Acting strong needs applause, being strong needs to make others feel like they are applauded.


Acting strong is the loudest coward, being strong is quietest fighter.


Acting strong waits for a better day, being strong lives everyday like its their last.


Acting strong will bow to a tyrant in hopes they may become one, being strong will rise against one.


Acting strong will pray as a last resort, being strong will pray as a first step.


Acting strong will give opinions, being strong will hear opinions...and keep going.


Acting strong will display trophies of themselves, being strong will display trophies of others.


Acting strong has unending pride, being strong can't be humble enough.


Acting strong joins a team so they can play, being strong joins a team so it can win.


Acting strong interrupts, being strong interprets.


Acting strong sets standards that value themselves, being strong sets standards that show value in others.


Acting strong is a burden, being strong carries them.


Acting strong fears the strong, being strong fears their own strength.


Acting strong will do anything to be accepted, being strong searches for those in need of acceptance.


Acting strong needs proof to believe, being strong is the proof others believe in.


Acting strong has no weakness, being strong is weakness overcome time and time again

Amazing People Doing Amazing Things!

The four teams that showed up to represent the Hike for Hospice killed it! Nothing quite like teaming up to do a 5K carrying kettlebells, a strongman Yoke, each other, and even a vintage fanny pack! We had close to 20 people who showed up to challenge themselves. This was the first time we had done something like this, and everyone agreed we need to do it more often.

the beginning of a team 5k carrying someone on your back

Team Yoked Up rocking the new T-Shirts!

Badass ninjas with the "Stop Staring at My Traps" tank tops

Although some people may have been a little apprehensive in the beginning and maybe even wondered, "should I even try this?" Every single person was thrilled they did it. And the same goes for next week's Gauntlet Challenge. Now is the time to step up and test yourself...challenge yourself, gain the sense of accomplishment and satisfaction. We are going to have a ball on the 21st and would love for you to come participate!

TANKS AND NEW SHIRTS ARE IN!! Make sure you bring your money in this week. After next week I'm putting them online for sale!

Shirt that you receive at the Gauntlet. Also available for sale at the gym- $20

See you guys for another great week of training as we prepare for Saturday's Gauntlet! This week's intro will be on Wednesday at 5pm. See you all at 6 or 7 on Monday!

the Ashley B!

Ashley B...the B stands for BEAST MODE

The above picture is an example of what happens when lay it on the line every time you train and eat right! Combining the right diet and right exercise makes for one strong machine..

At PSKC we pride ourselves on customer service...

Earlier in the week, someone asked me if we could do burpee pullups in a workout. Ask and you shall receive!

So today we started off with a 1/2 mile run followed by 3 rounds of:
10 burpee-pullups AKA "Ashley B's"
15 Push Presses
20 Sledge Strikes
then finished with another 1/2 mile run

Here's a vid of Beast Mode in action..and she smoked my time by the way..finishing in 14:51


Here she is spring the home stretch of the last terrible 1/2 mile..

And the final product...

She kicks massive amounts of ass. And by the way she eats great too, you can't out train a shitty diet....it's such an honor to coach her and everyone at PSKC. She has come a long way...but just imagine what she and you will be doing in 6 months...the future is bright..

WEEKEND ANNOUNCEMENTS:
We are rallying at 0830 at the Hospice Center in Portsmouth on Saturday for the Hike for Hospice...epic glory awaits you for this awesome event. If you want get on a team and carry some kettlebells, we'll figure out a way. Or if you just want to walk in the event and encourage those teams, please do! But remember we are cancelling the 11am class on Saturday because I want as many people to attend this event and more importantly donate money to the Hospice!

Always remember your profession...

300 what is your profession by RobGreen

Finally, we're heading up to Rogue Fitness to get some equipment on Saturday. Email me if you want me to get you a kettlebell or two.. louisdaleking@yahoo.com

See you tomorrow morning for epic glory!!

Everyone needs a ball to chase..

the man himself...Brutus..official PSKC mascot

Most of you know about our dog, Brutus. Brutus is our “baby boy”, we’ve had him since he was a pup in Colorado I got him to watch over the wife during my deployments and I firmly believe that if push came to shove, Tia would make me sleep on the couch so Brutus could have a spot in the bed.

The thing above all others that Brutus loves to do is play fetch. Rain, snow, blistering heat, uphill, in the woods, in a lake….it doesn’t matter…you throw he will get it. It’s almost as if it’s his job and that boy loves to work. I have seen him jump over and through fences, crash into other dogs, and search for over an hour…relentless on the hunt… until he got his ball…

through sea, air, and land...it's all about the chase

A desire to play “fetch” is also known as having a “high prey drive” in the canine protection community. It’s a key factor that Police/Military units look for in dogs that are to be trained for protection/search purposes. The prey drive is the instinct that makes many dogs love to locate, pursue, and catch game.The dog must live for the chase.

it all starts with a high prey drive

Chasing that ball is his physical release, his moment of joy/play, what he looks forward to each and every day. He sits inside and patrols the house until we get home…waiting for that moment when I grab the Chuck-it.

I can’t imagine not playing with fetch with Brutus. It would be a cruel punishment to take that away from him. And I can tell a distinct difference in his personality/attitude when we can’t toss the ball out in the yard for a few days because of the rain. He seems to get depressed, moping around the house, almost as if he serves no purposes…a defeated and sad pup.

no ball to chase = sad pup

There is no substitute for the ball. He doesn’t want to be tied to a leash and walk around the block, nor be tied to a stake in the yard. He wants to run, sprint, chase, and hunt….

If he doesn’t have the ball to chase, where would he gather his enjoyment and sense of satisfaction? No ball to fetch = a sad pup

Do you have a ball to chase? Do you run freely as fast and aggressive as you possibly can? Or are you restrained to the leash, frustrated…wanting to break free? Walking on the treadmill isn’t the same as sprinting, jumping, climbing, lifting heavy things..

this is our ball to chase

Are you looking forward to your workout each and every day? Anxiously awaiting the chase…the hunt to be better than you were the day before. Or do you sit in the house and lay around…sad, defeated, a shell of your once former active and confident self.

For the regulars at PSKC….the answer is obvious… they live to hunt and chase and they look forward to it. These workouts are their ball to chase and devour.

in the middle of the chase..

For some when they first started they didn’t know they had this sense of “prey drive”, the chase …but once it was turned on there is no going back. Now they just want a heavier ball thrown further and faster…

Join us…break free of the leash and find your prey drive.

PSKC Intro = Tuesday 5pm

May is going to be a busy month at PSKC!

Training for the Hike for Hospice

First up we have the team 5K Kettlebell Carry at the Hike for Hospice in Portsmouth, click HERE for details. We are going to go ahead and cancel the Pain Clinic this Saturday so we can get maximum participation. Plus a couple of us afterwards are heading up to Rogue Fitness for their annual garage sale. People are still trying to get teams together, so please get ahold of one another. It will be a killer workout for an awesome cause. Last Thursday we did a 1 miler and it was a smoker. This will be epic, don't miss out! If you need more details, email me at: louisdaleking@yahoo.com
If you don't want to do the 5K carry, that's cool too..just come out and walk and root us on!

Going to be amazingly awesome..

The following Saturday,May 21st we are rocking the inaugural Gauntlet! We've got a good number of pre-registrants but we still have some slots available please let your friends know and pass the word along. I went ahead and ordered a bunch of shirts, so we're gonna go ahead and accept registrations until the morning of the event. However, we are capping the number at 40. Plus, Primetime has been gracious enough to host a post-Gauntlet cookout! Make sure you bring a dish with you. We will have more info available at the gym as far as who needs to bring what.

Finally, the intro for this week is TOMORROW, TUESDAY AT 5PM. Please pass the word along to your friends. We are always looking for hard working, fun loving people to join the PSKC crew!