The Crucible Gym

Being Smart

2011-12-11T19:06:00.001-08:00

The Crucible - Open Workout - 9/10/2011

2011-09-07T07:43:00.000-07:00

Saturday, 10 September 2011
Franklin Middle School Track, Corner of "E" Avenue and 20th Street NE
Cedar Rapids, IA

7:00 Set-up
7:15 Instructions - These are given only once
7:30 AM - 9:00 AM workout
9:00 AM teardown

No phee, no phrills, no phretting. Tires, sledgehammers, kettlebells and assorted gear provided. You always have your bodyweight. Bring gear to share if so inclined.

There is no child care available and this picture is not an acceptable alternative either!

The Crucible - Open Workout - 8/27/2011

2011-08-25T09:55:00.000-07:00

Franklin Middle School Track
"E" Avenue and 20th Street NE
Cedar Rapids, IA

6:30 am Join The Crucible Crew in set-up, introduce yourself to new people joining us for the first time.
6:45 am Instructions
7:00 to 8:00 am Workout on your own.

The Crucible will provide kettlebells, heavy things and light things to lift, a tire to strike and sledgehammers from The Locker.

No phee, no phrills and no phretting. All are welcome. The Crucible is a proud affilate of USAJG, the leader of The Free Fitness Movement.

"reject the awful normal © "

To Live in the USA

2011-06-26T14:50:00.000-07:00

A friend in California sent me this picture taken of packages ready to send to soldiers they know in Afghanistan. These soldiers have 100 days left in their tour of duty.

Regardless of what side of the aisle one stands it is important to remember our soldiers as they serve either abroad or here in the USA and to remember them when they return to their homes.

That is what it means to live in the USA.

The Crucible Goes AQUA!

2011-06-17T06:51:00.000-07:00

In the fitness industry the phrase "functional fitness" has become quite the buzzword and sales tool. Standing on a BOSU and other parlor tricks are used to convince the public they are getting "functionally fit".

Today The Crucible went to the water. We brought along a striking tire, 2 sledgehammers, 2 cinderblocks, The Bean, a 50 pound sandbag, a medicine ball and a 20pound kettlebell.

We set up a station just off the pool deck and worked through movements, alternating laps and bodyweight work, then used the kettlebell and sledgehammers in the pool.

As we worked out 2 lap swimmers asked each other during a kick set "what are they doing?". My answer is brief... If my plane goes down in the Hudson or my snowmobile goes through the ice I will be ready. All the standing on a BOSU in the world isn't going to get you ready for that.

True Functional Fitness will.

Chris prepares to go in...
Going in!
Treading water with a 20 pound kettlebell.
Retrieving the kettlebell from the bottom.
Underwater push-ups.
More underwater push-ups.
Underwater bear crawls with a kettlebell.
Coming up for air.
Treading water as a group, passing the 10 pound sledgehammer around.
Finding our crucible.

RAAM Jam!

2011-06-16T08:01:00.000-07:00

When I am racing long I use some liquid foods and gels but feel best when I also eat real food. One of my favorite choices is a sandwich made with whole wheat bread, a little peanut butter, a couple of slices of ham and some jam to hold it together. It's easy to hold onto when I'm riding the bike and keeps my stomach settled.

As many of you know I have been actively promoting Jim Gourley's Team RAAM fundraising efforts for Team Red White and Blue. Thanks to your help each day Jim has come a little closer to his fundraising goal of $2500.

I'd like to "sweeten" the pot a bit with some RAAM Jam. As many of you know I enjoy making jams, a skill taught to me by my mother-in-law a few years back. It's kind of therapy for me, looking at what I have, measuring, cleaning jars, stirring and giving it away to my friends. I always tell people that empty jars returned are replaced with full ones.

So here's how it will work: For the individual who makes the largest contribution to Jim's ride between 12 Noon Central Time on June 16, 2011 and 12 Noon Central Time on June 18, 2011 will get 12 jars of RAAM Jam. It will be a blend of strawberries, apples and rhubarb. I'll figure out how to get it to you if you live out of town.

Here is the link to Jim's donation page, when you make your donation please add the note RAAM Jam to help me know who to send the jam to.

< http://www.firstgiving.com/fundraiser/jim-gourley/manitude >

Thanks,

CJ

Weapons of Mass CONSTRUCTION (Part One)

2011-06-14T06:34:00.000-07:00

On Monday, June 13, 2011 I sent out an e-mail to my Friday Fitness Musings list containing a link to this blog post < http://thecruciblegym.blogspot.com/2011/06/hard.html > describing my involvment with Jim Gourley and his efforts via Team red White and Blue to raise money to provide support programs for our veterans who are returning home after serving our country. Several of you have already graciously contributed to Team Red White and Blue and I thank you for your support.

I have, for many years, been saving for a special occasion a crew shirt from my 1995 Race Across AMerica and feel this is the special occasion.

So beginning at 9 AM Central Time on June 14, 2011 and continuing through 9 AM Central Time on June 16, 2011 I will put up the shirt for the highest contribution to and Jim's ride. All you need to do is follow this link < http://www.firstgiving.com/fundraiser/jim-gourley/manitude > make your contribution and add the note it's for Team Crucible.

The shirt is a Fruit of The Loom, Size Large, never worn. I will mail it to wherever it needs to go.

With aloha,

CJ

“Hard”

2011-06-13T06:30:00.000-07:00

In 1991 I qualified for the solo division of the Race Across AMerica (RAAM) by riding 553.4 miles non-stop in 35:19. For those unfamiliar with RAAM, it is a 3000 mile non-stop bicycle race, from the west to the east coast with winners finishing in less than 9 days. I had intended to ride RAAM the following year but lost my job and delayed my RAAM until 1995 when I toed the line in Irvine, CA with the help of friends and family to take part in one of the toughest events in the world.

I did not finish RAAM, instead dropping out with dehydration. I was not alone that year as over 50% of the field failed to finish the 1995 race.

RAAM is hard.

At this point in my own personal practice I find myself at a crossroads, a bit lost and unsure of which direction I wish to follow. The explosion of social media has allowed the emergence and self-proclamations of FBxperts (Facebook Experts) and FBero’s (Face Heros) and until recently I felt riding off into the distance a wise choice.

Life, at times, is hard.

Over the past months I have become friends with Jim Gourley and our exchanges have allowed me to cultivate a friendship but also a great amount of respect for him as an individual, the sum of the parts that make him who he is. As a veteran of our armed services he has been dealt and worked with “hard” in ways I cannot imagine yet I am able to understand and appreciate how he has worked at dealing with “hard” along his own personal path as I have worked with “hard” over the past few years.

In my practice of dealing with “hard” our project The Crucible was born. Many think The Crucible is just about lifting chains, stones and hitting tires with sledgehammers (and there are times it is just about that) but ultimately, for me, The Crucible is about testing my own self beliefs and being the change within the community I wish to see.

In a recent handwritten letter to me Jim asked “How do you measure the strength of a relationship or the power of love? What makes soldiers believe they are a band of brothers’ or Ultraman competitors to think of themselves as family?” He continues on to note that is often the manner in which we choose to use our time that determines our course and our development of not only our Self but our community.

In a few days Jim will be riding with Team Red White and Blue in the 4 person team division of RAAM to raise funds for and the awareness of our veterans who have returned home after serving our country and now can use our help. Clar and I have donated to Jim’s ride as have others and I hope you might take a moment to look at the link here http://www.firstgiving.com/fundraiser/jim-gourley/manitude and donate as well.

After Jim gets off his bike and in the months ahead I will be working with Jim and Team Red White and Blue as an advocate for Team RWB, opening The Crucible to the veterans as Jim suggested to me in his letter and encouraging other members of The Gorilla Nation as well to join me in being the change we wish to see in our community.

Find your crucible!

Ode to Gorilla Training

2011-06-06T12:06:00.000-07:00

In short it is training in it's primal form, simplified and uninterrupted with all the extra-curricular non-sense that seems to dominate many training articles, pollute the minds of neophyte lifters, and utterly terrify the little old lady using the pink dumbbells in the cardio room. Consquently Gorilla Training has found it's way to the back burner of the fitness world due to the introduction of the corporate gym's manufactured workout regiments. Gone are the days that men (and some women) trained with a purpose, with iron, with dedication. Their programming was simple, get results through hard work. Now it is absurd to work hard in the gym, and heaven-forbid... SWEAT! Now we have machines that do the work for us, treadmills that are equipped with tvs, and rules that fore-go working out hard.

Even with the uprise of the corporate monster, the Gorilla movement continues to exist. In the small confines of garage gyms, parks, warehouses, men and women push their bodies to the limit. Leaving it all on the table, rejecting the norm, and getting Gorilla wit' it!

Here is my ode to those who continue to beat their chest in the face of the masses of those weak and lazy drones. Keep educating and keep slang'n iron, defying the laws of physics with superior body strength and mental fortitude.

Hats off to you all...

Going Aqua!

2011-05-29T07:25:00.000-07:00

The Crucible is a firm believer in the rejection of the "awful normal". In keeping with our rejection we will be doing some aqua based workouts as inspired by this video...

The workouts begin June 10, 2011. Serious inquiries only may be directed to thepitbullatthecrucible@gmail.com. Leave your floaties at home.

Crucible Respect! Jenny LeBaw

2011-05-27T07:04:00.000-07:00

One of the criteria I use in the evaluation of Personal Trainers is asking myself would I want that person to train someone I cared about, for example my sister...

In having the privilege of observing Jenny LeBaw work with clients as well as her own personal practice I can say without a doubt Jenny is such an individual.

Crucible Respect!

White Moment

2011-05-24T13:37:00.001-07:00

"At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than before, as if great spotlights have been turned on. At that moment you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again." -Y. Vlasov

Look out for The Globo Zombie!

2011-05-20T08:00:00.000-07:00

Another great morning at The Crucible as "Zombies Are Wobbly" week continues...

Working the slams... you can slam a Zombie with a medicine ball, a sledgehammer, whatever...

You can grab a Zombie, lift it and slam it to the ground...

Or repeatedly slam it with a shovel...

Find your crucible!

The Zombie Dummy

2011-05-19T07:56:00.000-07:00

With The Rapture only a few days away the inevitable rise of The Undead is a given. In keeping with our heightened awareness here at The Crucible and our commitment to building not only the tools but skills in our Zombie Defense Arsenal today I made a Zombie Dummy.

I stopped at Home Depot and picked up a tube of sand for $3.67. It weighs 60 pounds. We had some carpet scraps in the garage and armed with a roll of duct tape and an empty duffel bag I began to create.

I wrapped the tube of sand in a length of carpet and then secured it with several bands of duct tape. I then took a second length of carpet and secured it with more duct tape.

The finished Zombie Dummy awaits throwing, carrying, tossing or punching. Or pressing, pulling or whatever else you can think of. It's all about lifting heavy things up and putting them down!

Don't let yourself become a Zombie Dummy! The GloboClub wants you to believe you need lots of fancy things to get into shape. This Zombie Dummy cost $3.67 for the sand tube plus about $1.00 of duct tape and took less than 15 minutes to make.

Reject the awful normal!

Find your crucible!

"Zombies Are Wobbly"

2011-05-17T12:11:00.000-07:00

It's "Zombies Are Wobbly" week at The Crucible and all week our workouts will prepare us for the possibility of meeting the undead after the Rapture which is scheduled for May 21, 2K11.

As always the workouts are free and use a variety of everyday objects, from wheelbarrows and sandbags, sledgehammers, chains and logs to effect a full body workout.

The workouts will begin at 6 AM sharp on May 16, 17, 18, 19, 20 and 21 at The Crucible in Cedar Rapids, IA and as with all our open workouts they are phree with no phrills or phretting. The workouts will last 1 hour.

Be prepared!

Wobbly push-ups with defensive sledgehammer strikes.

Rule Number One: Cardio!

One should be able to pull themselves up and away from Zombies!

One can never pay enough attention to Rule Number One!

Greasing the Groove...

2011-04-12T23:44:00.000-07:00

I awoke this morning feeling a little rough around the edges. Two days of 3 plus hours rides aboard the KonaKruiser II with 3000 feet of climb each ride kind of does that to one... I took a look at the day, planned my strategy for the workout and carried it out. Rough around the edges to begin but smoothed out at the end.

I went to the Old Airport Park with my gear, 2 cinderblocks, The Blob (a 60 pound bag of gravel wrapped in duct tape), straps and handles for the blocks and a drag tire with a 2x4 in the bottom to hold up a cinderblock... I began by working through the list of moves I had planned:

Tire drags across and back the parking lot x 7 sets
(Adding a cinder block or two as I warmed up)
Push-ups x 7 sets
Rows x 7 sets
Weighted carry across and back the parking lot x 7 sets
Vertical Push x 7 sets
Flex / Abs x 7 sets

So for each movement and set I varied it in some way, a faster tire drag or carry, hand placement for push-ups and so on. I didn't rest but kept going the whole time and worked through the list from top to bottom for 7 sets.

At the end of the session I did a tri-set where I did 20 vertical pushes, 20 push-ups and 20 rows, caught my breath briefly and then did another round for 3 rounds total.

Felt good. Workout on a Post-It!

A Crucible Beach Workout

2011-04-09T20:26:00.000-07:00

Today I worked out at the beach at the Old Airport Park in Kailua-Kona, HI. For my workout I did: 10 sets of push-ups 10 tire drags along the beach (up and back was one drag) 10 sets of rows 10 carries along the lava (a round trip was one carry) 10 sets of overhead press 10 trips across the parking lot to pick up heavy things and then set them down. Then after I got back to the Kona Islander I went for a 15 mile ride aboard the KonaKruiserII. I varied each set in how I did them, wide on push-ups, adding rocks to my tire, adding rotation as a component to picking heavy things up and setting them down and so on. Mantis Usajunglegym had a good video on this concept the other day and it inspired me. Now I am pau! I brought along a cinderblock as I had tweaked my forearm roughhousing with Brodie and Lennox a month ago and certain movements bothered my forearm. Neutral grip work was OK so I wanted to have that option at hand. My "Perfect Push-up" station... The wobbly boulders provided the challenge for rows and overhead presses. The "H" marks where I placed my feet. Overhead presses. I did overhead carries and related work here. I have testicles and therefore I have no use for a BOSU to "work my CORE". I did drags across the beach. Each trip I added one more rock to the tire. One of the rocks I rowed, pressed and carried. Pretty self-explanatory. Same here. Across and back was one trip. And then again. The Crucible - Turning the fitness world upside down one workout at a time!

A Crucible Education...

2011-04-06T19:01:00.000-07:00

Today I drove over the Old Airport Park to workout. I received some unexpected education as well... Workout on a Post-It...

I did overhead carries with the tire, walking across the lot and doing push-ups off the tire with my feet balanced on the rock and hands on the tire.

I looped the webbing through the blocks, stood with one foot on each lava rock for Horizontal Pull, just like we do at our free and open workouts at The Crucible.

I carried the bag of gravel in a clinch across the lot, up and over the sand to listen to the surf and back again. I used the slosh pipe for overhead squats, alternating sides for challenge.

One of my goals after returning to Cedar Rapids, IA, my home for now is to get a simple set-up of a pair of pull-ups bars, a dip station and a bench built near the trail where I live. I'd be willing to put up the money to build it and the time to install and maintain it if The City of Cedar Rapids will let me.

As Bruddah Iz says "the sound of the ocean calms my restless soul..."

spring winds

hoping the flowers burst

out in laughter

Matsuo Basho, 1644 - 1694

Makae'o Park has been reconstructed largely through volunteer donations of time, materials and money. In talking with the locals there I found out they seldom have meeting but instead simply see what needs done and take action. Taking in the beauty today it is evident they are doing their job well.

My plans for Saturday. I look forward to being part of the change I wish to see not only in myself but in my community.

"Fitness is the ability to engage in the day to day activities that bring one joy and happiness" CJ Ong, Jr.

In talking with this lady I found out she is 68 years old. To make a hole in the volcanic soil that is Hawai'i one must often employ a frost bar and shovel, both of which she was using quite well as she worked. She told me she enjoys being able to "play in her sandbox" and likes it when others join her...as she is quite willing to "share her toys".

That's "crucible style",

The Crucible Gym Dumpster Workout

2011-04-04T17:22:00.000-07:00

For my workout today I took to heart some of the things I have learned from watching videos from Mantis Usajunglegym, Edward Checo, and Rodney Redd Harrison and others and blended into my practice from my bodybuilding and triathlon competitions. I did the following for 6 rounds:

Step-ups to bench x 20 / Across lot, sand and back
Overhead tire slams 10R / 10L /Across lot, sand and back
Inverted Rows with pause hold at top x 20 / Across lot, sand and back
Pectoral Emphasis Bodyweight Dips x 20 / Across lot, sand and back
BW Box Squats x 20 / Across lot, sand and back
Overhead Vertical Press w/ Block x 20 / Across lot, sand and back
Woodchoppers with tube 10R / 10L / Across lot, sand and back
Both before and after I worked on flexibility using tube, PVC pipe, etc. As I have noted before we are a wasteful society. It is my goal to make as much of The Crucible as I can from recycled tools or second hand tools. I salavaged the PVC pipe today and used it for mobility work including practicing. I set the stations up and got after it. I did my step-ups here... And my overhead tire slams here... Nothing epic, XTREME or hardcore about it, just getting after it and leaving the excuses behind...

The Crucible in the junkyard...

2011-04-01T22:55:00.001-07:00

As some of The Crucible Crew know I am on retreat for three weeks, moving away from the noise, working on my book and connecting with the island I call home. Over the past years I have heard from many people while living in Iowa that I belong in California or somewhere else and this has always bothered me to an certain extent. It was not until a friend, Bluebird who was vacationing on the Big Island of Hawai'i just prior to my arrival here said to me "I haven’t know you for a lifetime but it doesn’t take that length of time to quickly understand that you are born of the Hawaiian spirit. Sometimes Kilauea will break through the surface to remind us all that there are things we will never control because they are already defined as destiny." He's right, the people of Hawaii have always made me feel welcome and never said I belong elsewhere. They are part of my ohana.

Today I did a ride of about 45 minutes, climbing to the top of Kam III aboard the KonaKrusier II. Then I rode the to the Lekelele Burial Grounds and on towards The End of the World. I made my way back and after an hour of riding went to a large unofficial junkyard where I found my crucible.

The top of Kam III looking back to Kailua-Kona... On the way to The End of the World. A flower emerges out of the Lekelele Burial Grounds to honor those fallen there. Not everyone respects the burial grounds.

Some even lose their slippahs...

So I set up a lateral movement series using ballast from ships, a parking block and a piece of broken cast iron pipe. To the right is a pump motor I used for Vertical Push. The piece of block and ballast served as push-up blocks. Someone had dumped off an old bathtub that had been cut in half. From it I did box jumps, step-ups and used the other half as a loading platform for the piece of lava, doing odd shape work. I made sure the tub pieces did not move by adding lava to the sides. The pile of ballast weights were located at the X at the bottom of the picture. The loading platform was at the top X. I jogged from X to X... Two old car batteries in the weeds made good push-up stations and Vertical Push, Horizontal Pull tools. My bike is a Trek FX 7.3 , it's not XTREME, just Gorilla! I wanted to work Horizontal Pull, Quad Dominant so I made a tool, slipping the pipe over the sign post I found in the weeds and adding lava to make it heavier. There is never a shortage of lava here. Thanks Pele! Self-portrait... I don't know if the tools I found will be there the next time but I will always be able to find my crucible thanks to the path I have found in the rejection of the awful normal ©. Find your crucible!

The Crucible Workout # 3

2011-03-08T11:10:00.001-08:00

"The Crucible is not a fixed place, it is a philosophy"

C.J. Ong, Jr. - Co-founder of The Crucible with Dr. Clar Baldus

8 am
03/12/2011
1524 Hollywood Blvd. NE, Cedar Rapids, IA (Near the junglegyms)

Each individual who chooses to attend must bring ONE fitness tool to share. We will bring an assortment of tools as well. The workout is outside. Plan accordingly.

No phee, no phrills, no phretting. Just phitness.

My Neighbor Jim, Part Two

2011-03-03T13:46:00.000-08:00

There are times that my efforts here at The Crucible are part of a personal ecology of sorts, getting rid of the garbage and making sure what I have is keept clean and viable. I work on protecting my personal ecology in a manner learned through coming to better understand the The Buddhist Middle Way and make it a part of my practice, in The Middle Way being that one has boundaries yet remains without boundaries.

After talking with my neighbor Jim this morning about getting his legs stronger I knew I could do better than his idea of tying a rope to a cinderblock and dragging it up and down the driveway. From what I have learned over the past few years building our project, The Crucible I knew Jim needed a drag tire.

Some of you may have noticed from past pictures that Jim is missing his left arm and wears a prothethis. When Jim comes down to join The Crucible Crew when we workout he usually gets on of the ladies present to help him secure the belt. (Jim's 84 but at heart he's a young man, if you know what I mean)

So I knew that if Jim was to use the tire it had to be of an appropriate weight for him as well as being easy to get in and out of to drag.

Last year my friend and not often enough riding partner Jeff S. called and told me he was getting new tires for his Subaru and asked if I would like the old low profile tires for a project. Much to my Iron Maiden's dismay I said yes.

So I assembled my kit:

(1) 3/8 inch x 4 inch threaded eyebolt
(2) 3/8 inch zinc flat washers
(1) 3/8 inch split ring lockwasher
(1) 3/8 inch coarse thread nut (for double nutting purposes)
A length of pool noodle
1/2 inch manila rope
Duct Tape
(1) Tire, low profile, weight 18 pounds

(Disinterested Gordon Setter optional. Mileage may vary.)

After drilling a 3/8 inch hole through the tire I secured it in place, using a flatwasher and nut as shown on the top and then using a flatwasher, split lock washer and second nut on the backside. I then secured a length of manila rope in a loop using bowline knots to connect the rope to the eyebolt.
Next I centered the piece of pool noodle on the loop of manila rope and then wrapped it with duct tape. The next stop was Jim's house to see if he was home. Which he was...

In 2004 Clar was in Israel for business and one evening I called Clar's Mom, Christine, to see how she was doing. As we visited she told me of how she had counted all the donated canned goods at the Lord's Cupboard, a food pantry in the town where she lived. She talked of having time to "neighbor" as she counted the canned goods with the other volunteers and I have come to realize what a wonderful word it is to "neighbor", be it at the track or in the driveway with a new drag tire.

To neighbor, such a simple way to find fitness...

Find your crucible!

My neighbor Jim

2011-03-03T08:38:00.000-08:00

Our neighbor Jim, age 84, gladly accepts a little help hooking up with a couple of friends at one of our open workouts at The Crucible last fall.

I went out for a walk this morning with Brodie and Lennox. At the end of our street is a baseball field and running track where we have held some of our workouts for The Crucible Series.

As we came across the street we saw our neighbor Jim. Jim is a widower, his wife passed away over 10 years ago and from our conversations I think that from time to time Jim is lonely.

I understand being lonely. It sucks.

I recently I have come to realize that from time to time my feelings of being lonely and depressed are from harboring hate and resentment. From time to time I ask my Iron Maiden if I have a right to feel used and resentful over the events in my life since 2003 and she'll say "well, I guess so" but she doesn't encourage me to do so.

However I feel I have encouraged me to do so.

But it doesn't mean I have to encourage me to do so and thereby hold onto it.

So the guys and I walked through the gate and past the sign that says No Dog Walking next to the gate to say good morning to Jim. Lennox always comes unglued when he sees Jim and Brodie simply sidles up and gets petted. They like Jim, to them he's good people. I agree.

It's been icy here in Iowa but the last few days have been sunny and spring potential awaits. Jim told me he's back to walking 20 to 30 minutes outside a couple of times a day and that he's glad he doesn't have to go to the mall to walk inside. I told him his plan sounded good. He told me he's been hearing the sledgehammer hitting the tire and he was glad to see people outside last weekend. He told me when it gets a little warmer he'll come down and visit and drag a tire.

Then he asked me if he could drag a tire in his driveway to get stronger legs. I said sure and told him I have some low profile tires that weigh 20 pounds and I'd make him a tire to drag. He got excited and said he thought it would help.

Now I'm no Mother Teresa but for some reason this quote of hers comes to mind so I'm going to use it... "If I look at the mass I will never act. If I look at the one , I will."

So this afternoon I'll stop at the hardware store for an eyebolt and make Jim a drag tire this afternoon.

That's "crucible style". And for me living "crucible style" feels a lot less lonely and a lot less angry.

CJ

The GloboGym Barnyard...

2011-02-23T07:43:00.000-08:00

In my writings I often refer to the 11 plus years I spent working in GloboGyms as my time in the darkness of the “hell realm”. As I work to move to a life filled with light I know that I am partially responsible for the time spent in the GloboGym hell realm for no one held a gun to my head and forced me to work there – in much the same way no one holds a gun to an individual’s head and forces them to put Little Debbie snack cakes in their shopping cart.

When I worked in the GloboGyms I was often surprised at the cattiness and backbiting that went on behind the backs of others, be it among the staff discussing members or the staff discussing other members of the staff. It was not all that surprising to me that when after Clar and I hosted a party at our house for some of my co-workers at a GloboGym that the next morning I came around the corner to hear two of the Group Fitness Instructors who drank plenty of our beer and ate lots of sushi trash talking me for my fitness practice the next day as I came around the corner in the GloboGym we all worked at together.

However I will state that I am not without fault here either. It’s easy to poke fun or make jokes, to critique when you think no one is around to hear you, to be an Internet Warrior.

Over the last few months I have been in an on again, off again relationship with these practices. It’s really easy to find silly pictures on the Internet, videos of goofy workouts and post them on my Facebook page or blog, send them to my friends but I have come to realize it does little to move the field forward as I view the action of moving the field forward.

It’s kind of like what they say about questioning yourself if you have problems with alcohol use, that if you think you are drinking too much then you probably are drinking too much.

I’ve been poking fun too much… I have been spending too much time poking fun at BodyPump, Group Fitness, Hi-Tech Indoor Cycling, Zumba, Zumba plus Curves, ShakeWeights, BOSU's on a swing, Shake and Bake Personal Trainers, NBC’s hit TV show The Biggest Loser, Max XTREME Bodyshaping, the like. Yes, their practices are flawed and yes they are contributing to the obesity epidemic and yes they are hurting people but dishing out as I have been makes me just like those clucking Group Fitness Instructors who parade around the GloboGym fitness floor in their shiny adidas track suits like so many hens scratching for food and territory in a barnyard.

As I said last week the GloboGym is not my competition, they are not my equal. I base my practice in honesty and truthfulness and realize to engage in backbiting and talking behind the backs of people is not a characteristic I wish to embrace.

I have come to realize the leaders in my community are people like ManTis of USAJungleGym, Bandana Redd of The Highlandaz and many others like them. The lesson I have learned from watching their videos and exchanging thoughts with them is that we make our practice ours, we make our practice strong, we make our practice honest and then speak for its’ self. It is when our practice embraces those qualities we become the leaders, an example of quality practice for others to perhaps share in and make their own. This then becomes the change we wish to see in the world in the rejection of “the awful normal”.

Word.

2011-02-06T06:53:00.000-08:00

The past few years have been a time of growth for me. As I put away the anger of being used, lied to and deceived by the management and staff of the former Aspen Athletic Club, the Rockwell Employees’ Recreation Center and the Midwest XTREME Athletic Club here in Cedar Rapids, IA I find myself moving ahead as our project, The Crucible continues to grow not only in the local presence but internationally with our new affiliation with USAJG and The Gorilla Nation.

In the same manner that Sufi mystic Rumi reminds us “There are a thousand ways to kneel and kiss the round, there are a thousand ways to go home again” there is no one right way to workout, to exercise or to be fit. As I have clearly defined in my definition of fitness, that “Fitness is the ability to engage in the day to day activities that bring one joy and happiness” in that the way to fitness is largely depends on what one wants out of life. If one wishes to train for an Ironman triathlon one must train for an Ironman, if one wishes to ride a La-Z-Boy recliner then get a La-Z-Boy recliner.

Of late there has been some posturing and Internet bravado in the fitness world and I myself have been guilty of it. A most recent example was on the CrossFit member boards discussing Globo Gym types of weight training vs. CrossFit weight training. The most insightful comment posted was this by J. Thomas Boss: ‎"I am neither a CrossFitter or P90Xer, but consider myself to be a citizen of the entire fitness planet."

In being a citizen of the fitness planet I work on answering this question as it was posed to me by Jenny “Kona Girl” Lorenz and Mark Movic every day:

So here's the question we have for you: recognizing all the distractions and weaknesses inherent in people generally, if you were asked to design a useful, workable program for improving the health, fitness, and general well-being of the all the folks in your community, what would it look like?

With the help of my Iron Maiden we have built up our project, The Crucible, in an effort to answer that question. We provide safe and quality instruction at the workouts and feedback to the participants to help them use the tools they have to find fitness.

In the past I have critiqued Group Exercise programs as well as Personal Training, to the owners and management of the facilities I worked at and through my writings. There is nothing “wrong” with the design of programs such as Zumba, BodyPump or Group Cycling classes. There is nothing fundamentally wrong with the equipment in a GloboGym or a Planet Fitness. What is wrong is the practice of the owners of the clubs who sell the latest craze to the members who think it is the “golden fleece of fitness” –which in a way it is! However it’s not going to change for as soon as the Hula Hoop craze ends there will be another craze waiting in the wings. So if you want to do Zumba, BodyPump or Hula Hoop your way to fitness I suggest you add the advice of WGM and “Be Savage”!

However the people who I have come to admire of late and have helped me shift my direction are those brothers and sisters in The Gorilla Nation, like ManTis, WGM, MLB, MG and Bandana Redd, Brutus, who put it out there, no phees, no phrills and most importantly no phretting over what the Globo Gym world is putting out. They are what they are, sharing their vision by putting it out there for the world to see, letting their actions represent their character. They choose their battles wisely and direct their energy to their actions and character, not battling what you can’t change, such as others actions or character.

Or their fitness choices.

Last evening my Iron Maiden rented the original The Wild Bunch and from that movie I close my piece with the following dialog:

Dutch: Damn that Deke Thornton to Hell!
Pike: What would you do in his place? He gave his word.
Dutch: Gave his word to a railroad.
Pike: It's his word!
Dutch: That ain't what counts. It's who you give it to!

Character. Action. Word.

“reject the awful normal” ©

Find your crucible!

KettleChains

2011-01-24T06:51:00.000-08:00

Today shortly before I sat down to write this post I read of Jack Lalanne's death. He was a great man and in reading some of his thoughts and viewing some of his videos I wonder who will reach down and take up the torch to light the way.

The Gorilla Nation grows stronger. Led by ManTis and USAJG I am pleased to announce the affiliation of The Crucible with their efforts to bring free fitness to the people.

The way won't be lit by the Globo-Gym - in fact the way will continue to be obscured as they attempt to light the way with ShakeWeights, The Biggest Loser, BOSU's and shake and bake Personal Trainers, Group Exercise Instructors and other unscrupulous Fitness Experts.

The fitness industry is not working well for the consumer. It shows. However it is working well for the fitness industries wallet!

And now onto "KettleChains"...

Last fall my brother-in-law dropped off a crate of log chains he had picked up at a farm auction. I selected these for my project.

Next I brought them inside to warm-up and weight them to get an approximate weight.

You may recognize the Crucible Toning Sticks from a previous posting. They weight 4 pounds. Whew! 4 pounds! That's close to 64 ounces! Extremely close!

Next I used some ZipTies to form a handle. I purchased my ZipTies at the farm store. On the package look for the tensile strength of the ZipTies, I purchased ones with a strength of 100 pounds.

Next I took ZipTies and took up the ends towards the handle to form a "pood" near the handle.

The finished KettleChains, the one in my left hand weighs in at about 18 pounds, the other at about 22 pounds. As the weight shifts and swings when in use they work pretty well and provide a challenge in a different sort of way over a traditional kettlebell.

"reject the awful normal" ©

The Crucible Toning Sticks ©™ ®

2011-01-14T08:18:00.000-08:00

It had been sometime since Ye Olde Pitbull Workshop had fired up The Crucible and with the new year already 14 days old I knew it was time to get busy.

Zumba®. What is there to say that already hasn't been said? As many of us know the New Years Fitness Resolutionaries are already on the precipice as the one month mark rapidly approaches and are in the words of Zumba®: "ready to ditch the workout".

However in an effort to help the masses shape and tone Zumba® has introduced their Zumba® Toning Sticks, 2 1/2 pound maraca like beauty bells to make the dance party even more fun and exciting while you blast the fat off.

Not wanting to spend the money I knew I could make a set of these toning sticks myself, so without much further ado I introduce The Crucible Toning Sticks © ™ ®.

The shopping list. I had all the parts laying around from previous projects here at The Crucible.

Next I assembled my gear. Gorilla Tape is a must for any Hobo Gym project.

A close up of how I secured the cap to the threaded rod. After drilling a 1/4 inch hole through the cap I slipped the 1/4 inch threaded rod through, securing with a flat washer, split lock washer and nut on the inside and a flat washer and nut on the other side, using a 7/16 combination wrench to secure the double nuts tightly against each other.
Next I wrapped a piece of foam around the 1/4 threaded rod and secured with Gorilla Tape, Official Tape of The Gorilla Nation and ManTis / USAJG. Using a blast of Suave extreme hold hairspray I slipped the silicone sleeve in place and then secured the other cap in place.

Note: While you may be tempted to use a lesser quality hairspray I have come to find that unless it has extreme on it you may find your hair in epic disarray and most definitely won't have hair like a rockstar. In fact it might become a HercuLEAN © ™ ® disaster!

Next it was time to add the sand. Zumba® Toning Sticks weigh in at 2 1/2 pounds. As I am not afraid of "bulking up" and am currently re-reading Starting Strength by Rippetoe and Kilgore after finishing Olympic Weightlifting by Everett I decided to pull out all stops and added sand to make a 4 pound finished Crucible Toning Stick ©™ ®. For an experienced and serious lifter like me, 2 1/2 pounds is like next to NothingMan © ™ ® ! Just look at the extreme and epic numbers I post on the Internet forums and chat rooms!

Remember: While it may be accepted practice at a GloboGym to use your Zumba® Toning Stick in the power rack for biceps curls we don't use our Crucible Toning Sticks© ™ ® for biceps curls in the power rack.

Find your crucible!

"reject the awful normal" ©

On becoming "crucible smart"...

2011-01-03T07:37:00.000-08:00

The Forward: I have been Personal Training and teaching Group Fitness for many years, approaching 30 actually. By myself and also together with my wife, my Iron Maiden, we have presented many free workshops and etc. I have trained people for free, believing in that if perhaps, if it were possible, I could spark that fire.

However over the years I have come to find that Personal Training is expected to be some type of glorified "babysitting", due in part to the fitness industries realization that if you keep the members learned helpless they will continue to be good consumers.

It is important to keep in mind that you the consumer is ultimately responsible for your own success or failure - I don't go to the grocery store to see what you are buying or placing in your cart - I go to the grocery store to buy my groceries.

I received the following note (in bold italics) from a friend the other day as I move into the next phase of my own personal Le Morte d' Arthur. It is honest and open. It has helped me generate and define my momentum, actions that we are ultimately responsible for.

You, yourself must gather the tinder, the sticks and the logs to fuel your forge, heat the steel and shape your destiny. No one can do it for you. I now realize this, the difference between "crucible smart" or "extreme (and its' variations) stupid".

If you love them, let them go…

There is no “catcher in the rye”, no mystical person out there that directs us away from harm, and even the best teacher can not reach the student who refuses to learn.

You have paid your dues more times than anyone can recall or cares to count. In the end, you can only punch your own ticket, no one else’s. Let them go, all of them, and when they return, greet them with open arms. Globo Gym does not care about you. They mock you along with anyone who stands in the way of profit. They have no problem stealing from you and then turning your ideas, along with other like minded people, into money. There will be no thank you card, and I doubt there will be anyone who picks up your workout that you cancelled. Without you, they have nothing. They will suck you dry until you have nothing left to give, and then leave you behind for the next big thing. Let them go, out into the world, and if they come back with their own practice and want some training, that is when you can decide the price.

Fill your soul, but do not starve your family.

2011 may be your tipping point. You can choose to work your path and make it ripe with fruit, or you can continue to tend the paths of others and hope yours is taken care of along the way. I vote for the first one. I have benefited greatly from the latter, but I think it is destroying you, and that is way too high a price to pay.

Focus on CJ and YOUR Alpo diet.

Speaking for myself only, it is time for YOU to fly. I will be happy to fly next to you and enjoy some friendship along the way, but I refuse to be a burden to your process.

2011 will be a monumental, mega musician, and radical year.

1.1. 2K11

2011-01-01T12:03:00.000-08:00

The Bean

2010-12-27T07:14:00.000-08:00

"Intelligence is sometimes defined as the capacity of the individual to adjust himself successfully to his environment - or to adjust the environment to his needs." Bruce Lee, Tao of Jeet Kune Do

A few days ago I was looking for something awkward to lift, throw and to carry while dragging tires. I was in the farm store and came across a 40 pound bag of wood fuel pellets and felt it had possibilities. Remembering back to some good posts by my brothers in The Free Fitness Movement, Man-Tis and Ryan Minney, (whose honest efforts are linked at the top of this blog) I bought the bag of pellets and a roll of duct tape.

The duffel in the back I originally intended to use as outer cover for a "throwing dummy". The old exercise mat and shower curtain I planned to use as a cover for the bag of wood pellets.

It is important to purchase the right kind of duct tape. You certainly don't want Man-Tis to go all Gorilla on you!

After wrapping the bag of pellets in the old shower curtain I then wrapped the pellets in the old exercise mat and then secured with duct tape. Lennox observes while keeping his nose out of the way.

My original intent was to use the insulated duffel as a outer cover but given that Lennox adjusted to the environment I adjusted to mine.

The finished "bean". It's awkward to hold however the foam pad coupled with the pellets provides enough give to allow one to get a solid grip on it. It is adaptable in all of The Big List as described in Coach Dan John's book Never Let Go, on which we base our workouts on here at The Crucible.

"reject the awful normal" ©

"Herculean"

2010-12-23T09:05:00.000-08:00

The repeated application of the words "extreme" (and its' variations), "epic" and "rockstar" to any effort or achievement no matter how infinitesimal, has rendered the meaning of these words null and void.

In 2K11 the Official New Word for The Crucible - "rejecting the awful normal© " and its' projects will be "Herculean".

http://www.facebook.com/home.php#!/home.php?sk=group_165432036823779

The Independent Personal Trainer

2010-12-22T03:59:00.000-08:00

"At a certain part in your life. Probably when too much of it has gone by. You will open your eyes and see yourself for who you are. Especially for everything that made you so different from all the awful normals. And you will say to yourself, "But I am this person." And in that statement, that correction, there will be a kind of love."

From the movie Phoebe in Wonderland, where our tag line "reject the awful normal" © for our gym project The Crucible originated.

I have been in "the fitness business" for over 30 years. I have worked in corporate recreation centers and GloboGyms here in Iowa and in other states. I have come to dislike and pretty much detest, perhaps even abhor pretty much everything associated with the local fitness clubs and their associated minions and while I could elaborate further I choose not to here. If you would like to read some of my work check out my blogs or read some of the writings honest people and projects like Big Dawgz, The Gorilla Pit and others have placed out there.

I am tired of being ripped off. I wrote the following this morning and placed it on my Facebook status:

The GLOBO - Fitness Club personal trainer takes the writings, ideas and concepts of others, repackages them and presents them as their own. The Independent or Gym Personal Trainer is a Warrior in that as they create their own Way it matters to them that when using or sharing the works of those on the like path the sources and inspirations are credited.

I have been ripped off before and I am sure I will be ripped off again. To quote Vonnegut: "So it goes".

Over the years my Iron Maiden have done many free clinics, workshops and the like, including The Crucible Series in an effort to answer the question posed to me many years ago by two friends, it was a question they created and we continually work on answering.

So here's the question we have for you: recognizing all the distractions and weaknesses inherent in people generally, if you were asked to design a useful, workable program for improving the health, fitness, and general well-being of the all the folks in your community, what would it look like?

(Apparently ripping off the ideas of others and repackaging them as your own is an inherent weakness)

The name of our project is The Crucible. The first true independent gym we had the honor of lifting at was The Anvil. The name The Crucible came from a friend out in CA, he had never been to The Anvil and he defined it to us as a test of "self-belief". Those who have been following my writings know I credit my friend, "Dog" with the name. I would never steal from The Anvil, Ken and Beth are good people and I would never disrespect the kindness they have shown us!

I cited the above inspiration for our tagline "reject the awful normal" © several months ago here in a Facebook note and I cite it once agaain. We had been using it for several years and I felt the need to publicly cite it after other local Globo-Fitness Club personal trainers morphed it into a tag line for fitness classes they were offering for a fee. It is evident they didn't get what it truly means to "reject the awful normal"©.

(It comes as no surprise to me given that one of them had no problem training a client for money when at the same time I was working with them for free at a local Globo Fitness Club. So much for rebelling against the normal, the tagline that appeared after one of them became "friends" with me on Facebook and a follower of The Crucible.)

I have observed the habits of those around me for many years. Over the years I have come to find it is best to surround oneself with those whose habits are what you admire, respect and wish to emulate. It was in watching my 80 year old neighbor live her life that I was able to create my definition of fitness in that "Fitness is the ability to engage in the day to day activities that brings one joy and happiness".

(It is not as one of the followers of my blog recently posted for the first time this month on his blog: "Fitness - the mental and physical ability to do the things you want and need to do." When I shared this with My Iron Maiden she said mine was more elegant. She might be biased but I'll take it.)

Crucible Gym, The Crucible:

We are not CrossFit, we don't claim to be. We use some of The Principles of CrossFit and as you will note cite them accordingly in our Crucible Basics.

I have adopted ideas from Coach Dan John's book NEVER LET GO as I developed The Crucible, when I use from it I cite Coach John as the source. I would be disrespectful to him if I did not. Again I cite his work accordingly in our Crucible Basics.

I am not Gorilla Pit nor am I Wild Gorillaman, I respect their ideas and because of that I share their ideas and am careful to credit their ideas to them and not morph them and then present them as my own. (OOOK is cool, I like OOOK but it's WGM's OOOK not mine!)

I am not the first guy in the world to lift a calf for strength training or do chins on a tree limb. When I send updates to The Crucible Crew I often include a video and tell them it has inspired me to take my own personal practice in a new direction and hope that it will do the same for them. I have people like ManTis, Mark Klein, Zac Even-Esh and Ross Enamait to thank for being willing to share their journey with us.

I am not going to tell people I am Primal, that would be disrespectful to Ryan Minney and his work.

Not being Globo is a common theme here but Davie Easton helped me understand Hobo and I thank him for that.

In closing: One of the most poorly presented certifications I ever attended curiously enough provided me with one of the best pieces of advice ever presented to me:

"Teach what you know and be honest about the rest"

I thank those for teaching what you know and being honest about the rest and joining us as we "reject the awful normal"©

CJ Ong, Jr. aka Crucible Gym

Lunch with my friend Crazy Pete

2010-11-15T07:25:00.000-08:00

The Crucible Crew at the first workout of The Crucible Series. 25 free workouts later The Free Fitness Movement continues to grow locally as well as internationally. Our last workout had six new faces join The Crucible Crew.

I had lunch yesterday with my friend Crazy Pete. We discussed some of the "goings on" in the fitness world - those who have ridden with CP and other members of The Guilty Party know what "goings on" we spoke of. Some honestly do not know of these "goings on", such as the others who have not ridden with us and most likely never will and then there are tho$e who know of the "going$ on" and choo$e to look the other way, watching as the unsuspecting and innocents are led like lambs to the slaughter.

The revolution continues and the voice of The Free Fitness Movement grows. Mantis USAjunglegym, whom provided much of the intial spark in our workouts this summer continues to lead the way in the east. Our project continues to grow - recently our 25th workout ended with 6 new faces in our group. CrossFit Gwinnett down south grew by one recently and has now added another Ph.D. to their ranks.

As I continue to "reject the awful normal" I have come to realize there will be those others who will attempt to pirate our ideas in an attempt to market what many of us have been doing for years. And while one can get a solid workout in a fitness club it is virtually impossible to become a solid athlete in a "fitness club".

The same holds true for truly "rejecting the awful normal", actually defining ones' crucible. For if one has ties to the "fitness club" ones' crucible will never be found, it will never happen. The process of finding ones' crucible is not fixed, there is not an end game, finding ones' crucible is a continuing process for if the thought arises that the crucible has been found and that thought is accepted this transfers into abiding in the thought and growth ceases. In my practice we know this as The Affliction of Abiding in Ignorance.

Crazy Pete asked me what I was taking to read on my vacation. CP and I often discuss books, both current and classics, either at lunch or when we ride the roads.

As my Iron Maiden and I head off to Kauai I take with me three books, Starting Strength by Mark Rippetoe (a book you will never see used by the "certified fitness trainer" as it doesn't have ellipitical trainers or leg extension machines in it), Letters from a Stoic by Seneca and A Book of Five Rings by Miyamoto Musashi from which I end this musing:

‎"Men use equipment to sell their own selves. As if with the nut and the flower, the nut has become less than the flower. In this kind of Way of Strategy, both those teaching and those learning the way are more concerned with colouring and showing off their technique, trying to hasten the bloom of the flower. They speak of "This Dojo" and "That Dojo". They are looking for profit. Someone once said "immature strategy is the cause of grief" That was a true saying."

From the chapter The Ground Book, The Way of Strategy contained in A Book of Five Rings by Miyamoto Mushashi

Hula and Fitness

2010-11-05T06:05:00.001-07:00

Yesterday I viewed a facebook post from a long time friend who is currently a Fulbright Scholar studying in Russia. He sent me photos of his "gym" and gave me what I consider to be an ultimate compliment, in that he was bringing The Free Fitness Movement to Russia.

Several years ago I defined fitness "as the ability to engage in the day to day activities that bring one joy and happiness", a definition created by observation of those around me who were truly happy and in part borne of my efforts to break free of the chains of my own personal depression.

In her book Exploring Happiness: From Aristotle to Brain Science, Harvard philosopher Sissela Bok writes: “Major depression is now the leading cause of disability globally. Projections for the coming twenty years indicate it will become second only to heart disease among causes of death and disability.”

And so how do we find that happiness, that joy? Is the happiness and joy we seek eluding us because finding fitness has become too complicated, too contrived and so far removed from our everyday life that we never see it, much less find it? Are the numbers and “offerings” for options for fitness so numerous that finding fitness becomes nearly impossible? Too much to choose from, too much to take care of, too much all together?

This I muse.

A couple of years ago I walked away from personal training. As you, the reader knows, I despise and loath the term personal trainer. With the pollution by the modern GLOBO GYM of today’s fitness environment the term personal trainer and the majority associated “personal training certifications” have come to mean next to nothing and I choose to have no part of it.

I am a fitness catalyst.

Earlier this year my ever enduring Iron Maiden, Ph.D., Clar Baldus and I began our free and open workouts at The Crucible. Tomorrow we will move to our 25th workout of the series. Using everyday objects like sandbags, chains, tires, cinderblocks, for we see every day fitness as being able to engage in the day to day activities that bring one joy and happiness.

And so I must end my musing… To the tourist hula has come to mean the dance with grass skirts and coconut bras, Kalua pig and flaming torches. However the true traditions of hula represent a spiritual practice and observance, told to others through movement passed down for generations.

In her book The Sacred Power of the Huna: Spirituality and Shamanism in Hawai’i, Rima A. Morrell, Ph.D. quotes famous kumu hula of Kona, Hawai’i, Iolani Luahine, “If you take care of what you have, what you have will take care of you” in discussing the importance of the dancer’s ‘ili ‘ili or “hula stones”.

For the serious hula dancer uses the stones as a symbolic object to help transcend the blocks of fixed ideas in themselves, attract the desired energy and increase their power.

Take care of what you have.

Find your crucible.

A group that caters...

2010-10-04T05:48:00.000-07:00

October 2, 2010, 23 workouts later, all free and open to the public, working with what we have at hand, what we can make with our hands we believe we have started to answer the question. The Crucible, "rejecting the awful normal" since 2005 and continuing to do so every day.

A group that caters
No one's fees
Or synthetic deities
Is where I belong

from "Heresy" by Pantera

Find your crucible!

The Alpo Diet

2010-09-30T06:04:00.000-07:00

While we were making dinner last evening we were discussing a recent thread on facebook regarding the harsh reality that many of the "herd' (and those 'leading' the herd) are unwilling to face - in that not everyone and every effort is a "winner" or a "winning effort". I felt my Iron Maiden's comment to be spot on. It was my focus for today's workout.

Find your crucible!

Conviction

2010-09-16T08:39:00.000-07:00

In 1995 I rode in the Race Across AMerica. For those of you unfamiliar with RAAM it is a 3000 mile non-stop bike race from the west coast to the east. It is considered one of the 10 toughest races in the world and one is extended an invitation only after qualifying at a selected event, I qualified at RAAM Open Ohio, riding 555 miles non-stop in 35:19.

I did not finish RAAM. It is one of three DNF’s in 30 years of racing. However I was provided one very important challenge from that race, a challenge provided to me prior to the race as Michael Fatka, who at the time owned Michael’s Cyclery in Ames, IA. His challenge to me was to always put back more into the sport than has been given to me.

It is my opinion that cycling in the USA would not be where it is today without the vision and efforts of Michael Fatka. (And I’m not talking Landis here, I’m talking the good stuff, the SRC, his influence on many athletes and businessmen, people who have gone on to open successful businesses and sponsor athletes and races through their business and so on). Michael Fatka sponsored and helped many of us along our way with gear, kit and for me the challenge, to put more back into the sport that I have been given.

Over the years since with the help of my ever enduring Iron Maiden, aka Clar Baldus, we have done just that. We have organized benefit runs for individuals such as Tim and Tony DeBoom, put on many free events such as The Ice Cubes for Brains 50K, The Wednesday Night Race Series and the like. I provided free massages, hosted free triathlon clinics, personal training and more at all of the local fitness clubs we once belonged to. It has all provided lessons to me, some far more difficult to accept than others but that is part of the learning process nevertheless.

Now we are part of The Free Fitness Movement. The Crucible is a continuation of the challenge presented to me over 15 years ago. The term Free Fitness Movement, as conceived by Man-Tis of USAJunglegym is not real popular with the “fitness industry” because we are “touching their money”. And believe you me they don’t like that.

Lift cinderblocks on a length of top rail? Build your dip stand out of a salvaged futon frame? You can’t do that! You need the latest Super Duper Cam Articulated BOSU Enhanced Vertical Chest Press machine in a wide range of complimentary colors to match your mood to get in shape!

Really? Show me why.

When I was preparing for RAAM I rode a 24 hour race on a steel framed road bike with friction shifters, 36 spoke wheels and 10 speeds. In that race I rode 451 miles. Though I am not a big fan of Lance Armstrong I must agree with him that “it’s not about the bike”. Nor is it about the Super Duper Variable Cam Articulated BOSU Enhanced Leg Extension machine in a variety of colors to match your bitchin’ workout outfit for Blast Your Booty Pump class later that morning.

Over the past couple of years as our project The Crucible expanded we have had many half-hearted inquiries. We run The Crucible like this: If we invite you and you want to show up that’s great. We would love to have you come and see if you like it. However if every time we see you say “Gee, I’m gonna have to get over one of these days and check it out” don’t be offended if we don’t get down on our knees and beg you to show up. Or offer to drive over to your house, pick you up and drive you over to the workout. The same holds true if you want help in building your own crucible, I’ll offer once but not twice.

For the fitness clubs want to you to become addicted to having your hand held, in believing that you won’t succeed without their fancy machines and bright lights. Or having them call you time and time again with special enrollment offers, free water bottles or trips to Hawaii for joining. Really. You want to go to Hawaii? Call your travel agent. But don't ask your travel agent for fitness advice!

And those who understand this also know there is a difference between giving more and giving everything.

In the upcoming months The Crucible will be hosting not only workouts as part of the Free Fitness Movement but also presenting clinics on triathlon training, fitness programming and the like free of charge. Feel free to contact me for upcoming dates and locations.

"Reject the awful normal"

Find your crucible.

Justification for an Elitist Attitude by Mark Twight

2010-09-15T11:17:00.000-07:00

In December 2000 I happened across this magazine while traveling back to Iowa while attending school in on the Big Island of Hawai'i. Twight's article struck a chord within me and every so often I pull out the magazine for a reality check. Those of us who get "it" will understand his article is much more than a piece about climbing but instead a look a the seeds of true achievement.

(Clicking on the individual scans will provide a larger and easier to read image)

My Own Crucible Journey

2010-09-09T08:55:00.000-07:00

Back in my college days a friend asked if I could do the ’20-Minute Workout’, a ½ hour program on TV. Being fairly active I figured sure; easy. It was not; I couldn’t do the whole 20-minutes. I found a reservoir of feelings come forth, a strong desire to succeed, to challenge myself; to do better, go faster, push harder. For as long as I can remember I always had these feelings, but kept them pressed down because I was taught it wasn’t right to be so energetic. It seemed I was always getting in some harebrained trouble.

After my first felled attempt at the 20-minute workout, it became an unspoken goal to succeed and be better. I never looked back. Eventually I taught aerobic classes and toning and strengthening classes. I looked up and researched information to pass on to my students. I wanted to know more about the benefits of exercising. Why did I feel so good? How do you keep up this euphoria?

Someone recommended I join a fitness center. At first this new experience was great. At some point I met C.J. Ong, Jr. I didn’t know what made him tick, but I liked his teaching style. I liked his philosophy. I liked his classes. Not until after he was gone did I realize his attitude about fitness mirrored my own deeper feelings I had once again suppressed. I missed his motivation. At some low point I fell into a rut. Shortly thereafter, I left the fitness center and I went back to my own exercise space in my own basement. Here I could do leaps, jumps, insane cardio intervals mixed with weights, whatever, and I was once again content.

The basic set-up upon which was added some of the items in the pictures below...

Everything in my day to day life seems to become a physical challenge, whether it’s mowing the lawn or shoveling snow; whether walking up steps or jogging across the corn field, I push myself further, faster. Why do I do it? Because it is amazing to see how hard I can push my body mass and see results. I love being able to keep up with the Agriculture students I work beside who are more than half my age.

This summer I received another life changing challenge: try out a workout in C.J. and Clar’s gym called The Crucible. Once I got the hang of the new equipment and understood the nine movements, I knew this experience was for me. I was challenged further to continue this workout in my own home. Since I already have an exercise room, albeit small, it was a matter of setting up a few more essentials to achieve higher goals. I now have narrow and wide grip bars set up in our garage. This should not pose as a problem, come winter. I generally have the windows open anyway while working out in the dead of winter. My husband and 16 year old daughter have found use for these bars as well. However, they are not totally convinced to pull the tire up and down our street as I. My favorite is still the sledgehammer swing.
Here are their recently installed pull-up bars. The JumpStretch band is used for a wide range of movements. It was very kind that she purchased two JumpStretch bands and donated one to our project The Crucible, which is part of the Free Fitness Movement.

As I continue to find ways to challenge myself I am having fun. Just today I used the rings on the kid’s swing set Bob built years ago. With as much as I admire watching the gymnasts perform on the rings I had never been comfortable using them myself. My daughter convinced me differently. Wow! All those missed years of fun! The Crucible Gym. It’s an amazing place to start. It’s a wonderful place to grow in fitness. It just keeps getting better and better….

The drag tire is a low cost piece of equipment, the receiver hitch is a great warm-up tool for moves like halos and the world always looks better from a bike!

Find your crucible!

Building a "crucible"...for $200.00!

2010-08-30T12:48:00.000-07:00

A few weeks ago a regular in our workouts here at The Crucible asked me if I thought it would be possible to build a workout center at his workplace using at hand materials and creating some workout tools using cinder blocks, PVC, sand and duct tape. We met, talked and looked at the space available. I saw endless possibilities.

However as with any business having a budget in mind is prudent. I could have said I needed an open account but instead rose to the challenge of building a dedicated workout space for this business with a budget of $200.00. I was given a challenge of endless possibilities!

Today we went shopping at Home Depot, The Crucible's favorite DYI fitness equipment store. On my way to meet my friend I stopped at the tire store and got two free used light truck tires and tossed them in the back of my truck.

I had a shopping list roughed out on paper and since my friend was familar with the guerilla style of training we do at The Crucible he was able to visualize how it would all come together much better than one who only uses a Globo-Gym or a fitness center for working out.

We bought the following:
(1) 4 inch diameter x 10 ft Corex Solid Drain Tile
(4) 4 inch Solid Corex Caps
(3) 1 inch diameter x 10 ft Schedule 40 pipe
(3) 10.5 foot lengths of chain link fence top rail
(1) 3 inch diameter x 10 foot Schedule 40 PVC pipe
(4) 3 inch PVC caps
(2) 2 inch diameter x 10 foot Schedule 40 PVC pipe
(8) 2 inch PVC caps
(1) 1.25 inch diameter x 10 foot Schedule 40 PVC pipe
(4) 1.25 inch PVC "T's"
(8) 1.25 inch PVC caps
(4) 1.25 inch PVC 90 degree elbows
(2) 8 foot lengths of 5/8 inch polybraid rope
(2) 3/8 x 4 inch eyebolts
(2) 3/8 split ring lockwashers
(2) 3/8 hex nuts
(2) 3/8 flat washers
(6) 8 x8 x16 cinder blocks
(4) 8 x 8 x 8 cinder blocks
(1) 2 ich x 27 foot webbing load tie down strap
(4) Spring Quick Links
200 pounds of sand
(2) rolls of duct tape
(1) box of #10 x 3/4 sheet metal screws

The total bill with tax came to $170.23 !

With it together we made the following:

(2) "Black Mambas" - using the Corex Drainage tile we filled them with sand to weigh 25 pounds each. These are great for carries, squats and much more.
(2) 25 pound PVC tubes using the 3 inch tubes and adding 17.5 pounds of sand.
(4) 2 inch PVC tubes adding sand to create 2 tubes weighing 15 pounds and 2 tubes weighing 10 pounds.

Filling the tubes. Remember to clean up your sand when done!

(2) Drag Tires made by drilling a 3/8 hole through the tire, placing the threaded eyebolt through the tire and double nutting in place. The 5/8 polybraid rope was tied in place to the eyebolt. Later my Iron Maiden will cut and sew three harness loops using the web load binder. Two of the spring clips will be used to secure the harness to the tire.

Partially done. You can see how the eyebolts are placed in the tires. The paralettes sit to the right of the tires and the top rail bars to the right of the paralettes.Some of the work sits in front of their paper and cardboard recycling bins. This company impresses me with its' true green approach. They have an indoor bike rack, there were a least 8 bikes racked there today, people heading out for lunch time rides and able to return for a shower, a very organized recycling system and a refrigerator filled with healthy snacks.

(1) pair of PVC paralettes using the 1.25 inch length of PVC, elbows, caps and tees.
(6) 1 inch 5 foot PVC movement and warm-up bars for practice and skill development.
(6) bars made by cutting the top rail in half. These bars can be used for warm-up, skill development and to hold cinder blocks for weight work. Full cinder blocks weigh 29 pounds, half blocks weigh 14 pounds. One can also use the 2 inch PVC as a bar if desired.
(2) 10 pound medicine "balls". These balls were made by putting 10 pounds of sand in a 1 gallon Zip-Loc bag, then placing in the empty bags from the sand we used to fill the tubes. Duct tape was used to wrap the sand into "balls".

Two of my three assistants take a moment from cleaning up to stand with their new "crucible" as they await our first workout of The Free Fitness Movement. The medicine "balls" sit in the foreground. They are good up to speeds of 250 mph.

Over the next few weeks I will be taking The Free Fitness Movement on the road, teaching classes, showing people that fitness need not be expensive, complicated or confusing, more importantly showing people that "fitness is the ability to engage in the day to day activities that bring one joy and happiness". What better way than to workout with everyday items one might have at home or have made themselves.

If you would like to learn more contact me via the e-mail address on the sidebar to the left.

Find your crucible!

The Bar at The Crucible

2010-08-27T09:25:00.001-07:00

The bar at The Crucible. Applied differently by each individual but never lowered in order to accept the "awful normal" of seeing everyone gets over it at the same height!

Now we are 15.

Students of Sparta, those beyond simply “300”, recognize the significance of the number 15. And while the Krypteia is perhaps a bit excessive the past few weeks have been a sort of agoge, to see who would answer the challenge.

The Crucible is not solely based in physical strength, in fact The Crucible encompasses not only physical strength but mental strength. Often “fitness clubs” will purport to provide motivation to their new members, this call to motivation is used as a marketing tool to generate revenue. After one joins a motivation numbing array of tools are used, t-shirts, waterbottles, new and exciting verbiage and so on when in reality what needs to be developed, fed and grown is the volition within the members of fitness clubs.

But I digress.

Rollins talks about true strength and we have seen this true strength here at The Crucible over the past few weeks. It is the individual who begins with a 14 pound cinderblock and progresses to a 25 pound sandbag. It is the family arriving prior to the 5:30 AM start time, helping set up and tear down on a summer morning when most teenage girls are sleeping in. It is the individual who is recovering from rotator cuff surgery and finds items to lift, his physical therapist calls to discuss with me what movements are appropriate and we plan the next weeks together. It is the individual who works until 11, arrives home, gets a few hours sleep and joins us, telling my Iron Maiden he can always nap later. It is this individual volition we celebrate, it is theirs alone. They should be proud of themselves.

Often one will be told by another they are proud for them. I understand where this comes from but truth be told only the individual can be proud of their accomplishments. I respect Kona Girl for all the work for she did to race Ironman Hawaii over a three year period (and she did well) but the pride in her accomplishment is hers alone. Not my pride, not the members of her triathlon club’s pride but the pride is hers alone. As in much in the same way we can share a meal together we do not digest the meal we have shared in a collective stomach. (Thanks Ayn Rand!)

Workouts at The Crucible remain free of charge as we are part of The Free Fitness Movement. To some the workouts being free indicates there is no value. The philosophy of The Crucible is not without value simply because it is free. It is for this reason we invite individuals to be part of our project. You can’t pay a monetary fee to join The Crucible. To preserve its’ value we have invited certain individuals to continue on with us. Keep in mind that The Crucible is not fixed, one may encounter their own crucibles in life but to say you have found it fixes one’s crucible and one’s crucible then ceases to test you. The invitation is not fixed, if we notice one is slacking off we’ll ask what’s up and look for a change. Either you fit or you don't.

The Fifteen. This may seem unfair and disappointing to some, but as I was complimented by a member of my UltraMan ohana following last weeks’ musing when she replied “way to stick to your guns and what a great policy”. If you were passed over and want to know why feel free to ask and we will reply to you privately.

In life we hold the key to our future. At times the key may not fit and the door may stick as one tries to open it. Throwing ones shoulder into a locked door will most likely result in leaving one with a sore shoulder. We are willing to open the door. If you think you hold a key to an invitation to The Crucible send us an e-mail to the address in the sidebar to the left with Training at The Crucible in the subject line. Tell us why you want to train with us and any other pertinent information you feel might be appropriate. Speculations, tire-kicking or requests for free advice will be deleted.

Invitation Only

2010-08-19T06:43:00.001-07:00

A sign you will never see in a fitness club or recreation center because you might hurt someones feelings... this sign came from The Gorilla Pit, a premier strength and conditioning facility in Ohio.

As we move into the next session here at The Crucible my Iron Maiden and I find ourselves moving to a shift in our “operation”, that of “invitation only” for our workouts.

The first eight weeks of our sessions have provided us with the opportunity to observe what we want in our workouts – we want workouts that are not merely going through the motions (tire kicking) but workouts that challenge us to “walk” faster.

In educational psychology the concept of walking faster is applied to those situations in which an individual is provided an appropriate challenge to their ability and the challenge is not lessened to accommodate the individual but rather the individual must walk faster in order to meet the challenge and move ahead to the next challenge. If they are not willing to walk faster they are left behind.

At one of our workouts a casual participant arrived well after the group had started the workout. One of the other individuals asked if we were going to wait for the late arrival. We did not, instead letting them walk faster to catch up. This is only one tenet of The Crucible philosophy.

At another workout a “fitness instructor” from another facility arrived almost 30 minutes late. I took the time out of my workout to briefly explain the workout to him. At the conclusion he had the gall and audacity to tell The Iron Maiden he felt the workout was ill-structured. Yes, I have mentioned this before because as friend of The Crucible, The Bertram Brawler, once told me “stupid people piss me off”. I agree. Needless to say this individual is welcome to stay where he is, pumping rubber bands fast and slow and doing crappy push-ups. The Bertram Brawler has received his invitation, the rubber band man will not be getting one.

At our last workout we worked through a series of movements as described in an earlier post. One of The Crucible Crew had completed his workout and moved to practicing on his own Horizontal Push. This individual always arrives early, prepared to work out and ready to explore where his limits are. He is courteous, bringing his own JumpStretch bands to share on our pull-up station. He has received his invitation.

We are not a fitness club or a recreation center. We are a philosophy contained within a gym. Fitness clubs and recreation centers represent the “awful normal”, of what life has become, a no child left behind world, where democracy is provided to all at the expense of excellence. In life everyone is offered the opportunity to “win”, we simply don’t feel the bar needs to be lowered time and time again so that everyone is a winner.

The Crucible is not about how much weight you can lift or how fast you can run. The Crucible is about finding out if one is willing to arrive prepared as opposed to merely arriving, expecting to be entertained, coddled and enabled. It’s for those who set 2 alarm clocks to be on time. It’s about beginning with one weight that you carry up the hill and asking if there is something heavier for your next trip up the hill. This is another tenet of the philosophy here at The Crucible, a process as well as a test of self-belief and will continue as such.

There are four free of charge workouts remaining in our series for August 2010. These are the last workouts that will be open to the general public. In September we will move to an “invitation only” (and still free of charge)format to ensure the quality of the workouts for all. (Some have a standing invitation, they know who they are and don’t need to ask) Merely attending the final four workouts and for a short time "walking faster" does not guarantee an invitation and once invited does not mean one is always invited. Not everyone is interested in The Crucible in the same way not everyone is material for The Crucible. We respect that and ask you do the same. Finally if you or someone you know would like an invitation they can send me an e-mail with “Training at The Crucible” in the subject line and we’ll review it. Requests for tips on how to tone your legs, how to do biceps curls or weight loss tips will be deleted.

Find your crucible.

"If it is important do it every day. If it isn't, don't do it at all."

2010-08-17T07:15:00.000-07:00

The Iron Maiden takes notes after completing her workout at The Crucible. Her practice is continually evolving in addition to improving. Her practices are important to her.

“If it is important do it every day. If it isn’t, don’t do it at all.” I came across this quote, attributed to Olympic Gold medalist Dan Gable after purchasing and reading and rereading Coach Dan John’s book Never Let Go a few months ago. I keep finding myself coming back to this quote, the simplicity and complexity continues to make me muse on what I value in life.

“If it is important do it every day. If it isn’t, don’t do it at all.”

I kiss my wife goodbye as she leaves for work and again when she gets home. I make sure all my animals are fed before I eat and see that Brodie and Lennox are walked everyday.

I don’t watch The Biggest Loser, American Idol or Dancing with the Stars.

I eat real food, drink water and enjoy a beer or three. Although I like Jack Daniels I don’t have a bottle in the house because it is just not that important.

“If it is important do it every day. If it isn’t, don’t do it at all.”

I workout every day. I lift weights, ride my bike, run or walk my dogs. There are times it is only for 30 minutes and I make it count in the same way I do with my longer workouts.

“If it is important do it every day. If it isn’t, don’t do it at all.”

A few years ago I was asked by a reader of my Friday Fitness Musings where I found the time to write a musing pretty much every week, especially when I don’t get paid for it. I told them I make the time, it is important to me, that every day I write down some thoughts , be it on a napkin, a scrap of paper or a notebook. Though folks have suggested I should write a book I find myself hesitant, for I wonder if such a course would take the enjoyment out of it and my writing would cease to be a pleasure. So I choose to not to write a book. It's not that important to me. Enjoying what I do is important is important to me.

“If it is important do it every day. If it isn’t, don’t do it at all."

It is a common myth, misperception, falsehood and fallacy foisted upon the public by the “fitness industry” that working with a personal trainer will result in increased accountability, motivation and guarantee success. One local fitness club has the extreme audacity to claim that working with their trainers results in 100% success.

Rubbish. Pure rubbish.

If you want to be successful in reaching your fitness goals (or any goals for that matter) your success has to be more important to you than your trainer. You have to want it more than your trainer.

“If it is important do it every day. If it isn’t, don’t do it at all.”

Several years ago I was approached by a local fitness club to help develop a Yoga program for their facility. I looked at the offerings and times of other Yoga studios and then balanced the schedule I created. I took advantage of free advertising, I spoke personally with the members while working out and in 8 weeks for the first time in the clubs history had full Yoga classes with waiting lists. I took to writing a short, one page review of the classes after each class on my own time, sending it to each student via e-mail to better help them understand Yoga and create continued interest in the offerings. All on my own time for it was important to me to provide quality Yoga classes.

Later I taught a free 8 week session to our local Masters swim club. Even though I was in the final 10 weeks of my training for the UltraMan World Championships I made the time to schedule being there to teach prepared and on time for 8 weeks. Again I followed up each class with a review and sent them out via e-mail, encouraging the students to practice between classes. It was important to me.

“If it is important do it every day. If it isn’t, don’t do it at all.”

However it was easy to see who did not practice in between classes as I had asked. Perhaps it was not important to them. I did not ask. We are all adults here.

“If it is important do it every day. If it isn’t, don’t do it at all.”

8 weeks ago we expanded our project we call The Crucible to include workouts (not classes) that were free and open to the public. For several years we had been encouraged to open a gym, however we were hesitant for we did not see the numbers of dedicated individuals in our area to make such a project viable. Instead we approached it from a no frills direction. When we had some extra cash we would go shopping at Home Depot, Play It Again Sports or on Craigslist. Or dumpster dive for futon frames, gas pipe and chain link top rails. We spent time looking at other similar projects and after investing $600 and a significant amount of spare time our workouts were launched.

“If it is important do it every day. If it isn’t, don’t do it at all.”

A couple of years ago I was asked the following question by two friends: So here's the question we have for you: recognizing all the distractions and weaknesses inherent in people generally, if you were asked to design a useful, workable program for improving the health, fitness, and general well-being of the all the folks in your community, what would it look like?

It was an important question to me. I thought about it every day. My community. Fitness. Shifting the paradigm. Every day. It was an important question to me. From this question The Crucible Series was born. It was important to me to provide an avenue to that plan, one of a useful, workable fitness program for those in my community.

“If it is important do it every day. If it isn’t, don’t do it at all.”

I get up at 4:30 AM, have a cup of coffee, move the cars out of the driveway, select equipment, write the workout down on the chalkboard and am ready to lead the workout at 5:30 AM. I don't want accolades, praise or a certificate suitable for framing. It is important to me to be ready for those who find it important to arrive on time. After each workout I spend time, usually an hour or so evaluating the workout so that I can better teach the next time.

“If it is important do it every day. If it isn’t, don’t do it at all.”

I had noticed poor execution of push-ups by many participating in our workouts. It is important to me that people don’t get hurt when working out. Those who have trained with me know I am a technician in the weight room. I researched some videos on push-ups and sent a link to all those involved in the workouts, asking them to watch the video before Saturday. It was important to some, others it was not. For those who had watched the video the additional cues I provided further provided another layer of fitness and skill, it was important to reach those people. I will continue to do so in the future, if it is important to those involved they will watch them, read and practice.

“If it is important do it every day. If it isn’t, don’t do it at all.”

After leading last Saturday’s workout I did my own workout. At the end of the workout I grabbed a protein drink and practiced. I tried out different moves, seeing how I could better program the 9 movements on which The Crucible Series is based. I spent 90 minutes, taking notes, evaluating and refining for it was important to me. It is important to me to practice what I preach.

“If it is important do it every day. If it isn’t, don’t do it at all.”

And now it is time to conclude this musing. There have been many people who have expressed interest and intention in our project. It will move no further than that. So it goes. Or perhaps doesn't go. Some choose fear as their only god, electing not to join us for they fear failure. Others express a desire to be continually notified of our workouts, ‘one day’, ‘next week’, ‘when the time is right’ and ‘ might attend’ are added in along with the request. Some have attended, albeit half-heartedly at best. I understand. It is a symptom of our society. However ultimately what is important to us determines our path. I can’t tell anyone what is important to them - only you can decide what is important to you. After all we are all adults here. Did I already say that?

It is important to me to respect those who find it important to practice, arrive on time and learn – for in that respect I am surrounded by those who want to succeed as opposed to those who would like to succeed. It is for this reason, in the philosophy of Zack Even Esh, The Crucible will be “locking its’ doors” in September.

For quite simply and yet complexly, “If it is important do it every day. If it isn’t, don’t do it at all.”

Movements, not muscles

2010-08-08T06:39:00.000-07:00

Five years ago when Clar and I began working on our project, The Crucible, it was preceded by over 25 years of practice. Keep in mind that not all practice yields the results one wants or wants to keep and practice is divided into many realms including that of deliberate practice.

Last winter Clar and I totaled all the hours I spent in the weight room and its' related environs since 1998 and it came up to well over 10, 000 hours. A typical day for me is to spend at least one hour in the weight room, not necessarily lifting weights for the specific purpose of gaining physical strength but also to gain an intellectual strength, one of understanding and bridging the movement to the science and back again. To answer this specific goal I would often spend 2 or more hours in my study, analyzing notes from my workouts and understanding how to effect the response I wanted in my own personal practice but also to be better able to help those looking for change effectively reach their goals.

As I now move into 30 years of training and racing, injury free - meaning I have never suffered an injury due to overtraining or misuse of my physical body I find my process refined through simplification. 27 iron distance triathlons, 3 double iron triathlons, 2 triple iron triathlons, 2 UltraMan Hawaii and 1 UltraMan Canada triathlon official finishes plus multiple bodybuilding wins and podium placings are all just numbers, it is the application of these numbers that matters.

2 weeks ago a local fitness instructor joined us for one of our sessions in The Crucible Series. This instructor (and Transformation Winner) teaches at a franchise fitness center where resistance tubes and kickboxing are the primary conditioning tools. After arriving almost 30 minutes late (and missing the instructions for the workout) he jumped in and worked out. His form and technique was at best abysmal, yet after the workout expressed his opinion that the workout was "ill structured". (Opinions are like noses, everyone has one...)

The issues of his late arrival and poor technique are perhaps subjects for a later post. After discussing his comment with Clar I have come to realize his opinion resulted from his inability to transfer the movements used in the workouts he teaches to our workouts here at The Crucible. He couldn't take a cinder block and say to himself "horizontal pull" the cinderblock as he did with a resistance tube at his fitness classes - transfer the rote and conditioned rubber tube shoulder exercise from the fitness center to a length of top rail from a chain link fence coupled with a log chain for "vertical push".

Movements, not muscles.

Coach Dan John emphasizes this in his book Never Let Go. On page 333 he presents The Big List, 9 movements that are amazingly simple to transfer into our everday life. Here they are:

1. Horizontal Push (Bench Press, Push-ups)
2. Horizontal Pull (Rows and Variations)
3. Vertical Push (Military Press and Variations)
4. Vertical Pull (Pull-up, Pulldown)
5. Explosive Full Body (Swings / Snatches / Cleans / Jerks)
6. Quad Dominant Lower Body (Squats)
7. Posterior Chain (Deadlifts)
8. Anterior Chain (Medicine Ball Ab Throw)
9. Rotational / Torque

Let me say it again: Movements, not muscles.

When I work with clients in The Crucible, as a bodyworker or in a Yoga class setting I often emphasize the beauty of the human body in movement, in that all movement is broken down into three groups as follows:

ABduction and ADduction
Flexion and Extension
Rotation

That's it. However like the 9 movements listed above in The Big List and the three above some actions are a combination of movements within the group, allowing one to get lots of "bang for the buck".

Our workouts in The Crucible will use these 9 movements in The Big List. At the beginning of each workout one of us will lead everyone through a series using a empty PVC pipe or top rail. I strongly suggest everyone who wishes to take part in the workouts purchase a 10 foot length of 2 inch PVC pipe and 2 caps. Cut the PVC pipe in half and take glue and screw one cap in place. Fill that pipe with 10 pounds of sand and glue and screw the second cap in place. Leave the other one empty. Use the empty pipe to practice the movements in The Big List. Everyday. Let the practice of the movements be part of your training, be it after a run or bike ride or on the day you lift on your own. For as Olympic gold medalist and coaching legend Dan Gable says "If it is important, do it everyday. If it isn't, don't do it at all".

To layer the fitness process we focus on the following:

1. Cardiovascular/respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Agility
8. Balance
9. Coordination
10.Accuracy

Currently we offer workouts at The Crucible 2 times per week to the public free of charge. If you come once a week and correctly practice everyday what you have learned through the week you will see gains and be able to transfer what you have learned. If you come once a week and that's all you invest that's all you are going to get. Basically nothing. (We already know what happens when you arrive late)

9 simple movements, be it with cinderblocks and log chains or a Olympic set.

Find your crucible.

Guerilla Fitness

2010-07-29T07:47:00.001-07:00

There is a group of friends whom I get together with to ride I often refer to as The Guilty Party. We are a mixed group across many realms; religion, political views, musical tastes and books read but we all believe when the rubber hits the road it is all good. I’m sure we all have our own “Guilty Party”, not because we paid $25.00 to belong to the “club” but because we show and go in the weight room, the USAJungleGym, the CrossFit “box”, the places uncontrived and real. We don’t always get together on a regular basis but those times when our own “Guilty Party” gathers are always special.

On occasion there is a guy who shows up when The Guilty Party gathers to ride. He gets out of his car, coffee cup in hand, not to ride but to see who came to ride. He is a voyeur of fitness. As many parallels in life are universal, so is the fitness voyeur, with, as Zack De La Rocha says, “fear as his only god” the voyeur observes but never addresses the bar, the long climb, instead choosing the safety of the protected cyclic existence of machine weights and group cycling classes, never venturing and never evolving.

It is the rare individual who steps away from the safety of the herd and moves forward. Being away from the herd leaves one open to attack but in through the strength of being individual, though confusing at times one is allowed the opportunity to evolve for alone the view always changes as one moves down the path.
Two weeks one such individual joined us for our workouts in The Crucible Series. Dressed in T-shirt, shorts and shoes like the rest of us she looked at our pile of “guerilla fitness”, chains, logs, cinderblocks and drag sleds and jumped right in. They had never worked out in this fashion and I spent time helping connect the hand, the cinderblock and a row or squat as a means of working out. At the end of session I asked what they thought and was told it was a great workout.

Two days later they were back. The workout, designed by my Iron Maiden was “Prime”. It was a workout for time and the first person through was in 28 minutes. The last finisher was at 48 minutes and it was our newcomer. While I helped them with form and technique it was their drive to gut it out and keep going that was theirs’ alone, done for them, not for others. I was learning.

Two days later was our next session. We used a big hill and a weight you could carry up the hill, do a movement and come back down to lift again. And then back up. Towards the end of the workout when one could slow down I was asked if there was a sandbag they could use. Though it was 10 pounds heavier than the previous weights used up the hill it went, got used and came back down where push-ups were knocked out in the street. The bag made several more trips up and down that hill. I continued to learn.

Many have remarked to me and others that “they find the workouts intimidating” even though they have never been to one. Others project their fear that they “might not be able to survive” a workout in The Crucible Series. Conditioned by convention, feeding fear they observe from afar, making assumptions on that which they have never experienced they are the fitness voyeurs. I understand, their choices are fueled by their perceptions.

And so today I will make a Crucible t-shirt. Crucible t-shirts are not handed out but instead given, to those who possess like philosophy. I will give it to them for that reason and the reasons above plus many more. I have learned, I am impressed and the pride is theirs alone.

Don’t be a fitness voyeur.

Don't let fear be your only god.

Find your crucible.

Drag Sled Number Four

2010-07-26T09:25:00.000-07:00

One of the most popular weapon / toy we have in The Crucible's arsenal / toy box are our drag sleds. Each of our sleds has been built in keeping with one of The Crucible's philosophical tenets, that fitness should be affordable to all in addition to being available to all. It is for this reason The Crucible (like our brethern ManTis USAJunglegym) does not charge for it's workouts - they are free and most are open to all.

With tomorrows (7.26.2010) workout being "21" and Friday's (7.30.2010) workout being "Four Corners" having another drag sled would prove useful. Looking around Ye Olde Pitbull Workshop I decided to take the log I had cut from our apple tree, a sled I had spotted riding home one day in the trash next to the curb and create Drag Sled Number Four.

I began by cutting the log into three pretty much equal lengths. I then screwed the logs to the sled as shown. I attached each log in three places from the underside.

I secured each log in three places from the underside using exterior deck screws.

The three logs after being secured to the sled. I used a bowline at both ends of the rope, the loop will pass through the webbing waist harness and connect with a carabiner.

Next I made a simple platform on which a cinderblock can rest. I screwed the blocks onto the piece of plywood, then screwed the entire assembly onto the logs. The plywood also serves to secure the logs together from the top side.

The completed drag sled. The length of rope was $0.87 from the clearance bin at the farm store, the screw eye was $1.97, the cinderblock was $1.15. Total cost: $3.99.

Find your crucible!

Drag Sled Number Three

2010-07-23T08:00:00.000-07:00

With the numbers strong and growing stronger for the free workouts in The Crucible Series, exciting developments for our series in August (including a possible visit from one of the leaders in the free fitness movement, ManTis) and The Crucible's Days of Fitness scheduled to begin in August and beyond (by invitation only) there was a need for another drag sled option for those joining us in the quest to define their crucible through "rejecting the awful normal", in the "awful normal" being what has sadly become today's modern fitness club.

After watching this video I realized a use for a piece of a computer that had been leaning against a tree in a pile of rubbish for many weeks. (Please take the time to watch the video and then read on)

And now to Drag Sled Number Three...

I knew the plate had potential. All it took was some enlightenment from ManTis to see and then realize its' potential.

After getting my tools together I added cleats made from scraps of lumber, securing the cleats from the underside with screws. There is a cleat in the middle of the second hole in the cinderblock which keeps the block from sliding off when dragging the sled up hills.

I added a cleat so users can hook their toes to drag the sled. Notice the flat front edge, later I bulled the nose up so that it wouldn't catch in the pavement cracks.

Pushing the sled home after testing, refining and retesting to make sure it worked as I wanted it to. My Iron Maiden even gave it a push though her rubbah slippah's were not a good workout shoe choice.

The belt is a piece of webbing from a 24 foot long tie down strap we bought at the farm store for $14.00. It yielded three belts as shown and one chest harness, all made by my true colleague in The Crucible project, my ever enduring Iron Maiden.

The Crucible. We practice what we preach. We test what we create, share our ideas and the fitness for free.

Find your crucible.

Portable Pull-up Station, "Climbing Trees"

2010-07-22T06:03:00.000-07:00

One of the problems I needed to solve was how to add the vertical pull component to our workouts in The Crucible Series. After some discussion with my friends The Bertram Brawler and The Iron Maiden, a visit to SuperTarget to look at the Iron Gym (which are located right next to The ShakeWeight for Men, The ShakeWeight for Women and The BOSU), a visit to the Cabela's website to look at deer stands I was ready to solve my problem. Keeping to my goal of not purchasing any items to make the station I looked around and assembled my kit. First I took apart a pallet I had salvaged from the heating and cooling guys who had put in our new furnace and central airconditioning last week. The three horizontal pieces in the photo would serve as the supports.

Next I found the last remaining piece of 2x10 from rebuilding my deck. This would serve as the base. After knocking the pallet apart and giving the scrap pieces to my neighbor Jonsa Raymond for his fire pit I cut four pieces to 10 inches length to serve as horizontal supports, then Gorilla Glue'd and screwed them together to make two supports. Then I marked where I would drill the hole with a 1 1/8 spade bit, drilled it and then passed a length of 3/4 pipe (1 inch OD) through the supports and then glued and screwed the supports to the base.

Next I found a pair of 2x4 blocks left from our outside pull-up station. These were the ends of the braces and already cut to 45 degrees. I screwed and glued these at the junction of the horizontal support and the base.

My next step was to cut four supports that would run from the underside of the horizontal support and tie into the bottom edge of the base. (The cuts did not come out as smooth as hoped, my circular saw blade is pretty beaten up from all the rough wood and I don't own a motorized mitre box or table saw. I suppose I could buy one but I spent all my spare money on Zipp wheels)

I glued and screwed the next set of supports in place, then drilled two holes near the top of the base through which to pass the chain. I used a old chain from the farm, it has a hook on one end which by the chain can be closed. Shown here in our apple tree the chain will allow the station to be placed against a telephone pole, the vertical poles on a baseball backstop or a piece of playground equipment and then secured. I have tried all three successfully.

In closing, a philosophical question...why pull-ups? Let me ask you this, especially all you "fitness experts"...when did we stop climbing trees?

If "Fitness is the ability to engage in the day to day activities that bring one joy and happiness" CJ Ong, Jr., 2007 (And yes I am quoting myself because: 1. My lawyer says I should register some of this stuff and stop giving it away for free. 2. I really like to give myself an "ibid" but apparently this is verbotten according to Dr. Iron Maiden, Ph.D.) then is fitness doing endless pull-downs on a lat pulldown machine?

Did we as children ever pull the tree limb on a tree we wanted to climb DOWN to us, like a lateral pull-down machine? Or did we pull ourselves up into that tree, standing on a bike seat to reach the limb, perhaps reaching down to help a friend up to join us? Maybe your self belief was that you couldn't climb that tree but you challenged your self-belief and did climb that tree, finding your crucible and perhaps helping others define theirs.

Find your crucible.

The Crucible Inside - Equipment

2010-07-19T06:58:00.000-07:00

We recently had more lights added to our basement where our inside crucible is located. I took the time this morning to take photos. As always people interested in "rejecting the awful normal" are welcome to contact us for more information.

We have three benches. One is a Tuff Stuff adjustable bench, it is rock solid and was worth the investment. In the middle is a simple flat bench made from 2x6 and 2x10 lumber and lightly padded. On the right is a bench that was being thrown away. I rebuilt the base out of 2 pieces of 3/4 plywood glued and screwed together, we recovered it, I added in the struts for stability and gave it a fresh coat of paint. It holds 200 pounds comfortably.

Our dumbbells go from 5 to 60 pounds in 5 pound increments. The dumbbells standing on end on the upper tier make great bases for push-ups. We also have 2 sets of Plate-Mates, these are great for microloading. They don't work at most fitness clubs because they don't stick to rubber coated dumbbells at all! The plates to the right on the floor were being thrown away with our bench press bench. The rubber mats are scraps that the director of a recreation center I worked at was throwing away and I brought home. We are a wasteful society.

To the left is a Body Bike, it is fully adjustable and is 10 years old. Keeping it maintained helps. To the right is our Schwinn Airdyne and the mat beneath the Body Bike was salvaged from the same director.

A close-up of our pull-up bar. I mounted it as shown to accomodate the ceiling height in our basement as well as the floor joists. We have several eyebolts as shown behind the bar, they are great termination points for JumpStretch bands. The black sleeve slides in our out to change grip size.

The D-handle tossed over the bar is great for getting commando!

In the foreground is The Iron Maiden's "Rock From Penticton". The black Husky strap she bought at Home Depot. And there is always more than one way to lift a kettlebell.

This is a piece of pipe to which I added two eyebolts. Coupled with a JumpStretch band it is great for lat sweeps throughs - a good movement for swim stroke mechanics.

Yes, we have music. No Britney Spears allowed!

Our VNKR - Dip stand. These cost way more than the $100 dollars I paid after finding it on Craigslist. The guy tried to sell us his BowFlex too. Even though it was unused and mostly still in the box we politely declined. The step bench to the left was being thrown away at a recreation center that I worked at because the rubber surface was pulling away. I brought it home and reglued it on with a silicone cement. That was 10 years ago.

Our treadmill. It had been really icy here the last few winters and when not in use we use it as a clothes rack.

Some toys. A bucket o' chain, boxes and a his and hers sledgehammers. We've done an entire overall workout with log chains, sledgehammers and our bodyweight. Before we purchased our Tuff-Stuff adjustable bench we would use the wooden boxes beneath one end of the bench for incline and decline work.

Our band and handle assortment. The stretchout strap to the far right is great for teaching people how to execute pistol squats. The surgical tubing allows for microloading when doing band work. Or as you can see with a piece of PVC makes a great tool. One is only limited by their imagination.

Bit O' Gold's New Release - "Brodie". Usually we walk our dogs prior to our workout. They like to hang out and supervise.

Or sleep. Bit O' Gold's Hot Summer Storm -"Lennox" enjoys a little shut eye. In the background is our Roman Chair. Another find, it was $100 in a second hand sporting goods store.

Some history, resting comfortably in the numbers is the Hawaiian Tropic Killer Whale given to me by Ultra(WoMan) Suzy Degazon in 2007 at the UltraMan World Championships. She is part of my ohana.

Our bar stand. We have some FAT bars that I made, a 1 inch bar I sleeved with silicone pipe, a standard 1 inch bar and an EZ curl bar.

This quote hung above my desk while I attended massage school in for a year in Hawaii and my wife remained home, 5000 miles away while completing her PhD. It is more about life than anything else. Then again I have always said "the gym, not the fitness club, is a metaphor for life".

Most fitness clubs are good at putting up signs about what you shouldn't do or advertising pie eating contests. We are the opposite. But then again we are not a fitness club.

Our plate stand. The scrap of mat from, yep, you guessed it!

The picture of Marilyn Monroe has a story behind it. Ask me and I'll tell you. So does the towel. Jack LaLanne needs no introduction.

Whiteboard, not billboard!

Our latest addition. We added these last Friday night. Simple and to the point, The Crucible, always evolving. Check back often!

The Crucible Outside - Equipment

2010-07-15T14:11:00.000-07:00

Since beginning our project known as The Crucible over 5 years ago we have gradually assembled a good selection of tools to work with. One of our prime goals is to "reject the awful normal" across as many spectrums as possible including that of excess consumption. Recognizing that many items for working out can be adapted with a little ingenuity, duct tape and deck screws we built much of our outside equipment. Some of the equipment was purchased at garage sales and some salvaged from what my friend Ronn calls the "Mall of America", dumpters and garbage piles.

This is our current compilation - it is by no means complete and will be added to as we see the need or opportunity. I've added a brief description of how one might use the tools or how they we built - one is only limited by ones imagination when either using or creating these tools.

This is our dip stand. It is built out of an old futon frame I salvaged out of a dumpster behind a local elementary school. It was one of the first pieces we made.

The suitcase. I found this piece of scrap marble embedded in concrete in an alley. Using a carbide masonary bit I drilled a hole in it and placed a 3/8 nut in the hole using epoxy to secure it. I then threaded and epoxied an eyebolt in it. The cable was threaded through and then the chain was wrapped around the cable using a quick link to complete the connection after threading it all through a silicone water pipe sleeve. The chain and cable serve as the lift point, the eyebolt merely serves to prevent the cable from sliding. How much does it weigh? Did Milos of Crete ask that of his calf?

Plyo boxes, cement blocks (Thanks ManTis!), bars and cables. The rock is because my Iron Maiden likes to lift rocks. The inner tubes act as resistance bands or "jumpstretch bands".

Our drag sleds. One is an old toboggan, the other built from 4 x 4's and 2 x 10's left from new stairs and The harness Clar made using a load binder strap.

Our tire striker for sledgehammer work. It also makes great place for my feet when doing push-ups.

Bags O' Sand. 25 pounds and 50 pounds. The bar shows one option for using them as presses or row tools. You can squat them, carry them, lift them or weight down the drag sled...use your imagination!

Here are some of the tools we use. The chains were salvaged from a local college who was throwing them away. The roll-out wheels were built using ideas gained from Ross Enamait, the PVC has many uses, quick handles, push-up bars and so on. The sock is filled with chalk. Chalk is not permitted in fitness clubs.
Old school meets new school. The railroad iron came from Clar's family farm. The notches from the spike placement points makes a great grab point for the chains. It is one of my favorite tools, curls, rows, push-ups and more. The 2010 Felt B2 answers the question asked by my friend Ronn Ritz, owner of Skunk River Cycles in Ames, IA... Question: "How many bikes does a man need?" Answer: "One more than he currently owns!"
Our chin up bar has both neutral and regular grips. The pipe flanges bolt directly into the header using 3 inch lag screws. I used 1 inch pipe and it is hung at 7'6". The rings are made from PVC Schedule 40 pipe I molded in our oven. I owe Clar a new cookie sheet. Plant optional but nice touch. Sign is made from scrap decking and hung with a old bike chain.
Our PVC sand logs. 4 inches in diameter, 15 and 25 pounds of sand in each. The wooden log I cut off the apple tree out back. All are great for Zercher carries, squats, presses and rows.
This dumbbell I found on the way home from a training ride sitting out in a pile by the curb. The price stickers were still on the plates!
It's important to always have workout towel especially when you sweat. The bench I bought at a garage sale mainly for the weights and bars. The plate stand I made out of 2 x 6, it keeps the weights from scattering.

This is the cart we use to bring our tools to share with others who are "rejecting the awful normal" at The Crucible Series. I drive.
I picked up this adjustable bench at a garage sale for $5.00. It is unused.
I made 2 pairs of these push-up blocks out of scrap materials. One pair I gave as a gift.
Here are my "snakes". Made out of 4 inch drainage pipe, I cut plugs out of wood to close the ends. They weigh 20 pounds each, the curve is nice for back squats and carries, the flex or snake-like quality adds to postural and balance skill development.
Our heavy bag, it weighs 70 pounds and is from a second hand sporting goods store. The Rocky IV display advertises that the movie is now available in VHS format. Release the inner Ivan Drago!
The Crucible gift shop. Let me know if you wish to earn a shirt. They are not given, only earned.

It's not easy being green...

2010-07-12T17:08:00.001-07:00

Or so says Kermit the Frog...When The Iron Maiden and I began our project known as The Crucible a little over five years ago one of our goals was to use what we had at hand and create as we needed. Our first pull-up bar was hung in the backyard from a locust tree using a length of manila rope and a piece of galvanized pipe. We stepped up to it using an overturned 5 gallon bucket. Our bench for pressing was made of a 2 x 10 and we had an assortment of weights. We rejected the consumption prevelant in the fitness world today, buy this fitness toy -oh, no wait, here's a new thing to buy...like a ShakeWeight...

A lot of folks will profess to being green because it's trendy. Like the local fitness club that placed paper recycling bins in the facility and told their members how green they were while parading around town in a couple of Hummers emblazoned with their club logos. I found it at best a curious contradiction.

Today I made some push-up handles for the workouts in The Crucible Series. As we have been doing some home projects I have a good supply of wood scraps of various dimensions and can always find what I need if I take the time to look. My goal in this project was to make two pairs of handles and not purchase any items.

Our weight benches are salvaged out of the trash. As we are endurance based athletes here I'm happy with a bench that will hold 200 pounds safely. I had cut the leg extension / curl attachments off and saved the foam rollers and the bars from both of them. Part of one of the benches I used for our "prowler". However I was one bar short so I dug around and found a long carriage bolt that was the correct length that I could adapt.

First I cut the ends and the bottom braces using a circular saw. I cut the ends 5.5 inches high so that I could then drill holes 1 inch down, giving me a push-up "depth" of 4.5 inches. I cut the top edges at a 45 degree angle to make them look "faster" and more aerodynamic...

The blocks sit ready to be assembled. The bars to the left are from the roller pads, the pad and silicone water pipe sit off to the right.

I drilled a hole in the end of pipe at 0.75 inches, slipped the pipe into the end block and secured with a nail. I had pre-drilled the holes as to not split the wood.

To achieve a snug fit on the carriage bolt I wrapped some scrap foam pad around the bolt and secured it with duct tape. A blast of Suave extreme hold hairspray in the foam roller pad allowed the wrapped bolt to slip in place, as the hairspray dries it helps hold it in place.

For the next pair of handles I used lengths of 1 inch ID silicone water pipe. I had some scraps left over from sleeving a 1 inch bar to make the grip a little better. Again I used some foam pad, duct tape and a blast of Suave extreme hold hairspray to get the sleeves in place.

Finally I added a bottom brace glued in place with Gorilla Glue (just the regular Gorilla Glue, I don't think they make an Extreme Gorilla Glue) and used exterior deck screws to complete the joint.

The completed push-up blocks rest atop our cinderblocks ready for use at our next workout in The Crucible Series - if I wait until then.

Find your crucible.

Rings of Inspiration

2010-07-03T05:23:00.000-07:00

When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds; Your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great and wonderful world. Dormant forces, faculties and talents become alive, and you discover yourself to be a greater person by far than you ever dreamed yourself to be.

Patanjali

Since beginning our project known as The Crucible I have been inspired by those who move beyond the confines of the boxes known as fitness clubs. As The Iron Maiden said to me once while we were in the hell realm known as the fitness club, "I see dead people". Perhaps the boxes known as fitness clubs are boxes we use to bury the dead, coffins.

Ross Enamait, MantisUSAJungleGym and my friend Shawn "The Dog" Shaw have all challenged and inspired me as I have climbed out of the coffin and back to the living. Wanting to add to my tools and keep with the philosophy of The Crucible I tested my self-belief and built a set of gymnastics rings which we used today in our first workout of The Crucible Series.

I began by taking a piece of 3/4 inch Schedule 40 PVC pipe and cutting into 25 inch lengths using a hacksaw. I determined the length by deciding on an 8 inch diameter ring and then multiplying 8 x 3.141593 or pi.

Next I took two wine corks and closed one end of the pipe and filled it with sand and then closed it with the other cork. I then placed the sand filled pipe in the oven which had pre-heated to 350 degrees F, resting it on an old cookie sheet turned upside down and letting it heat for 10 minutes.

The form rested on top of a pair of blocks. The safety glasses came in to play after having heated sand shoot across the kitchen counter on my first ring molding.

Using a pair of welding gloves I took the heated pipe and formed it around my mold and held it place while it cooled and became a ring. Since the sand was wet I used a pair of gas pliers to gently loosen one of the corks and let the steam escape, however I left the cork in place to help the pipe retain its' shape as it cooled.

Forming the ring. The corks not only hold the sand in place but provides a nice finished end to the ring.

After I had made 2 sets of rings I cleaned up the spilled sand and threaded 10 foot lengths of 3/8 inch twisted nylon rope through the rings and tied the ends off with bowline knots.

The finished product. We used one set this morning for the first workout in The Crucible Series. This set is off to California later today.

A set of rings retails from $30.00 to $45.00,I made 2 sets of rings for a cost of $17.00. One set for me and one set to share with my friend Shawn "The Dog" Shaw.

Thanks to all who have helped me find my crucible. How are you going to find yours?

CJ

“Do you have enough risks in your life to feel alive?”

2010-06-28T10:55:00.000-07:00

Our new "Prowler". Built from some scrap materials left over from new stairs and a deck, skids made from an old plastic tobaggan, the plate holder came from an old weight bench leg extension /curl (where in real life do you do that kind of motion anyway?) and the push T made from 1 inch black iron pipe. Total cost: $15.00

(Right click on image to enlarge for easier viewing)
A e-mail I received when I was in the "hell-realm" known as corporate fitness. Isn't it defeating to those looking to reach their fitness goals to have the GFX Director of the fitness club they belong to consider the seeking out of the best teachers in the best learning environment to be unprofessional?

In a few days I will begin leading a series of workouts called The Crucible Series. While The Crucible is the name of our gym it also represents the definition of our philosophy, that definition being one of a test of self-belief.

Several years ago I gave a presentation at a large fitness facility to a group of new group fitness instructors. The Director of the Group Exercise program was a figure competitor, holding a pro card and our conversations prior to and following my presentation led me to remark to Clar that I “would be honored to teach Group Fitness for her”, a remark I had been unable to make since teaching for Brenda Ann Cloud at the Rockwell Employee's Recreation Center in the late 1990’s.

In my presentation I touched on many points I felt important to being a good Group Exercise Instructor (GEI). Not only did I feel that a GEI should possess a strong well-rounded personal practice but I felt that a GEI should arrive ready to teach their classes a full 15 minutes prior to the class start rather than running in at the stroke of class time, tossing off their warm-up pants inadvertently across the stage lights and having their pants catch fire part way through their cycling class. (This really happened to an GEI who worked for me)

I also felt that a GEI should not use the class they were teaching as their own personal workout for this in my eyes was akin to a teacher learning to read alongside her students. Telling the class how drunk or hung-over they were at or from a party was not professional as well and one did not share with their class how hard they were going to need to work-out to get rid of “the bad food” they had eaten the day before.

Over the years of course my views have not been well received by the owners and the management of several fitness clubs and recreation centers. As one member told me “the members like you just fine, it’s the management and staff that don’t like you”.

Fair enough. Like I said last week, it’s all water over the dam.

The good GEI takes away a lesson each time they teach. Sometimes the lessons are provided by those trusting them to instruct them. Such is the case in the lesson given to me by one of members of the Milky Way Masters swim club who took Yoga classes with me. He liked my class because I took the time to walk around, align people and offer corrections and modifications appropriate to their skill level. Other classes he had taken in local fitness clubs seemed to be all about the instructor showing how “bendy” or cool their Yoga ensemble was.

In the lessons the mindful GEI takes away in a GEI setting enables them to better practice differentiation and discrimination (see K. Anders Ericsson) with their students. These classes are the students practice, not the GEI's practice, accordingly it should be the practice of the GEI to be a good teacher as opposed to a “participant / instructor”. (It is for the same reason a Personal Trainer does not “work-out” alongside their client.)

Originally my plan was to simply offer The Crucible Series as a workout… come along and join me for a workout. However the response has been far greater than I expected and I would be derelict in my commitment to my definition of fitness - “the ability to engage in the day to day activities that bring one joy and happiness” – if I did not offer instruction during these sessions. There is no joy in investing an hour of one's time and feeling as though this was an hour that one will never get back.
I know many are curious as to what will happen. It would not be much of a test of one’s self belief if I told you everything, now would it?

But I ask you, “Do you have enough risks in your life to feel alive?”

Feel alive with us…beginning on July 3 and continuing on July 6, 9, 12, 15, 18, 21, 24, 27, 30...5:30 AM, corner of E Ave and 20th Street here in Cedar Rapids, IA.

The Pitbull

The Crucible Philosophy

2010-06-17T08:26:00.001-07:00

Back and Triceps Day at The Crucible. The Iron Maiden and I were doing alternating sledgehammer strikes with triceps emphasis push-ups as part of our workout. The log chain adds progressive resistance and aids in awareness of postural engagement.

Over the course of the past 30 years I have provided many workshops, clinics and presentations to the public on various topics involving fitness. At times my presentations were solo and other times my wife, Dr. Clar Baldus, PhD presented with me, sharing her expertise on many of the psychological constructs related to effective change. Our audiences have ranged from grade school children, local triathlon clubs, Physical Therapy Clinics and members and employees of nationally known fitness clubs, Yoga students at the park. Never did we charge a fee, instead choosing to share our knowledge gained through experience and education in our efforts of shifting the present floundering fitness paradigm to a model that would yield better results for the American public.

In the fall of 2006 I was fired from the fitness club where I was teaching several Yoga classes. The management informed my students that I had been fired prior to informing me and then refused to meet with me to discuss why I was being fired. It’s all water over the dam. My students were upset and as I had been fired part way through the current session many asked for and received a refund for the classes. One of my students asked if I had plans to teach anywhere. When I told them I did not have a place to teach or the financial means to open a studio he offered me his home to finish out my classes. So on our regular night we met and shared a Yoga class together. The class offered to pay me but I declined. In my heart I saw the gift from my student of a place to teach as payment in full.

Since that time Clar and I have been working on our project known as The Crucible. It began with the odds and ends left from assorted weight sets and has grown into a wide variety of equipment that we use ourselves for our workouts. It is our gym and where we workout. All are welcome.

In that light we are offering a series of workouts begin on July 3 and continuing on July 6, 9, 12, 15, 18, 21, 24, 27, 30...5:30 AM, corner of E Ave and 20th Street here in Cedar Rapids, IA. It is how we workout, these are not “fitness classes”. If you like you are welcome to join us for our workout. If not, we’re good with that as well. All you need to bring is a towel, water and maybe a notebook. The workouts are planned for an hour and if some of you haven’t had enough we could go longer. Leave your wallet at home.

A recent workout involved wide-grip pull-ups, narrow grip pull-ups, step-ups, lunges and various types of push-ups using a PVC pipe and quarter mile runs to effect different muscular responses. Another workout used our drag sled, sandbags and 6 foot log chains to work our legs and cardiovascular system until most of us just didn’t want to work our legs or cardiovascular system anymore.

Last year I invited a client to come and join me for a session in The Crucible. When I invite someone to join me in The Crucible it is an invitation, one does not charge for invitations. Later he told me it was one of the best workouts he had had in a long time. I invited him back for a second workout, the appointment was made and then cancelled due to family commitments. Casual comments were made about getting another session in but never followed through on. The Crucible philosophy is that I’m not going to beg someone to workout with me. Either you’re in or you’re not. It’s pretty simple.

The only way to wrap one’s head around the philosophy of The Crucible is to find it and embrace the test of self-belief. I have many letters on file from various people in the fitness industry, for instance a local physical therapist said “CJ is a wonderful trainer and unfortunately misunderstood by many”. At first when I read this it pissed me off. Now I view it as a compliment. I am misunderstood by many. Another fitness program director for a large corporate facility said “I believe his abilities are among the best in the industry”.

Perhaps.

Several years ago I partially stepped away from Personal Training and last month completely stepped away. When Nick Mallet gave me my nickname “The Pitbull” I realized I was no longer a Personal Trainer but rather a “Fitness Catalyst”. To me much of Personal Training has denigrated a glorified babysitting, where the Personal Trainer leads the client around the fitness club, looks at a card and says ‘biceps curls are next’. For eight hours a day. This is not me.

Psychologist Abraham Maslow tells us that attraction to and exploration of the unknown is a component of good psychological health. (Maslow, Journal of General Psychology, 68:111-125) For some the philosophy of The Crucible might be unknown to them and it will remain that way, unknown, sadly perhaps forever.

For others it could be an examination of self-belief as it was for me.

Find your crucible.

Causal Reality

2010-06-03T07:09:00.000-07:00

Our new drag sled. "The Rock from Penticton" rests in the sled. It followed us home after UltraMan Canada in 2005 after The Iron Maiden noticed "it looked fun to lift".

Unknowingly when Clar and I began our project known as The Crucible a couple years back we had started to “define our consciousness”. The process had started for me over ten years ago when I moved to Hawaii to attend massage school and through what Ken Wilber describes as “witness consciousness” had grasped a greater understanding of the flaws within the current fitness model and the resulting causal reality.

As we have expanded our tools in The Crucible we chose to make the tools we could. Maybe the upholstery doesn’t match but it the case of the piece of 22 inch railroad rail I use to lift during some of my workouts, weight is weight.(I have learned it is not a good tool for tricep movement such as nose breakers as it is rusty and sometimes rust flakes off and gets in ones’ eye. Experience is a good teacher.)

I wanted to add a drag sled to our choice of tools. Not having the $550 for a Prowler I set out to use what I had on hand. Inspired by the work of Ross Enamait and liking to use saws, drills and Gorilla Glue I built my own drag sled.

Using a piece of scrap half-inch plywood I cut two layers to fit inside the bed of my plastic UltraToboggan. Originally purchased to go sledding with my Gordon Setters it fell into disuse when it became apparent everyone wanted to steer when we went sledding. I then glued the two pieces together and held them together using #10 x 3/4 inch pan head sheet metal screws.

Next I applied a layer of Gorilla Glue to the underside of the plywood and placed it in the bed of the sled. From the underside I secured the UltraToboggan to the plywood using several more #10 x 3/4 inch pan head sheet metal screws. Since I will be using this on grass the exposed heads are acceptable.

A scrap piece of 2 x 10 fit perfectly in the bed about 1/3 the way back from the nose of the UltraToboggan. I glued it in place, using even more Gorilla Glue and screwed it using 21/2 inch Phillips drive deck screws.

With a 9/32 inch drill bit I made two pilot holes for the 3/8 x 4 inch lag thread eyebolts to be placed in the 2 x 10 block. After placing the eyebolts I then took an 18 foot piece of 5/8 inch poly-braid rope, passed it through a 30 inch piece of Sil-O-Flex 1 inch ID water pipe, knotted the rope to center the pipe and then tied the ends of the rope to the eyebolts using bowline knots. Using zip ties and a Hozan tool the ends of the rope were secured. The pipe serves as a push/pull bar. Finally I added a cleat to the rear of the UltraToboggan which allows one either secure the sandbags of weights in the sled or as we did this morning hook two lengths of 3/8 log chain and allow to trail behind providing additional drag in the grass. We made several 25 pound sandbags, using old canvas bags purchased at the military surplus store. These serve as the weight for the sled in addition to their use in carry drills and the like.

All of the wood, glue and screws I had around the house from various other projects. The only item specifically purchased for this project was the rope. Often times, as was the case with the rope, hardware stores will have discounted ends off of rolls of rope, chain and aircraft cable in bargain bins. The rope cost was half of retail, $10.00.

This morning after a long dog walk with Brodie and Lennox, a good warm-up we did push / pull drag sled repeats on the field, carry drills with the sandbags and step-ups on the bleachers with sandbags and chains.

It was a nice way to explore causal reality.

"Their clothes don't match" or The Crucible Philosophy

2010-05-16T09:01:00.000-07:00

Many years ago I went to Europe with Clar and chaperoned for a group of high school students on a four week trip through many different countries. We toured through several countries that at the time were behind The Iron Curtain including what was then Czechoslovakia. As we entered Prague in our tour bus some of the students were dismayed as they observed of the locals on the city streets that "their clothes didn't match".

Like, for sure, OMG! You are so right, "their clothes didn't match". Like OMG!!!

Fast foward ahead a few years and I find myself getting called in to the front office of a "premier fitness club" during the middle of a workout and being told I can't workout in the blue jeans I was wearing. Like OMG!!!! A couple of years later I am told at another "fitness club" that my wearing of blue jeans as workout attire is extremely inappropriate and must be stopped. Like OMG all over again!!!!

This morning I was making a plate and bar stand when a knock came on my back door. My next door neighbor was coming back from a training ride and he noticed a pair of ten pound cast iron plates and a single spin-lock dumbbell bar sitting by the curb where some people had moved out of their house. I walked down to the curb and brought them home. Unused, the price stickers were still on the plates.

It kind of makes you wonder?

This is a picture of Marilyn Monroe, lifting weights in blue jeans. A copy hangs in The Crucible. Find your crucible

Reinventing the wheel

2010-05-15T18:08:00.000-07:00

Often when The Iron Maiden is away I will find myself getting into trouble. One such instance was many years ago when she was in London on business and I was left home alone I went out mountain biking with my friend Mike McConaughey. Going down a hill my forehead met a log while my helmet remained in my pick-up, protecting the front seat of my truck. I had a pretty bad headache for a few days and set the alarm clock to wake me up every couple of hours. When I picked Clar up at the airport she noticed a big bruise and scrape on my forehead and forbid me to play with Mike anymore.

This morning I bought 100 pounds of cast iron plates, an adjustable bench, a 6 foot chrome bar, a pair of dumbbell handles and spring clips for $50.00 at a sale. Our project continues to grow. The philosophy strengthens.

Next was trip to Home Depot where I purchased the items needed to make a wheel for The Crucible. I got the ideas from this video:

I modified the wheel a bit. Rather than using duct tape I used a cast off piece of one inch ID silicone water pipe to house the bolt. To help secure the bolt in the sleeve and keep it from wobbling I took a section of an old foam camping pad and wrapped the bolt, securing it with strapping tape and then slipping the wrapped bolt into the sleeve and then assembled the wheel. The silicone water pipe serves the same function as the hose clamps do in the video.

Total cost: $16.00. When The Iron Maiden gets home tomorrow she'll be the second person to use it.

Find your crucible

Proverbs 29:18

2010-05-14T07:34:00.000-07:00

A little more than five years after getting kicked out of the first of three fitness clubs (along with The Iron Maiden) for publicly expressing my opinion that the “fitness club and fitness industry is partially responsible for America’s obesity epidemic” I have come to realize I had been brainwashed into believing I needed a “fitness club” to workout in or at.

I was extremely wrong in this belief.

Fortunately we have had the opportunity to workout in some of the few remaining gyms across the country including one here in our town known as The Anvil. I’m not sure how it, The Anvil, came to be but the chance to workout there helped shape our project known as The Crucible, with crucible defined as a test of self-belief.Over the past couple of years we have been building our own equipment, buying some used equipment and purchasing new as we deemed necessary. We have chosen to work within the space we have, expanding as possible, in terms of equipment but most importantly in terms of horizons and vision.

For where there is no vision the people perish. (Proverbs 29:18)

For some time we have wanted to incorporate sledgehammer striking work into our routine. Not having space for a tractor tire I spent some time looking at ideas to make our own tire striking stand. Yesterday we went to the lumber yard and came home with the materials to build our stand. This was our materials list:

2.5 inch deck screws, Phillips drive

3.0 inch deck screws, Phillips drive

1.25 inch deck screws, Phillips drive

(1) Pressure Treated 2 x 10 x 8

(1) Pressure Treated 2 x 4 x 8

(3) Simpson Strong Tie Connectors, LSTA12

(1) Cinder block

(2) 48 inch lengths of ¼ inch aircraft cable

(4) ¼ cable clamps

(1) old car tire

Electric drill, drill index, 3/8 inch spade bit, P2 drive bit, tape measure, square, a couple of pencils, Loctite Blue, ½ inch socket wrench, wood glue.

Begin by laying out the cinder block and tire next to each other and measuring their combined length. Determine the length of which to cut the 2 x 10 to accommodate the 2x4 cleats as shown in the photo. (Our boards were cut to 42 inches.) Using Simpson connectors connect the two cut planks together using the 1.25 inch screws.

Next cut a 2x4 cleat to place across the back of the planks. Lay the cleat flat, glue and secure using the 2.5 inch screws. Place the cinder block as shown in the photo, roll the tire into place and after cutting another 2x4 cleat place it flat and directly in front of the tire. Glue and screw in place.

Cut two lengths of 2x4 to place as cleats alongside the tire. The cleats will be placed on edge and later drilled so that the cable can be passed through them and used to secure the tire. From the underside of the joined planks drive 3 inch screws into the cleats. (You did take the tire and block off for this step didn’t you?) Use the remaining 2x4 to create two short blocks to place alongside the tire / cable cleats.

With the 3/8 spade bit drill four holes as shown and pass a length of cable under the tire and then over and through the tire. Secure as shown with cable clamps, using a drop of Loctite to help keep your nuts locked down.

The weight of the sledgehammer one uses depends on your fitness level. We have an 8, 10 and 16 pound sledgehammer. Here’s a good link for ideas on sledgehammer work and learning how to think outside the box! I find Ross Enamait's concepts inspiring and suggest taking a further look at his site: http://www.rosstraining.com/blog/

Find your crucible.

An order of chain "on the side"...

2010-05-11T06:50:00.000-07:00

Shoulders and cardio this morning...15 minute warm-up on the studio bike, RPE 6, then 8 rounds of seated dumbbell shoulder press / 2 minutes on the studio bike, then 8 rounds of Arnold presses / 2 minutes on the studio bike, finishing off the shoulders with side lateral raises "Crucible Style". "Crucible Style" was achieved by taking a length of log chain, passing it through a 24 inch piece of 2 inch PVC pipe and securing with a carabiner to prevent slipping. The FAT grip offered by the PVC pipe challenged the body in a different fashion than side lateral raises done with dumbbells.

Find your crucible

46 minutes, 36 seconds

2010-05-07T09:40:00.000-07:00

One of my favorite workouts is to take a CD and put it in the player and note the total play time and then do my workout. I stop my workout when the CD ends, it helps me focus on the task at hand, to wisely use my time and do my workout. Today was a light shoulder and leg day so I popped in some Dropkick Murphys and noted the play time of Meanest of Times, 46:36.

I had my Schwinn Airdyne (AD) set up prior to hitting play and as always had my workout planned. I set the AD timer for 60 minutes and I rode the AD for 10 minutes at 70% MET level, then at 10 minutes hopped off and did a set of single leg lunges with dumbbells. As I reached the foward part of the lunge I brought the dumbbells over head into a overhead shoulder press. I did each leg 6 times, thereby getting 12 reps for my shoulders.

On the Schwinn Airdyne leaving the bike allows you about 90 seconds to do a set and not have the timer shut off. So I hopped back on the AD and rode for 90 seconds and then leaving the timer at pause did another round of lunges and shoulder presses.

As the final song played out I had completed 10 rounds of lunges and shoulder presses and reached my caloric goal for today's workout. Total time 46:36.

I believe that one should practice what they preach. Lately I have been placing these workouts on The Crucible facebook page, usually using the workouts I have used with clients to illustrate my point. I hope you find these helpful in finding your own crucible.

Channeling the Shute, Part Two

2010-05-02T11:12:00.000-07:00

In the movie Vision Quest there are a great many lessons to learn. It is not just not about what happens in the six minutes as Louden Swain learns but also to not miss the moments that allow us to create...this weekend The Iron Maiden and I created some logs to make greater use of the outdoors for our workouts...we went to Home Depot and bought the following:

One 10 foot length of 4" PVC pipe
Four 4" PVC caps
150 pounds of sand (We'll be using this for later projects in The Crucible)
A box of #10 x 3/4 inch pan head Phillips drive sheet metal screws

If you wish to make your own log you will also need a hacksaw, a electric drill, a Phillips drive screwdriver or Phillips drive bit, a 3/32 drill bit, a marker and a tape measure.

Using a hacksaw The Iron Maiden cut the 10 foot length of PVC pipe into two five foot lengths.

We placed one of the PVC caps on the end of each of the tube and using a cloth tape measure marked three equidistant spots on the cap one inch up from the edge of the cap. At those spots a 3/32 hole was drilled and screws were placed to hold the cap in place.

We then determined how much sand to place in each tube affter weighing the PVC tube and PVC caps and finding out they weighed 10 pounds total. The Iron Maiden then added sand to make her log appropriate for her. After adding sand for my own log I decided to take some out and go a little lighter and learn how to work with my new piece of gym equipment. The Iron Maiden said she was impressed with my good judgement and ability to check my ego.
Using the two remaining PVC caps we repeated the above steps of drilling and using the sheet metal screws to seal the sand within the tube.

The use of the logs are only limited by your imagination. Push-ups, shoulder presses, lunges, squats, chest presses and rows are moves that come to mind. Contact me at the address in the header "Training At The Crucible" if you have questions or would like to join us for a round of log.

Find your crucible.

Channeling the Shute

2010-04-29T07:59:00.000-07:00

"My name's Louden, Louden Swain. Last week I turned 18. I wasn't ready for it. I haven't done anything yet. So I made this deal with myself. This is the year I make my mark."

Vision Quest, 1985

Interested? Come find The Crucible.

Or find your crucible.

Going to the Fat Bar…

2010-04-27T08:02:00.000-07:00

At The Crucible we reject the “awful normal”, with the “awful normal” including the created dependence upon those items which mechanically condition people into believing these items are ‘needed’ to succeed. "Required " memberships in “fitness clubs”, Ab-Loungers, Shake Weights and buying a $10,000 triathlon bike to complete your first sprint triathlon all fall into the “awful normal”.

Much of our equipment is purchased second-hand, some was built, like our pull-up bar, with materials we had at hand. Using a pair of cut to length of 2x6’s bolted to the rafters with 3/8 inch carriage bolts, a piece of galvanized pipe was slipped into holes drilled into the 2 x 6’s and secured from slipping with #10 pan head screws acting as stops. Coupled with a full set of JumpStretch bands, carabiners and related items it is a functional station.

Lately I have been intrigued by FAT BARS. Not a place where those who are metabolically challenged go to meet others with like conditions but rather FAT BARS, weight bars for free weights that are of a larger diameter than your standard weight bar. Like The Rock from Penticton, incorporating different stressors while lifting weights challenges the body and creates adaptation and growth for athletes.

To purchase a long FAT BAR new would cost close to $300, a shorter straight FAT BAR would not be much less. Looking around the house I decided I could create my own set of FAT BARS. Here’s my shopping list:

One full length of 2 inch PVC pipe, then cut with a hacksaw to two pieces, one 44 inches long, one 24 inches long, save the discard.

Two 2 inch PVC end caps

Several lengths of roll foam pipe insulation, to fit snugly inside the PVC pipe

One 6 foot length of 3/4 inch black iron pipe

One 44 inch length of 3/4 inch black iron pipe

One can of Suave Extreme Hold Hairspray

Eight # 10 x 1 inch pan head sheet metal screws

You will also need a hacksaw, electric drill, 9/64 drill bit, PVC pipe cement, an 1 1/8 inch spade or chipping bit and a roll of duct tape.

Begin by centering a 44 inch piece of pipe insulation on the 6 foot length of pipe, do the same with a 24 inch piece of insulation on the 44 inch length of pipe. Use duct tape to tightly wrap and secure the insulation in several locations on both pipes, bringing the diameter to one SLIGHTLY LARGER than the inside diameter of the PVC pipe.

Using the Suave Extreme Hold hairspray shoot a blast into the PVC pipe and with the spray still wet work the shorter pipe/insulation combo into the 24 inch PVC pipe. Center the pipe so 10 inches of bare pipe extends from each end. Set aside.

Getting the longer pipe/insulation combo will take a little more work. I clamped the PVC into the pipe jaws on my bench vise and then sprayed the Suave Extreme Hold hairspray into the PVC. I began working the pipe/insulation combo into the PVC, adding a little Suave Extreme Hold hairspray from time to time to help slide…the friction warms the tube and allows it to slide. Keep working until the bar is centered.

As I wanted a more finished look to the long bar I then drilled a centered 1 1/8 inch hole in each of the end caps with the spade bit and then slid the end caps over the pipe and cemented them in place using PVC cement. This is an optional step, the pipe insulation itself holds the pipe in place through force fit.

Using the 9/64 drill bit I then drilled two holes middle centered and opposite to each other on each bar, drilling through the PVC pipe and the iron pipe. On the long bar I did the same at each end of the PVC pipe near the end caps. Using an electric drill I placed the #10 pan head screws through the PVC and into the iron pipe further securing the pipe within the PVC pipe.

FAT BAR work is a compliment to one’s regular training. Attention to joint alignment and integrity is crucial and special attention should be paid to grip specifics as they relate to carpal alignment. No “puppy dog paws”!!!

Finally working with materials I had around the house my total investment was $12.78, the cost of a piece of 6 foot iron pipe. I rode my bike over to the hardware store to get the pipe, not using any fossil fuels and rejecting once again the “awful normal”.
Our finished FAT BARS sit atop our dip stand, made from a salvaged futon frame and salvaged lumber. It is superior to many "fitness club" dip stands in that the hand rails angle in, accommodating the fact that all shoulders are not the same width, utilizing a principle known as differentiation and discrimination. (Sadly to most "fitness experts" this principle is foreign to them and rarely applied in "fitness clubs".)

If you have any questions regarding constructing or using you own FAT BAR feel free to contact me.

Find your crucible.

Is It Long Enough?

2010-04-19T04:35:00.000-07:00

When I worked in the hell realm I see as the "fitness industry" I would often hear the lament that the eight pound pink dumbbell divas who inhabited the facilities "didn't have enough time to get through their workout". Once one of these divas told me the 2.5 hours allotted for use of the babysitting services wasn't long enough to get in a workout. I would smile inwardly at the excuse as the diva changed her outfit for the umpteenth time to match the Head Hen's Shiny adidas Track Suit and clucked excitedly with the other "chick-kee-tahs" over the latest fat blast diet in Muscle and Fiction Hers.

Over the past few weeks I have been seeing how much work (not socializing) could be completed in 75 minutes with clients at The Crucible. Always one to walk the talk I have been setting the timer and getting after it, no clothing changes and little socializing beyond an occasional chin chuck of a receptive Gordon Setter.

Yesterday was chest and biceps day for me. I began by setting up the Schwinn Airdyne, a straight bar for curls and a flat barbell bench press station. I placed 70% of my 1RM for both the curls and the flat barbell bench press. I began with 3 minutes on the Schwinn Airdyne at 70% of my maximum MET level, then hopped off and did 12 reps of bench press. Back to the Schwinn Airdyne for another 3 minutes and then off for straight bar curls. Back to the Schwinn Airdyne for another 3 minutes and then continuing to cycle through until at 75 minutes I had completed 8 sets of flat barbell bench press and straight bar curls and 51 minutes of cardio on the Schwinn Airdyne. My caloric expenditure was 720 calories.

Not having enough time to workout is an excuse borne of poor planning. And fiddling around.

Find your crucible.

No time to lift is an excuse

2010-04-05T06:55:00.000-07:00

The other day we heard the "basement comment" made about The Crucible. As in "oh, you poor soul, you don't belong to a fitness club"...well honestly most "fitness clubs" are a waste of time. You spend 30 minutes in transit time, another 15 minutes in checking in, putting your bag in the locker, etc and then standing around waiting for the eight pound pink dumbbell divas to get out of the way and quit talking about how so and so got robbed on American Idol. Or there is some Muscle and Fiction DEVOtee doing barbell curls in the power rack..

When I was in the hell realm known as the fitness club or recreation center I would often hear how people claim they did have time to lift weights. 99% of the time it was the previously mentioned groups that claimed this. Last week I took a look at the clock, noted the time and in 60 minutes did the following work-out:

Flat Bench Press 2 sets, warm-up, the proceeded with the following 8 rounds of:
Flat Bench Press / Standing Dumbbell Biceps Curls / Seated Dumbbell Shoulder Press

For each set of Flat Bench Press I "increased the microload" on the bar by using the 2.5 pound plates and "laddered" the weight up.

All sets were done by 12 reps, using a 2/1/4 count pattern, making each set last about 75 seconds and with specific attention given as always to technique, execution and concentric, eccentric and isometric phases of the lift.

Dog biscuits were awarded between rounds 4 and 7.

"No time to lift" is an excuse. As is poor planning.

Commitment

2010-04-01T04:09:00.000-07:00

Commitment.

Above, a disturbing image perhaps but one which displays to me commitment. Commitment I have been lacking in my own personal practice.

It is said those who saw Thich Quang Duc immolate himself during the Vietnam War noticed a look of bliss upon his face as he completed the first step of his protest. Bliss found only through difficult practice and commitment.

In the spring of 2007 I walked away from Personal Training. Largely because I felt a lack of commitment from those who expressed desire to work with me - I grew increasingly frustrated with repeatedly asking those who wanted to change to provide me the input to that I could offer them tools for change. Input turned in late, half-completed or not at all only served to distract and frustrate me.

Over the past couple of years I worked on occasion with clients, of those only two made significant progress and then on their own kept their momentum going. There were plenty of tire kickers and last minute come lately wanna-bes but I have come to realize they only serve as distractions to my path.

Still struggling with these distractions to my path I offered my skills, my experience time and time again. However it is only when we make tough changes, deliberate changes that the practice yields results. So I have chosen to enter retreat, to step away from these distractions and work intensively on my own personal practice. I must make these tough changes for my Self.

In describing her experiences with retreat dharma teacher Elizabeth Mattis-Namgyel relates "Sometimes people feel that one should teach if one's had instructions and practice. Haven't all the accomplished practitioners sought spiritual development through intensive practice? People often think retreat practice is a withdrawal from worldly life and I suppose it can be. But as I watched myself running around, distracted, thinking only of myself, I wondered if going into retreat practice wouldn't be the most meaningful thing I could do. I can't express the joy I felt in retreat. I knew I was making the best use of my time when I was there. At times I felt isolated, but this lonliness stirred my heart and in the end I never felt so engaged and connected to the world. Somehow that has never left me."

For me, my personal practice has suffered from distraction. In retreat I step back and learn to engage first with Self, then layer the engagement carefully with others only if that path is clear to me. Realization, gained in learning to do for Self then offers a Way to do for others.

Find your crucible.

Pink Eight Pound Dumbbells

2010-03-31T07:28:00.000-07:00

When I was in the hell realm known as the fitness industry I saw many things done I will never fathom. Supposedly executed in the name of “fitness”, “exercise” and “working out” these movements baffled me until I realized the masses had been duped by the fitness industry into believing they were “doing something” and that this vague instruction would actually lead to results.

To cite The Bertram Brawler ‘stupid kids piss me off’.

So do eight pound pink dumbbells.

As a result of the infection of fitness clubs with Group Exercise classes that teach weight lifting in a large group setting we see the that infection, the infection of the eight pound pink dumbbells mindset spread into the weight room. These “classes” provide little in the way of instruction and sadly the “instruction” when carried over into the weight room for the form and execution is all wrong and leads to injuries.

For, contrary to popular opinion life is not eight pound pink dumbbells.

Those of us who have spent real time in the weight room see it all the time. One of the eight pound pink dumbbell devotees, sometimes even a Certified Group Fitness Instructor with a clipboard, comes out of the Group Exercise “classroom” and ties up a flat bench in the weight room for an hour (or longer) with one of her friends. They get a pair of 8 pound dumbbells (mercifully most dumbbells in the weight room remain made of metal although fitness clubs will probably get colored weights in now that kettlebells come in colors) and begin to “shape” and “tone” because they don’t want to get “bulked up”. They do lunges, triceps kickbacks, biceps curls, lawnmower rows, chest press, chest flies, shoulder presses, squats ALL with the same 8 pound dumbbells. (And if you have to ask why this doesn’t work or yield results then find a blog that extols the benefits of training with “TV’s Toughest Trainer, Jillian Michaels”. Become a facebook fan, you’ll be happy there with all your pink dumbbell friends.) Then sometimes they get a BOSU or a Swiss Ball and tie up a big space in the fitness club and make it really hard to watch the TV’s and catch the latest infomercial for The Insanity Workout. Or better yet, the Head Certified and shiny pink adidas tracksuit attired Group Fitness Instructor comes out with all her flock and they cluck, preen and lift their pink eight pound dumbbells together.

I work hard helping people get past the "pink eight pound dumbbell waste of time". (I have worked hard myself getting past my pink eight pound dumbbell mindset. One way I did it was not to hang around people who lead an pink eight pound dumbbell "life".) The other day a client was lifting 25’s for their final sets of incline presses. The three prior sets were all done 25’s as well, 12 reps each set. I said nothing. The final set as they approached 10 reps I said “keep repping it out”. 12 reps passed and then 13, 14, 15, 16 and finally on 17 they were gassed. 12 reps x 25# = 300 pounds. 17 reps x 25# = 425 pounds. 300 pounds vs. 425 pounds is 41%.

Get rid of the eight pound pink dumbbells in your life.

Find your crucible.

I See Dead People

2010-03-29T08:07:00.000-07:00

This past weekend while I was out for a 5 hour Gravel Goodness®©™ ride with Big Al, Crazy Pete and The Reverend my wife Clar, aka The Iron Maiden was out running errands after her workout. She ran into an acquaintance who told her she and her husband were on the way to the recreation center to workout. The day was one of those days waited for all winter here in Iowa, sunny and almost 50 degrees and working out inside seemed incomprehensible to both of us as Clar shared her story with me.

What really cracked us up was that The Iron Maiden was asked by this acquaintance if we still were working out in our basement. She had replied in the affirmative and was told that it motivated the aquaintance and her husband to get in the car and drive to the recreation center to workout.

Ugh.

I think back to a time when I was that way. Dead. Once we were in that very same facility and Clar intoned without emotion to me “I see dead people”. I see dead people. Walking around like regular people. They don't see each other. They only see what they want to see. They don't know they're dead.

Perhaps this was the beginning spark to the fire of our witness consciousness. Dead people. I also think back to the first modern fitness club we belonged to. It promised a new image to the members. There was this man who came in on Monday, Wednesday and Friday. He wore the same shorts and t-shirt each day as he placed a book on the plastic reading tray, climbed aboard the Stairmaster and locked his arms for a tricep Stairmaster workout. After 20 minutes he would head over to the Universal circuit and do the same lifts that were prescribed to all new members at their “individual” orientation and return 2 days later for the same cyclic existence.

Thirteen years later we joined the same fitness club that while changing its' actual physical location had not left the old image behind but had merely undergone an extreme makeover. Shortly after becoming members again and receiving our nifty key ring swipe card we went in for a workout. Sadly it came as no surprise to see this same individual come in on a Wednesday, approximately four thousand seven hundred and forty five days from the last time I had seen him and after he located a plastic reading rack he went through the exact same workout. For him it was about his one thousand nine hundred and fiftieth workout. He looked exactly the same. To me he appeared to be one of the dead people.

Maybe he was happy, content, secure in a routine that worked for him. Apparently, ‘perhaps’ it worked for him. I’ll never know.

Neither will he.

The Pitbull

“Some people die when they are 40. We just don’t bury them until they are 70" George Sheehan

Die Posers Die

2010-03-21T09:54:00.001-07:00

I am always amazed at the number of people who tell their friends thay are following "C.J.'s strict diet" and then you take a look at them and it obvious they are not following "C.J.'s strict diet". It's like a few years ago when I was still in the hell realm known as a commercial fitness club and there was this soccer mom who would come to my Group Cycling Class I taught and tell people she was "training with me and helping me get ready for my races". Huh? The other day this guy told me he was doing a "Crucible Style Workout" in one of the local fitness clubs. I know he meant no disrespect and such but it struck the Iron Maiden as kind of laughable that one would think they were doing a "Crucible Style Workout" in a fitness club with 48 freaking TV's in the weight room and some wuss music dribbling out of the speakers like, well we all know what dribbles...it's for the same reason I refuse to write programs and then just hand them out to people because most people don't know the how to lift the basics much less a specialized move. Right now I train only with the Iron Maiden, she shows up ready to lift, she takes notes. It's not like I haven't invited other people to lift with us at The Crucible but it seems as though no one really has the commitment to show up and lift or to Pedal and Puke except the folks I call The Guilty Party. Nietzsche wrote"I test the power of a will according to the amount of resistance it can offer and the amount of pain and torture it can endure and know how to turn it to its advantage". I realize there is a finite limit to what people will endure, some are willing endure far more than others, those individuals are willing to endure to reach their goals, the work is not sacrifice but rather the path that while at times may seem difficult to these individuals seems impossible to the lesser being, the lesser being attempts to convince the enduring individuals that their goals are selfish, self-centered or impossible to protect their own feelings of inadequacy and fear of sacrifice. Find Your Crucible.

While NYC slept...

2010-03-12T10:35:00.000-08:00

This February we were in New York City for a few days. A huge snowstorm paralyzed the city. The hotel weight room is kind of small but workable, no chin up bar, so opening the door to find The Crucible I was able to find a place to gain a new skill in doing fingertip chins. Later in the day after hiking through the snow to my favorite haunts in Greenwich Village we learned about tequila from a friendly bartender in SoHo.

The Iron Never Sleeps...

2010-03-10T10:32:00.000-08:00

Training earlier this winter in The Crucible with The Iron Maiden...the chains came from a wind screen curtain that protected the open side of the kiln shed at Coe College when I was a ceramics student back in about 1984. Recycled and rusty, yes...but still capable of providing progressive resistance...the chains that is...

The sweatshirt I am wearing is an old friend, purchased at the 1994 Double Iron Triathlon where I officially finished my first Double Iron Triathlon (4.8 mile swim, 224 mile bike and 52.4 mile run) a full 5 weeks PRIOR to completing my first iron-distance triathlon (2.4 mile swim, 112 mile bike, 26.2 mile run). Unknowingly I was laying the groundwork for The Crucible in 1994.

I didn't drive to this crucible either. I flew. Here I am knocking out some chins with Kailani and Kaipo Ribeiro, sons of Alexandre Ribeiro at the finish line at the 2009 UltraMan World Championships on the Big Island of Hawai'i. Their father had just won his fourth UltraMan World title.

Find your crucible

The Iron by Henry Rollins

2010-03-09T09:48:00.000-08:00

The Iron by Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself. Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes.

Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me a hard time. I didn't think much of them
either.

Then came Mr. Pepperman, my adviser. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard.

Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I starte dto think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing.

In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in. Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say **** to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live.

Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Finding The Crucible

2010-03-09T09:42:00.000-08:00

Recently I presented a free Fitness Clinic geared to the general public. It was the first time in several years that I have done any clinics for the public. During the clinic I mentioned The Crucible, a project that my wife Dr. Clar Baldus and I have been working on since 2005.

The Crucible is not a fixed place. It is a philosophy. Some of our crucible is built in our basement, some is in the backyard and we find it on the streets and on the steps up the hill to the high school near our home. It is here we find the equipment we have chosen to use in our workouts.

It is a common misconception that one needs to belong to a fitness club or recreation center in order to reach their fitness goals. There are two points of view on this subject, for example a study by IHRSA (International Health, Racquet and Sportsclub Association) shows that members who use health clubs are more likely to adhere to an exercise program. It is important to note that there are nine thousand-seven hundred and fifty (9750) IHRSA member fitness clubs in 78 countries are described on the IHRSA website as “high-quality, for-profit businesses operating in the health, racquet and sportsclub industry”. On the flip side a yearlong study conducted by Stanford University School of Medicine showed significantly greater exercise adherence for those who exercised at home over those who exercised in a group setting. I came across this study in the owner’s manual for the Schwinn Airdyne we purchased for The Crucible. The Schwinn Airdyne is a very popular and enduring piece of exercise equipment often sold for home exercise use.

(The above paragraph illustrates a very real issue facing our world today. In a world where the use and understanding of what Common Sense, Personal Responsibility and Accountability and Conventional Wisdom truly represent have all been sacrificed at the Altar Of The “Spin-Meisters” who have utilized this issue to their advantage, spinning data to their benefit, clouding and obscuring what was formerly clear and obvious and using the resulting confusion for their clients financial gain. As Doug and Chip Heath state in their book Made To Stick “Ethically challenged people with lots of analytical smarts can, with enough contortions, make almost any case from a given set of statistics”.)

I run The Crucible the same way I run my other business. I do not work well with those who have become learned helpless and need their hand held every step of the way. If you are one who attributes success in life to “luck” and expects “luck” to help you reach goals we are not going to mesh well and I will tell you to save your money and find somebody else who will tell you and let you “do something”.

If I invite you to come and train with me at The Crucible there is no charge. I don’t beg, extend endless invitations or reschedule invitations. I have done enough selling of my soul in the hell realm I call “the fitness industry”. The last time I have invited someone to join me for a workout is October 2009.

If you want a session or two or three in The Crucible they are $60.00 per 90 minute session. You need a notebook, a pencil, your own waterbottle and must have the desire to work and not “just show up” or “show up just on time”. Last fall I had a client show up 15 minutes late for his session. He offered the excuse that he was late because he had to set out the garbage cans. To me this shows a total lack of respect for himself as well as me, my time and a total lack of commitment to his goals. I declined to reschedule him ever again. I would not hesitate to the same to you if you showed up late.

In all realms fitness success is where you find it. The Crucible is where you find it. If one wishes a little assistance in creating a crucible, in a crucible being a test of self-belief contact me. I’m good with those who want to take what they have learned from me and create their own crucible. I prefer to see that. This independence represents growth of the Self. My model for fitness is different what is commonly presented in fitness clubs and recreation centers in that I individually educate my clients, I challenge them to bring to the table their ideas, not making my clients solely dependent upon me for their success but instead being a tool, a part or component of their success.

In finding and creating my own crucible and taking it with me on my travels is where I find my freedom.

Find your crucible.

The Pitbull

Our Current Equipment List

2010-03-09T07:47:00.000-08:00

Pairs of Dumbbells in 5, 8, 10, 12, 15, 20, 25, 30, 35, 40, 45, 60 Weights
Tuff-Stuff Vertical Knee Raise / Dip Station
Tuff-Stuff Back Extension
Tuff-Stuff Adjustable Incline Bench
Pull-up Station
Flat Bench Press
Precor 9.21 Treadmill
Schwinn Airdyne
BodyBike Studio Cycle w/ Shimano Clipless Pedals
4 3/8” Log Chains for Progressive Overload Work
Cast Iron Free Weight Plates
Assorted bars for free weights (EZ, 7 ' straight with rubber grip, two 6’ Straight, 4’ straight, 6' FAT BAR, 4' FAT BAR)
4 dumbbell handles for use with cast iron plates
Assorted handles (Single D, Close Grip)
JumpStretch Bands (20#, 40# and 70#) for Progressive Overload / Assistance for BodyWeight Work
18 and 35 # Kettlebells
Various Loading Tools, Chain Clips
Spring clamp collars
Olympic style collars (1.5kg)
The Rock from Penticton
Railroad Iron
Plyometric Boxes
2 Pair PlateMates for microloading
Eight, Ten and Sixteen pund sledgehammers
Tire Striking Station for use with sledgehammers
Stereo from which you will never hear the mind numbing crap you hear in a "fitness club"

Mark Twain on fitness...

2010-02-23T15:06:00.000-08:00

"Travel is fatal to prejudice, bigotry, and narrow-mindedness, and many of our people need it sorely on these accounts. Broad, wholesome, charitable views of men and things cannot be acquired by vegetating in one little corner of the earth all one's lifetime."

Mark Twain

Last year Clar and I were coming back from dinner in Little Italy in New York City. It was July and as we made our way back to our hotel in SoHo we went by a small park where I observed a man doing bodyweight exercises alone, knocking rep after rep with technique and skill I admired.

I've thought about that man, a testimony to freedom from conditioning, the conditioning foisted upon the unsuspecting public by the fitness marketing types out to turn a buck regardless of how it is done.

Go Ask Alice

2008-08-01T10:21:00.000-07:00

One pill makes you larger
And one pill makes you small,
And the ones that mother gives you
Don't do anything at all.
Go ask Alice

The Associated Press reports today researchers from the Salk Institute for Biological Studies and the Howard Hughes Medical Institute have developed a pill that provides sedentary mice the “benefits of exercise” and that this pill may offer obese humans a way to receive the “benefits of exercise without working up a sweat”. According to the AP article mice taking this pill were able to run farther and longer in addition to lowering their body fat over a four week trial. The article made no mention of improved mental health in the mice as a result of the ‘exercise free exercise pill’. No worries here for there are plenty of pills to improve ones mental health available from your friendly health care provider. (And while you’re here how ‘bout some little blue pills to improve your boudoir fitness too?)

Since Clar and I began our project known as The Crucible we have had several requests for information borne of idle curiosity. The Crucible is not a fixed place, not a remedy - like a pill for some not all but of the benefits of exercise but rather a way to test one’s beliefs.

The only way to find The Crucible is through conscious evolution, accepting the challenge to your beliefs and overcoming fears of unknown territories that may lie ahead of us. It is finding out if you can meet the criteria to train at The Crucible - if you are able to joining us but if not perhaps making the commitment to be able to join us.

Recently I received this e-mail from our friend Nick Mallet who is training at his own crucible.
Hi C.J,
I like the idea of The Crucible Gym. Like the guy from Kona in your story I've seen so many New Guinea tribesmen who have the bodies of a Michelangelo sculpture. Why? They eat simple food and work out every day just by doing what they need to survive. They work hard! Maybe I will put into practise the Crucible Gym principles on my trip across the country, then again maybe I already am doing so. Keep fighting the good fight.
Nick

I forwarded the e-mail on to the Iron Maiden and her reply was simple, “he gets it and he is already there.” (To see why Nick gets it and is already there check out his blog at http://nicksultraadventures.blogspot.com/ and I'm sure he'd like your help for his project!!!)

One reader reminded me to keep The Crucible “simple and straight-forward and you will be successful”. Sage advice and our approach. If pills for exercise and whatever were simple and straight-forward there would be no need for a page listing negative side effects accompanying each prescription. Dumbbells, railroad iron, concrete steps and running shoes – old school is about as simple and straight-forward as it gets.

Exercise is more than reduced body fat and improved cardiovascular conditioning, even in mice! Exercise affords illumination of The Self and becoming attuned to the richness of The Universe through awakening and contained in simplicity. Concepts like this both intangible yet also tangible can’t be contained in a pill. And The Crucible is not contained in a neat package or pill to swallow. For me The Crucible is finding a rock I like and lifting it rather than crawling under it and certainly much more or rather than lifting a pill!

"Crescat scientia vita excolatur" - "Let knowledge grow, let life be enriched"

CJ

Freedom from Conditioning

2008-07-01T10:31:00.000-07:00

There is a lady who lives across the street from Clar and me who to me illustrates my definition of fitness, “The ability to engage in the day to day activities that bring us joy and happiness”. Trim and fit, she is in her late 70’s and despite neuropathy in her legs continues to mow her lawn, garden and community volunteer in addition to being active in her church. As a survivor of the Allied destruction of Dresden in World War II the foundations of resilience and resolve were established early in her life and have carried over into her overall fitness. Her summer plans include hiking in the mountains in Germany with her family and a trip to Hawaii. I have a tremendous amount of respect and admiration of and for her fitness.

She does not belong to a fitness club.

In 2005 we received a phone call at 5:30 am from the Director of a Recreation Center where we had investigated joining. I was told that we would not be allowed to join as a result of my opinions. I hung up the phone distraught for The Iron Maiden and I were less than 8 weeks out from a bodybuilding show. I expressed my concerns and uncertainty to the Iron Maiden. Her reply was brief, salty and to the point: “FIRETRUCK (Insert the Recreation Center Directors Name Here) !!!! We’ll take the dogs for a walk now and lift in the basement”. Quite honestly that day she was the Iron Maiden and I was far from being the Iron Man.

However she drove home a point that has continually been reinforced over the past few years and that is one does not need a fitness club to make one fit for real life.

Walk into any modern fitness club today and one will find a dazzling and stunning array of equipment equipped with bells and whistles, TV’s, flashing lights and mindless proclamations of ones achievements and successes. Members dutifully drive to the fitness club in their SUV’s and trudge through workouts that have no meaning or bearing in real life. There are little or no practical applications to fitness present as defined at the start of this piece. Where in real life does one replicate the movement found in doing leg extensions or the AB and ADduction machines? A BOSU on a swing to work on CORE training? Give me a break! Simply put it is all delusions and illusions of fitness in the majority of today’s modern fitness clubs.

Over the past few years Clar and I have been urged to open a gym. It has happened. Together we are bridging the physical and mental, the academic and the athletic, drawing on established foundations rather than smoke and mirrors. Our methods might not be for all as the definition of fitness varies from individual to individual. However if the words of Bruce Lee “When there is freedom from mechanical conditioning there is simplicity. Life is a relationship to the whole” resonate with you as they do Clar and I feel free to contact us.

CJ and Clar

Brotha did ya forget your name...

2008-07-01T08:16:00.000-07:00

In the field of ideas not involving productive activities it is easier to distinguish the division between material and spiritual necessity. For a long time man has been trying to free himself from alienation through culture and art. While he dies everyday during the eight or more hours that he sells his labour, he comes to life in his spiritual activities. But this remedy bears the germs of the same sickness; it is as a solitary individual that he seeks communion with his environment.

Che Guevara

The word crucible can be defined as “a severe test, as of belief” – and I am frequently reminded by Dr. Iron Maiden, PhD that “belief systems are very difficult to change”. It is these belief systems that have given birth to The Crucible.

The Crucible is not a fixed place but rather a philosophy based in experience in both the academic and athletic worlds. In the past century our country has shifted from an agrarian society to that of an industrial society. Rather than working out while we work many now drive to artificially created places called “fitness clubs” where we attempt to replicate the fitness we once obtained through manual labor and it’s accompanying “sweat equity”.

However I realize that we can not turn back time or progress - nor should we attempt to. But I wonder if we must consider if we have honestly and truly made progress in the fields of fitness and fitness programming given the number of people who belong to “fitness clubs” yet many of those seem to seldom reach their goals – of complaining and bemoaning going to the “fitness club” to engage in lifeless activities that hold no happiness or joy - seeming to many that going to the “fitness club” has merely become an extension of their daily labour. Perhaps Che Guevara’s observation that “while he dies every day during the eight or more hours that he sells his labour, he comes to life in his spiritual activities” holds a partial explanation – “the germs of the same sickness” – to and for this paradox of “fitness”.

While going to school in Kailua-Kona, Hawaii I rode my bike along Alii Drive almost everyday. There was a guy who sold flags from a kiosk at Magic Sands Beach – his chiseled physique was carved from rocks – literally – for next to his kiosk he had a pile of rocks in varying sizes. He pressed those rocks, he curled, squatted , lunged and crunched with them – and rode his bike to work and his rock pile gym everyday. It is this that has been part of the change in my belief system. Need a greater challenge? Find a bigger rock. Is this perhaps the communion with environment our fitness is missing and longs for? (Obviously it is for me!)

I suppose these ideas won’t be too well received by those places that offer you a comfortable place to sit and contemplate your navel lint between sets on the squeezy machines – most “fitness clubs” don’t allow chalk - much less rocks – in their free weight / TV rooms but that’s OK. They have plenty of members in their club and there are plenty more where they came from. Some people are happy there going through (or going through the motions of) their workouts.

The Crucible lifts bags of sand, chains, cast iron plates and barbells, dumbbells, iron railroad rails and
The Rock from Penticton. We have plyometric boxes, benches, Swiss Balls, medicine balls and elastic bands. I made our dip stand entirely out of recycled materials and it is angled in to accommodate the fact that peoples shoulders are different widths – unlike most dip stands found in “fitness clubs” that are one width only. Our pull-up bar is recycled as well. Once I worked in a “fitness club” that would not allow me to bring my Kestrel KM 40 inside – so if you ride your bike over to work with us we’ll give you a safe place to put your bike – inside!

The Crucible is not for everyone. In his trial Howard Roark said that “there is no such thing as a collective thought”. We believe there is no such thing as a collective workout. Collective workouts force one to compromise; therefore to take part in The Crucible workouts one must be able to meet certain standards. As my friend Shawn “Dog” Shaw reminded me bluntly last week “there is no democracy in the pursuit of excellence”.

CJ

Brotha did ya forget your name
Did ya lose it on the wall
playin' tic-tac-toe

Zack De La Rocha

The Crucible

2008-06-20T06:31:00.000-07:00

The Crucible is based in real life fitness. There are no bells and whistles, no slogans or t-shirts given away for meeting "challenges".

We define fitness as the ability to engage in the day to day activities that bring us happiness and joy.

We find no happiness or joy in logging mindless miles on the dreadmill next to a person jabbering away on a cellphone.

We know there are not 100 "jumps" done on a bike outside when riding in group and seldom is there a muffin basket at the end of the ride.

We find the concept of "maximum results with minimum effort" to be offensive.

We believe if one wants to know what time it is one should wear a watch. This is a simple explanation of the concept of personal responsibility.

We see gyms as a metaphor for what life "used" to be and fitness clubs to be the metaphor for what much of "life" has become.

All information on training with or at The Crucible will be here. Serious inquiries ONLY may be directed to thepitbullatthecrucible@gmail.com

Include Training at The Crucible in the subject line. Requests for weight loss tips or tire kickers will be deleted.

CJ and Clar

"Set patterns, incapable of adaptability, of pliability, only offer a better cage. Truth is outside of all set patterns"

Bruce Lee, Founder of Jeet Kune Do