This post is something I read a few years ago. I thought it was an excellent read and hope you enjoy it as well! It’s a great start to a new category I’m starting about motivation and attitude..

By – Col. James Moschgat, 12th Operations Group Commander
Graduate United States Air Force Academy – class of 1977

William “Bill” Crawford certainly was an unimpressive figure, one you could easily overlook during a hectic day at the U.S. Air Force Academy.  Mr. Crawford, as most of us referred to him back in the late 1970s, was our squadron janitor.

While we cadets busied ourselves preparing for academic exams, athletic events, Saturday morning parades and room inspections, or never-ending leadership classes, Bill quietly moved about the squadron mopping and buffing floors, emptying trash cans, cleaning toilets, or just tidying up the mess 100 college-age kids can leave in a dormitory.

Sadly, and for many years, few of us gave him much notice, rendering little more than a passing nod or throwing a curt, “G’morning!” in his direction as we hurried off to our daily duties. Why?  Perhaps it was because of the way he did his job-he always kept the squadron area spotlessly clean, even the toilets and showers gleamed.  Frankly, he did his job so well, none of us had to notice or get involved.  After all, cleaning toilets was his job, not ours. Read the rest of this entry »


June 12, 2011

Opens can of worms…

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

That is from the CrossFit mainsite. It’s definitely an interesting program and I actually owe it quite a bit. CrossFit is what got me into my current kick when it comes to exercise. I call many of my workouts “CrossFit” although that term probably does not match up exactly. Very seldom do my partner and I do a CrossFit workout on their site, but we use those same ideas to create our own. Read the rest of this entry »


June 12, 2011

In my last post, I talked about “core” workouts. This is the next article in my series of “Core” thoughts to come. I will spend time sharing my thoughts about Pilates, planks, and other exercises in the very near future. Pilates is first on the list for me..

Pilates is not a new exercise program, but it is relatively new to me. The clinic I work in has multiple pieces of equipment used for Pilates and many of our physical therapists and physical therapist assistants have received training. Pilates is used for rehab purposes regularly in each of our clinics.

I do not have a ton of experience in Pilates yet, but I am slowly learning a little at a time. I was skeptical at first, but I figured it would be beneficial for me to know a little bit about it for my job. I have actually started to learn some of it and actually enjoy the exercises. Some people would probably consider it to be a fad like many other exercise programs out there, but I have already seen some benefits even in the small amount of use I’ve done. Read the rest of this entry »

“Working the Core”

June 12, 2011

Wow, I really just used that term. It is one term that I have always hated. I hated crunches and sit-ups. I hated planks and any kind of derivative of it you could think of! When I walked into the weight room, I had one thing in mind: lift as much weight as many times as I could. That’s all that was important. Nothing else. “Core” was worthless and a waste of time. It prevented me from lifting heavy things and was more of a punishment than a workout anyway.

So I still like to lift heavy things and all of that, but my focus as changed. I finally realized that the number of pounds I can lift when I do a squat means very little in the big picture. It’s something I preach with my athletes and have for some time, but it is finally clicking for me. Back in the beginning of May, I was able to squat 325 pounds one time. Since I weigh about 215 pounds, I’d say that’s pretty impressive especially considering I took a period of about 6 weeks off from back squatting in the months previous to doing that one rep. And considering I broke my previous personal record by 15 pounds. But realistically how has that 325-pound squat helped me in my day to day living? Now, what’s this got to do with the “core?”

I am finally starting to realize that the abdominals on the front and the back extensors in the back (collectively known as the “core”) are vital for everyday living and also crucial in the weight room. Now don’t think for a second that I am suggesting you go start doing 500 crunches everyday nor am I suggesting you do 500 back extensions. For starters, you don’t have that kind of time and neither do I. Secondly, that would be massive overkill for any movement. And lastly, the research is showing just how painful and potentially harmful doing those exercises really are. Besides, tell me what in life requires you to flex your lumbar spine? Pause while you think about it… So why are we doing it again?

Planks and the many derivatives related are an excellent replacement for the crunch. These exercises do a much better job of working your body in a functional manner because their job is that of stability and not so much movement.

I will explore this topic more in the coming days. I’ve made some discoveries as I’ve finally opened my eyes to this area of the body that for so long has been neglected. In the meantime,start thinking about why you do the exercises you do—do they have a reason?

What is THAT?

June 11, 2011

I get asked that question all the time. We have a group of kettlebells sitting in our gyms and in some of our gyms, the members have absolutely no clue what they are. In two of our facilities we have CrossFit classes so those members typically have an idea what they are.

I workout in our oldest facility where we have 6 kettlebells. I have only seen maybe 5 people use them other than myself and one other athletic trainer. Everybody else just thinks they’re scary or think I’m going to hurt myself as I swing them around. Read the rest of this entry »

June 9 Workout

June 9, 2011

Round one: 15 KB Swings
Round Two: 15 KB Swings, 15 air squats
Round Three: 15 KB Swings, 15 air squats, 15 box jumps
Round Four: 15 KB Swings, 15 air squats, 15 box jumps, 15 Pull Ups
Round Five: 15 KB Swings, 15 air squats, 15 box jumps, 15 Pull Ups, 15 Burpees

178 BPM AVG Heart Rate
190 BPM Max Heart Rate

June 8 Workout

June 8, 2011

4 rounds of:
16 KB Swings
8 Thrusters

2×14 DB Bench Press

30 minutes run/walk


For those of you counting, that’s 710 Kettlebell Swings and 344 Squats..

June 7 Workout

June 7, 2011

3 Rounds for Time:
30 KB Swings
20 KB Single Arm Swings (each)
Farmer’s Walk length of gym: 50 pound KB in one hand; 20 pound KB in the other.
30 Air Squats
Farmer’s Walk back

11:24 was my time tonight..

If you can’t tell, I kind of like kettlebell swings.. 🙂 For those keeping track, that’s 646 kettlebell swings and 312 squats..

4×4 of Everything:

  • Hang Clean @155 pounds
  • Bulgarian Split Squats (4 per side) at 25 pound dumbbells in each hand
  • Kettlebell Swings with 50 pound KB
  • Dips

Wasn’t looking for the kill-shot today. Just get in and complete a workout. For those keeping track, that’s 300 KB swings and 192 squats so far in this 52-Day Challenge.

Waterloo Bulldogs

June 4, 2011

The Waterloo Bulldogs won a Sectional Championship! The Bulldogs beat the Mt. Vernon Rams 6-4 on a HOT day in Centralia, IL. The Bulldogs move on to play Monday evening at GCS Ballpark in the Super-Sectionals. A win there will send the Bulldogs north to Joliet.

Go Bulldogs!

%d bloggers like this: