Starting to get seriously psyched about the first ever Progressive Calisthenics Certification Workshop planned for this coming June. Every time I even look at that page it’s exciting to see my name up there as an instructor with Al and Danny Kavadlo. Amusingly enough, I’m almost just as excited to get my paws on the 600 page manual Paul Wade has written especially for the workshop. Needless to say I’ve stepped up my own training, and am working smarter (and a little harder) to make sure I’ll not only be able to demonstrate some of the very advanced variations, but gain additional knowledge that comes from this kind of longer term training over time. The full on press flag aka “Human Flag” in control and held for time has been a long term goal of mine and I am steadily approaching it. Once again as with so many things, yes, it is strength – but it is also skill and technique. And it looks really cool!!! <———keep reading, there’s 3 videos embedded in this one!——–>
Anyway if you are attending the Progressive Calisthenics Workshop, and hope that you are… there’s a test at the end (and mind you… you’ve been working hard for 3 days) called the “Century Workout” There’s a men’s version and a women’s version. As a side note, I’ve always tried to keep my general strength/conditioning levels up to where on any given day, I could take and pass any of the RKC, RKCII, and now PCC tests. Does everyone need to do this? No, but that’s just how I like to be with this stuff. Quite frankly, I’d like to take the next few weeks and knock out the men’s version of the PCC test – mainly because most of my cool workout pants are made from the sort of fabric that makes me slide when doing knee push ups. How’s that for a funny reason to “man/woman up”?!?!?! Might try the men’s version today and see… who knows… I’ve been eating and resting well this week.
Regardless here’s both versions of the Century Workout:
| Men’s Test | Women’s Test |
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Here’s my video of the Century Workout (Women’s)
On facebook this week, someone asked a really good question, how to make sure you don’t swing all over the place when doing hanging knee raises. I tried to explain it in words, but it’s hard to talk about 3d concepts like that with just a few sentences on facebook! SO I decided to do a super quick video before hopping downstairs to lead our local kettlebell small group class. Granted, it was actually difficult for me to demonstrate the “swinging” version, because I despise swinging around on the bar so much. Regardless, here’s my tip for not swinging around on the bar when doing of the variations of the hanging leg or knee raises on your Convict Conditioning journey:
Not only do I find that swinging on the bar is just kind of physically annoying on some odd level, I also think it doesn’t “look cool.” Let’s be honest for a moment – we all like to look cool – and being able to do any of the hanging leg or knee variants while hardly swinging at all makes for an impressive challenge and display of strength and control.
And here’s a few tips about sweet potatoes. Did you know you can make decisions at the grocery store / farmer’s market etc. which will make your life much easier at home in terms of both cooking AND portion control? Here’s how!!
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