Wednesday, November 05, 2008

Training, Change and Vacation Time!

Change has come! Whether you are a democrat or Republican this country needed a change in a big way. I pray that Obama does a great job as our new president. Only time till tell!

This Friday I am taking the Family to Kona, Hawaii for a much needed vacation. Very excited to take our daughter on her first "Hawai" trip ever. Should be fun. Looking forward to unplugging from the hustle and bustle of every day life and spending some time with the family in what may be one of the last "Garden of Eden" locations in the world.

Today's Training

Weighted Pull Ups
24kg 5,5,5

24kg 10 sets x 20 reps = 200 reps

Double KB Front Lunges
16kgs 4 sets x 5/5

Clean and Press w/32kg (COC Trainer Gripper in hand)
5 sets x 2/2

32kg 3 sets x 20 reps


Laura said...

Ooo, Kona is beautiful! That sounds amazing -- have a fantastic trip! =)

Franz Snideman said...

Thanks Laura!!! Kona is beautiful and we are lucky enough to have been there many times. Such a majestic place with such cool energy there.

Feels like paradise to me!

Anonymous said...

Hi Franz Nice Blog. If you would like to incorporate fitness videos single ones or related lists to support a topic of one of your posts or widgets for your side bar, please check out

MKSchinabeck RKC said...

I just saw your thread in the RKC forum about your success with the COC grippers. I am looking to start training my grip but was wondering which COC gripper you would recommend starting with. Thanks, Matt

Yoana said...


I would go to and get the Trainer and level 1 COC grippers. That should keep you busy for a while. When you get really good at the one then you buy the COC level 2 and level 3.



MKSchinabeck RKC said...

Thanks for the tip. By the way, I like your photo!!!!
I going to add your site to my links if you don't mind.


Mike T Nelson said...

Awesome that you and your family are taking some time off! Congrats to all of you and you have earned it.

Jodie and I are planning to go to Hawaii some time in the future for sure. In the meantime, we are doing a short kiteboard trip to south padre over thanksgiving.

If you have time in Hawaii, take a kiteboard lesson! Watch out, it may change your life though.

Rock on and enjoy your unplugged time.
Mike N

Franz Snideman said...

Awesome Matt! I will do the same and you to my links!

Franz Snideman said...


Just got back from Hawaii. Love that place. Garden of Eden on earth!

You guys have to get out there. You will love it!

Franklin said...

I love Hawaii although I've never been to Kona .. I'm sure it will be spectacular.

Great job with the 32kg presses .. its seems you are making great progress on that front.

Good to see you adding swings back into the mix. I personally feel lost if I don't get in at least one session of heavy swings each week.

Franz Snideman said...


Kona is a great Island. I highly recommend you check it out when you can. Take your Chinese friend :)

Pressing is coming along....and I will reach my goal of pressing the BULLDOG! (hopefully early next spring)

Swings are the key exercise for me when it comes to conditioning! They rule!!!