After a few days off because of an oral surgery I had to undergo, I started off my training yesterday with a little trial that I aim to extend during the next few days. The target of the training routine I thought of is to build sustained power in various aspects: Strength, endurance, willpower, full body stability and grip strength.

The training routine itself is simple. Grab two Kettlebells (or dumbbells, barbels, sand bags, stones – whatever comes to your mind) that are heavy enough and do these two exercises:

• Proper warm-up
• 20 repetitions front squat
• 5 minutes rest
• 20 repetitions clean & press

Although the workout consists of only two exercises, it is tremendously challenging. If you collapse on your first try before reaching the goal of 20 repetitions, do not worry – I failed as well. The goal is to stick to it and work yourself up towards facing this challenge. It will make you stronger in every area you could think of.

As for my first try, watch this video:

The second part is solely about technique issues concerning the Clean & Press. This exercise – performed with double kettlebells – is truly the prime discipline of kettlebell lifting and lifting in general. It involves the full range of motion of getting the kettlebells from the ground up above your head – in two stages, instead of one, like in the snatch, but with mere pressing power instead of ballistic momentum. One important aspect of this exercise is the way the kettlebell is pressed overhead. If done with a strict military press movement, the overall stability and form is normally easily sustained. A push-press, however, involves a tremendous lot more explosive moment and thereby potential for instability – while the pressing power needed is diminished, the stability factor has to be increased the same way. Doing the exercise unilateral instead of bilateral is another way of attaining good form – but it is without comparison to the bilateral execution.

Just try out what is okay for you. Adjust your working weight and then start – work yourself up to 20 repetitions and reap the benefits of your hard work!

Train on and stay strong,
Simon

With a bit of delay: The coverage of our official Christmas-workout, done on the 22th of December 2009.

Unfortunately, the creator of the workout we used was not present – Dominik Feischl was absent due to work issues (curses on his boss), the same reason hindered Peter from being present. It therefore was down to Rainer, Jozy and me. The three of us had a distinct task: Not putting Dominik’s name to shame in the execution of the following workout:

Workout “24″

• 24 Snatches each arm
• 24 Swings each arm
• 24 High Pulls each arm
• 24 Clean + Press each arm
• 24 Pull-ups
• 24 Ring dips

Finisher: Farmer’s Walk.

The prescribed weights were 16 kg for men and less for women (Jozy used the 8 kg Kettlebell). We also swapped Ring Dips with elevated push-ups, as we all were not capable of doing such a lot of repetitions of dips.

The structure of the workout has been to freely choose how much sets of which exercise and in which order exercises were done. We all opted for sets of six repetitions and four rounds thereof.

While the mark has been hit with pull-ups and push-ups, the other exercises were slightly to little of a challenge. After the second round I changed gears and did the exercises with a 20 kg competition Kettlebell – which proved to be a much more of a challenge and the right weight to work with (for me). The weight probably has to be spiced up to make this workout a real ‘killer’.

Our finisher were two rounds (approx. 100 meters) of Farmer’s Walks. Jozy used 2 x 20 kg, Rainer and me opted for 2 x 36 kg – heavy enough to leave us exhausted – perfect! As it was beginning to get really cold, we ended here – short and sweet.

Kudos to Dominik for the workout – we’re off into the Christmas holidays with this. The next challenge will be the Winter training camp at Dominik’s premises on the 2nd of January, 2010.

A late merry Christmas and a happy new year to all of you – and do not forget to train on

Simon

P.S.: Please excuse our memory lapse – we forgot to take photos!

This Tuesday, Rainer, Jozy and me assembled in Linz to perform a very special workout, Dominik prepared for us – although being absent. The main challenge this time was the extreme cold climate we had to face – the temperature was well below the zero degree mark.

Due to this limitations, it was of extreme importance, that we did everything possible to keep the workout short – and intense, to warm ourselves up. As a disclaimer I have to point out that this really is an advanced workout, at least in its original constellation.

The workout consisted of two blocks, which we performed after the warm-up:

Block One

Five rounds of:

• 12 Thrusters (2 x 16 kg Kettlebell)
• 6-8 Pull-Ups
• 30 Strict Sit-Ups

with 30” to 60” rest between rounds

Block Two

Four rounds of:

• 10-12 Double Snatches (2 x 16 kg Kettlebell)
• Box Jumps, max. in 30”
• 8-10 Renegade Rows (2 x 16 kg Kettlebell) with a Push-Up inbetween repetitions

with 30” to 60” rest between rounds

So much for the original workout, as initially proposed by Steve Maxwell. We, however, made a few adjustments to create an effective workout without jeopardizing ourselves with too much load. The weight for the Thrusters was scaled down as necessary, we did only six pull-ups, Double Snatches were substituted with single ones or Clean and Press for those illiterate in the technique, we did a fixed amount of ten jumps per round and scaled down weight on the Renegade Rows as necessary.

As we all were pretty much exhausted at the end of the workout, the load was just fine for our capabilities. However, I have to say that I felt ambivalent about the outcome – I was not really challenged metabolically and had power for quite some more repetitions at the end of the fourth round of block #2 – on the other hand I felt that my power curve had become very flat. It was a matter of a few repetitions to diminish my ability to go on. This normally is where you should stop to not injure yourself. Lastly, I have to admit that I faced the workout with the advantage of having already tested it on last Sunday – where I struggled hard to cope with the intensity.

A few hints on the workout:

• Really scale down the weight you’re working with to one that you can quite easily handle. Because of the high repetition count, a ‘light’ weight can become heavy over time
• If you decide to go pretty heavy, opt to split sets. 12 Thrusters were split into either 2 x 6 or 3 x 4 repetitions to manage the weight, for instance.
• Really look at your form! This is the most important part to keep yourself healthy – work hard, but do not force yourself too far!
• Replace Double Snatches with Single Snatches if the weight is too much for you. If you lack experience in doing the Snatch, replace it with Clean & Press – an equally challenging exercise. Note that Clean & Press requires more strength than Snatches do, as they are less explosive. You could opt for Push Press to make the exercise easier
• Renegade Rows require a lot of full body tension – really look at how you perform and use the right weight! I have found it useful to use a very wide feet stance to retain stability while pulling

If you watch these points, there is little reason not to do this tremendous workout. I really recommend doing it more often – two times a week for a time of about four weeks. You will be amazed how much you will progress in terms of metabolic stress resistance and strength. Regular workouts are the key to success, I’m convinced.

Train on and stay strong,
Simon

Only a few days after our last workout, the CrassFit crew reassembled for another workout this Tuesday. This time, we were greater in numbers – Rainer, Peter, Jozy and me attended. Special kudos to Peter who attended in spite of the fact that he just arrived from his stay at Munich – this is real determination!

A bit clueless about the workout structure, we used something that seemed somehow logical: We splitted the effort into three blocks:

• Pulling Power
• Leg Work
• Pushing Power

After a bit of warm-up (I have done countless repetitions with the kettlebells prior to the arrival of every attendee), we started with the first part:

Pre-Fatigue

For the pulling power part, we used the good old rope. None of us has used the rope recently so it was quite a challenge to climb up. For those who were unable to climb up (including me, with time), we did body rows on the rope. In total, we did six rounds of climbing up the rope – until we could not go on.

We finished the pulling part with towel pull-ups. Here I experienced something rare: I was physically unable to get a grip on the towel – my grip strength was so fatigued that I barely could hold myself onto it. We really did everything we could to give our very last piece of power (with the exception of Peter who somehow seems to have too much strength ).

Metabolic Conditioning

Leg work is predestined to act as metabolic conditioning part of the workout. There are no exercises which challenge the cardiovascular system more than leg-centric ones: Squats, burpees, lunges, deadlifts and the like.

We did three rounds of:

• 10 + 10 Swings 16 kg (unilateral or bilateral, even double kettlebell if possible)
• 10 + 10 High Pulls (same here)
• 10 Squats (double kettlebell, with the exception of Jozy)
• approx. 200 Meter running (double that distance for the last round)

The waiting queue was a bit of a hindrance for this workout – if we were to do this in a consecutive manner, it would have gone beyond our capabilities to perform further – running for distance after leg work is tremendously fatiguing, if bearable at all.

Post-Fatigue

As we were starting to feel cold, we kept the third part sweet and short. We again did three rounds of:

• 5 + 5 Military Press 16 kg
• 5 Dips on the Jungle Gym (substituted with static holds or high-rep push-ups)

Done! None of us were feeling like this was too light for a workout. It was exhausting and would have even been a killer if the metabolic conditioning hadn’t had the waiting times. Next time, we’re going to optimize queues (I should be capable of doing so, as a software engineer ).

Train on and stay strong!
Simon

This Friday, the CrassFit crew assembled again – but in severely diminished numbers. It boiled down to only me and Jozy doing the workout at last. The workout session was dominated by instruction work – I found myself in the rather new situation of being the trainer and motivator – normally Dominik’s role (too bad he was missing out as well). I learned a lot from the experience, nonetheless

As for the workout itself, the workload was a little less intense than the last few workouts. We were both not in prime physical condition so doing some ‘easy’ work came in handy.

After a warm-up – where I stole a lot of elements from the warm-up we normally do at my Aikido courses – we did the following:

Pre-Fatigue

3 rounds of

• 5 + 5 Front Squat
• 5 Sumo Deadlift High-Pull
• 5 + 5 Sots Press

I all too soon found out that the exercises were uneven in workload. While the squats (Jozy used 8 kg, I used 24 kg) were relatively hard to do, the High-Pull was too easy (me using 24 kg, Jozy 16) – five Repetitions were quite a joke, twenty would have been better. In hindsight, doing the exercise unilateral would have been an appropiate solution to the problem. The Sots Press was too hard to manage in most cases (Jozy used 8 kg, I used 16 kg), so I supplemented them with regular Military Presses.

Metabolic Conditioning

Clean – Military Press – Squat performed in a ladder-style workout:

Round 1: 1 complex left – 1 complex right – rest
Round 2: Round 1 + 2 complexes left + 2 complexes right – rest
Round 3: Round 2 + 3 complexes left + 3 complexes right – rest
[...]

We did five rounds. The focus here lies with the grip – it is simply not allowed to let go of the Kettlebell while performing one round. Due to the rather light weight we both used (Jozy 8 kg, me 16 kg) we did not really break a sweat nor were we challenged with grip issues. This should normally be a lot harder than it actually was.

Post-Fatigue

For post-fatigue I stole the workout pattern from our great workout two weeks ago: Farmer’s walks. As I had not enough weight available, I tried to make things harder by choosing either rack walks or (partially) overhead walks as a substitute.

The finisher thereafter were three sets of towel pull-ups. I had a hard time squeezing out a lot of repetitions and so did Jozy – it simply is the most difficult variation of pull-ups, especially if you struggle doing the regular ones already.

[---]

Conclusion: This workout simply wasn’t hard enough to be called a really ‘tough’ challenge. I have to think of other means to challenge ourselves for the next one

Train on and stay strong,
Simon

After being a group of five last week, this week’s workout saw only Peter and me coming – all the others had plenty of reasons to excuse themselves.

This workout came about without real planning, so we were going to work on the basics instead of handling fancy exercises. Peter has finally gotten his own 24 kg Kettlebell, so we based our workout mainly about this tool which still is a tremendous challenge for both of us.

After toying around a while with the Kettlebells (double Kettlebell work is tremendously challenging – I thought it to be easier, going even as far as thinking about doing metabolic conditioning work with it), we decided on a workout. The final result was:

Metabolic Conditioning

3 rounds of

24 kg Kettlebell Complex

• Push press
• One-armed swing
• One-armed high-pull
• Clean
• Squat

5 repetitions each, left + right

Each round was complemented with a approx. 200-meter-run.

This workout turned out to be a lot harder than I initially thought and I turned out to do a downwards ladder of 5-4-3 repetitions for the respective rounds, which was challenge enough. Peter was braver than me and completed the full five repetitions for each round. What proved hard to accomplish for me was maintaining the grip. I have to admit that my second and third round were shadowed with an extremely high frequency of resting the Kettlebell on the round – which defies the purpose of training with complexes, which is maintaining the grip throughout exercise execution.

Post-Fatigue

Peter came up with the idea of the ‘Man-Maker’. This is a complex consisting of:

• Push-up on the Kettlebells
• Renegade row on both sides
• Double clean
• Squat

Three rounds of five repetitions each were planned. I again reduced the number of repetitions due to pain and fatigue, Peter did the whole amount. This exercise is especially challenging for the abdominal section of the body. Doing the renegade rows, it’s the wrong question to ask which muscles of the body currently are working – the right question would be: Which ones of them aren’t working? This exercise feels just like the whole body being under tension. In this respect, I’d like to compare renegade rows with turkish get-ups.

The workout was completed with a few sets of push-ups plus renegade rows as finisher, before we packed our things and started the way home.

Lessons I learned from the workout today are the following

• A towel is an elementary piece of equipment – you can never know how much you will sweat
• A second pack of clothes also is a good idea if you have a long way home – especially for the upper body, which is usually soaked in sweat and cold
• Take something to eat with you for post-workout nutrition. I favor bananas for the job – as for protein, this is a good field of usage for protein powders – as they are easily transportable in a shaker. Add water and drink it.
• It is essential to train your grip strength. The grip is the first thing that lets loose and limits your abilities.

Train on and stay strong,
Simon

Whenever either time is scarce or your hunger for a extremely intense workout is impossible to satisfy, training with complexes is the right thing to do. We did lots of complexes with kettlebells during the last few workouts – but this workout surpassed the experiences we gathered up to now.

For this workout session, our CrassFit crew has gathered in complete – with the exception of Harald, who is working out with Till Sukopp this weekend. I, Dominik, Rainer, Peter and his sister Jozy – we did our best.

First off the facts:

Warm-up

Carrying the equipment to the place of the workout Farmer’s walk for half a kilometer with lots of weight is fine for a workout

Pre-Fatigue

4 rounds of

• 8 repetitions handstand push-up (assisted)
• 8 repetitions towel pull-up

If the prescribed repetitions could not be achieved, the maximum in repetitions was the goal. For those who had a hard time doing (assisted) handstand push-ups, they were substituted with push-ups with elevated legs.

Metabolic Conditioning

3 rounds of the following barbell complex

• Bent over row
• Clean
• Military Press
• Front Squat
• Back Squat
• Good Morning

8 repetitions per exercise

The experience of such a workout is bar description. At each and every point you either approach muscular or grip failure – although normally the grip is the element that fatigues earlier. It was a real relief that we could ‘rest’ the barbell from the back squats on – otherwise, the load would have been too much of a challenge.

We adapted the load to the strength and endurance level we could sustain. Rainer and me, we used 20 kg of weight, Peter 40 kg and Dominik stunning 50 kg, which were operated in a machine-like accuracy and speed. Impressive! Jozy started with 20 kg and did a reduced workout – which is perfectly alright. It’s important that you sustain a distinct workload that fits to your abilities in order to progress.

Post-Fatigue

Kettlebell complex work

• 10 one-handed swings (each side)
• 10 snatches (each side)
• 10 cleans (each side)
• 10 overhead presses (each side)
• 10 forward lunges
• 10 both-handed swings
• 5 snatches (each side)

Focus was on work for time with a specific load – a skill that we already trained with the barbell complexes. Jozy used a small dumbbell, Peter, me and Rainer used the 16 kg kettlebell and Dominik challenged himself with my green monster (24 kg).

Here, the grip also is the limiting factor – next to the fatigue that limits what is possible over time.

Finisher

As we were not destroyed yet ( ), Dominik decided on a finisher exercise: Farmer’s walk! We did circles around a sandbox – for those challenging themselves with 2 x 24 kg (kettlebells), 2 rounds were assigned (Jozy did 2 rounds with 2 x 16 kg), those who went for 2 x 40 kg (16 + 24 kg kettlebell per hand), one round was sufficient. I personally did one round for two times (sets) with 80 kg of load – a new personal best

Now we were really done – and had our problems carrying the weights back to our cars. No wonder I felt extremely tired this evening and went to bed relatively early.

Conclusio

What a great workout! All of us enjoyed it and we learned a lot from it – and hopefully progress in power and endurance by doing workouts like this one



Dancers in the dark



Dancers in the dark




























Breathe in – work out.



Our dancer in the dark :)










Instructions















Share and Enjoy:
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Sometimes, we all have to take time off. Sometimes there is just no way around it.

This applies as well to our CrassFit initiative. Due to the circumstances, we took two weeks off before starting again. Dominik proposed the following workout already two weeks ago, so I was longing to finally do it – together with Peter, who accompanied me.

For this workout, we changed locations. The Freinberg park is great to train in summer, but as it gets dark it is hard to do the work there, as you are confronted with absolute darkness. Our new location is a playground on the Donaulände, next to the Urfahrmarkt-Gelände. Darkness is no problem here – the lights of the city provide light enough to see what one has to see.

Pre-Fatigue

After our last kettlebell-workouts, we put the focus on increasing pressing power for the overhead press. One of the best exercises to achieve this is the Sots press – an overhead press from the bottom squat position. While this sounds not much different to a regular press, it is a magnitude more difficult.

We did the following:

3 rounds of

• 1-2-3 repetition ladder of clean, squat + sots press with 16 kg kettlebell (left + right)
• 10 marine dips (on the Jungle Gym)

I struggled a lot with both Sots press and dips, due to my time off (I was sick once during the last two weeks) – more than two presses were impossible to do and I did no more than one dip – the others were excentrical only. I supplemented the set with push-ups to make up for the missed dips.

The Sots press is a lot about technique, I had to learn. One time they worked well, another time I struggled with even one repetition. It all is a matter of experience, I am convinced.

Metabolic Conditioning

4 rounds of
Sprint (approx. 100 meters)
10 + 10 Snatches 16 kg kettlebell
5 Burpees
6 Towel Pull-Ups

The met-con was especially hard to do after an already intense pre-fatigue workout. Doing snatches after sprinting are a delicate matter: You have to watch your technique tightly or you lose your form – and risk injuries. Towel pull-ups are a killer finisher – the grip is already exhausted and yet you have to pull your body up. Here is where you can go beyond your own limits.

A finisher was not necessary after this workout – we already had enough.

On to another great workout next week – I am still feeling it, although it’s Saturday already.

Train on and stay strong
Simon

Click here to read Part 1: Nutrition

Part one of the A Healthy Attitude series covered basic thoughts on nutrition, the first of four pillars of a healthy attitude to life in general. The second pillar is training in the form of physical training. It covers questions on working out and movement in general.

Training is a necessity to keep your body in balance if you are not physically challenged otherwise. A body unchallenged becomes inert and imbalanced with mental ramifications. You are one great whole, a system that can only work in unity. Therefore physical training is an integral issue for most people in industrialized nations who experience a lack of movement. Again, answer a few questions for you to answer for yourself:

Q: What is it I want to achieve through physical training?
A: To stay healthy, it is enough to become active. Look for an activity you truly enjoy and do it. Go for walks regularly and spend as much time as possible beneath the sun, breathing in fresh air. Sunlight is a healing power and invigorates you. Practice your movements consciously and attain a feeling for your body. Enjoy it.

To enhance your performance you have to challenge yourself. To achieve a performance goal you have to take one step at a time in this distinct direction. If your goal is important enough to you, you will find the power to approach it and finally arrive at your envisioned destination. Do not cheat yourself. Without your heart joining forces with your will, you will be led astray in no time. Set fewer goals rather than many and put all your power in achieving them – this is the power of focus. Execute your training consciously and regard both goal and status quo. Take one step at a time and stay in the moment. Reflect on your goal from time to time.

Agony is everything you will ever attain by pursuing unrealistic goals. Take a close look on those who already have achieved what you dream about – and learn from the steps these pioneers have taken. Accept setbacks for what they are: Markers on your road to success. He, who is flexible enough to endure a setback prior to progression, will always progress, given time. Long is the way and a constant flow of vales and peaks, mounting higher over time. Enjoy your training and feel the sensation of joy overflowing your body. Enjoy every little sensation of success, driving you further.

Accept that you are, what and who you are. Everybody has different talents. Find out, which activity you have a talent in and transform into a skill. Do not strive to attain excellence in a discipline you are not talented in.

Q: How much time do I have in spare? How much time will I reserve for training?
A: Regardless of how much time you are going to invest in physical training, there is a training regimen suited for both your time frame and your goals.

Do you like long-lasting, steady activity? Do you love meditative routines? If you take the time, endurance sports will be for you. Start running, cycling or swim like a fish through water. If you love to work out with weights, choose volume training, doing lots of sets of various exercises.

Do you have the feeling that you are short in time? Compress the experience down to a few minutes of extreme intensity. Choose training routines like HIIT (high intensity interval training) for endurance sports, the Tabata protocol for endurance sports, body weight exercises and weighted exercises or HIT (high intensity training) for strength training. With adequate intensity, no training effect is lost in comparison to higher volume training.

Q: How much am I prepared to invest financially?
A: Where is your favorite place to train? Do you love to train at home and be independent, then arrange your training in fresh air or inside. Choose body weight exercises or low tech, do hatha yoga, cycling, running or even install a whole gym at your home.
If you like training in a gym, use it as a place, whose atmosphere is distinctly dedicated towards training. Go there to train and to motivate you with others. Search for motivating training partners that assist you on your way towards your personal training success. Never forget, why you went to the gym. Do not be distracted by external influences.

Q: Who do I train for?
A: Train for yourself, out of intrinsic motivation. If you train for someone else, you will lose either your motivation or your goal and be disappointed. It is then not your judgment anymore whether or not your work is good enough. If you train to be attractive to someone else, you make yourself dependent on what this particular person finds attractive. It is impossible to comply with an ideal. Become self-aware. Attractiveness is founded on individual perspective – this applies for you as well. If you train for yourself, you are the judge over yourself – and only you can be a fair one. Be honest. Criticize yourself where it is reasonable and be joyful about your accomplishments.

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Never forget that physical training has a purpose, which is different for everyone. Train because it enriches your life, not because you want to adapt to the social ideal of a fit person. Do not force yourself to train – learn to listen to your inner voice – it will be your greatest aid in training in the long term.

Be in movement – consciously.

Good evening and welcome to the world of chill!

Our climate has opted to skip autumn and flowed from late summer directly into pre-winter conditions. But cold conditions are not enough to stop us from working out (we even did a training camp at Dominik‘s premises last winter amid a snow storm – no problem at all!). The advantage of working out in the cold is that the temperature itself is little of a problem, as your body is challenged constantly and thereby warmed from within.

Nontheless, it is of great importance that you keep your workouts short in the cold season – especially the rest pause between sets and exercise blocks should be minimized as you cool out almost immediately and thereby are likely to catch a cold. Opt for a workout that is of short duration but of high intensity.

For this workout, I did likewise. The core of the workout is a system that I read about on Testosterone Muscle, authored by (who else ) Dan John: The Litvinov Workout. Hammer thrower gold medalist Sergey Litvinov has a very distinct training pattern: He combines heavy basic exercises with sprint intervals. This type of workout is very short yet extremely intense and therefore more than suited for our timely needs.

We therefore did:

Warm-Up

Pre-Fatigue

5 + 5 Push Press 24 kg Kettlebell
3 x Rope Climb
- 3 rounds

5 + 5 (or 3 + 3) Turkish Get-Up 16 kg Kettlebell as finisher.

The pre-fatigue training targeted the upper body musculature, as it would not be challenged too much in the upcoming Litvinov circuit. We did a pushing exercise, a pulling exercise and (to my knowledge) the best abdominal exercise – the get-up. Needless to say that this part of the workout was very intense already – just try to read it from Peter’s mimics. The foremost problem with the exercises was the lack of grip strength we were able to show – if you have no feeling whatsoever in your hands, climbing is an utter struggle.

Peter was the only one attending (besides me) this time. Dominik and Rainer didn’t make it and Harald will be in Graz for studying for quite some more time.

Metabolic Conditioning

Litvinov Circuit
Front Squat (16 + 24 kg Kettlebell), 8-15 reps
400 meter sprint (including a hill sprint)
3 rounds

The Litvinov circuit is not to be underestimated! I tried to do the number of squats prescribed but utterly failed by doing 6-5-3 squats in the respective rounds – it simply was impossible to accomplish more than that, despite slow running on my side. Not only fatigue is a factor in metabolic conditioning training, nausea is another critical one. The degree by which I was feeling nauseous during the second sprint already was close to the edge of being bearable. Still, this is what gets you further and nothing else

Post-Fatigue

Kettlebell Complex of

• Clean
• Military Press
• Front Squat

5 repetitions, 3 rounds, using one 16 kg kettlebell

The post-fatigue training was incorporated as the Litvinov circuit is intense but still we somehow felt like it was not enough – the capability of the body to come back is tremendous. Three rounds of this light-weight complex was a good finisher to use up the last reserves

Ironic: After the completion of our workout, the feeling in our hands had returned. We were able to perform better rope climbs after the workout than at its start.

I am very much looking forward to the next workout. Dominik has revealed a hard nut to crack as the next workout suggestion

Train on and stay strong,
Simon