Ron shows off one of his new favorite toys: the Mace. With a little bit of weight and standard movement you can create a great workout using a few basic techniques.

Uh oh, time to work out again with one of my new favorite toys, the mace. Cool. These have proven to be very effective in adding to my crossfit training, which I’ve been doing for 20 effing years, anyway; now it’s got a name.

What I want to broach today is the biggest thing about these is they have a common sense of mechanics. I’ll say that again…they have a common sense of mechanics. With a little bit of weight and doing a standard movement, you create a dynamic in your body that creates natural workout.

For instance, we’ll just use the light ones today because it’s 20 effing below, and I don’t feel motivated to lift a lot of weight. That’s not true. Batter up. So we’ve all swung a baseball bat or at least seen it done. If you do it with a piece of wood it doesn’t have much effect, but if you take one of these maces and you do a half swing, wham! Like that, wow! That’s pretty cool. Do it on the other side.

Boom! Boom! Now arm, upper arm, shoulder or your deltoid, lats, obliques, abs, legs. That’s pretty neat. That’s pretty consolidated piece of work. You do 20 of those in a row. You can find a rhythm to it. Maybe you just go back and forth like this. Call it anything you want. I’m just using the bat swing as an example. You could also do this.

I don’t know if we can get this, but perhaps you’re painting a picture in the house. Put it on your shoulder, boom! Wow! Look at that. That’s pretty cool. Put it on your shoulder, bang! Forearm, bicep, tricep, shoulder, chest, upper back, all the tendons and ligaments that go along with that. I better put this under the picture up, bang! Like that. You always want to do both sets, too, by the way.

Pausing and stopping it is where the work comes. Bang! You have to radiant tension through your body like an isometric. Wham! All right? It stops the whole body. You’re holding this weight. It’s like a 1,000 pounds, this weight. It’s 10, but it feels like it though.

As we progress through these blocks, a lot of you will have been out here to work with me. You’ll use common sense. [laughs] Do not hit yourself in the head or the foot. Don’t conk. You have to be aware with these. That’s what’s cool about them. Even just simple rotation, this is a great warm up. Rotate the body nice and big like that.

Perhaps I’ve said too much already. Next blog we’ll be going to the marching field.