TJ walked into the gym as a legacy.  His brother Jeff had been practicing with us for several years and suggested that TJ investigate.  TJ will finish the details but he was surprised to learn that he had some work to do regarding his fitness.  As his Coach, I can attest to the transformation which has been slow and steady but succesful!  The steady part has occurred as the result of his consistency.  He shows up!  

One of the more interesting parts of these last few months has been his decision to all but eliminate alcohol consumption from his diet.  Since he removed the alcohol, he has accelerated his body composition goals  (reduced his body fat) and I believe it has smoothed out his morning disposition.

If there is one element that has been consistent in the success or failure of a practicing member over the years it has revolved around the use of alcohol.  Now I’m not casting stones.  I enjoy an adult beverage on the weekend with friends and loved ones, but some just don’t know when to say when. 

If you are tossing back several drinks on the weekend and you aren’t satisfied with your fitness then you should look at eliminating booze.  You can wipe out five days of hard work in the gym with a Saturday night of binge drinking. Most sane individuals would not think of drinking five Diet Sodas over the course of an evening, yet when pressed for a number will admit to drinking five or more drinks on a Saturday.  Do this 30 times a year and you are chasing your tail. 


Just give it some consideration. 

I apologized for the quality of the lighting.  Enjoy!


Start, Stop, Start, Stop… Start.  There might be another start or stop or both but ultimately he has put it back together.

Eric has been part of the program from the early years.  He  has be influential in bringing more friends and family to the gym even though he wasn’t doing a great  job taking care of himself. 

He speaks candidly on what it takes to  get the momentum going after some rather long breaks.  These aren’t just breaks from our practice but taking breaks from being healthy and fit.  

He’s got it going now and shares some of what it took and what it takes to keep the ball rolling.  

This might be the perfect file to share with that individual who continues their struggle to stay involved.  



The fall training session starts next week, Sept. 2nd
Give your athlete a competitive advantage and learn what it takes to compete at the next level. Our comprehensive performance training strategies are organized in a manner that allows us to make progress year-round despite the tremendous difficulty a competitive schedule provides.
All training and conditioning is age appropriate and progressive in nature. Follow the links below. Sign up for NEW parents to create a profile for their child in order to try out the program. Attendance is based on your athlete’s availability. For any question please don’t hesitate to email or call.
There has been interest by athletes to compete in the sport of weightlifting. The use of Olympic lifts in training result in impressive development of the musculature and the nervous system to ultimately produce faster muscular contractions to improve performance on the field or court. 
This fall I am adding the option to train as a weightlifter for athletes wanting to learn how to compete in the sport of weightlifting! 
Flyers on the Sport conditioning program and Weightlifting are featured below.  
As always, thank you, 
Dan Ammon 913-905-1944 x 707 

Certified-Pro-Trainer Logo

Last week Coach Rut become one of only 100 coaches in the world awarded Pro Trainer status by BioForce founder and chairman Joel Jamieson.

 Those who have embraced this technology have gain insight into training and lifestyle stresses not available via any other noninvasive means. 

Coach Rut recently set a National Masters Weightlifting record.  He used the HRV technology during the entire preparatory phase to avoid over training and as a result avoided injury and illness during his training.

Below is a reprint from a newsletter from last fall.  Please contact Coach Rut with any additional questions or if you would like to purchase the HRV system.


My Sophomore year in high school I attended a Summer football camp at Kansas State University. Football camps in those days meant assessment and work. I don’t remember Pizza Hut delivery. I recall a Coach screaming at me ” You’ll pass out before you do any permanent damage” while we ran what seemed like 100 x 50 yard sprints.

One of the tests involved maximum pull-ups.  I THOUGHT I was strong and fit but totally embarrassed my forefathers with a less than double digit performance. It was that single event that motivated me to take my physical preparation seriously.

I find disgust to be the most powerful of motivators.
For decades physicians, coaches and trainers have aimed to create training experiences (stress-ers) that will bring about an a positive physiological change without over-training (over-stressing) the athlete.

Stress + rest = adaptation and change.

In the perfect world everyone adapts the same because they all have a controlled world in which they operate.  They eat the same, sleep the same, have work vocations with manageable challenges and ideally are happy campers at home all the time. Dream on!

In the 1950’s we started learning that readiness (training, life in general) could be accurately be measured using variability in the R wave of an Electrocardiogram (EKG). This heart rate variability (HRV) information made it’s way to space travel. Initially, Russian cosmonauts beamed down HRV data that scientist combed over to see how they were adapting to space travel.

Like many things, this technology made it’s way to the sport preparation environment but was cost prohibitive to all but the most elite of athletes.

Fast forward to 2011 and HRV became affordable and important to anyone serious about their health, fitness and performance.

In 2012, along with a few gym members, I started using heart-rate variability and noticed some very significant training and lifestyle improvements.  I observed and realized the following.

  • The ability to objectively measure your body’s response to each workout and life stress.
  • Improved performance with fewer missed sessions
  • The ability to reduce my training stress on the appropriate days
  • Optimized my recovery
  • Receive early warnings to help avoid over training & illness.
  • My fitness improved and my train become more predictable.
  • The process is simple.  Each morning I strap on a one inch chest halter and take a 150 second recording of my pulse and RR wave variance.  This recording yields an HRV score for the day and give me the appropriate feedback on my readiness.

 Let’s face it. Some days you feel horrible but have a good workout.  On other days you can’t figure out why your workout was so hard.  With HRV you’ll know when to push hard and when to back off a little.  It’s that accurate and that easy.

This month we will begin offering HRV to all our athletes.  The first 10 athletes who purchase will receive 12 months of HRV monitoring and oversight via our coaching dashboard.

This will provide a level of service not available anywhere else in the metro.

For those who are interested, I performed over 20 strict pull-ups one year later.

Screen Shot 2014-04-09 at 10.10.07 AM

Do you need a nutrition reset? If so, you should plan to attend a book signing at Bootcamp Fitness / CrossFit Kansas City with author & Bootcamp Fitness graduate Liz Wolfe NTP.  

This Eat the Yolks signing and author chat will be held on Sunday, June 1 at 1:30 PM. The free Event starts promptly at 1:30PM with a 30-minute chat/Q&A with Liz, followed by book signing & fan photos! Bring your copy of Eat the Yolks, or buy one at the event! 

This is a FREE event, but your  RSVP REQUIRED! Plan to bring a friend, but remember that space is limited so reserve your spot today.

High intensity training (HIT) has been tabbed as as fitness trend in 2014. In this local news piece Coach Rut discusses this 2014 trend and how our approach to preparing athletes reduces the opportunities for injury and increases the opportunity for success.

“High intensity isn’t the problem, it’s how that intensity is managed and how that intensity is executed. A one size fits all approach is inappropriate and not for every individual. That is why our approach is individualized until specific measures of fitness are accomplished.” ~ Coach Rut

BootcampFitness / CrossFit Kansas City forged the way with HIT training beginning in 2001.










It was 2003 when I first competed in the sport of Weightlifting. My eldest son had broken a number of high school strength records that Spring and I had recently began implementing CrossFit into my personal training business. Since Weightlifting was a core element of CrossFit,cleaning,jerking and snatching would need to be mastered.

The sport appealed to me in many ways. Weightlifter possess circus freak explosive talents and on the whole their skills transfer well to other activities.

The past 10 years I have experienced relative success as a Masters Weightlifting competitor. State titles and a couple of National Championships which is why I was more than interested in Greg Everett’s production AMERICAN WEIGHTLIFTING, a documentary on the sport in the U.S.A.

AMERICAN WEIGHTLIFTING is a two hour production, Greg takes a look at the sport which is wildly successful internationally but barely recognized in the United States and often times confused with everything from bodybuilding to powerlifting. It’s a sport that occasionally benefits from fringe athletes breaking off from other sports and has benefited tremendously from the fitness start up CrossFit.

The cast of characters is an important part of this production. From here you can see how invested a Coach and the athlete become in attaining the next personal record and learn how some of the athletes got their start. All of this done in with no financial incentive.

A strength of the presentation is the time spent with legendary coaches like Jim Schmitz, Bob Tanko, John Thrush and my friend Mike Burgener. It’s with each of these interviews you learn to appreciate the dedication to long term development and what each of these men hope for the long term life of their Sport.

In the end you learn that there is no professional league, or shoe endorsement deal. The crowds are sparse and the medals are carnival quality. But in spite of all these obstacles, the sport pulls you

Rather innocently I was snared by the challenge. Although well into my Masters career, I find myself chasing a NEW total. It’s just me, that platform and that bar loaded with weight. It’s going up or it’s not. I can blame no one. On the surface it all seems for very simple, and in that I believe lies it’s beauty.

American Weightlifting, a documentary is available here.

We recently concluded one of the more enlightening ‘clean eating’ campaigns in the last 11 years of group training practice. What started out as a discussion amongst the coaches turned into a gym wide project with over 55 participants. I learned a bunch about myself and I learned (confessionals) and observed a number of different things from those who participated and those who did not over the last 30 days. I wanted to share them with you today in hopes that you will become more aware and possibily help others become more aware as well. If you are uncomfortable with any of this then that’s a good thing too.

1. 30 days is more about the 6″ between your ears than the 30 days on the calendar. How soft we have become.
2. Alcohol continues to derail more body transformation than any other single practice.
3. I was using coffee as a vehicle for heavy cream. I’ll drink less coffee as a result and far less heavy cream.
4. When you seriously curtail your alcohol drinking your dream state returns and you sleep deeper. Don’t you think your brain is telling you something?
5. Even little changes add up to serious changes in fat loss.
6. Even a little sugar can be significant enough to trigger inflammation. In other words subbing a baby snickers for a regular snickers won’t cut it.
7. Reading is more fun when you run on 100% clean fuel. Treat yourself to a new book. I finished THE ART OF FIELDING in 30 days.
8. Olive Oil IS a good snack.
9. There is sugar in almost EVERYTHING pre packaged.
10. People will be snide and sometimes hateful about your eating. Eat healthy anyway. It really grinds them.
11. I now prefer a massive (1/2 pound at least) grilled ground sirloin to steak. Grass fed naturally!
12. Creamy avocado dressing is good on everything.
13. Use avocados on everything. It’s green butter
14. When they take your butter use EVOO.
15. Medium chain triglycerides (MCT) are good in your start up coffee.
16. Movie snacks are lame. Smuggle in your pistachios.
17. You can attend a birthday dinner party or a high school reunion and not drink.
18. …or a July 4th gathering.
19. One drink will really be enough because two is slippery and three means you are gone.
20. It makes me feel bad when you tell me XXXXX is sabotaging your health efforts. Be an adult and acknowledge that things are toxic with that person (thing?).
21. If your every social experience involves drinking then you have a distorted social life.
22. If you clean up your diet your hormone profile will likely improve.
23. The chocolate fountain advertisement on television is repulsive but I’ll rank chocolate as something I can’t moderate.
24. Jimmy Johns has the fastest Paleo to go meal (Unwich) on the planet.
25. Appropriate protein intake will deliver undeniable transformation results.
26. I still can’t burpee better following the Whole30 but I ran 12 miles.
27. My body fat is lower today than 1982 & my strength is at least 95% but I’m slow.
28. Coconut oil is cooking magic and might help reverse dementia. Buy your parents a tub and tell them to cook EVERYTHING in it.
29. I still don’t know what’s in GSB rub but I use it all the time.
30. Some people can moderate but others simply must abstain. Part of the secret to success is recognizing which you are in different situations.

Squats came under fire the last few weeks.  Seems that everyone from FACEBOOK to my current client list had advice and information on squatting,mostly bad. Just when I think we have put the lid on all the negative slanderous discussion about the squat move another round of assaults occur.

Fortunately I have an insider.  He trains with me when he’s not putting people back together from trauma related events.  He is a great sounding board on all topics from orthopedics, his specialty, to endocrinology.  He walks his talk!  Flat belly with a respectable snatch, clean & jerk and yes..squat.

So when I saw him, I ask the question. “Is there any reason why the squat would be contraindicated? ” His response was worthy of repeating.

“Only an unstable knee would be a contraindication for squatting.   Posterior horn meniscus tear would be painful.  Even osteoarthritis, especially anterior compartment OA wouldn’t be a contraindication to squatting.  What, do they think it could be made worse, by increasing  quad strength and improving fulcrum angles be quad hypertrophy. I don’t know of any realistic reason not to squat daily!”

I’m going to make the assumption that the coach or trainer knows how to teach the movement and recognizes movement inefficiencies and can correct faults, otherwise let’s all get back to squatting and training smarter.



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