Good Scoop from Great Minds

Here's today's blogroll scoop:

Senior RKC, Sara Cheatham has a great post about kettlebells for combat readiness. This is pretty much what I've been telling people for a few years. Of course, Sara backs it up with case studies. There you have it.

Here's something interesting from Mike T Nelson. It is a study of neural science and fat loss.

Sandy Sommer writes about cycling your workouts. This is important, you can't go hard all the time. Delaine Ross wrote an article for Dragon Door about a similar subject.

Last, I thought I would share a new blog I ran across last week. I think I've read nearly every post. George has finished my favorite bike race, the Furnace Creek 508, 4 times and has done it on a fixie. Oh, and he was a HAT. George you da man!


Today I had a co-worker asked me about kettlebells. He started attending a class at the rec center and the instructor is clueless. I asked him to show me his swing and holy cow; it's no wonder he is having serious lower back pain. If your lower back hurts from doing something, you are doing it wrong. Get help from someone that is certified in that activity. I am aware of this person in the Virginia Beach area, she has no idea what she is doing but she insists on teaching kettlebells. She even had the audacity to attend a free class at Karen's studio and tell Karen she was doing it wrong.

Now, let me tell you what really pisses me off about this. I don't try to make much cash by teaching kettlebell stuff. My MO is simply to break even so I can attend more training and become a better, more educated trainer. The fact is I refer most everyone to Karen Smith, RKCII. I do offer FREE instruction often for a few reasons. 1) if you are going to do this stuff, you need to do it correct. 2) Maybe you refer someone to me. No worries. So when I offer free training and someone says no, they can learn it on their own than my kindness ends. Figure it out on your own, I have better things to do anyway!

Practice:
ZNWU, movement drills
Ride: 30 miles - Zone 1,2
Clean and press: 5x5

(planned a complex but ended up correcting the above person and ran out of time for my own workout) C'est la vie.

Until Next time!

Website update

I have updated my website with a fresh look and updated content. I am still working some issues, shooting some video etc. so it is a work in progress. Check it out periodically for updates or subscribe via RSS.

Practice:
10 min NWU
Swing 16k x 50
Swing 24k x 50
TGU 16k 5x5 no rest
rest 5 min.
Here is what we did at tonight's class:
JM
RIFGA
Swing 32k x 50
Snatch 5l rest 5r x 10 ea (100 reps) rest was while the others snatched. I used 24k.
Ab - figure 8, sling shot, figure 8 with stop, Punch matrix
Cooldown:
Stretch

1st Class == Update

Tonight we had the first class. Although the turn out was low, neither I or the attendees were discouraged. This meant more 1 on 1 instruction. We started out with joint mobility, worked on wall squats, box squats, swings and then on to the Turkish Get Up.

The swings are looking awesome! The swings we built and tweaked look better than many people that show up for the RKC cert. Of course with a little tweaking, they look perfect! What I'm telling you is this -- -- -- QUIT WASTING YOUR TIME WITH THE VIDEOS AND KETTLEBELL INSTRUCTOR WANNA BEES. The problem is you are learning technique that is substandard, it is weak or just wrong. You may be missing key cues that make an exercise effective or make an exercise safe. You should NOT feel any pain - ANYWHERE - using kettlebells. Your back should not hurt; your knees should not bow; wrists should NOT be black and blue.

Seek a currently certified RKC Instructor (like me)! It will be well worth your time and money.

Practice Today:
Z
RIFGA
Clean and Press - 24k 5 x 123 ladders.
Snatch 24k on the minute - 3 x 10/10, 2 x 5/5 - 80 total. This was more difficult than I thought it would be. Hitting 100 in 5 is easily in my grasp. This is also the first time I've snatched with the 24k bell since September.

Pull up - 1x14
JM
Swings
Turkish Get ups

Yesterday:
Z
Rifga
Pull up x 12 (boots and utes)
6x6 Sand Bag protocol x 15 min

Tuesday Night Kettlebell Class

I’m pleased to announce a kettlebell class starting Tuesday, October 28, 2008 at 6:30PM.
The class begins Tuesday at my garage or very near to it. This is a short term location.

Format: 1 Hour, We will start with Joint Mobility, Fix some kettlebell skills, then do a 15 - 20 minute workout.

This class requires a 5 week minimum commitment. The Cost per class is $15.
Please make arrangements to pay me (accept Pay Pal) prior to the class or bring cash. Beginners will need to attend some additional training so I can ensure you are practicing safe and effective
techniques.

Bring your kettlebell to the class. Get used to using it. I have some kettlebells and will
advise you if you need a more appropriate weight.

Please email me for directions or call me at (757) 667-1537.