Workshop June 20 2009

Russian Kettlebell and Z Health Workshop

with Sara Cheatham, SR RKC, Z level 4 and myself

June 20, 2009 in Virginia Beach.

Contact me for details.

We will cover the basic kettlebell lifts, then move into more advanced applications including how to incorporate Z Health movement concepts into your workout.



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Training Today:
ZNWU
Complex 6 sets 2 min rest
Swing, Snatch, Clean & Press, Row

Ride: 4 x 4 min/3 min (keep HR@80% on work intervals)
Front Plank 5 x 30 on/30 rest

Yesterday:
Z
Stick
Ride: 16 x 10/20

Mon:
Swings 16k x 200

Workshop Today and other Ramblings

Today I hosted a kettlebell workshop at CrossFit Virginia Beach. It was a great time; always fun to be teaching something. We covered basic strength fundamentals, how to create tension for more power and other Asian/Russian strength techniques. We also covered basic kettlebell lifts: swing, snatch, squat, press and get up. For me this meant demonstration and correction...for three hours.

I feel pretty good. The only things that hurt have been hurting for 3 days. It is pretty crazy, I am able to do high intensity activities and ride my bike for 24hrs straight but if I walk and stand for more than an hour, my back will hurt for days. On Wednesday, we did an inspection at work which required about 2 hours of walking. That did it!

Food:
An interesting tidbit on organic food and other products is on Sara Cheatham's Blog. She writes, "I've come to the conclusion that if it's produced for mass consumption and makes it to the shopper at a "great price," you get what you pay for: the product will be cheap and do the opposite of what you intend it to do." I tend to agree.

Sara continues with an examination of body soap. "What I thought to be a simple and basic product is in fact, not." This is very interesting.

Saturday's Workshop

On Saturday, I held a beginners kettlebell workshop. Crossfit Virginia Beach is very gracious and let me use their gym for a few hours. They like to seek people improve themselves with a little physical pain and fatigue. Thanks guys.

I had a blast providing information and criticizing technique. I can tell you for a fact that all of the participants made giant leaps in their kettlebell lifting techniques and improved their knowledge of strength training.

We covered the swing, get ups, windmill, military press, clean, and snatch. I threw in a couple of mini practical application workouts to demonstrate how to put it all together.

Kettlebell Workshop Dec 15

I will be available for a kettlebell workshop on December 15, 2007.

Many of you have been inquiring about my schedule for classes etc.
Truth be told, I had to put that on hold as other endeavors (read: school and studying for school) have devoured ALL of my time.

The good news is this will be one week after I spend a weekend training with Pavel Tsatsouline (the Evil Russian) in Los Angeles, CA. What that means to you is that I will have some refresher training and an updated skill set to assist your training.

You will learn:
Kettlebell training: swings, snatches, cleans, presses, windmill, turkish get up, front squat
Body weight training: squat, push up, pistol etc.
Joint mobility: I will take you through a full body JM training session.

The length of the training workshop will be about 4 hours.

Cost: $75 per person if you register by November 25, 2007.
November 26 - December 7, 2007 - $100.
December 7 - 14 December 2007 - $150.

If you are interested in training, please contact me.