Just found out about this workshop July 11th 9am - 2pm

Advanced KB Workshop with Senior RKCs Doug Nepodal and David Whitley.
This 5 hour workshop will focus on H2H and double KB drills and a power fatloss program. If you register before July 1st, cost is $199. On July 1st or after cost is $225.
Better Bodies of Medina is hosting.

Location
BBOM
111 W. Smith
Medina, OH 44256

Better Bodies of Medina

5.31.09

KB Warm up

just a few sets today just to GTG

MP 2x5 - 32kgs
Bent rows 2x5 - 32kgs

5.30.09

@ CKC

KB warm -up

Demo'ed some swings, TGU, RKC arm bar, windmill, and bent press

@ Home w/ son
Kb warm-up

Steven
TGU's 5 minutes
OH and DBL OH walks 3 rounds

Me
Taking the day off. I did everything that i did earlier @ CKC but on opposite side to even things out.
I may train tomorrow. I will play it by ear. I feel much better today than yesterday. I actually feel strong.

5.29.09

KB Warm-up

Steven

2H swings - 20kg - 8x20

Me

A1. Relaxed MP 3x6 - 32kgs
A2. ALT bent rows -3x8L/R - 32kgs

1 min rest between sets

B1. DBL C&FSQ - 2x5 32kgs, 1x8 - 24kgs

1 min rest between sets

I felt really weak today. I don't know why with taking yesterday off. I think I will finish this week by going back to the 24kgs. I may finish the next 2 weeks with them also or go back to 5 days/week

No session today

I had 2 school functions after work that I didn't know about. After they were over, it was my feeding period, so i ate. I will finish up Fri., Sat., and Sun.

Don't forget, fellow Ohioans, the CKC meets this Sat. @9:00 am 

Kettlebell Secrets

Do You Have the Sneaking SuspicionThat Your Kettlebell Training is Missing Something? Discover What You're Missing at Kettlebell Secrets...

5.27.09

Daily Dozen

A1. H2H C&P - 3x3/3 40kg
A2. OA ballistic row 3x6/6 40kg

1 min rest between sets

B1. DBL Rack Kickstand Lunge - 1x4/4 -32kgs, 2x6/6 - 224kgs
B2. DBL swings - 3x6/6 32kgs

1 min rest between sets

C1. Ab roll out - 3x6
C2. Janda - 3x5

1 min rest between sets

Great session today

5.26.09

KB warm-up

Steven;s session
5:00 of TGUs

Mine
A1. DBL Hang C&P - 3x6 - 32kgs
A2. Alt RR 3x6L/R - 32kgs

1 min between sets

B1. DBL C&FSQ - 3x5 - 32kgs
B2. DBL swings - 3x6 -32kgs

1 min between sets

C1. Side bends 3x8L/R - 32kg
C2. DBL OH Walks 3 rounds - 32kgs

1 min between sets

Actually this was a shitty session. i only got 4 hrs sleep and then I was interrupted twice during my session by my youngest and his friends. I tried to block it all out, but it affected me anyway. I will get better sleep tonight!

Steven's knee is bothering him again when kneeling on his knee. If it doesn't get better, ortho time. There is no swelling and he can run and jump. We will see how i goes.

My Return of the Kettlebell book is on the way....

Just received notice that it just left Sharonville, OH.. With me in Cleveland, should be here tomorrow..If you haven't got either the book or dvd here are the links.

Return of the Kettlebell book



Return of the Kettlebell DVD

Kettlebell Twibe

If you use Twitter, join the following Twibe. Lets make this grow and share ideas and techniques.

Kettlebell Twibe

5.25.09

KB warm-up

Steven's session

2h swings - 12 minutes - on the minute - 20kg
1x20
2x15
7x10

Todd's session

A1. DBL C&P - 3x6 -  32kgs
A2. DBL Ballistic rows - 3x6 - 32kgs

1 min between sets

B1. DBL Suitcase squats - 3x12 - 32kgs
B2. DBL swings - 3x10 - 32kgs

1 min between sets

C1. AB roll out - 3x6
C2. DBL OH walk 3 rounds - 32kgs

Finisher - 30 push ups

Great overall session for both of us. Feel great.

5.23.09

Daily Dozen

A1. BB C&P - 135#x6, 155#x6, 185#x2(drop set 135#x4)
A2. BB Ballistic bent rows 185#x6, 225#2x6

1 min between sets

B1. DBL KB Kickstand Lunge - 3x8L/R - 24kgs
B2. DBL Swings - 3x8 - 24kgs

1 min between sets

C1. Ab wheel roll outs 3x6
C2. DBL OH walks 3 rounds - 24kgs

1 min between sets

No Hindu squats - they have been hurting my left hip

This completes my first full week of HFT doing 6 days/week. I feel awesome. I love training everyday. I should have never stopped in late Dec. I will finish this month and then decide to do it again or something else. I will keep you posted.

Nate Black's new BJJ website....check it out

BJJ Interviews

Nate is an RKC and my first trainer. He is also a practitioner of Gracie BJJ. Check it out

5.22.09

Daily Dozen

Wall slides 2x10

Bretzel

A1. DBL C&P - 3x8 - 24kgs
A2. DBL Ballistic Row - 3x8 - 24kgs

1 min between sets

B. DBL C&FSQ - 3x8 - 24kgs

1 min between sets

Finisher - 40 hindu squats

Hip flexor stretches

5.21.09

JM - Daily Dozen - 20 reps each

A1. relaxed MP 2x12, 1x10 - 24kgs
A2. DBL Alt bent rows - 3x12 -24kgs

B1. C&FSQ 2x8,1x6 -24kgs

30 hindu squats

5.20.09

JM - Daily Dozen
Me - 40 reps on most exercises
Steven - 13 reps

Steven's knee is real sore from the low box squats, so I told him to RICE it. He will be back soon

Me

A1. Hand to Hand C&P 3x12L/R - 24kgs
A2. OA ballistic rows - 3x12L/R - 24kgs

1 min rest between each

B1. DBL Rack Kickstand lunge 3x6L/R - 24kgs
B2. DBL Swings - 3x10 - 24kgs

1 min rest between each

C1. Ab wheel roll outs - 3x6
C2. jandas - 3x5 - Used a little momentum up, real slow down

1 min rest between each

Finisher - Jump squats - 1x10 - First time doing these - Jump back, then forward into hindu squat, repeat. A different feel.

Trained my Oldest Steven tonight

He did the same JM as me - Daily Dozen - 13 reps each exercise

A1. OA C&P - 20#kb 2x5/5
A2. OA Bent rows- 20kg 2x5/5

1 min between sets

Box squats to 12in box 1x5

Slow and steady. I have tried him on PM, however he wants to press and row. I started on a Mahler program before i got ETK, so he can too. Next time I will train then teach him after my session.

5.19.09

JM - Daily Dozen 30 reps on most

Wall slides 3x10

Bretzel - 2L/R

A1. DBL hang C&P 3x8 -24kgs
A2. ALT RR 3x8 - 24kgs

1 min between sets

B1. DBL C&FSQ - 3x6 - 24kgs
B2. DBL swings - 24kgs

1 min between sets

C1. Side bends 3x8L/R- 24kg
C2. DBL OH walks - 3 rounds - 24kgs

1 min between sets

Finsiher - Hindu squats 35 reps - slight pain in left hip.. Only when I get in fast rhythm


Hip Flexors stretch 2xL/R

Bretzel 1L/R

From BBC News - Chemical cocktail 'risk to boys'

http://news.bbc.co.uk/1/hi/health/8047230.stm

5.18.09

JM - daily dozen 25reps each exercise

Wall slides 3x10

A1. DBL C&P 3x8 - 24kgs
A2. DBL Ballistic bent rows 3x10 - 24kgs

1 min between exercises

B1. DBL Suitcase squats - 3x15 - 24kgs
B2. DBL swings - 3x12 - 24kgs

1 min between exercises

C1. AB wheel roll outs - 3x6
C2. DBL OH walks - 3 rounds - 24kgs

1 min between exercises

Finisher - 10x5 push ups

Later..

Tried the Brettzel after reading about it on IronGarmx... Good exercise.. Here is the link

http://www.irongarmx.net/phpBB2/viewtopic.php?f=12&t=207432

5.17.09

JM - Daily Dozen

Shoulder Mobility
Wall slides 7x10

Hip Flexor stretches
3 sets L/R

5.15.09

Daily dozen

A1. Dbl relaxed Military Press 3x7 - 32kgs
A2. dbl alt bent rows 3x8 each side - 32kgs

1 minute between sets

B1. Dbl clean & front sq. 3x8 - 24kgs

1 minute between sets

Finisher Hindu Squats 50 reps

5.12.09

KB Warmup

10 wall slides

A1. Standing BB PBN - #135 1x6, 155# 1x6, 135# 1x6 - I haven't done these for a long time and never standing
A2. Ballistic BB bent rows 135# 1x10, 185# 2x6

1 min rest between sets - 10 wall slides each time

B1. DL suitcase squat 3x10 - 32kgs
B2. DBL cleans 3x10 - 32kgs


1 min rest between sets - 10 wall slides each time

C1. Side bends - 3x8 - 32kg
C2. DBL OH Walk - 3 rounds - 24kgs


1 min rest between sets - 10 wall slides each time

Doing the wall slides helps with my posture. I plan on doing these everyday to correct my slumped shoulders. Years of benching and working at a keyboard.

I will be in NJ for the rest of the week. Not taking any KBs with me. i plan on doing FlowFIt while away.

5.11.09

KB Warmup with alittle Intu-flow mixed in

A1. DBL C&P 1x6, 2x7 - 32kgs
A2. DBL Ballistic Rows 3x5 - 40&48kg

1 min rest between sets

B1. DBL Suitcase Kickstand lunge 3x10 - 32kgs
B2. DBL Swings - 3x10 -32kgs

1 min rest between sets

C1. Ab wheel - 3x6
C2. Jandas - 1x8, 2x5

1 min rest between sets

5.9.09

Intu-Flow - intermedite level

A1. Dbl relaxed Military Press 3x10 - 24kgs
A2. dbl alt bent rows 3x10 each side - 24kgs

1 minute between sets

B1. Dbl clean & front sq. 3x6 - 24kgs

1 minute between sets

Finisher Hindu Squats 50 reps

5.7.09

Intu-Flow - Intermediate level

Spinal rocks
Quad hop

A1. h2h c&p 3x6 - 24kgs
A2. OA ballistic row 3x6 R/L - 24kgs

1 minute rest between sets

B1. dbl rack kickstand lunge 3x6 R/L -24kgs
B2. dbl swings - 3x6 - 24kgs


1 minute rest between sets

C1. ab wheel roll outs 1x6
C2. Slow and controlled sit ups 1x10

1 minute rest between sets

Ran out of time.

5.6.09

I felt I needed a back off day. Plus my back in the mid low back had a cramp.

I did Intu-Flow - intermediate level

spinal rocks
quad hops

Back feels much better. I need to add the spinal rocks and quad hops back in everyday.

i will be making the switch back to some version of Intu-flow everyday. Next week I will be doing a 4 day HFT schedule since I will be in NJ Tuesday night thru Friday morning. I can't afford to take my 32kgs on the plane. I will be starting a 6 day a week starting the week of the 18th. Should be fun.

5.5.09

Daily Dozen

A1. Dbl Hang c&p 3x6 - 32kgs
A2. Dbl Alt RR 3x6 - 32kgs

1 minute between sets

B1. DBL Suitcase Squats 3x10 - 32kgs
B2. DBL Cleans 3x10 - 24kgs

1 minute between sets

C1. Side Bends 3x8 L/R - 32kg
C2. DBL OH walks 3 rounds - 24kgs

1 minute between sets

5.4.09

JM - Daily dozen

A1: Double KB Clean and Press 3x6 -  32kgs
A2: Double Ballistic KB Bent-over Row 3x7 32kgs

1 min between exercises

B1: Double Suitcase Kickstand Lunge 3x8 l,r 32kgs
B2: Dbl Swings 3x8 32kgs

1 min between exercises

C1. Ab roll out 3x6
C2. sit ups slow and controlled 1x10, 2x8

1 min between each set

Session kinda sucked...Dealing with a re-org at work which is very stressful... All of a sudden, all the things I used to do, I no longer get to because I am on the wrong team.......Extra dose of Maca for me tonight to combat the cortisol release... I can't let this effect me... just grin and bare it...In the end, I have a job...more that a lot of people can say...

Kettlebells make it on WebMD

http://www.webmd.com/fitness-exercise/features/kettlebells-smart-smart-replacement-dumbbells

5.2.09

Cut Grass

Daily Dozen

A1. DBL C&P 3x10 - 24kgs
A2. DBL Ballistic rows 3x10 - 24kgs

1 min between sets

B1. DBL Suitcase kickstand Lunge 3x10 L/R - 24kgs
B2. DBL Swings 3x10 - 24kgs

1 min between sets

C1. Ab wheel 3x6
C2.  OH Walks 3 rounds L/R 48kg

1 min between sets

5.1.09

Daily Dozen

A1. Dbl relaxed Military Press 3x7 - 32kgs
A2. dbl alt bent rows 3x10 each side - 32kgs

1 minute between sets

B1. Dbl clean & front sq. 3x5 - 32kgs

1 minute between sets

Finisher Hindu Squats 50 reps