Today's Workout

Warm Up:
Joint Mobility
Bodyweight TGU 3:00
12kg TGU 3:00

Workout:
Pull Ups w/12kg: 8 6 4 2 x 1

C&J: w/Double 20kg (the pull ups were a mistake before the C&J; was shooting for 4:00 LC, and 4:00 Of Jerk; aborted the set after 1:00)
Switched to:
OAJ: w/24kg x 9:00

Double Front Squat: 20kg - 8 6 4 2 x 1

Nothing special for sure...just trying to find my way with these timed sets...could have used a kick in the butt today!

Training in Auburn, AL

I went to Auburn, AL this past weekend, to train kettlebells with Britt Buckingham (grey shirt). He is an excellent coach, associated with the WKC. One of his students, Benton (black shirt) came over to join us, and we had a great day of training!
When I arrived Friday night, Britt brought me to his house to show me his gym, and I noticed a 40kg sitting there, daring me to press it. So, I have been curious, whether or not I could. Pavel says you should be able to press half of your bodyweight, but I've never had access to anything heavier than a 32kg. So...I did it on the first attempt, with my right arm; the left was not so great, I only made it up half way. I set it down, re-grouped, and finally got it up. It's safe to say that a 40kg press WAS a 1RM press for me! Now I know for sure where I stand. I also saw a 48kg, and decided to do a few 1H swings...damn that was heavy!!
This was going to be my first exposure to timed-set workouts, as opposed to the traditional sets & reps format. It's a whole different experience, when you have to keep the bells in your hands, for 5, 10, 15 or 20 minutes. Intervals are tough, and I enjoy them, but doing timed sets is truely what kettlebells are all about. This is the kind of workout that truely separates KB's form any other kind of free weights. This is strength-endurance at it's best. It was a blast, and I look forward to implementing this style of training into my workouts.
I really enjoy traveling to meet new people. In this case I was learning about a style of KB lifting that I was unfamiliar with. I went there willing to learn something new, and having an open mind is the most important thing. When you train outside of your comfort zone, you usually realize there is much more out there, than what you do at home everyday. Best of all, I have two new friends, and I look forward to training with them again.
Last but not least, the real stars...Daisy & Brown Dog (yes that his name; long story!)

Thanks guys!

Maxbells Certified

Proud to announce I completed the Maxbells Bodyweight Trainer Certification yesterday. It was a tough course, and I learned a lot. Steve Maxwell is an amazing coach, and it was a pleasure to meet him, and learn from him. Also John & Maggie from Maxercise Gym in Philidelphia were super cool too, I look forward to training with them again!

Outdoor Workout

The weather was beautiful today, so Shamus and I went to 'The Fly', which is a park on the bank of the Mississippi, and had a great workout from 12:00 to 3:00.
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'Running the Bells': w/20, 24, 28 & 32kg

20kg Goblet Squat: 8 reps, sprint 50 yds and back; no rest, then...
24kg Goblet Squat: Same
28kg Goblet Squat: Same
32kg Goblet Squat: Same: x 1

20kg Swings: 5 reps *(no rest)
24kg Swings: 5 reps *
28kg Swings: 5 reps *
32kg Swings: 5 reps, then sprint 50 yds and back: x 1

Me: 50 yd F-Walk 20 & 28kg, switch hands, return: x 1
Shamus: same with 24 & 32kg's: x 1

Four Corners Circuit: 20, 24, 28 & 32kg. One after the other; no rest!
5 reps each station/bell (Square = 20 yds long; 10 yds across)
*Snatches w/24kg
*C&P w/28kg
*Snatches w/20kg
*C&P w/32kg: x 1

F-Walk: 25 yds w/24kg RH; F-Walk w/32kg LH to P.U. Bar x 5 pull ups
Return: w/32kg RH, to 24, then 24kg LH back to start point. X 2
O-Walk w/Pull Ups: Same template as above.

Four Corners: KB Jump Squats & Pull Ups: 20,24,28 & 32kg: 5 ea. At each bell/station: x 1

F-Walk up hill w/2-32kg; Sumo Squats x 5 reps at top; R-Walk down x 2
R-Walk up hill w/2-32kg; Goblet Squats x 5 reps at top; F-Walk down x 2
F-Walk up hill w/2-32kg; Goblet Squat (Shamus Front Squat) x 5; O-Walk down x 2

Fun stuff!!

Today's Workout

Shoulder mobility work (circles, with arms locked out overhead w/16kg)

Goblet Squats 1 x 5

20kg Double Front Squat: 10 x 8

Will do timed set of Push Press this evening with Shamus; and maybe some wrestling.

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Jo's first 'timed-set' workout: done 4-7-10. Snatch w/8kg

10 snatches right (30 seconds)
10 snatches left (30 seconds)
For 6 minutes

7 snatches right (30 seconds)
7 snatches left (30 seconds)
For the remaining 4 minutes (total of 184 snatches in 10 minute continuous work)

Any time left after snatches, I just kept the bell in rack position or hang position, until the next minute.
10 minute time set with 18# bell

Maxbells Cert. Preparation

Today was my first workout in preparation for the upcoming Maxbells Bodyweight Trainer Cert. we are hosting May 8th. The 'Basic' 300 workout is made up of 10 different exercises, done for 30 reps each, for a total of 300 reps. This took me about 40:00.
Next is the Intermediate, then the Advanced, THEN the '300 Workout' which is the toughest one!

One day at a time...

Why Kettlebells?

I ran across this article, and wanted to post it for anyone wondering why kettlebells are different, and why people should use them. Greg is the owner of the Underground Gym in NJ, and is a great athlete, check out his site, the link is below, and see for yourself; enjoy!
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Why Kettlebells? By Greg Mihovich

Kettlebells are some of my favorite tools for all-around athletic development. There are quite a few reasons for it.

First, I consider kettlebells to be a four-dimensional tool, because not only it moves (and needs to be controlled) like a dumbbell when held with one hand, it also has an offset center of gravity, which leads to the unique feature of flipping over and creates sort of a “pocket”. You could feel the same “pocket” of energy when you grab a vertical pole on the one hand on the run and swing around it changing your direction. That “pocket” is that “forth dimension” of a kettlebell.

Second, the flip of the kettlebell creates the need and teaches you to absorb ballistic shock, which builds strong tendons and ligaments. The skill of proper shock absorption is a must for any contact sport athlete, or anybody for that matter. The kettlebell’s ability to flip and an offset handle also create a unique opportunity for a whole array of juggling exercises impossible with any other implement.

Third, as opposed to the barbell, in most ballistic kettlebell exercises after absorbing the shock you need to redirect the force immediately. This skill is one of the cornerstones of athletic ability.

Forth, most kettlebells have thick handles, which is great for the grip. Any exercise with a kettlebell automatically turns into a grip exercise. High rep kettlebell ballistics, like Snatches or Long Cycle Clean & Jerks have to be experienced to appreciate how they work the grip and the whole body.

Fifth, the offset weight distribution of the kettlebell keeps your core constantly engaged in a dynamic battle to keep the weight from falling off to the side, where a dumbbell would “rest” on your bone structure.

Sixth, like I said earlier, high rep kettlebell ballistics, like Snatches or Long Cycle Clean & Jerks have to be experienced to appreciate how much work your heart and lungs have to perform. If you still think that weightlifting and cardio are two different things try these exercises and let me know then!

Seventh, the sheer amount of exercises and objectives you can accomplish and perform with a kettlebell or two is staggering. Strength, power, endurance, conditioning, coordination, grip strength – and hundreds and hundreds of exercises to keep you interested. An athlete could be all set with just a couple of kettlebells and his own bodyweight.

I’m sure I could find a few more reasons to lift kettlebells, but you are getting the point across.

http://UndergroundGym.com