Fort Bragg Kettlebell Club

Try this one

2010-05-08T07:33:00.000-07:00

JM plus 10 BW squats, 10 BW Sumos & 10 BW Boot strappers
10 Bear squats, 10 Bicycles in down dog,
5 pump & pry, 5/5 closed chain elbow circles & 5 dive bombers
Hip flexor stretch

Arm bar
5 mins light GUs
3/3-light OH WMs
3/3 halos
5/5-sling shot
5/5-knee sling shot
5/5-figure 8s
5/5-figure 8 to catch

2x10-uneven swings (two bells of different weight, one in each hand)
2x10-/10-side-step swings (one bell, tap feet to one side 10x, then the other)
2x10-alternating hands swing (one bell, switch hands at the top of each swing)
2x10/10-one-hand swings (one bell, swing R 10x, then switch to swing L 10x)
2x10-heavy swings (two hand swing a bell one size heavier than last set)
2x10-heavier swing (two-hand swing a bell one size heavier than last set)
rest & repeat one more time through

2x3/3-MP (one clean, three presses in a row on each side)
2x3/3-alternating renegade row, alt ren row holds, or double bent row
2x3/3-1 leg deadlift
2x3/3-front squat (clean bell to one side for 3 reps in a row, then the other for 3)
rest & repeat one more time through

JM (3 reps each of 3 of your favorite drills)
Frog
hip flexor stretch

Final Wednesday night Freebie Class

2010-05-05T16:04:00.000-07:00

We had a brand new face tonight, so it was back to the drawing board for everyone! A solid review of the basics never hurt anyone.

Mirror Image Swing drill
about 10 two-hand swings
Lying hip bridge drill
about 10 two-hand swings
Face-the-wall squats
about 10 two-hand swings
vertical jump drill
about 10 two-hand swings

for my old hats (while the newer students & I worked on more swings):
8/8; 6/6; 5/5; 4/4; 3/3; 2/2; 1/1-snatch

Breaking down the get-up, step-by-step, with no bell, once through on each side
Working the get-up straight through 3x on each side, switching sides after each rep; the seasoned students with a bell, newer without.

10/8/6/4/3/2/1-sumo DL
superset with
10/8/6/4/3/2/1-two-hand swing

For the new students:
3/3; 2/2; 1/1-press
superset with
3;2;1 goblet squat (front squat with holding the bell by the horns

seasoned students:
5/5; 4/4; 3/3; 2/2; 1/1-C&P
superset with
5/4/3/2/1-goblet squat

A mixed bag

2010-04-28T16:05:00.000-07:00

With advanced kettlebellers & brand-new bellers in the same class, it can be a challenge to give both a good workout. But it can be done! Here's how:

5 minute heel to head joint mobility (JM)
5 minute get-ups
*teach those brand-new to get-ups without a bell while the others move at their own pace

3x5/5-snatch
3x10-swing
*the brand-new do active rest while the more advanced do snatches
*that's right, no rest for the advanced, we all swing at the same time!

3x5-swing/two hand clean/FS/press
3x5/5-reverse lunge
*the brand-new only do a front squat and overhead press with the bell by the horns
*the advanced do their lunges with the bell in the overhead lock-out position, the newbies hold
bell in the rack

3x3/3-see-saw press
3x3/3-1 leg deadlift
*help the newbies with getting their second bell up into the rack for presses

2x3/3-low windmill (WM)
2x3/3-overhead WM
2x3/3-double WM
*newbies do the first set without any bell, the second set with a bell in the low position, and the third set with the bell overhead (if they are successful with the first two sets)

1x3/3-get-ups
*newbies without a bell if they're looking shaky

quick JM cool-down

Enjoy at your own risk!

6 for the morning...

2010-04-24T12:07:00.000-07:00

JM

5x1minute- swing

3x3/3-1 leg, 1 arm press
3x3/3-1 leg DL (deadlift)

3x5-thruster/renegade row/sumo DL (single or double bells)
3x20 seconds- standing hot potato

3x3/3-reverse get-up/get-up/overhead carry around the BB court

JM

Enojoy at your own risk!

Three new faces tonight!

2010-04-21T17:28:00.000-07:00

Heel to jaw joint mobility (JM)

Swing demo & drills

4x through
30 seconds of work followed by 30 seconds of rest/transition:
two-hand swing
press on one side
sumo deadlift
push-up
walking lunge
crush curl

2x through
30 seconds on/off:
alternating swing
crush row
overhead carry
plank
two-hand swing
rack carry

JM:
ankle tilts
toe pulls
hip pendulums
thoracic glides

4 for Saturday

2010-04-17T07:05:00.000-07:00

JM, BW Squats, BW Sumo, BW boot strappers

3x3-jerks
3x3-dbl straight leg deadlift
3x3-dbl snatch

10/1/10-dbl high swing/dbl thruster/dbl bent row
9/2/9-same as above
8/3/8
7/4/7
6/5/6
5/6/5
4/7/4
3/8/3
2/9/2
1/10/1

JM

Wednesday Night-ers

2010-04-15T08:00:00.000-07:00

Joint Mobility (JM)
1x3/3-get-up

1x3/4/5-see-saw press
3x5-double push press

3x3/3-reverse lunge
3x3/3-double kickstand lunge

3x5/10/5-medium swing/heavy swing/medium swing
3x5/5-snatch

farmer's & overhead carries

JM (with intergrated mobility)

The brave 3 return

2010-04-10T09:51:00.000-07:00

JM plus:
30seconds of each of the following:
alternating swing
alternating cleans (clean right then clean left, repeat for time)
halo (15seconds to R, then 15seconds to L)
alternating C&P (C&P right, then C&P left, repeat for time)
sling shot (15 seconds to R, then 15 seconds to L)
alternating clean/squat/press
knee sling shot (15 seconds to R, then 15 seconds to L)

4x5/5-uneven single-leg deadlift (use two different bells sizes, one in each hand)
4x5/5-uneven suitcase DL

4x5/5-uneven see-saw press
4x5-uneven push press

3x5/5-snatch
3x10-double alternating cleans (alternating cleaning two bells at the same time)

Basic JM plus:
bent arm camshafts
lateral c-spine glides
top/bottom elbow circles
bent finger circles
pinkie & index leads with dominant eye closed
anterior 45* lunge pelvic tilts & circles
anterior 45* knee circles
top ankle circles
medial ankle tilts
rolling toe pulls

3 more...

2010-04-03T13:19:00.000-07:00

JM

30 seconds of each of the following:
swing
rest

swing
push press R
rest

swing
push press R
push press L
rest

swing
push press R
push press L
high pull R
rest

swing
push press R
push press L
high pull R
high pull L
rest

swing
PP R
PP L
HP R
HP L
get-down to get-up R
rest

swing
PP R
PP L
HP R
HP L
GU R
GU L
rest

swing
PP R
PP L
HP R
HP L
GU R
GU L
1-leg deadlift R
1-leg deadlift L
rest

swing
PP R
PP L
HP R
HP L
GU R
GU L
DL R
DL L
plank
rest

JM with I-Phase

3 Brave Souls

2010-03-13T07:55:00.000-08:00

Basic JM + some Intergation JM

Superset:
1x6/5/4/3/2/1-dbl MP (double military press, one clean only)
1x6/5/4/3/2/1-dbl bent row

Superset:
1x6/5/4/3/2/1-dbl one leg deadlift
1x20/19/18/17/16/15- BW squats (body weght, butt-to-heel squats)

Superset:
3x5-dbl push-press
3x10-swings

Basic JM + some Intergration JM

4 in class tonight!

2010-03-10T20:08:00.000-08:00

They're getting good, so we can pick up the pace and integrate some progressive moves!

JM: heel to head
3x10-swings
3x5/5-C&P
3x5/5-bent row
3x5/5-squat thruster
3x20sec- hot potato

3x20-alternating swings
3x3/3-C&P
3x3/3-FS
3x3/3-bent row
3x5/5-snatch

2x20-swings
2x20-side step swings
2x20-alternating swings

2x1/1-reverse get-up with snatch between to change sides
2xbasketball court farmer's walks

JM with thoracic glides in lunge/rotation, lumbo-pelvic hourglass, rolling toe pulls, 6 position shoulder circles, top & bottom elbow circles

Saturday Advanced Class

2010-03-06T19:12:00.000-08:00

JM+ gross & weighted mobility

3x3-overhead reverse lunges
3x5/5-snatch
3x3-uneven double suitcase deadlift
3x5-swing/catch/squat
3x10-loaded swing

3x5/5-bear crawl to 20 double swings

3x5/5-dead clean
3x5/5-dead snatch

JM (opposing joints)

7 In Class tonight!

2010-03-03T16:26:00.000-08:00

JM
+BW squats
Sumo Squat
Boot Strappers

1x3/3-Get-up from standing to lying
1x20sec-standing hot potato
1x20sec-seated hot potato
1x20sec-seated twist
1x5/5-halo
1x5/5-around-the-waist pass
1x5/5-around-the-knees pass
1x5/5-figure 8s

3x3/3-pause press
3x5-BW push-up

3x3/3-1 leg deadlift (DL)
3x5-Sumo DL

3x10-swing
3x5/5-Front Squat (FS)

1x2-around half court farmer's carries
1x2-around half court rack carries

1x8-swing with various weights
3x5/5-snatch

1x2/2-no hand or shin-roll get-up
JM Cool Down

Saturday Advanced Class

2010-02-27T18:39:00.000-08:00

Basic R-Phase JM +halos & figure 8s

3x10-heavy swing
3x3- double FS (front squat)
3x3/3-medium-heavy C&P
3x3/3-medium-heavy OH squat (overhead squat)
3x3/3-renegade row OR double bent row
*as always, joint mobility, rest & water when necessary)

3x3bears (10/10/10 light/medium/heavy swings)
3x3/3-swing/snatch/WM

Basic JM+ knee circles in anterior lunge

24 Feb Class

2010-02-24T15:53:00.000-08:00

Joint mobility from the feet + gross mobility

Breaking down the swing (the "bend & snap," supine hip bridge, two-arm, one-arm, and alternating swings)
Breaking down the get-up (naked get up for two reps at each stopping point, 1 full weighted get-up for newbies)

Circuit 30 seconds on/30 sec off (3 times through):
Straight leg deadlift (two legs)
Military press
Two-hand swing
Push-up hold/plank
One-leg deadlift
Get-up Sit-up
Walking lunges
Alternating swings

Rack walks R/L
Overhead Walks R/L
Farmer's Carries R/L

Joint Mobility from the top

20 Feb. Saturday Class

2010-02-20T08:02:00.000-08:00

Joint Mobility (JM)

Tap Swing (instruction)
"Lazy 8s" & Figure 8 tosses (instructional)
Hack Squat (instructional)

4x4-hack
4x20-tap swing
4x4-C&P
4x5/5-lazy 8s
4x5-crush curls
4x10/10-snatch
(JM between sets & drills)

2x5-burpee/double clean/double press
2x10-double swing
2x5-double bent row
2x5-burpee/double clean/double FS/double press

JM

13 Feb WO

2010-02-13T07:23:00.000-08:00

Joint mobility + gross mobility
3x3/3-medium weight pause press
3x5-semi-heavy sumo deadlift
superset these two (flip-flop between the two), doing joint mobility in between, particularly shoulr & hip drills

3x3/3-medium weight overhead squat (OH squat)
3x20sec-medium weight hot potato
superset these two, doing thoracic & hand mobility in between

3x3/3-semi-heavy get-down only
3x20sec-plank
superset the two, doing wrist and ankle mobility in between

3x5/5-medium weight snatch
3x10-medium weight swings
superset these, doing neck & knee mobility in between

Joint mobility cool-down
eye tracking
near/far palm-jumps

10 Feb Class

2010-02-11T14:03:00.000-08:00

Joint Mobility & Gross Mobility
Clean practice using the wall as a guide.

Partner up and take turns doing the following drills:
3x3/3-FS (Front Squat)
3x3/3-C&P (Clean & Press)
3x20/20-swing
3x3/3-bent row or renegade row
3x3/3-squat/press (rack the bell once, do a FS then press the bell after you finish the squat)

Snatch practice (without partners)
1x5/5/5-lo/chest-level/head-level one-arm swings
3x3/3-snatch

1x3/3-get-up
Joint Mobility (opposing joints) cool-down

Full Class!

2010-01-13T15:41:00.000-08:00

Thanks to new member Margo for coming out tonight! It was a great class. Here's the rundown:

5 minutes ZJM
quick swing review with hip bridge

1x10/10/10/10/10: swing/swing R/Swing L/ alternating swing/swing
1x3/3-get-up sit-up
1x10/10/10/10/10: swing series above
1x3/3-get-up to high hips
1x10/10/10/10/10: swing series above
1x2/2-full get-up

Circuit, run through 3x:
25yd carry of your choice (farmers, overhead, rack, doubles, mixed)
ab wheel
MP
uneven suitcase deadlift (DL)
crush curl
crush row
swing
plank

5min ZJM cool-down (don't forget jaw mob!)

A relaxing Wednesday evening with friends ;)

2009-12-23T15:10:00.000-08:00

JM Warm-up
1x2/2-get-up

5x30 seconds per of the four drills:
heavy sumo
medium-weight swing
ab wheel
light clean & press (C&P)
rest
superset carries, 2 passes each:
heavy/light farmer's walk
medium rack carry
rest
4x5-light crush curl
2x3/3-heavy/medium kickstand lunge
rest
1x2/2-get-ups
JM Cool-down

Oops!

2009-12-22T09:58:00.000-08:00

I haven't been keeping up too well with the Bragg blog...
Here's what went down last Saturday a.m. Enjoy at your own risk!

Head to Toe Joint Mobility (JM)
10--->1: double push press (men use 2, 16kgs; women use 2, 8kgs or 2, 12kgs)
10--->1: snatch R/L (men use 16kg; women use 8kg or 12kg. Do both arms individually)
5/5-->1: clean/squat (men use 16kg; women use 8kg or 12kg. Do reps on each side)

3x5/5-GUSU (get-up sit-up/sit-up portion of get-up only, 5 reps straight then switch sides)
3x20sec-plank
JM cool-down

10--->1 means a descending ladder (of sorts).
Do 10 reps PP, then 10/10 reps snatch, then 5/5 clean/squat
active rest for up to 2 minutes
9 reps PP, then 9 reps snatch on each arm, then 4/4 clean/squat
active rest for up to 2 minutes
8 reps PP, 8/8 snatches, 3/3 C/Sq
active rest
7 PP, 7/7 snatches, 2/2 C/Sq
active rest
6 PP, 6/6 snatches, 1/1 C/Sq
active rest
5 PP, 5/5 snatch
active rest
4 PP, 4/4 snatch
active rest
3 PP, 3/3 snatch
active rest
2 PP, 2/2 snatch
no rest
1 PP, 1/1 snatch

flip-flop GUSUs & plank without rests in between either drills or sets ("super-set" the two drills)

Another Saturday morning with KBs

2009-12-05T07:29:00.000-08:00

Joiny Mobility (JM) Warm-up

3x3-dbl suitcase DL
3x3/3-ren row

3x3/3-see-saw press
3x3/3-kickstand lunge

3x5/5-snatch
3x3/3-lo/med/hi swing

5min Get-ups (GU)
JM cool-down (opposing joints starting with c-spine)

Another Wednesday class...

2009-12-02T15:23:00.000-08:00

Joint Mobility Warm-up
Arthrokenetic Reflex demonstration

1x5/5-GU (one set of 5 get-ups on each side, switching arms/sides after each rep)
1x20-two hand swings
1x5/5-push press
1x5/5- bent over row
1x5/5-FS (Front Squats)
quick rest/bouncing to relax

1x30-two hand swings
1x10/10-push press
1x8/8-bent row
1x8/8-FS
quick rest for water

1x40-two hand swings
1x15/15-push press
1x10/10-bent row
1x10/10-FS
quick rest

1x30- two hand swings
1x10/10-push press
1x8/8-bent row
1x8/8-FS
quick rest

rack carries around BB court
farmer's carries around BB court (carry two bells in one hand if you can)
OH (overhead) carries around BB court (carry two bells in one hand if you can)

1x5/5-GU
JM cool down

We're getting to be a good little group. Everyone, old and new, is learning so quickly for (most of us) only meeting once a week. I'm impressed ;) I continue to believe that like attracts like...these folks are good, quality people.

Sweaty Saturday

2009-10-24T08:08:00.000-07:00

No for the faint of heart or weak of knees
JM
20 goblet squats
5/5-snatch
1min rest
20 goblet squats
5/5-C&P
1min rest
20 goblet squats
10/10-one-arm swings
1min rest
20 goblet squats
10/10-one-arm heavy swings
1min rest
20 goblet squats
5/5-push presses
1min rest
5/5-push press
10/10-heavy swing
10/10-swing
5/5-C&P
10/10-snatch
2min rest
3 Bears Finisher:
3x3/3/3-light/meadium/heavy swing 10sec on/10sec off
JM+ nerve glides

Enjoy at your own risk!

Doubles on Deck!

2009-10-21T15:36:00.001-07:00

5 min. JM

In pairs of like athleticism:
3x5-double FS (front squats)
3x5-double MP (military presses)
3x5/5-renegade rows
3x10-double swings
3x5-double squat thrusters

3x10-two-hand swings

1xbasketball court- single sarm Farmer's/Rack/OH carries
1xhalf-court- double farmer's/rack/OH carries

1x20-alternating swings
3x10/10-swings R/L

JM cool-down

Too cold to turn out?

2009-10-14T17:24:00.000-07:00

Maybe the mix of not having class last week and the chilly, wet weather scared everyone away? Regardless, we had three troopers (Jill, Sarah, and Reba)enjoy some one-on-one time in class tonight and here's what we did:

JM
3 mintutes alternating Get-ups

6x20seconds on/off- two hand swings or double KB swings

3x5/5-one-leg deadlift (one bell or two)
3x3/3-one-leg MP (military presses)

2x10/10-low/high one-arm swings
2x5/5-low swing/high swing /hi-pull

snatch practice
1x5/5-low swing/ high swing/ hi pull
1x5/5-low swing/high swing/ snatch

3x20 seconds on- hot potato to seated twists

3x20s- plank to v-sit (aka boat pose)

JM cool-down (upper body done seated)

Enjoy at your own risk!

While I'm Away...

2009-10-02T04:45:00.000-07:00

I know you're all chomping at the bit for your next kettlebell class.
But since I'll be out until the 14th, chomp on this:

Warm-up with any joint mobility you like or remember from class
4x5-suitcase deadlift R/L (remember to reach the bell back to your HEEL with each rep.!)
4x4/4-C&P R/L (this is "clean & press")
4x3/3-front squat
4x2-GU to lunge (GU= get-up)
Cool-down with any joint mobility you like or remember from class

Here's the key if you aren't familiar with the above formatting:
The first number is the number of sets to execute.
In this case, you will go through each drill once .Then rest after the get-ups for up to two minutes, then start back over at the top with deadlifts.
The second (and third numbers) are/is the number of repetitions to execute.
In this case, you will perform five (5) deadlifts with the bell on the right side (in the right hand) and then immediately do 5 deadlifts with the bell in the left hand. If you wish, you can rest briefly before moving to four (4) cleans and presses on the right arm and then four (4) cleans & presses on the left arm. Note that one rep of C&P is one clean followed by one press. Meaning you don't clean four times in a row and then press four times in a row. One clean followed by one press equals one rep. Repeat four times (4x). You may rest briefly before moving to six front squats. For the front squat, clean the bell to the right side then squat three times in a row. You do not have to clean between each squat unless you want the practice. After three squats on the right side, dump the bell, swing the bell, switch hands at the top of the swing, then clean the bell to the left side and perfrom three squats on the left side. Go butt-to-heels in your squat if you can do it without any pain and proper form (DO NOT LET YOUR KNEES BOW IN and KEEP YOUR CHEST REACHING FORWARD THROUGHOUT!!!) If you can't safely go butt-to-heels, go either 1/4 decent or below knee level. Do not "go to parallel" in your squat, it's a sure-fire way to blow your knee! You may take a brief break after FS (front squats) before executing two get-ups (GUs) to the lunging position only, on the right side and then on the left side. Remember to "halo" the bell around the top of your head -on the floor- to switch sides. Rest 2-5 minutes after the GUs then repeat the sequence three (3) more times through for a total of four (4) sets.

So "3x3" is three sets of three reps...4x5 is four sets of five reps...etc...etc...

Have fun, be safe and see you when I return.

If nothing else, practice full get-ups without any weight or a light weight (dumbbell, kettlebell, can of soup, etc).

Biggest Class Yet!

2009-09-30T15:36:00.000-07:00

A whopping 11 people turned out for kettlebell fun tonight!
It was quite the mix of experience. I have to thank my veterans for having the patients to re-learn the basics as well as the brand-spankin' newbies for keeping up. There's a tough line to toe between the two and it takes perseverance on every one's part to stay with that balance. An additional class is immanent.

Here's the run-down:
7 min. JM warm-up
Get-up "review"
2 get-ups to sit-up position R/L
2 get-ups to hip bridge R/L
2 full get-ups R/L
We had trouble with disconnected shoulders and bent elbows, so they got plenty of reminders!

Swing time
2x10-2-hand swings
2x10/10-1-hand swings
2x20-alternating swings

Carries
50ft. clean/rack walks R/L
50ft OH carries R/L
50ft. farmer's carries

Clean intro. & practice
1x5/5-face-the-wall cleans
2x5/5-standing next to wall cleans

1x3/3-clean
1x3/3-C&P

3x3/3-C/P/FS (clean, press, front squat)
3x5-butt-to-wall straight leg DL

7 min. JM cool-down

I was pleased to see returning faces (Jill, Amy, Tim, Jennifer, & Lisa) as well as returning faces from further back (Reba!). Reba invited her trainer Lois along and commented that I made Lois sweat. :) Of course I always appreciate my die-hards Ian, Sarah, and Joanna, they make training easy and fun- ideal clients in every way and all around good people to have in my life here on little ol' Pope AFB. And I have to thank Chad for coming out before heading to his RKC Oct 9th (get those glutes working on every swing, Chad) ;)

I feel like this will be a good steady group to progress like my old Nellis group. We had fun times at the Youth Center, backyards, side yards, the Community Center, Runner's World, patios, and spare rooms.

I have to give my Nellis group mad props for seeing me through some hot, windy, and even cold, desert weather. I taught them a lot, but they taught me all the good stuff that makes a great, rounded trainer. Thanks to my Nellis friend-clients, my new Pope friend-clients started ahead in the kettlebell game.

I just talked to an old friend-client, Amy, from Nellis today. It's funny how you get to know someone through bells, or start doing bells with them after befriending them. It adds a different layer to a friendship that would otherwise be missing. You see them in a different light because you see them at some extremes not only during a workout, but through their training progression. Getting to know them like a hairdresser- some issues they'd never talk about to their other friends and seeing them do things their spouses would never think they have the strength to do. Good stuff! Empowering stuff. This training on top of all their other life demands, like the unknown by gen pop of "simply" being a military spouse.

I am truly blessed to be bringing kettlebells to the military community, they're just down-right good people. period. My life rocks!

Intermediate/Advnaced Saturday Class

2009-09-28T08:57:00.000-07:00

I don't know if you could really call this one a class just yet...Sarah, Joana, and Ian are my regulars. They're the only three that picked-up my tracks before summer and have seen me through to the fall. Granted, we DO have a fluctuating population on base ;)

So here's how Saturday went down:
JM
3 min GUs

3x5-dbl push-press
3x3/3-box pistol
3x3/3-1leg dbl DL (two bells, one leg deadlift)

3x3-hack squat (new move!)
3x3-2arm 1leg row (new move!)
3x5/5-alt. press

3x10-dbl swing
3x5/5-snatch

Enjoy at your own risk!

Nine turned-out for class last night!

2009-09-24T07:09:00.000-07:00

Whoo-hooo word is spreading and I'm stoked. The club is growing and we're all having a great time!

Here's the low-down on class last night:
Quick toe-to-head joint mobility... A question was posed as we reached the final drill, "Why do you mobilize the jaw?" Good question! It's the last joint in the gait cycle. Meaning that every time you take a step, that energy from the ground enters your heel, travels up to your ankle, knee, hip, sacroiliac joint (pelvis), up your lumbar (low back) spine, to your thoracic (mid-back) spine, to your C-spine (neck), wraps up and around the side of your skull to your jaw. So every time you take a step, your jaw takes a hit. A lot of people have jaw clenching, teeth grinding, and tension headaches because of stress both physically and emotionally. Doing joint mobility all the way up and down this chain of events, so to speak, helps alleviate that tension and the resulting pain issues.

Moving on to the workout (I use that term with resistance mind-you). With six new faces, I taught the get-up A-Z for a few reps and then had my seasoned 'bellers teach a few reps themselves. It proved beneficial for their learning process and allowed me to walk around and provide hands-on corrections and assistance to the newbies. Get-ups can be overwhelming in the beginning, and there are always refinements and variations. But everyone did a nice job of hanging in there and we all got a solid get-up session under our belts.

After a solid 20 minutes of get-up work, I introduced the swing. The three that have been working with me for a bit did swing variations and snatches as I taught the new kids and they did their first night of swings. First of many to come!

We moved into super-setting suitcase deadlifts with hot potato. Then crush-curls and planks (planks being another "favorite" for the newcomers).

"Holy back, legs, arms, and chest" batman!" one newbie wrote me this morning (not a direct quote, but pretty close) ;) I felt a little work in my chest this morning myself and thought if I'm feeling it, they're definitely feeling it today! Good stuff!

So here's a wrap-up of the night's events as it turned-out for the fresh faces:
5 minutes joint mobility (JM)
20 minutes get-ups (GUs)
10 minutes two-hand swings

3x3/3-suitcase deadlifts (DL)
3x20seconds-hot potato

3x5-crush curls
3x20seconds-plank

4 High Pay-off JM drills (4 HPOs)

And for the three vets:
JM- 5 min.
GUs-20 min

1x40-alternating swings (alt swings)
1x10/10/10/10-one-arm swings
1x5/5/5/5-snatches or high-pulls

3x3/3-suitcase DL
3x20s-hot potato

3x5-crush curls
3x20s-plank
4HPOs

More fun in store next week!

Pope Neighborhood Center Wednesday Class

2009-09-18T07:23:00.000-07:00

A super nice, new Neighborhood Center opened literally around the corner from our house at the beginning of the summer. It didn't take long for me to take advantage of its space and location. Nestled at the end of Officer's row and amongst Cardinal Heights on Pope, it's prime real estate to get ladies & gents active after work. Everyone walks over and we have a great time. Word is spreading quickly... nothing beats viral marketing! ;)

I offer the class for free and even bring bells. No hitches, no catches, no expectations, just good times to be had by all. I'm actually stunned at how quickly the new folks pick-up the drills. A testament to their openness and willingness to shift their training paradigm (and perhaps my teaching abilities) ;) The class has been incredibly rewarding and I see the fun only growing from here on out.

If you're in the Fort Bragg/Pope area, come join us! We've had five people that have never even see a bell, come out and enjoy themselves, and even keep up with those that have been training with me since the beginning of the year!

Here's our workout from last night. If you want to smoke your legs and get nice & sweaty, this one's for you:
5 minutes Joint mobility
5 minutes Gross BW mobility
5 minutes Get-up practice (naked GUs for newbies, alternating for others)

3x5-butt-to-heels goblet squat
3x5/5-suitcase deadlift
3x5-sumo deadlift
3x20-alternating swings
3x3/3-BU C&P (just bottoms-up clean for the newbies)
3x20-2-hand swings
active rest 1 minute between rounds

Farmer's carry one bell in right hand 50 yds. (25yds down & back on same side)
Farmer's carry one bell in left hand 50 yards
Rack carry one bell on R, 50 yds
Rack carry one bell on L, 50 yds
Overhead lockout carry on R, 50yds
OH carry on L, 50 yds

10 minutes joint mobility

Red Star "Tour" Schedule

2009-08-13T04:41:00.000-07:00

10 Sept: Venice, CA
What: Neurophysiology Theory
Z-Health Joint Mobility Overview
RKC Basics
Putting it all together
Guest Presenter: Sr. RKC Doug Nepodal
Contact: Kirsten Farrell kirstenfarrell@gmail.com
Time: 3 hours

14 Sept: Venice, CA
What: Neurophysiology Theory (re-cap & continued)
Z-Health Joint Mobility Overview
RKC Basics (re-cap & continued)
Putting it all together
Contact: Kirsten Farrell kirstenfarrell@gmail.com
Time: 3 hours

3 Oct: Brea, CA
What: Neurophysiology Theory
Z-Health Joint Mobility
Marketing yourself as an RKC*
Business and Web Design*
*Guest Presenter: Marcus Martinez, RKC
Contact: Marcus@mbodystrength.com
Time: Not yet determined

7 Nov: Gainesville, FL
What: Neurophysiology Theory
Z-Health Joint Mobility Overview
RKC Basics Overview
RKC Bent Press, Windmill, & Pistol
Guest Presenter: Jennifer Bryan
Contact: Jennifer urgayle@gmail.com
Time: 8 hours

In the Works for 2010:
Jan.: Atlanta, GA
Contact: Delaine Ross RKC II Delaine@gymcondition.com

Feb.: Philly, PA
Contact: Phil Scarito RKC II, CK-FMS Phil@DV8Fitness.com
Feb.: Oklahoma City, OK
Contact: Dustin Rippetoe RKC II Dustin@wayofstrength.com

March: Medina, OH
Contact: Amy Dudley, RKC dudley1@zoominternet.com

Tentative 2009 RSA schedule

2009-04-08T06:25:00.000-07:00

20 March: Venice, CA "For the first time ever: Two Senior RKCs!"
18 April: Wilmongton, NC "Release Me!" 1-on-1 Z-Health Assessments
24 April: Pope AFB, NC "RAD" women's only self-defense course
15-17 May: Denmark RKC course
27 May: Fayetteville, NC Kettlebell Basics at Red Point Climbing Gym
20 June: Virginia Beach, VA "Infusing RKC & Z"
26 June-28 June: St Paul, MN Level II RKC
25 July: Iowa "Infusing RKC & Z"
1 August: Penn. "Infusing RKC & Z"
September: Anaheim, CA "Infusing RKC & Z"
19 September: Chico, CA "Infusing RKC & Z"

Contact saracheatham@hotmail.com TODAY for a workshop in your area or to inquire about attending these workshops!

1 Aug Workshop in PA

2009-02-22T13:07:00.001-08:00

Phil Scarito, RKC & CK-FMS and I are collaborating to bring you the ultimate workshop!

When: 1 Aug 2009
Where:Club La Maison, Devon, PA
What: "What Every Person Should Know About Z-Health & How To Incorporate It Into Kettlebell Training"
How Long: 6 hours
How Little: $175 (early reg.)

Check this link for additional details and to sign up while spots are available:
RSA & DV8 2009 August Workshop

Bentonville, AR Kettlebell Workshops, 22 & 23 Nov 2008

2008-11-19T09:00:00.001-08:00

What: Mastering Kettlebell Basics
When: Nov 22, 2008 (9:00am-12Noon)
Where: Walton Life Fitness Center, Bentonville, AR
POC: E-mail Casey Fant to register for this workshop.

What: Mastering Advanced Kettlebells
When: Nov 23, 2008 (1-4PM)
Where: Walton Life Fitness Center, Bentonville, AR
POC: E-mail Casey Fant to register for this workshop.

E-mail ME any questions regarding these workshops or for inquiry of additional training.

Upcoming Workshops: Oct. & Nov. 08

2008-10-02T12:46:00.000-07:00

What: Mastering Kettlebell Basics
When: Oct 18, 2008 (11:00-3:00)
Where: Condition Kettlebell Gym Atlanta, GA
How Much: $125 ($175 after 12 Oct.)
POC: E-mail Delaine Ross to register for this workshop.

What: Mastering Kettlebell Basics
When: Oct 19, 2008 (10:00-2:00)
Where: Condition Kettlebell Gym Alpharetta, GA
How Much: $125 ($175 after 12 Oct.)
POC: E-mail Delaine Ross to register for this workshop.

What: Mastering Kettlebell Basics
When: Nov 22, 2008 (9:00am-12Noon)
Where: Walton Life Fitness Center, Bentonville, AR
POC: E-mail Casey Fant to register for this workshop.

What: Mastering Advanced Kettlebells
When: Nov 23, 2008 (Time TBD)
Where: Walton Life Fitness Center, Bentonville, AR
POC: E-mail Casey Fant to register for this workshop.

E-mail ME any questions regarding these workshops or for inquiry of additional training.

43rd Security Forces Squadron PT

2008-07-26T11:59:00.000-07:00

What: 43rd SFS Group PT:
When: 0700 every Wednesday
Where: Parking lot behind Pope AFB ballparks
How Much: FREE

(Thank you for your service and dedication to US freedom!!)

*If you are interested in FREE Kettlebell and Z-Health training for your unit PT, please contact Sara Cheatham at: SaraCheatham@hotmail.com asap.

I am available for unit PT on Pope AFB and Fort Bragg.

The Rumors Are True

2008-04-28T15:03:00.001-07:00

We are moving 22 May to Pope AFB, Fayetteville, NC.
I will take appointments up until 1200, 14 May.

Important Dates:
29 April: Final 1700 (5PM) Tuesday Community Center Class
8 May: Final 0900 Thursday Morning InsideOut Chiropractic Class
8 May: Final 1700 (5PM) Thursday 1700 Runner's World Class
10 May: Final Saturday Morning Rigg's Park 0900 Beginner & 1000Advanced Classes
14 May: Last chance to train with me in Las Vegas

And yes, I became a Senior RKC Instructor at the cert. last weekend. YAY! :)

Announcing Thursday Morning Classes

2008-02-28T14:46:00.000-08:00

What:
Kettlebell Class
Open to the public
When:
9-10am every Thursday
Where:
Dr. Teresa Berry's Practice
Inside Out Chiropractic
2300 North Rainbow Boulevard #121-122
Las Vegas, NV 89108
Phone: (702)259-0233
How much:
$20 (must prepay via payPal)

*100% refund if you are not completely satisfied.
*Absolutely no refund for cancellations, no exceptions or exclusions.

28 Feb Workshop with Dr. Teresa Berry

2008-02-12T14:17:00.001-08:00

What:
Same format as the last workshop with Dr. Berry
Open to the public
When:
7-9am, 28 Feb. 2008
Where:
Dr. Teresa Berry's Practice
Inside Out Chiropractic
2300 North Rainbow Boulevard #121-122
Las Vegas, NV 89108
Phone: (702)259-0233
How much:
$50 (must prepay via payPal)

*100% refund if you are not completely satisfied.
*Absolutely no refund for cancellations, no exceptions or exclusions.

lulu lemon Educator Workshop

2008-02-12T14:08:00.000-08:00

What:
Kettlebell Basics Workshop for lulu lemon employees
When:
0800, 26 Feb 2008
Where:
lulu lemon at the Fashion Show Mall
Why:
To educate associates about kettlebells so they can be informed when a shopper comes in looking for "kettlebell friendly" attire. And to spread the word about kettlebells as a fun and functional form of training.

*Closed to the Public*