Training today 8/25/08...

Prep work:
Lots of brettzel, ASLR and mobility work

24kg Get-ups x 6 singles each side, more brettzel..., then 4+4 continous

24kg Alternating swings x 30, 30 (concentrating on overspeed eccentric)

Hip flexor streching etc...

I was in Dayton, OH this weekend teaching the FMS to a group of trainers there - but the driving and teaching left me a bit stiff so lots of mobility work today. On the Get-up singles I was using the overhead squat to begin the negative and then the 4+4 were just high-bridge and lunge style.
Simple...

Quick training for yesterday 8/15/08

Prep work: Z, ASLR, T-spine rotation
40kg Get-up x 5 singles each side
40kg Alternating swings x 5 sets of 10 reps

Snatched the 40 kg and got 5 reps each arm easily but my left thumb is still not up to that type of weight and stress so alternating swings instead.

Finally back to training...

Due to the time on the road and various other excuses I have been consistant with my Z drills but missing my KB - so back to it today!

Prep work:
Z drills
ASLR
Bretzel

24 kg Get-Ups x 12 r+L (groups of 3 styles- High bridge + low sweep + Overhead squat)

24kg Swings x 10 sets of 10 (5 sets r and 5 sets L) in 5 minutes

felt good to be back in the swing of things ;)


In case you missed it or if you know of anyone prepping for the RKC - check out my coming RKC prep workshop in San Diego:
http://www.ironcorekettlebells.com/rkc.html

Back from CK-FMS....

The first ever CK-FMS certification workshop is in the books. Gray Cook and I were honored to have close to 70 RKC attendees - including Master instructors, Sr. Instructors and the Chief Instructor (Pavel) in attendance. RKCs from England and Hungary and all over the country made their way to MSP to see what the CK-FMS was going to be all about.

I am thrilled with how the workshop went and how it was received. The reviews and information will be up on dragondoor.com in the coming weeks.

A few words of reflection and thanks:

Teaching at a workshop vs. Being Responsible for running the workshop - I am emotionally and mentally drained from this weekend. Launching an entirely new certification and workshop is quite different than just showing up to teach!

Thank you to Pavel and Gray Cook - my mentors and friends.

Thank you to Dr. Mark Cheng and Danielle Cook - our assistants over the weekend and our "silent assasins" who made much of the weekend possible.

John DuCane and the dragondoor.com staff - it just wouldn't have been possible without you.

To my fellow Master RKCs and Sr. RKCs - your support and friendship honors me.

To all of the attendees - thank you for making the leap of faith to hop into a new program

Off to CK-FMS...

Leaving in the morning for the CK-FMS workshop in Minneapolis - Gray and I are keyed up and chomping at the bit to get this under way!!

Will blog if I can.

Announcing a special RKC Prep course...

RKC Prep Course with Brett Jones
Learn how to teach kettlebells and prepare for the RKC with Master RKC and CSCS - Brett Jones -
September 12th-14th, 2008
Some of what Brett will cover:
Discover how to teach kettlebells
Correct form and technique
Design programs for groups and individuals
Prepare to take and pass the RKC
Brett Jones is teaching a comprehensive RKC Prep Course at Iron Core that you don't want to miss.
Space is limited to 20 participants - See Details
http://www.ironcorekettlebells.com/rkc.html

This will be a unique opportunity to prepare for the RKC - don't miss it!