Saturday, June 30

One step back, two steps forward

Learned something new and different this last week...GS style of kettlebells. I liked it. Then I dug up some more information on the subject and kinda got lost in something that was not that important to me anyways.
However I did learn something about myself in this waste of mental energy, that is - I swing kettlebells because I like to, I do it for fitness and what I've learned so far is pretty darn valuable to me.
I started with Ron Morris at USA Kettlebells in Minneapolis and one day I told my step-sister that "I'm too busy to practice at home" I work, I have a kid, time is precious. Ron may have heard me "whine".
He started the class and said "everyone grab their kettlebells and give me 100 swings". Without hesitation we all grabbed our kettlebells and did 100 swings without putting the kettlebell down...(back then that was big for us.)
He walked past and said OK, that's your workout today you can go home. It took us about 2-3 minutes to perform these 100 swings.
I was shocked. I come all this way for a 2 minute workout?
His point...you can get a workout in a very short time with kettlebells and don't make excuses for not creating the time! You make time for the things that make you better. Don't waste your valuable time on things that can break you down.
I keep learning it over and over again.
The politics of kettlebells is something for other people. I like what I do and if there is something new and exciting let me know, I'll give it a shot.
The GS style... its very good for some things, I like the timed sets, I do like the one-handed swing style, I will prbably get a pro series bell or 2, but what got me here was the RKC program and all of its possibilities. Which by the way, never cease to amaze me...

Friday, June 29

GS Style?

Due to the back to back sessions yesterday, my hands needed some rest. I figured they could rest till about 6PM.
I am still curious as to the difference in styles of Pavel and Valery...

The "GS" Style:
One handed swings 25L, 25R x 10
500 Swings x 20Kg (Went w/20Kg to get my form)
One minute 3 Point Planks x 5
Swim for 30 minutes

I use more hamstrings in the "GS" style swing and I don't tire as easily. It almost as if, I'm using less effort. If that's the case, am I getting as good a workout as I would using the traditional RKC method? Tension vs. Efficiency?
Maybe its all in how you use the 2 methods. Reps vs. Time


Thursday, June 28

Well, Well, Well

There seems to be a shift in the marketplace, or should say a new player on the field.
You know...All I care is, what's in it for me. How can I, and other kettlebellers benefit from this.
Dragon Door has been dominant, they have produced some amazing results for people of all ages, sexes and persuations. My hat is off to them! Pavel and the DuCane's got it down pat. They are very good! Success has its privilage.
This new player has some interesting differences. The "New Swing" for sure, the snatch, yeah, its based off the "New Swing", but what I got out of it was the pace of the workouts.
I rush through everything, so when I learned the method most used, time and rpm measurements, I kinda liked it. The new swing...you use "Pro Grade Kettlebells" and you grip it a little differently, with your fore finger and the thumb mostly and you let your head follow the kettlebell.
This seemed to put more emphasis on my hamstrings and gave me a little more momentum on the pull portion of the swing...and snatch!
RKC, AKC were all in it together, so I say experiment, find out out works for you. I plan to do what works...so in my mind, there is plenty of room for everybody!
Thanks for the Introduction Charley!

Todays Session:

Class at The Kettlebell Club

Attendance: 3 strong ladies, 1 man, 1 instructor.
Kettlebell weights were appropriate for the exercise.(Students Choice)
Warm Up
TGU no Weight 3 a side
TGU Weight 3 a side
30 Swings
Squat no Weight
Clean & Squat
Rest
Bottoms up Clean 5x2
Lying Press 5x2
3 point push ups 5
Rest
Sea Saw Press 5x2
Figure 8 to a clean & Hot Potatoe 5x2
Renegade Rows 5x2
Rest
Snatch H-5, M-10, L-20
Clean & Press H-5, M-10, L-20
Rest
Clean, Squat & Press into TGU 5 Minutes
Rest
Behind the head press & Sitp up 3x5
Stretch to finish

Then Charley came in for a little AKC action:
Lesson on the correct form to use - 20 minutes
Snatch timed sets 5 mintues
rest
Clean and Jerk (Short Cycle) 5 minutes
Rest
One Hand Swings 30 L, R

This was just an introduction. I liked it! I still need a little work on the form, but..I understand it.
RKC, AKC, Mahler and the rest, we are all moving the kettlebells. I see no real difference!
They all have a tremendous amount to give to this experience. Take what works for you!

Wednesday, June 27

Know Thy-Self

No Swinging today, just making a plan for the next week of workouts. Thinking I'm going to focus on three things - Swings, Cleans & Snatches. Simple is good!
I'm also gonna get the lowdown on the AKC philosophy of kettlebell "lifting". Will see what the hubub is all about.
I've visited some very interesting blogs the past couple of days and there are some kick-but people doing amazing things...Wow! I just have let everything sink in before I do something stupid.
Swings, Cleans and Snatches!
Swings, Cleans and Snatches!

Tuesday, June 26

A Simple Test

10:00 Swing Test - How many 2 handed swings can I do in a 10 minute time period. Only 252. Over 100 less than I did 2 weeks before the RKC challenge in April.
I ask myself, why? I tell myself "Off Day you can do better". Well, thats true and not so true. Of course I can do better, but I didn't. End of story.
Life NEVER gives you a second opportunity to do something the first time!
In the weeks leading up to the RKC Challenge I was focused, committed and had a sense of purpose. I worked hard to get myself prepared. I had help from the RKC's at the Kettlebell Club, they basically told me where I needed help and to relax and enjoy.
I earned my certification and eased off a bit. Sure I was still swinging the kettlebell, but I lacked a true sense of purpose.
So here I am, a couple months past the challenge trying to figure out what the heck am I doing with the kettlebells.
It took a poor showing at the 10:00 Swing Test to open my mind.
I swing the Kettlebells because it makes me feel good! The more I push myself, the more I accomplish, the better I feel. It's not hard to figure out the benefits for me. It starts in the head with commitment, and spreads through the rest of the body...you just have to allow yourself to feel it!

Warm Up
10:00 Swing Test 252
Rest
3 sets of
5 - Military Press 24 KG L,R
5 - Bent Rows 24KG L,R
15 - 3 Point Push Ups (On a Kettlebell)
Rest
10 - Clean & Squat 28KG
10 - Sumo Deadlifts 2 24KGS
5 - Swing, Squat and Hold 24KG (10 Seconds)
Rest
3 - 1 Minute Kettlebell Plank Position
Stretch
Time - 40 Minutes
Rollerblade for 1.5 hours

Monday, June 25

Back to the Basics

Today's theme was "Back to the Basics". Swings, Cleans, Presses and Push ups. My goal was to do 100 Swings, 30 Cleans, 10 Presses and 25 push ups. The swings and cleans with a 28kg the rest with a 24kg.
I didn't have the time I needed to get in a more committed session, but I wasn't looking for one either. Today was just a reminder of what the "core" of my kettlebell commitment is...Swings, Cleans & Presses.
I actually love the snatch, but my hands were not willing. I need to take care of a few issues before I get back to the snatches. Trust me, the better you take care of your hands the better off you will be.
I went to the April edition of the RKC certification and my weakest link was...my hands. Try swinging a Kettlebell 8 hours a day for 3 straight days.
I figured my body could. I forgot to think of my hands!

Sunday, June 24

A Sunday Class

Sunday is class at the Kettlebell Club in League City, Texas...a suburb of Houston. In Attendance, 3 kick ass kettlebellers.

I asked them "What kind of session do you want? Heavy, Medium, Light"

They all said "Heavy" Sure they said heavy, did they mean it? Yes.

So I kept them busy with some new kettlebell drills and kept the pace quick but not too fast. They had a hard session on Saturday and sometimes its good to follow up with a lighter one the next day.
Warm Up
20 - 2 Hand Swings
10 - 1 Hand Swings
10 - Darc Swings
Strength/Endurance
10 - Standing Cleans L,R
5 - Swing, Clean, Squat & Thrust
10 - Swings
Rest
10 - Standing Snatch from opposite foot L,R
6 - Circle Drill
20 - 1 Hand Swings
Rest
5 - Thumb Raise (For 10 Seconds)
10 - Figure 8 to a clean (Each Way)
30 - Swings
Rest
10 - Clean & Press L,R
10 - Renegade Rows L,R
40 Swings
Rest
10 - Rock Thrusters ( Squat, Curl & Thrust)
30 Swings
Rest
5 - Swing, Squat & Hold (For 15 seconds)
10 Push Ups
Plank to finish
Stretch

I just didn't tell them that this session was going to be light. When you try new things, it tends to be a little more difficult. So I thought I'd ease up on the pace.

Try a kettlebell squat into a thumb raise...a Ron Morris signature move. It goes right to the Abs. If you know where they are, they will be screaming! Irradiate your body but let the abs do the bulk of the work.

I followed everything we did and I was feeling it...so much for a light session.

Saturday, June 23

A Yoga Class?

Why you should not go to a gym!
You Can't count on them!
My Kettlebell sessions have been pretty good this last week. A couple heavy sessions, a day off, a couple medium sessions, a day off... to go to a Yoga class at LA Fitness in Cypress, TX
I get there, bring my 5 years old (they have day care) and I'm pumped to get move body, but I'm told class is canceled - the instructor quit.
End of story, don't go to gyms - they suck!
I went home, looked at my kettlebells and said to myself...Thank You!

Friday, June 22

Why do I Swing a Kettlebell?

Day Off -
I figured I have a lot to say, so I started this Blog!
Why do I swing the Kettlebell?

I discovered that I have commitment and I have rhythm.
What more do you need to swing a Kettlebell?