Blue Collar Fitness

KB Sport Technique worshop in TACOMA CrossFit, Sept. 19th

2010-08-14T15:14:00.000-07:00

The Beginner workshop will be focused on learning the Kettlebell Sport swing (one handed), the clean, the press and push press. The jerk and the snatch will be introduced, but the focus will be on mastering the aforementioned basics. Many unique and time tested drills will be shown and explained. We will provide the Competitive style KBs for use during the workshops, but you can bring your own Comp KB if you want.

The Intermediate workshop will focus on the Long Cycle Clean and Jerk, with 1 and 2 KBs, the competitive snatch, and the 2 KB Jerk. You will learn many fine points of technique and training, things that will put you on the road to mastering these lifts. Detailed training programs and assistance lifts will be covered.

These workshops will be taught by Tom Corrigan and Mikhail (Misha) Marshak, who is an expert Competitive Kettlebell lifter from Moscow, who moved to the Seattle area three years ago. He trained under World Champion and highly decorated Coach and Trainer Sergey Rudnev. Misha brings a huge amount of training knowledge and technique experience to each workshop. Tom Corrigan recently got back from St. Petersburg, Russia, where he trained with Sergey Rudnev, and other high level coaches and KB Sport World Champions.

You can see a short video of Misha lifting during his competitive days in and around Moscow on the YouTube clip:

http://www.youtube.com/watch?v=MDYAb0tkMQk

The Beginner Class is from 9 am until 12 noon and is $100

The Intermediate class is from 1 pm until 4 pm and it is $100

If you want to take both classes, it is $175.

To sign up and pay, follow this link -

http://nwkettlebell.weebly.com/upcoming-events.html

The location is at the CrossFit Tacoma. Put this address in Google Maps for directions to this facility.

411 South Fawcett Ave., Tacoma, WA

If you have questions, please email me at kbfiremantom @ yahoo.com and be sure to put "Tacoma KB workshop" in the subject line of your email. Thanks!!

KB Sport technique workshops April 25th in Seattle

2010-03-26T11:09:00.000-07:00

There will be a Beginners Level and an Intermediate Level workshop at Level 4 CrossFit in Seattle on Sunday, April 25th.

The Beginner workshop will be focused on learning the Kettlebell Sport swing (one handed), the clean, the press and push press. The jerk and the snatch will be introduced, but the focus will be on mastering the aforementioned basics. Many unique and time tested drills will be shown and explained.

The Intermediate workshop will focus on the Long Cycle Clean and Jerk, with 1 and 2 KBs, the competitive snatch, and the 2 KB Jerk. You will learn many fine points of technique and training, things that will put you on the road to mastering these lifts. Detailed training programs and assistance lifts will be covered.

These workshops will be taught by myself and Mikhail (Misha) Marshak, who is an expert Competitive Kettlebell lifter from Moscow, who moved to the Seattle area three years ago. He trained under World Champion and highly decorated Coach and Trainer Sergey Rudnev. Misha brings a huge amount of training knowledge and technique experience to each workshop.

You can see a short video of Misha lifting during his competitive days in and around Moscow on the YouTube clip:

http://www.youtube.com/watch?v=MDYAb0tkMQk

The Beginners Workshop from 11 am until 2 pm, $70 cash or check.
[$60 for members of Level 4 CrossFit.]

The Intermediate workshop will be from 2:30 to 5 pm. $50 cash or check.
[$45 for members of Level 4 CrossFit.]

Directions to Level 4 can be found at www.crossfitseattle.com

Any questions? Email me at kbfiremantom@yahoo.com

KB Technique Workshops Nov. 15th in Seattle

2009-10-12T16:30:00.000-07:00

This is Mikhail (Misha) Marshak demonstrating a One Armed Jerk with a 32kg/70# KB at one of our KB Technique workshops

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There will be a Beginners Level and an Intermediate Level workshop at Level 4 CrossFit in Seattle on November 15th.

The Beginner workshop will be focused on learning the Kettlebell Sport swing (one handed), the clean, the press and push press. The jerk and the snatch will be introduced, but the focus will be on mastering the aforementioned basics. Many unique and time tested drills will be shown and explained.

The Intermediate workshop will focus on the Long Cycle Clean and Jerk, with 1 and 2 KBs, the competitive snatch, and the 2 KB Jerk. You will learn many fine points of technique and training, things that will put you on the road to mastering these lifts. Detailed training programs and assistance lifts will be covered.

These workshops will be taught by myself and Mikhail (Misha) Marshak, who is an expert Competitive Kettlebell lifter from Moscow, who moved to the Seattle area two years ago. He trained under World Champion and highly decorated Coach and Trainer Sergey Rudnev. Misha brings a huge amount of training knowledge and technique experience to each workshop.

You can see a short video of Misha lifting during his competitive days in and around Moscow on the YouTube clip:

http://www.youtube.com/watch?v=MDYAb0tkMQk

The Beginners Workshop from 12 noon until 2:30 pm, $70 cash or check.
[$60 for members of Level 4 CrossFit.]

The Intermediate workshop will be from 3pm to 5pm. $50 cash or check.
[$45 for members of Level 4 CrossFit.]

Directions to Level 4 can be found at www.crossfitseattle.com

Any questions? Email me at kbfiremantom@yahoo.com

Intro to Kettlebells Class on 1/19

2009-01-05T12:40:00.000-08:00

[the picture above is of Lance Armstrong swinging a KB. I know how serious Lance is about training, so if he has added KBs to his fitness regime, you want to consider trying them out, too.]

Misha and I will be putting on an Introductory Kettlebell class at Local's Gym in Lynnwood on January 19th. It will be from 7:30 until 9pm and the special discounted price is $20. We will just cover a few exercises, but you will get a good sense of what KB lifting is like, and see what it can do for you.

Go to www.localsgym.com for directions. It is east of I-5 just off 196th street.

Look forward to seeing you there!

Beginning Kettlebell DVD for sale

2008-09-22T15:10:00.000-07:00

For those interested in kettlebell training for general fitness, I have made a DVD which covers all you need to know to get started. It covers the basic moves and variations, safety guidelines, training tips, a complete warm up, and examples of kettlebell circuits and training. I also cover Frequently Asked Questions and have added a bonus section on the Kettlebell Snatch.

The DVD can be purchased for $20 at www.bluecollarfitness.com , under the section "Buy Kettlebell 101". You are directed to PayPal, but you can buy it with just a credit card, you don't have to have a PayPal account.

A highlight of this DVD can be found on YouTube. Go to the site and put "kettlebell + corrigan" in the search function and you'll find video of the promo and others of me lifting KBs.

New KB Technique Workshops this Fall

2008-09-22T14:11:00.000-07:00

There will be two upcoming beginner and two intermediate level KB Sport Technique workshops happening this Fall. The Beginner workshop will be focused on learning the swing, clean, press, jerk and snatch. The Intermediate one will focus on the Long Cycle Clean and Jerk, with 1 and 2 KBs, the competitive snatch, and the 2 KB Jerk. You will learn many fine points of technique and training, things that will put you on the road to mastering these lifts. Detailed training programs will be covered.

These workshops will be taught by myself and Mikhail (Misha) Marshak, who is an expert Competitive Kettlebell lifter from Moscow, who moved to the Seattle area last year. He trained under World Champion and highly decorated Coach and Trainer Sergey Rudnev. Misha brings a huge amount of training and technique experience to each workshop.

The first will be at Level 4 CrossFit in Seattle, Sunday October 26th. Beginners Workshop from 10am until 1 pm, $75 cash or check. The Intermediate workshop will be from 2pm to 4pm. $50 cash or check.

Directions to Level 4 can be found at www.crossfitseattle.com

The second set of workshops will be at Local's Gym in Lynnwood, Saturday November 8th. Beginners from 11am until 2 pm ($75) and Intermediate from 3pm until 5pm. ($50).

Directions to Local's Gym can be found at www.localsgym.com

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I strongly suggest that if you have attended one of my beginning workshops, you should consider attending one or both if you really want to improve your results with Kettlebell training. If you have practiced and trained a bit, the intermediate workshop would be the best. If you need a refresher and/or haven't been doing KB Sport technique as much, you should come in for the beginner class again. There will be a $10 discount for repeat customers.

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To sign up, please email me at kbfiremantom@yahoo.com and be sure to put "Kettlebell" in the subject line of your email. If you can't make either of these dates, there is a good chance we can add some this Winter, so you can request to be put on my mailing list to be told about upcoming events. I am also available for small group training, and I can bring the KBs to wherever works for you.

Thanks for attending my recent workshops

2007-12-07T14:29:00.000-08:00

[ In the the picture above I am commenting on the Rack position of Mikhail Marshak, who is a Russian Kettlebell Master of Sport (equivalent to All-American status) who recently moved to the Seattle area from Moscow. He assisted me at all my KB Sport technique workshops in November and December. The picture was taken by Fran Mason of Level 4 CrossFit in Seattle.]

I just wanted to thank everyone who attended one (or more) of my kettlebell workshops this Fall. I was very impressed by the attention and effort put in by everyone. A lot of information was covered and I hope you are all progressing with your personal fitness goals. Please feel free to email me with any questions you may have. If you weren't able to attend, please stay tuned for upcoming events.

This Spring I will be doing some more workshops, but in the meantime I will be focusing on my "Safe Lifting Practices" program for firefighters. I am currently working with Fire District 1 in Snohomish County, and have been approached by a few other departments. If you are interested in the program, please send me an email with "Firefighter Training" in the subject line.

KB Sport Technique Workshops on Nov 11th and 18th

2007-10-23T21:14:00.000-07:00

I will be putting on two KB Sport technique workshops on Nov. 11th (at Level 4 CrossFit, on Leary Way) and on Nov. 18th (at NWCrossFit, near Green Lake). There will be two different workshops each day; the first will be from 10am to 1 pm., and the second will be from 2pm to 5 pm.

NOTE: while there are Seattle Seahawks football games on both days, both games start around 5:30pm.

I will be covering the KB Sport Swing, Clean, Press, Push Press, Jerk, Snatch and Long Cycle Clean and Jerk. I will also cover information on training for fitness as well as progressions for competition.

All these techniques work great for not only competitive KB lifting, but also for endurance and strength endeavors. The fitness benefits obtained from high rep KB lifting are enhanced by using techniques that are easier on your joints and callouses, but push your strength-endurance to a new level.

Please send me an email at kbfiremantom AT yahoo.com , and I can send you more detailed information, and a flyer for the event.

Kettlebell Workshops in Oct. and Nov.

2007-09-21T19:53:00.000-07:00

Been very busy getting my DVD "KB FIRE" out to the general public, and it is featured at Dragondoor.com . At that site they have a complete breakdown of the chapters, a preview, and there's an article on firefighting and kettlebells in the article section.

I will be having a couple of KB workshops on both October 20th and November 11th. There will be two beginner sections and one intermediate section each day. The October classes will be at a new CrossFit affiliate gym in Lynnwood, on 196th st., just East of the Freeway. The November classes will be at Level 4 CrossFit, which is an offshoot of the CrossFit North CF affiliate, led by Dave Werner.

To sign up, please send me a email at kbfiremantom AT yahoo.com , and be sure to put "KB workshop" in the subject line of your email. I will be sending out more details soon, but the classes will be 2+ hours. If you can swing, clean, press, and squat the KB fine, consider taking the Intermediate class, which will cover the snatch, jerk, double KB drills and other exercises.

Fun with a Heart Rate monitor...

2007-06-02T20:50:00.000-07:00

[ The picture above is from a Russian KB website, and it shows how to do the Snatch "Old-School", in which you lower the KB down to your shoulder after you finish locking it out. This is now called the Half Snatch.]

Decided to do some KB training with a Heart Rate monitor on, basically doing some "sprint" sets. Went with Long Cycle Clean and Jerks with a pair of 35#/16kg KBs, and Snatches with a single 35#/16lg KB. Decided to go 5 minutes on each and see how high my HR would go, and what my average HR would be for the 5 minutes.

Did a quick 45 second warm-up with the HR monitor on, then go right into the LC set, and ended up doing around 58 reps. Averaged 167 Beats per Minute, which is around 95% of my predicted HR Max at 42 years old. Without the 45 second warm-up, it may have been around 170+ BPM.

Took a five minute break and then did a set of snatches with a 35# KB, going as fast as I could with good from. I went 30 R in minutes 1 and 3, 30 L in minutes 2 and 4, and finished the last minute with 15R and 15L. Average HR was 173 BPM, and by the end of minute 5, my HR was 183, which is 103% Max HR. Within 2 minutes my HR was down to 122 BPM, which is an indicator of good heart conditioning ( a drop of over 60 BPM at the 2 minutemark following exercise.).

Finished off my workout with some "Tempo Presses" done Tabata-style (20 seconds work, 10 seconds rest, repeated 8 times). The first 4 sets I did with the 53#/24kg KB - 15 R, rest, 15 L, 14R, rest, 14 L, rest. Then did sets of 15 with the 35#/16kg KB on the last 4 sets, doing 15 reps on each set.

Finally... 10 minutes with two 35# KBs in the LC

2007-05-24T20:06:00.000-07:00

[ above is a picture of a set of Professional KBs that I hope to receive later this month. They are all the same size, but vary in weight, from 12kg (26#) to 32kg (70#). They are color-coded, with the 12kg is colored blue, the 16kg is yellow, the 24kg is green and the 32kg is red.]

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Finally did the full ten minutes in the Long Cycle with two 35#/16kg KBs [without putting them down, for the uninitiated.] I set my pace at 8 reps a minute, and was able to push it a bit on the last minute and I finished with 83 reps. The best part is that I felt fine the next day; no soreness in my joints and/or muscles. Feeling more comfortable in the rack position, but due to my chest size (from years of heavy benching) and wide shoulders, my rack position will never be as good as most KB athletes.

The next step will be to drop down to doing some 8 minute sets with a faster pace. First I'll do 9 reps a minute, then 10 reps a minute. When I can do 100+ reps in 10 minutes, I'll move up to the 44#/20 kg KBs for my timed sets. My plan is to start at 6 minutes at around 8 reps a minute, building gradually up to 10 minutes and 100+ reps. Then the 53#/24kg KBs will be my tools of choice... Hopefully my Professional set of KBs will be coming soon, which are what are used at official KB Competitions. My set will include a pair of 26#, 35#, 53# and 70# KBs (12, 16, 24, 32kg).

Some recent training

2007-05-14T22:01:00.000-07:00

[ Above is a row of KBs, from 26# to 88#.]

Have been overloaded as of late with professional dealings and personal matters, but here's some KB training sessions I've done to get back in the "swing" of training.

5-9-07
Snatch Only workout
Warm up with 12 and 16kg kbs (26# and 35#)
6 minute Set with 44#/20kg KB (3 R/3L)
-- 16 RPM Pace, 48 R and 48 L.
Rest 4 minutes.
6 minute Set with 35#/16kg KB (3 R/3 L)
--- 20 RPM Pace, 60 R and 60L.

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5-10-07
1 Arm LCC&J Only workout
10 minute warm up with KBs, 35# to 53#, mix of 5-10 rep sets.
10 minutes with 53#/24kg KB (didn't put down) 3R, 3L,2R, 2L.
--- 8 RPM Pace, 40 R and 40 L.
Rest 5 minutes.
10 minutes with 44#/20kg KB (didn't put down) 5 R then 5 L.
--- 10 RPM Pace, 50 R and 50 L.

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5-13-07

Variety workout while out-of-town.
25 minutes cleans, jerks, snatches and long cycle.
35#/16kg and 53#/24kg KB.
Sets of 10-25 reps with minimal rest.

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5-14-07

LCC&J only workout
Two 35#/16kg KBs
5 minute set, 10 RPM Pace, 50 reps.
rest 5 minutes
5 minute set, 10 PRM Pace, 50 reps.

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I will be slowly (and safely) building up my reps, time, pace and volume with te Long Cycle Clean and Jerk of two KBs, which I am still planning on competing with in November. Doing it with a pair of 70# KBs is quite an endeavor, so it will take patience and persistence in my training. It would be very easy to hurt myself by going too hard, too soon.

Drop Set LC Hell....

2007-04-15T22:20:00.000-07:00

[ the picture above is of a gym in Latvia, near where the 2006 Kettlebell Sport World Championships were held.]

Did a drop set of Long Cycle Clean and Jerks, which is doing the LC with a pair of heavier KBs, then going a bit lighter, then a bit lighter. This method of training for KBs is outlined in the original KB book by Pavel, The Russian Kettlebell Challenge.

Warm up with 1 arm C&Js with 35#, 44# and 53# KBs, 5-10 reps a hand.

2-53# KBs 2 minutes, 20 reps
2 -44# KBs 2 minutes, 20 reps
2-35# KBs 2 minutes, 24 reps

6 minutes of Hell. Tried to go as fast as form allowed.

Took a 4 minute break, then I did multiple sets of Six Guns (partial Cleans) with a pair of 53# KBs (20-25 reps).

Finished with some Farmer's walks with the 53# KBs. Did some overhead Holds and Rack holds as well as Outside low swings with the 53# KBs to work my grip.

The workout was about 25 minutes. Did a 20 minute workout yesterday and recovered well from it. I'm continuing to keep my workouts short and sweet. I seem to recover better, and am able to train 5-6 days a week this way. Will bring my 70# KB Comp KB to work tomorrow and do some 1 arm Jerks, swing and LC work.

2 PRs in two days

2007-04-10T21:39:00.000-07:00

[ Just about to do a 1 armed Jerk with a 70#/32kg KB in the photo above. ]

Yesterday did a 2 minute set of LCC&Js with the 70#/32kg KBs. Previous best was 15 in about 1:30, which left me quite spent. Paced myself better and did 9 reps a minute, so I ended up with 18 reps. Aboout a 90% effort. If it was a contest, I would have been able to go 3 or four more reps. Very humbling to think of the best GS competitors going the full 10 minutes and doing 80-95 reps... Did another 2 minute set with a pair of 53#/24kg KBs, and a pair of 44#/20kg KBs. Did some 1 arm LCC&Js with the 53#/24kg KB to end up the session. Back felt a bit tight and fautigued.

Today I did a posted KB challenge of doing Jerks with two 35#/16kg KBs for 5 minutes. Ended up with 102. Had to put KBs down for about 10 seconds half-way through due to some back stiffness (probably due to the fautigue of yesterday's LCC&J workout. Did some 1 arm Jerks and swings with a 70#/32kg KB after a short rest. Needed it, as my HR was quite high after my 5 minute Jerk test.

Two days of training; "Easy" PR

2007-03-27T16:36:00.000-07:00

[picture above is me doing the Secret Service Snatch Test at the Las Vegas KB Convention two years ago. Did 170 reps without any specific training (mistake). Tore up my hands, and felt tired the next day. Recently did 190 reps, and while I was breathing hard at the end, I recovered quickly, trained hard the next day and my hands were fine. I'll give it a go this Summer for sure, and I'll shoot for 1 rep for every pound I weight (currently 230#). What a great insentive to lose weight! ;-) ]

3/26 Evening workout.
5 minute warm-up - 1 arm LCC&Js with 44# and 53# KBs

SWING (Hinge style - barely any leg bend)
4 sets of 25 reps, swung to forehead level.
This style really hits the glutes and hams.

SNATCH - 35# 20R+20L, 44# 20R+20L, 53# 16R+16L.
All sets 2 minutes. Rest 2 minutes between sets.
Getting used to locking out without completely rotating my shoulder out. My elbow and hands turn about 45 degrees instead of 90. This is really helping with reducing premature fautiging of my shoulder. Also woking on getting the handle to rest in just the right spot on my palm, and letting my wrist bend back slightly. This also is a great forearm saver.

JERK SQUATS - Have a pair of 70# KBs in the Racked position and do the first dip of the jerk (tempo wise). Do a dip (1/4 squat) every 6 seconds. 10 reps.

FARMERS SQUATS - Hold a pair of 70# KBs in the Farmers Walk position and dip like a jerk (quickly) every 5 seconds, for 1 minute. 12 reps, 2 sets.

I'm experimenting with doing some more assistance exercises to get me used to working with the heavier KBs (70# and 88#). While I plan on competing with the 53# KBs at Nationals in May, I do want to see if I can build enough strength-endurance to use the 70s at the World KB Championships in November in Miami...

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3/27 Early afternoon workout

Warm-up with 1 arm LCC&Js with a 26# and 35# KB, approx. 5 minutes

LCC&J with a pair of 35# KBs. Previous best, 60 reps in 6 minutes.

Did 81 reps in 8 minutes and felt like I could have gone the full ten at that pace. Little adjustments I've made with my grip, my shoulder alignment, how I lower the KBs from the racked position, and my pacing strategy has really paid off. Want to do a full ten minutes next week, then I plan on starting over again at 6 minutes with a pair of 44# KBs.... Lather, rinse, repeat...

Took a 5 minute break then did 5 sets of 10 reps with a pair of 53# KB in the LCC&J.
Each set took 1 minute, 2 minutes rest between sets.

Ended session with some "KB Cardio" in the form of 200 snatch reps with a 35# KB.
Switched hands every minute (about 20 reps), and finished in 9:50. Broke a great sweat and my back and grip felt good. I may go with 25 reps before switching next time, then I'll try to build up to doing 50 reps before switching and do 300 to 400 reps that way.

Jerk Day + swings and snatches

2007-03-22T22:21:00.000-07:00

[ the picture above shows my Rack form, which needs some improvement if I'm going to be able to put up bigger numbers. I need more flexibility in my traps and shoulders so I can get my elbows closer together and my forearms more perpendicular to the ground. ]

Did a 25 minute set at the Fire Station yesterday as I was called in to work a 24 hour overtime shift on Ladder One at the big Downtown station. Wanted to break a sweat but stay fresh, so I just did some moderate rep (10-20) work of 1 arm LCC&Js with the 53# and 70# KB, mixed in with some 1 and 2 arm swings and some snatching.

Today I decided to do a more Jerk focused workout. Did about 20 minutes of Jerks, working from the 35#, then the 44#, then the 53#, then the 70# and finally ending with the 53#. Also three in some push presses with the 53#. Not a real strenuous workout, but working technique with 1 arm on the rack and practicing how to Rack more comfortably. Probably need to see my Rolfer soon, so he can work my traps over with his elbows! All the years of Benching (with Bodybuilding sets and reps) has given me a larger than average chest which is a disadvantage when trying to hold two heavy KBs in the Rack position.

Then I moved on to some swings with the 70# KB. Did a set of 15 R + 15 L, then two sets of two handed swings, really focusing on hinging at the hip and using optimal glute power to get the bell well over my head for some high reps sets. Did 33 reps then 25. Back felt good. I want to be able to do multiple sets of 50 rep two handed swings with minimal rest, just for general conditioning.

Finished with a 6 minute Snatch set with the 35# kb, going 50 reps right, then 50 reps left (about a 16-17 rpm pace). While I will be focusing on the LCC&J, I think I'm going to continue doing high rep snatch work with the 35# kb. Sometimes I'll use a one-hand-switch-only format, and other times I'll switch every 20-25 reps and try and go for 15-20+ minutes at a quick pace.

LCC&J Journey, Day TWO

2007-03-20T19:18:00.000-07:00

[ Pressing a 70# KB at Fire Station 3 in Everett, August, 2003. ]

LCC&J with two 20kg KBs - 30 reps, 3 minutes.
3 min. rest
LCC&J with two 20kg KBs - 30 reps, 3 minutes.
3 min. rest
LCC&J with one 32kg KB - 5+5+5+5+5+5 (R/L), 3 minutes
3 min. rest
Snatch with one 16kg KB - 40 R + 40 L, 4 minutes

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Broke a nice sweat, and the back feels good, and the forearms were just a bit pumped at the end. Did some hangs from my pull up bar and from my manila rope for about 5 minutes to work the grip a bit more.

2x24 with 2x24s

2007-03-20T11:23:00.000-07:00

[ the photo above is me Cleaning and Jerking a pair of 32kg KBs during the Long Cycle competition at the 2004 Washington State KB Championships at CrossFit North. Should have done much more work with the 16s and 24s before doing the 32s, but now I know better, and am working on a plan to eventually triple the numbers I did at that meet.... ]

After a nasty sinus infection derailed my training for a few weeks, I wasn't any where near ready to test myself on the day of the CrossWorld Kettlebell Competition Meet (which I was going to do "unofficially" for my own benefit). I did a very high reps snatch workout on the 17th, doing 400 reps with a 14kg KB (20R/20L every two minutes) in 20 minutes. I think someday I will make a push for the 1000 rep snatch challenge with the 16kg kb. Finishing in under an hour will be my goal in completing it.

I am now planning on competing in the KB Nationals in Salt Lake City at the beginning of May. I plan on doing the Long Cycle only, with the 24s, but I may do it with the 32s also, depending on how my back feels.

I have been doing some 50-60 rep sets of the Long Cycle Clean and Jerk (LCCJ) with a pair of 16kg kbs, building up the strength-endurance of my low back and shoulders. The work with the 16s has helped my technique and my confidence in doing longer sets. My pace has been 10-12 reps a minute. In my training, I have also done some 10-15 rep sets with pairs of 24s and 32s, which have usually taken around a minute to complete.

So on the 19th I decided to do just a couple of sets of LCCJs with a pair of 24s. Decided to set a pace of 8 reps a minute, wanting to go at least 3 minutes, maybe 4. At the 3 minute mark I was feelimg very good with my pace, so I did 4 minutes, ending up with 24 reps. The great part was that I wasn't wiped out. After a 3 minute rest I did another 4 minute, 24 rep set. I felt good enough to do another set, BUT since I haven't been doing most of my work with the 24s, I decided to call it a day.

My plan is to build up my times with the 24s at the 8 reps/min. pace until I can do 8 minutes, then I'll drop the pace to seven a minute and go up to 10 minutes, then I'll work at a 9 rep a minute pace for 8 minutes, then build my way up to 10 full minutes. I will be in the middle of this plan by the time Nationals happens, but since there will be a World KB Competition in Miami in November, I should have enough time to build up to being able to do a full 10 minute set with a pair of 24kg kbs.... The journey begins!

Quick and dirty with a 53 # KB

2007-01-28T21:24:00.000-08:00

Just wanted to hit some basics with some high reps. Need to build more of a strength-endurance base to compete in Girevoy Sport (Kettlebell Sport), which requires you to lift 1 or 2 KBs for 10 minutes without putting them down. Very challenging to say the least. If you want to see the best, go to "Youtube.com" and put "Kettlebellsport" in the search function and watch some videos of Valery Fedorenko, Kettlebell Sport World Champion and World record holder. Amazing feats of strength-endurance.

Workout done in about 20 minutes.

2 Handed DL - 50 reps, non-stop at a fast pace.
Press (R)- 10 reps, then 15 reps Push Press, non-stop.
2 Handed Swing (Overhead) - 25 reps, non-stop.
Press (L) - 10 reps, then 15 reps Push Press, non-stop.
1 Handed Swings (Alternating) - 25 reps (13 R/12 L).
Long Cycle Clean and Jerk - 25 R, rest 1 min., 25 reps L.
Overhead walks, Rack walks, Farmers walks to finish up.

A New Year with some New Goals

2007-01-01T18:53:00.000-08:00

2006 was a challenging year, with many hurdles, a few stumbles and a few tasks unfinished.

While I was able to complete filming of my upcoming DVD on kettlebell training for firefighters, the is still quite a bit of editing to go as well as raising money to have the DVD authored and duplicated.

While I did train a couple of pairs of recruits in proper lifting techniques, I still need to document and reference every bit of my intended program and then "road test" it, before trying to market it to other departments. I know the stuff works, just have to put it all together and track down all my disparate sources.

My training wasn't as consistent or as intense as it needs to be to reach a better overall level of fitness. I set some PRs, but not enough for my liking.

For the New Year my goals will be to get my DVD out, set some major PRs in my KB lifts, start training a few local fire departments and I'm really looking forward to getting back to the RKC certification course, where I've been invited back by Pavel to be an assistant instructor. I always learn a lot and meet a ton of great people every time I go.

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Yesterday, did I GS set of snatches with the 16kg.
Did 70 reps right and 70 left.
My forearms were starting to cramp up a bit, but I didn't want to really push it, so I'm going to set my (estimated) rep max at 80 reps. I've done 100 in a row in the past, but I've gotten away from the GS format stuff, but I want to build up my endurance a bit, so I'm going to use 16kg snatches as my first step [I walked up and down stadium stairs for 25 minutes this AM].

Snatches with 16 kg KB
60 reps R then L. rest
40 reps R then L. rest
33 reps R then L. done
20 Minutes total time- 366 reps.

Endurance was fine, but forearms need this type of endurance work. I'm going to mix in some sets with 24 and 32kg KBs, but I want to work up to doing 1000 reps in an hour. Then I'll do the 20kg KB, then the 24kg will be my mainstay KB for high reps.

Observations on the Get Up

2006-11-16T12:03:00.000-08:00

[ picture of me doing a Turkish Get Up. ]

The Get Up [Turkish or otherwise] has been a drill that I didn't include in my workouts, not because it's an unproductive one. Quite the contrary, it's a drill that covers many areas of one's fitness needs, from balance and stability to conditioning and coordination. It all just depends on the reps, sets, weights and manner in which you use it.

My "conscious" reason for excluding it was that I wanted to focus on other drills and exercises. Since my wrestling days are long past, the "need" didn't seem great. But after Pavel's "Enter the Kettlebell" came out, the Get Up has been reemerged as a true foundational drill, one that stands with the Swing, making up the RKC Minimum. After starting to practice the move again, I realized the real reason I wasn't doing the Get Up.... Doing Get Ups KILLED my knees! I have painful chondramalacia (roughness under the kneecap) and the grinding of my knee into the ground to do the traditional Get Up wasn't worth it. My tight ankles make the Squat version nearly impossible at this time, so I needed to find a better way.

"Enter the Knee-Sleeve"

I dug up my old wrestling knee sleeves (the open-patella version) and decided to give it a go.... Success! I did 15 minutes worth of Get Ups with a One Pood (35#) Kettlebell and my knees felt great.Plus, my shoulders were getting the great workout that they had been missing for so long. I have avoided wearing the sleeves because I thought since I can't wear them when I have to work hard (i.e. firefighting tasks), why train with them. But if wearing these sleeves will allow me to do Get Ups, then that's what I'm going to do.

As I get older, I have to train smarter, not just harder, to see results.

100 Snatches with 24kg KB in under 4 minutes

2006-10-26T19:13:00.000-07:00

[ Picture of me snatching a 32kg KB during the 2004 Washington State KB Championship. My brother Mike took this, catching me just as I was about to "punch" the handle around the bell. ]

Decided to do a 100 rep snatch test today. I've done this before with a 16kg KB and I was planning on doing it with a 20kg KB next, but after getting my 24 kg Competition KB, I decided to give it a go.

I did about a 5 minute warm-up of snatches and overhead squats with a 25# bar, and some snatches with a 16kg KB. I then did 100 snatches with the 16kg in 3 minutes and 10 seconds. Rep breakdown (R/L) was 20/20/15/15/15/15. Went about 75-80% effort.

Took a seven minute break and then did 100 snatches with the 24kg Comp KB. Did 15 right, 15 left, then put the KB down for 5 seconds and did a MacKensie Back bend. Then did another 15/15 set and another back bend. Finished with 4 sets of 10 reps. My goal was to finish under 4 minutes which I was able to do, doing the 100 reps in 3 minutes 55 seconds.

Decided to do a foot/# calculation for the work done. This is an estimate only, as I don't claim to be an expert at this. I just want to do it so I can compare my own workloads. This is a way I can calculate the loads of different exercises with different weights.

Snatch 53# KB six feet = 318 ft/#, times 100 = 31,800 ft/#s of work.
Body (230#) moves 6" up/down = 115 ft/#, times 100 reps = 11,500 ft/#s of work
31,800 + 11,500 = 43,300 ft/# divided by 235 seconds = 184 ft/# of work a second.

My back feels great, which is always my top concern, so I consider this test a success. Next time I am going to either do 200 reps with the 1 pood or maybe 150 reps with the 20kg KB. I'll continue to build my volume with the 24kg Comp KB, and will get my 100 rep time below 3:30 before doing a 150 rep test. Doing more high rep sets of high pulls with the 32kg Competition KB should be added also.

My "Bulgarian" Training Plan

2006-10-19T18:11:00.000-07:00

After some experimenting, I've decided to try doing two shorter workouts a day instead of doing longer workouts. I used to be able to do longer workouts (1.5-2 hrs) three to four times a week. As I've gotten into my late 30s-early 40s, I found that these workout levels became too draining. But just cutting down the total time didn't get me the results I was seeking. I needed a certain amount of time, but needed to start splitting it up.

So I've gone to a "Bulgarian" style training plan - do two shorter workouts a day, instead of one long workout. The Bulgarian Olympic Weightlfting Team popularized this method of training. At least that's what I've read, and it sounds cool to take about your "Bulgarian" plan. Kinda like it's cooler to say you're doing Romanian Deadlifts instead of Stiff-Legged Deadlifts (I know they're different, but you get the point!)

Workout #1 at approx. 9 am- Fast Walk to Stadium (15 min) Stadium Stair Work (20 min) Walk back (15 min.)

Workout #2 at approx. 5:30 pm - LCC&J w/24kg Comp. KB -5 reps R, then L, rest 1 minutes, 5 cycles (10 min) , 2 Handed Swings w/32kg Comp KB (head high) 4 sets of 15, 1 set of 20 (9 min.) , LCC&J with 32kg Comp KB - 6 reps R, rest 30 sec. 6 reps L, rest 30 sec. Dit cycle 3 more times, rest 2.5 min (10 min) , Snatch w/24kg Comp KB - 10 R, rest 30 sec., 10 L, rest 30, do cycle 2 more times (6 min) FINI! 35 minutes total time.

The Snatches and C&Js feel great with the Comp KB. The handle just seems to "wedge" into your hand. These KBs give you a great feel when locking out, the angles help you keep your wrist straight. Valery and the guys at the American Kettlebell Club have put out an excellent Comp KB. They even work great for two handed swings, even though the handle is a bit narrower than the Dragondoor handle. The corner of the Comp handle has a nice, smooth curve to it, and my two hands fit great while doing swings.

After the workout, had a great "Blue Collar" treat... A bottle of of beer from the Rogue River Brewing Company. It is a great malty brew called "Hazelnut Brown Nectar". Nice nutty flavor with a smooth malty finish. I'm not into hoppy beers like IPAs, so this was right up my alley! If the guys at the Rogue River Brewing Company want to sponsor a Kettlebeller, I'm their man.. email me!

Just received new Competition KBs... AWESOME!!

2006-10-19T11:33:00.000-07:00

I've been doing KBs for over 4 years now and have competed in a few local KB Competitions. I attended Valery Fedorenko's Girevoy Sport Technique Seminar in Seattle earlier this year. Learned a lot about GS training and Technique and kind of "re-caught" the KB bug!

After working out with a friend's set of Valery's KBs, I started to set aside some money to get some. When the sale came up at the end of last month, I had to take advantage of it. Bought a 24kg and a 32kg, which arrived yesterday. I must say, the KBs were packed the best I've even seen. They came in a wooden box! After grabbing a hammer and prying the first box open, I grabbed the camera and took a few pics of the "event"!

These bells are just awesome! Size-wise, they are right between the Dragondoor 32kg and 40kg. The handles are slightly smaller, and narrower, but a bit taller. They fit my forearm perfectly, resting just right, not hitting my wrist bone at all. They seem to just "lock" into place when snatching and cleaning. After getting both of them out of their boxes, it was time for a short workout [been fighting a cold the last few days].

After a warm-up, did 1 arm LCC&Js with the 32kg, 5 reps right then 5 left, then rest 1 minute [10 rounds]. Then did sets of 10R+10L snatches with the 24, 1 minute rest [5 rounds]. Did a couple of sets of C&Js with my Dragondoor 40kg, then finished with a few more sets with the Comp 32.

I am going to start slowly building up a base of conditioning so I can compete with the 24kg Comp bell. I am going to do lots of swings and high pulls with the 32, but I don't see myself competing with it. If I was 31 yo, not 41, it would be a whole diferent story!

Thanks to Valery Fedorenko and Eric Liford at the American Kettlebell Club for making such an awesome product!

If you are interested in buying Competition KBs contact these guys by going to

www.AmericanKettlebellClub.com

and sign up for their newsletter.

Big thanks to all who attended my Kettlebell Seminars

2006-10-10T19:49:00.000-07:00

The above picture is me teaching my nephew Rory (4 y.o.) about KBs last Christmas.
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I just wanted to extend my thanks to all of you who attended one of my kettlebell workshops on September 30th, October 1st and October 7th. I have received some complements already and some requests for some information on any upcoming events.

I am trying to put together some days in both November and December. Weekends seem to work best for most people BUT I am open to doing some classes during the evening or even the afternoon, if there was enough interest.

Please email me at kbfiremantom AT yahoo.com and put "Kettlebell Workshops" in the subject line of your email, if you have any ideas about this subject.

Also, if you have interest in hosting a small group of people who want to do some KB training, I have plenty of KBs I can pile into my van, and drive anywhere in the greater Seattle area. I would be willing to drive farther if the numbers are high enough. Please email me with your requests and questions.

Thanks for all your support and I hope to see you at a workshop in the near future!

Improving Snatch #s - Heavy and Light

2006-08-18T21:26:00.000-07:00

Photo above from Washington State KB Championship. I'm snatching the 32kg/70# KB.

Had a great session yesterday. I was able to use my friend's full set of competition ketlebells, designed by Valery Fedorenko, and made to meet the International size standards. They are all the same size, but their weight varies from 12kg/26# to 32kg/70#. They are cast steel, with smooth handles, which are slightly thinner than the standard Dragondoor KB handles. The size really makes a positive difference with the lighter bells. The larger bell size ensures a larger contact spot on your wrist. The 12kg and 16kg are great for warming up the shoulders.

My workout consisted of snatches, clean and jerks (1 and 2 handed) and overhead squats. After about 35 minutes I was wrapping up my snatch work with the 32kg. I felt pretty good and decided to snatch the "Bulldog", the nickname for the 40kg/88# KB. I haven't snatched it in quite a long time, probably over a year, and I've snatched the 32 only a few times over the past year. I did 17 reps with my right hand, and 18 with my left. The only thing that bugged me was the roughness of the (older) Dragondoor handle. Probably could have got 20-22 with smooth handles.

After that, I decided to get a small taste of "Beast" training (48kg/106# KB). My friend has a pair of those, so I though "When in Rome..." Did some 2 handed swings. Felt great! Much nicer than cleaning a pair of 53s because you can keep your feet closer together, making it better for the hip snap and easier on the knees, since they track better. Then just did a couple of sets of Clean and Jerks, 3 reps each hand. One thing about the Beast, it really reinforces keeping yourself tight when accept the Clean and Locking out it out. As Rif says "It's all easy until it gets heavy!"

Today I had a "Light" snatch PR, doing 224 reps with the 20kg/44# KB in 10 minutes. Last time I did 205, so this was a nice gain. Wore my heart monitor - started at about 80, at 5 minutes was at 180 (avg. 160), took a short break, then did the last 4+ minutes hard, averaging 170 beats a minute. Reps went (R/L) 23/23/22/21/15/15/5 (rest) 15/15/10/10/15/10/8/14.

224 reps with 44# = 9,856# of "work" [not scientific definition]
170 reps with 53# = 9,010# [previous best with 53#]

200 reps with 53# = 10,600#
250 reps with 44# = 13,250#

My goal is to do 250 reps with the 44# the next time I test, then it will be test time with the 53#. I want to bild a solid base, ensuring my joints are conditioned enough to take the full 10 minutes with the 53# KB. I want to "own" 200+ reps, which means I can do it and NOT be too tired, sore and I'd be able to do it the next day if I had to.... Obviously I won't be volunteering to do it!

Awesome Snatch Technique

2006-08-09T22:30:00.000-07:00

Ran across this video clip at a KB site in the UK. It shows a Latvian Kettlebell Sport (Girevoy Sport/GS) Champion named Artur snatching a 32kg/70# KB in training in what I assume is a gym somewhere in London. He placed 4th in the World Championships, which is no suprise to me after seeing his smooth and flawless technique.

Here are some technique points worthy of your attention:

1) He keeps his upper arm tucked tightly against his upperbody as he snaps his hips. This ensures no "leakage" of the power he generates from his legs and hips.

2) He keeps his arm straight throughout the pull (also to transfer the power from his hips), but he also keeps it straight as he "punches through", getting the bell to slip around his wrist.

3) After his hip snap, he pulls back with his upper-back, traps and shoulder instead of bending his arm. This is a personal choice (other KB Champs bend their arms a bit) not a requirement, but it does put less stress on your elbows, and spreads the force among larger muscle groups.

4) From the head-on view, you can see how he lifts his shoulder and keeps his bicep very close to his ear as he locks-out. This keeps the bell from drifting outward, prematurely fautiging the shoulder.

Enjoy the clip. It takes a few seconds to download.

www.powerseekers.com/artur.wmv

How fast can you snatch a 35# KB 100 times?

2006-07-11T12:53:00.000-07:00

Did a two-stage KB workout today. Part one was Dead Hang Cleans and Presses, Strict Military Presses and Pull Ups. Part two was doing some high rep snatches with a 1 pood (35#) ketlebell.

After reading Pavel's new book "Enter the Kettlebell", I am building up (albeit slowly and cautiously) to the Rites of Passage, which are 200 snatches with a 1.5 pood (53#) kettlebell in 10 minutes, and cleaning and pressing a KB that is 1/2 your bodyweight. I've done 170 reps in 10 minutes, and I've push pressed the Beast (a 106# KB) which is just under 1/2 my bodyweight (about 225-230#). Part of my plan is that by training to snatch 200 reps, I will lose 15-20#s, thereby making the Beast 1/2 my bodyweight.

The last pressing w/o I did (7/4) left my right shoulder a little "tender", probably from pressing the 88# KB without enough tension. Probably need to work on some "loaded cleans" to work on generating the correct tension in my shoulder girdle before pressing.

Dead Hang Clean and Press, 53# kb, 5 R+5L
Military Press, 53# kb, 10 R + 10 L
Dead Hang Pull Ups, BW, 5 reps
(Repeat this cycle of three exercises)
Dead Hang C & P, 70# kb, 4 R + 4 L
Military Press, 70# kb, 4 R + 4 L
Dead Hang Pull Ups, BW, 5 reps
(Repeat this cycle of three exercise)

These 12 sets took 12 minutes. Took a 3 minute rest and got readt to snatch the 1 pood 100 times as fast as I could. I've done this before, and have done it in about 3 minutes 30 seconds, going 25 reps each hand before switching. Put on my Heart Rate monitor and started....

20 R, 20 L, 20 R, 20 L, 10 R, 10 L = 100 reps in 3:17 Ending HR 171 (96% of MAX)

walk around for 1:43 (let HR fall to 120) and did another 100 reps.

20 R, 20 L, 15 R, 15 L, 15 R, 15L = 100 reps in 3:10 Ending HR 181 (101% of MAX)

Tried a different rep scheme, and it seemed to pay off. Was able to keep the pace fast all the way to the end. During the second set of 20 reps in my first test, I lost a little "zip" in my grip, so I couldn't pull as quickly. 15 rep sets worked well for now. Eventually I see doing a set of 30 and then 20 with each hand as the quickest.

I think it is important to have some "Benchmark" workouts, so you can keep track of how "fit" you are, not just have a few maximal lift numbers, which only indicates your stength level. This idea has been used a lot by CrossFit (www.crossfit.com) which has a myriad of named workouts which you do every 30-90 days. You compare your time and/or weight(s) used and you can track your progress. Have been trying to develop my own kettlebell "Benchmark Workouts", and the 100 Rep Snatch Test (eventually with the 53#) will be a good one. I've done about 112 reps in 5 minutes with a 53# kb a while ago, so after doing the 100 rep test with a 44# kb, I'll give it a go with the 53# kb.

High Rep KB Bottoms Up Cleans

2006-07-06T21:04:00.000-07:00

One of the great exercises you can do with a KB is a Bottoms Up Clean. It's great for learning how to tuck in your elbow tight to your ribs, thereby creating a solid shelf to begin your pressing from. It's also great for building up your wrist strength.

I've done 3 reps of the BUC in a row with a 32kg KB, but today I wanted to do some higher rep work with the 16kg KB. Just worked a 24hr shift yesterday, and I'm working one tomorrow, so I needed to just break a good sweat.

Started of with some clean pulls and high pulls as a warm up. Then some jerks and presses. The main body of my workout was snatches, done is sets of 15-25 each hand.

Finished with the BUCs. When I do them, I hold it in the clean position for a 2-count, squeezing the handle hard. Did 25 reps each side, then 23, then 21. By the end of each set, a nice tightness built up in my forearms.

Now I know that the "usual" advice is to only do BU cleans and/or presses for low reps. But as a fireman, I need to build up strength-endurance in my grip. Farmer's Walks and hanging from a pull up bar work great for static holds, but BUCs add a great ballistic dimension to building grip endurance.

Independence Day 2006

2006-07-04T16:46:00.000-07:00

Set up this Blog back in September 2005, but I need to get it going for real so I decided to set aside some time on the 4th to do it.

Here is a great picture from about 3 years ago, when the U.S.S. Lincoln came back to Homeport Everett, and our fire department (City of Everett, WA) set up our two new ladder trucks with the flag hanging between the extended aerials.

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Decided to do a Press-based workout today. Need to add some grinding lifts with some heavier KBs to my usual training, which has lately consisted of using light/medium sized KBs for high reps.

Double KB Military Press 53s/5 reps, 62s/5 reps, 70s/5 reps
Bodyweight Pull Ups (230#/5 reps) Overhand grip
Single KB Military Press 80#KB 5 reps R, 5 reps L. 88#KB 3 R, 3 L.
Bodyweight Pull Ups (230#/5 reps) Underhand grip
Double KB Military Press 70s/9 reps, 62s/6 reps, 53s/6reps
Bodyweight Pull Ups (230#/5 reps) Overhand grip

Done in 15 minutes. Did a set about every minute.

Finished with 5 minutes of 2 hand swings with a 88# KB, swung to eye level.
15 reps/ 10 reps/ 15 reps/ 10 reps/ 15 reps.

Nice short workout. Ready for duty tomorrow at EFD Station 1, driving Engine 3.