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

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

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

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

[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

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

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

[ 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

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.