BYOB Update -

Hi All -

West Coast this weekend - no BYOB on Saturday (Today) Our first session went well - introduced cleans - we learned how to wrap our hands around the bell and load the clean. Good stuff, finished with a short but sinister swing circuit, some good hamstring stretches and some arm bars - Our next BYOB will be NEXT Thursday - 5-6 at Fairfield Ludlow MS - if the location changes we will let you know -

take care,

Capt

4-Part Breath

 

A gift to you from Tom Scher RKC, Instructor and Contributing Editor,

RKC FirePro Kettlebell, Russian Kettlebell Training for Firefighters

 

 

4-Part Breath

Instructions

1) In this example, we're going to work with the #4. As you work with this
breathing technique, adjust the number up or down based upon your comfort
level.  The key is not having to gasp for air throughout the sequence.All
breathing thru the nostrils with a "ocean sound" in the throat. NO MOUTH
BREATHING PLEASE, SLOW DOWN THE INTENSITY OF PACE OR POWER REQUIRED.

2) Inhale into the 3 chambers of your abdomen (dirgha) as you count to 4.

3) At the top of your inhale, hold the breath in for a count of 4.

4) Exhale for a count of 4.

5) Hold the breath out for a count of 4.

6) Come back up to your inhale slowly and mindfully counting to 4, hold in
for 4, exhale for 4, hold breath out for 4.

7) Go through 7 to10 rounds.  As your respiratory system and diaphragm
muscle strengthen, increase your breath counts.

Benefits
-
Strengthens the diaphragm muscle and respiratory system.
-
Healthy brain function and mind control
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Reduces stress
-
Calms nervous system
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Develops willpower and self-discipline
-
Strengthens the heart, lowers heart rate

KB Order - BYOB Classes - Next Seminar

Kettlebell Order:

The feedback we have received from those who attended the RKC Fire Pro Kettlebell Seminar has been incredible. Due to over whelming request we will be placing a bulk order for Kettlebells at the end of this week. Buying in bulk reduces shipping costs so we can supply high quality kettlebells at the lowest possible prices. If you have been thinking about getting started with KB training or taking your game to the next level with a heavier bell now is time. Norwalk FD is ordering almost 30 bells, with many who attended our RKC Fire Pro Seminar purchasing a second 16 Kg (35lb) or moving up to the 24 Kg (53 lbs). The ideal starting weight is 16 kg for average men, 10 or 12 kg for women, 6 or 8 kg for teens. Please contact me if you are interested or if you have any questions.

Putting the bells to use - BYOB

Starting this Thursday we will be hosting BYOB training sessions - time will vary depending on my shift schedule but the training days will be Tues, Thurs, and Sat. We are talking a 1 hr. work out - NOT A BEGINNERS CLASS - but we will review what you have learned, tweak your form as needed, and show you some new stuff. No fee for this training - show up and sweat with your brothers and sisters.

KB-I & II Seminar -

Be afraid, be very afraid! Due to many, many requests we will be putting on a KB-II sometime in the next few months. This seminar will have 2 parts - the first designed for the new Girevik and will cover all the material in KB-I. The reviews from this seminar are quite impressive and need no elaboration. We will also be offering a second seminar that will take place at the same time - the target audience is those who have been training and are ready for the next step. We will have a performance test before you can get into session 2 - functional dead lift with a 24 kg bell (16 kg for women), functional TGU with the KB you are training with, and a swing challenge yet to be determined.

Check back to our blog for more infor. Train hard, train smart - Capt

2 new work outs by John Slattery - RKC II

An easy yet challenging wrkout would be a descending workout, from 20-2 doing H2H swings and pushups. The pushups match the swings ex. when you do 20 swings you do 20 pushups 18 swings 18 pushups- this is very challenging for both cardio and strength, a great time would be 4:30 min. if the guy's can't do H2H swings have them just do 2 arm swing! Good luck let me know how it goes.

john slattery

Another suggestions: 10 n 10 - You start off with 10 swings and as soon as your done your last swing you do one burpee. Then you do 10 more swings and two burpees-10 swings three burpees until you get to 10 swings 10 burpees. The clock stops on your last burpee. This will test the cardio and strength of any athlete. Using the 24K for the men and the 12K for women. A good time to be around would be 7 minutes. Great time would be around the 5 minute mark and a "sick" time would be to beat John's time of 4:50!


Good luck- "All good things happen to those who push themselves!!"

Tom Sher