Seminar Pictures

FF KB Seminar Sunday Work Out

RKC Fire Pro Seminar

Seminar Work Out – 3 Stations

Station #1 Hot Potato and 2 Hand Bottoms Up Press

Station 1
Set/reps	1	2	3	4	5	6	7	8	9	10	TR
HP	20	18	16	14	12	10	8	6	4	2	110
BU 2H PR	1	1	1	1	1	1	1	1	1	1	10
total	21	19	17	15	13	11	9	7	5	3	120
Advanced BU 2H PR	1	2	3	4	5	5	4	3	2	1	30

 

Station #2

1 Hand Kettlebell Rows/suitcase dead lift

Station 2
Set/reps	RS	LS	RS	LS	RS	LS	RS	LS	RS	LS	TR
KB Row	4	4	2	2	4	4	2	2	4	4	32
SC DL	2	2	4	4	2	2	4	4	2	2	28
TR – 60	6	6	6	6	6	6	6	6	6	6	60

 

Station #3

Body WT Squat and Heart Beat

BWSQ – key points: hip hinge, create space, prying, spine, lock out, hip extension, fire glutes

Set/reps	1	2	3	4	5	6	7	8	Total
BWSQ	5	4	3	2	2	3	4	5	28
HB	2	3	4	5	5	4	3	2	28
TR- 56	7	7	7	7	7	7	7	7	56

 

2nd Annual FF KB Seminar a Huge Success!!!

As is true in all things - each door we open leads to many more. A pebble cast upon still waters creates ripples which touch shores we may never see. The knowledge you have learned will change your journey, giving you the strength to travel far and help many along the way. Provided of course that you practice what you have learned. Think about that for a moment - to practice instead of to train - If I want to learn to play the piano do I practice or train? Kettlebell Training is more like a martial art than an exercise modality because that variable - we practice what we have learned - perfect practice - never to failure - and through our practice the simple becomes complex, and if we continue to learn, simple again - so simple in fact that it becomes reflex.

That's a whole lot to swallow - considering the fact that your hamstrings have just begun to function almost normally - and the fear you developed over the week end about climbing stairs has begun to fade. But did your back hurt? Does it now? I saw Jim Allen - the senior member of this year's kettlebell class. At 55 the work he performs as a fire truck mechanic was beginning to take it's toll - getting out of bed in the morning was usually painful. This weekend was no exception. Except for Monday, and Tuesday - "I was in pain, my hamstrings especially, but my back felt fine. This is the first time in a long while that I got out of bed and my back didn't hurt."

You pay the toll on the way in - and also on the way out. You paid the toll - now enjoy the ride - start with a very simple 10 n 10, let me know how you make out

Simple 10 n 10 - 200 reps total training volume

Warm Up -

KB Hip Hinge Dead Lifts - 10 sets, 10 reps, 15 second active rest interval between sets

Active rest requires movement - for the warm up phase perform step overs and step a rounds with the bell –Start Position - facing the bell, feet shoulder width apart perform an inside circle around the bell with your right foot - begin by moving your right foot towards your left, the circle around the bell and return to start - repeat with left side - after each set - 1 right 1 left perform a quick one two step - circle in, circle in right, step step, circle in left, step, step - slow circles, fast steps - begin slow and low, and build to slow and high - leading first with ankle tight to bell and progressing to high knee and hip. Perform first 5 sets with an inward movement, next 5 sets with an outside in movement.

Activity -

Training set - 10 n 10 - 15 sec rest interval
4 sets of 10 reps - 2 hand swings
4 sets of 10 reps - 1 hand swings - strong side, weak side, ss, ws
2 sets of 10 reps - 2 hand swings

Focus on one aspect of movement for each set - example - first sets - breath - count aloud a sharp "two" after each rep. one-two, two-two, three-two, ect. Next set focus on hip extension, next set focus on keeping your upper arms tight to your rib cage - if you have difficulty with any technique aspect focus on that until it becomes reflexive. KB training is a journey not a race.

Active recovery between each set - use this time to recover - walk around - catch your breath - eventually we will insert another activity - hot potatoes, around the worlds, halo's, heart beats, etc... but for now focus on the swings - find your rhythm.

Cool Down -

Naked Grease the Groove Turkish Get Ups x3 no weight - start to bridge

Break down the TGU into the basic movement patterns - perform each on 3x strong side then 3x weak side - do strong side first to pattern movement - allow your body to feel how the movement should be performed perfectly - then repeat with your weak side.

1, fetal start, roll to elbow - Start in fetal position - roll to start position - press bell (pretend) to firing range position, safety check, drop arm to 45 position, punch and crunch, grab the handle, drive your elbow into the ground, punch and crunch. Hold at elbow - down slow - repeat for 3 reps strong side, 3 reps weak side.

2. start to hand - start on back - bell arm in air - punch and crunch to elbow, then hand, thumb on plant hand should rotate outward slightly - force should transfer from up arm to ground - pull yourself back to the ground after each rep - 3 right and 3 left

3. start to high bridge - same as #2 but continue to high bridge - headlights to ceiling - (hip notches) 3 strong side, 3 weak

Stop here for today (and or tomorrow) - work out should have taken about 20 minutes - remember - perfect practice - never to failure. Train hard, train smart.

Stay safe,

Captain

Seminar Update - Location and Details

Hi All -

All systems are a go for tomorrow - Zar and Charles are somewhere over Oklahoma as this is being written - and after a plane change in Dallas will be landing at LGA around 330. Tom will be heading in tonight. 2 of our last year's student's have recieved thier RKC Instructor Certification and will be helping out this year. Wendy Pond RKC and Dr. Matt Lenard. We are looking forward to a great week end of learning.

This year's event will be held at Ash Creek Fitness Center - a work in progress. The toilet will be working - which is a good thing - Wendy was a bit concerned when she stopped by and saw it sitting on the apparatus floor. We got our rubber floor delivered yesterday along with our kettlebells. We are located at 3370 Fairfield Ave, in the Black Rock section of Bridgeport on the Fairfield Line. The seminar this weekend will be held on Saturday and Sunday from 9-3. Lunch will be served both days. We still have a few openings available - so if you want in there is room and you are most welcome. If you are not sure about hard style and just want to check it out please feel free - this seminar is about sharing the wealth - we found the key and are willing to share. As in all the best things in life - the only way to keep it is by giving it away.

Parking is available on site and accross the street in the lot adjacent to Jimmy O's bait and tackle. We are located on the water directly behind "The Green Building" , Absolute Floors, and Hemingway's Custom Kitchen Cabinets. Any questions or concerns drop us an email or call 203-296-1190.

Stay Safe,

George Gomola RKC

"Captain"

Are you making progress?

The majority of people who say that they workout are not making any progress.
Nothing is stagnant, if you are not making progress you are moving backwards.
Take a look around at any of The Globo Gym’s out there and you will see the same thing day in day out. There are 2 basic groups.
One group wants big arms and a big bench, they work chest and arms every Monday no matter what. All the while their bench has not increased in a year plus they have shoulder and elbow pain with the mobility of a log.
I would not call that progress.
They are blindly following a program that worked for someone somewhere under certain circumstances, or the new greatest workout from Pump Up magazine.
On the other end of the spectrum the other group jumps on the treadmill, watches TV, reads a magazine, all while talking on the phone and then they wonder why they are not making any progress.
Most of them have knee and hip pain as well as extreme neck and shoulder tension, but continue to do the same thing day after day until they get injured or bored and frustrated because they are not getting any results.
If you are training consistently you should feel better not worse.
You must have a clearly defined goal to work toward.
If you don’t know where you want to go, you can’t plan how to get there.

I want to lose weight.(Poor Goal)
I want to lose 10lbs this month.(Good Goal)
I want to lose 10lbs this month and add 20lbs to my squat.(Better Goal)
The body is made to adapt. If you do not step out of your comfort zone you will not make progress.

The S.A.I.D. principle:
Specific Adaptation to Imposed Demand
The body Always adapts to Exactly what it does.
If you sit on the couch and watch TV you will get very efficient at sitting and watching TV.
Choose what you want to be efficient at!
If your goal is to be the best at watching TV and texting while walking on the treadmill, you better get training. The Globo Gym’s all over the world are full of people training for the title.
If you are not happy with your results do not expect results to miraculously happen.
MAKE A CHANGE!
DO NOT FOLLOW THE MASSES!
DO WHAT IS BEST FOR YOUR BODY!

BETTER MOVEMENT IS ALWAYS THE GOAL!

Senior RKC Zar Horton

Zar Horton was promoted from Team Leader to Senior RKC!
This is the next highest level of instructor and is by invitation only. The Senior RKC has displayed a combination of superior teaching skills, leadership and physical abilities with the kettlebell. The Senior RKCs are responsible for teaching and testing at Dragon Door and Pavel's renowned Russian Kettlebell Challenge Instructor certification workshops.

Welcome CFPC Listser Members - EB Discount Extended!

Thanks to Jeff Morrisette for posting the information about our seminar. The flyer that went out with the posting showed an expired early bird registration date. Our bad.... We will extend the deadline to allow any list serve members, thier families, and friends to save $100 and register for the 2 day seminar for only $199. But with one caviate: We are limitting registration. Our goal is to provide the best possible training expereince. We will limit registration to 40 participants - these slots will fill up rapidly - So... do not procrastonate - Register Today! Click the link to the right and make it happen. It will change the way you look at training forever.

Stay safe,

George Gomola RKC