Only a few spots left - call or email to confirm availability.

Thanks to all who have registered for our seminar on February 7 and 8 at Connecticut Tank, located at 118 Burr Court in Bridgeport, CT. You will be joining brothers from around Connecticut and around the country in a journey of self discovery that will change your life. Like fire fighters, kettlebell lifters or "Gireviks" share a special bond. Welcome to our world. Prepare to forget everything you have learned about weight lifting. Kettlebell training is more like a martial art than a strength training program. We learn from the inside out - the breathing and the movement pattern defines the performance. Our goal is stability, flexibility, symmetry, and functional strength. The days of bigger, faster, and stronger are over. Durability and functional movement is our goal. Work twice as hard for twice as long and be able to go home after your shift, sleep well, and get up and do it again. Sound crazy? Not really. The IAFF/IAFC Joint Wellness Initiative was based on the concept of living well, living long, and living strong. The 30/30 concept – work for 30 years, retire healthy and enjoy life for another 30 years. To live well we need to live right, take care of the machine, and train smart. Nothing good comes easy, KB training is no exception. You will train hard, but with our help you will train smart. Regardless of your current level of conditioning you will leave with more than you came. Nothing will be wasted, especially your valuable time.

Looking forward to meeting with you on the 7th. Please arrive early – registration and equipment will be issued at 0800. If you have any injuries or medical conditions TELL US!!! On the job the most important thing we do is to keep our men safe. NO BODY GETS HURT; EVERYBODY GOES HOME AT THE END OF THE SHIFT. Same deal here. Remember - if it hurts then STOP, the days of NO PAIN NO GAIN are over. Give us the chance to earn your respect. Anybody fool can cause pain – great instructors can work around the pain. We will change the movement to accommodate your limitations. You are where you are. Our job is to help take you where you want to go.

Stay Safe,

George Gomola RKC

Not So Early Bird Special

Early Bird Special Extended – AGAIN? Maybe… The big reason for an early bird special is to get firefighters to commit. To actually fill out the registration and mail the check. If you are still on the fence give me a call – or send me an email. We have a few spots left, not many but a few. We can work something out. Be safe, George Gomola RKC

Early Bird Special Extended !!!!

Some of the flyer's distributed today indicated that the early bird special expired on 1/21. It has been extended until the 28th to accommodate those who received late notification. We also received some questions about the schedule of events and the hours of operation. The seminar will run from 9-4 on Saturday (8-9 is registration) and from 9-2 on Sunday. A complete agenda is listed below. If you have other commitments and cannot attend both days we can work something out. Please contact us for more information.

Welcome UPFFA Presidents

Uniform Professional Fire Fighters Association of Connecticut (UPFFA)
http://www.upffa.org/

Gentlemen:

Welcome to our blog. Thanks for the opportunity to speak at your president's meeting. During this extremely difficult time the fire service needs strong leaders with great vision. It was a privilidge meeting with you today. I hope to see many of you at our seminar. Any help getting the word out would be greatly appreciated.

Take care and stay safe,

George Gomola

Welcome Haz Mat Team Members

Many thanks to the Fairfield County Hazardous Material Response Team for allowing me the privilege of speaking to your group today. Haz Mat is a tough job and we have great respect for the work you do. Sorry if I ran a bit long in my presentation. As you could tell I am very passionate about firefighter fitness and injury prevention. We hope to see many of you at our seminar. If we can every be of assistance please get in touch. Take care and stay safe. Geroge Gomola

Down to the Wire!

Early Bird Special Price Extended!

Gentlemen (and Ladies):

 We have had a decent response to the KB seminar, enough for this to fly.  Many of you have expressed interest in attending but have yet to sign up or commit.  Now is the time to do so.  We will be placing the orders for the kettlebells, T-shirts and food next week.  If you have any questions please give me a call.  My home # is 203-296-1190. Or click the link to the right and send an email and I will get back to you as soon as possible. The goal of this seminar is to set you up and then set you free. You will have the knowledge AND the equipment necessary to train properly and safely in your home, at the fire station, the beach, or at your gym. We are talking the ultimate 20 minute workout – nothing plastic. KB training is the real deal; hard core and life changing.  The two day program is extremely comprehensive and will safely meet the needs of the beginner while stretching the knowledge of anyone with prior training experience.  The instructors are the best – the same who teach at seminars costing several thousand dollars for similar experience.  We have had some requests to bring wives, significant others, teen age or adult children, or close friends and the answer is yes.  We will work out the financial side to make it doable and make it right - If you pay the seminar fee bring your wife or kids – if we need bells for them we will order them, you pay what we pay, and maybe kick in for lunch or a t-shirt. If you are not sure then ask. The important thing is to take advantage of this opportunity. The instructors are donating their time, nobody is getting paid, and any profits will be donated.  If you want to attend let me know, we can make it happen.   If you are not sure give it some thought, email us at rkcfireprokettlebell@gmail.com , hit the link on this page, or give me a call so we can chat. 

 Stay safe,

 A/C George Gomola RKC

Fairfield Fire Department     

PH: 203.254.2704, FAX: 203.254.4716 - STATION # 1,

140 REEF ROAD, FAIRFIELD CT  06824-5918

Justin’s Work Out #1

Blog Sample Workout – Short version of the RKC Challenge Prep Program – This one is for Justin – getting ready for his RKC Challenge at the end of February in San Jose – Using Brett Jones's (Master RKC) template with some slight variations –

Warm Up – TRX – circuit style – each movement 10x – TRX squat – wide stance, deltoid fly – low, middle, "Y", and "I", squat – medium stance, chest press – lunge stance, squat – narrow stance, low row (45), step back lunge – 5R, 5L, chest stretch (opposite of deltoid fly) 4 "I", "Y", "T", and low, assisted lunge (step forward, press down on handles), - marry handles – TRX Torso Rotations – high – 10 alternating, balance lunges – step back dragging leg – 5 each side holding single handle, TRX Power Pull – 3 step cycle – slow, 3x each side, single arm chest press, 3x each side, single arm rows – low position, 3x, separate handles – and finish with hip drop – 5x followed by roll outs 5x

KB Warm Up – box squat 10x/ 2 hand swings 16 kg 10x (repeat 5 x)

RKC Prep Circuit - each exercise is to be performed 5X each side – no rest between sets – this type of training is sometimes referred to as a chain – with each exercise equating to one link

1 arm swing, Clean/Front Squat, 1 arm swing, high pull, 1 arm swing, loaded clean (hold tension at rack position for 1 breath), 1 arm alternating swing – 5 reps total. Total volume – 65 reps

Rest at least 3 minutes between sets – goal is to perform this circuit 3. We will be playing with the variables down the road – but try and do this 3 x using perfect form as the limiting variable.

Cool down – Turkish Get Ups – ¼ get ups with 16 kg bell – 3x each side, 2x each side, 1x each side – finish with 3 full naked TGU's (no wt).

This should take around 45 minutes to finish – if you are not done at the 45 minute mark stop and re-evaluate – the goal is to challenge but never to fail – train safe – no injuries.

Post work out shake – Pineapple, Mango, Papaya, MSM powder, Creatine, Whey Protein, Oatmeal, Apple Juice, ice and a little water. Pineapple and MSM are natural anti-inflammatory, Papaya has digestive enzymes, the oatmeal will give you some good carbs, and 1 large scoop of Whey should give you around 20 grams of protein. The reasons for the creatine are numerous – but that's optional depending on your personal preferences. Apple juice has a bunch of good stuff also – sometimes I just throw in the apples instead of the juice, do the same with bananas and oranges. Enjoy

Firefighter Training Seminar

Kettlebells are the physical training tool of choice for Navy Seals, Delta Special Forces, US Secret Service, the NFL, and the NCAA. Learn the hottest functional training method in the fitness industry today from brother firefighters who are also RKC certified instructors. Hard style is not for everybody, but it is perfect for firefighters. Our goal is to share what we have learned and help you become stronger. The life we save may be our own. Instructors are donating their time; all proceeds will be donated to charities that benefit firefighters or help kids stay fit. Start your New Year right!
February 7-8, 2009 – Bridgeport CT

Cost for 2 day seminar is only $295 and includes a 16 kg Kettlebell!
• RKC Certified Instructors
• Complete Work Out Program
• Includes Lunch (both days)
Act Quickly – Space is Limited!

Save $100! Early Registration Special: Cost is only $195 if you register by January 9th, 2009.

email us at: rkcfireprokettlebell@gmail.com