Wednesday, July 22, 2009
Crunch Time - Registration Deadline Approaching!
Gentlemen (and Ladies)
Our second Firefighter Kettlebell Seminar is taking place on August 7-9 at the CT Tank Location in Bridgeport. If you attended our first session you know the quality of this seminar. We received "excellent" reviews on every aspect of our program. The two day basic training program will be held on Aug 7 and 8. At your request a one day advanced training session will be held on Sunday Aug 9. Registration for this seminar has been slow. The registration deadline is next Wednesday, July 29. If you are thinking about participating now is the time to register. Two weeks ago we presented the Fairfield Firefighter's Benevolent fund with a check for $408.32 at their annual meeting. This was the proceeds from our February Seminar. The beneficiaries of this seminar will include the CT Burns Camp Foundation. We currently need about 20 more participants to cover our basic costs. If we do not meet our minimum we may need to cancel this seminar. Many people have expressed interest, but it's time to firm up those commitments. We will still be including a kettlebell with the basic training program - but only for the first 40 applicants. Registration is time stamped. If you know somebody who wants to participate now is the time.
Any help you could provide in spreading the word would be greatly appreciated. In addition to firefighters, families and friends we are now inviting PD, State PD, EMS, Military, and EMS Providers (MD, Nurse). We opened the door for you, please help us spread the word and open it for others. Information and registration available at http://rkcfireprokettlebell.blogspot.com/ The life you save may be your own.
Stay Safe,
George "Captain" Gomola RKC
Our second Firefighter Kettlebell Seminar is taking place on August 7-9 at the CT Tank Location in Bridgeport. If you attended our first session you know the quality of this seminar. We received "excellent" reviews on every aspect of our program. The two day basic training program will be held on Aug 7 and 8. At your request a one day advanced training session will be held on Sunday Aug 9. Registration for this seminar has been slow. The registration deadline is next Wednesday, July 29. If you are thinking about participating now is the time to register. Two weeks ago we presented the Fairfield Firefighter's Benevolent fund with a check for $408.32 at their annual meeting. This was the proceeds from our February Seminar. The beneficiaries of this seminar will include the CT Burns Camp Foundation. We currently need about 20 more participants to cover our basic costs. If we do not meet our minimum we may need to cancel this seminar. Many people have expressed interest, but it's time to firm up those commitments. We will still be including a kettlebell with the basic training program - but only for the first 40 applicants. Registration is time stamped. If you know somebody who wants to participate now is the time.
Any help you could provide in spreading the word would be greatly appreciated. In addition to firefighters, families and friends we are now inviting PD, State PD, EMS, Military, and EMS Providers (MD, Nurse). We opened the door for you, please help us spread the word and open it for others. Information and registration available at http://rkcfireprokettlebell.blogspot.com/ The life you save may be your own.
Stay Safe,
George "Captain" Gomola RKC
Thursday, July 16, 2009
Seminar Check Presented to Benevolent
RKC Fire Pro Kettlebell Training presented a check for $408.32 to John Calandrello, President of the Fairfield Fire Fighters Benevolent Association at their Annual Meeting.
The check was the net profit from the February Kettlebell Seminar and was presented Tuesday night at the Fairfield Firefighters Benevolent's Annual Meeting.
All proceeds from our training seminars are donated. Proceeds from our August Seminar will be used to support the Connecticut
Burns Camp Foundation.
The check was the net profit from the February Kettlebell Seminar and was presented Tuesday night at the Fairfield Firefighters Benevolent's Annual Meeting.
All proceeds from our training seminars are donated. Proceeds from our August Seminar will be used to support the Connecticut
Burns Camp Foundation.
Register Now
Emergency Responder Kettlebell Seminar - RKC Fire Pro Seminar II
August 7-9, 2009, CT Tank Facility - Bridgeport CT
Registration for our August Seminar is rapidly filling up. Click on the registration link in the right hand colum to secure your position in our seminar. No payment is required to register - checks may be presented at the seminar or mailed to the address listed. The target audience is Fire, Police, Military, Emergency Responders, and Medical Professionals. This is not a class for personal trainers or those looking to profit from our learning. The cost is cheap but the lessons are expensive. The life we save may be our own.
This may be the most intense, physically demanding training seminar you have ever attended. When you leave - you will move differently. Each step will be painful, but each step will be purposeful. You will find your glutes and become intimately familiar with your hamstrings. This training will change your life - everything you do will be done better - with power, with strength, and with stability.
Share this information with your friends and family. Those who want to learn are welcome. The young and the old, the fit and those who desire fitness will walk away a better man or women, grateful for this opportunity.
Space is limited - Register Now!
August 7-9, 2009, CT Tank Facility - Bridgeport CT
Registration for our August Seminar is rapidly filling up. Click on the registration link in the right hand colum to secure your position in our seminar. No payment is required to register - checks may be presented at the seminar or mailed to the address listed. The target audience is Fire, Police, Military, Emergency Responders, and Medical Professionals. This is not a class for personal trainers or those looking to profit from our learning. The cost is cheap but the lessons are expensive. The life we save may be our own.
This may be the most intense, physically demanding training seminar you have ever attended. When you leave - you will move differently. Each step will be painful, but each step will be purposeful. You will find your glutes and become intimately familiar with your hamstrings. This training will change your life - everything you do will be done better - with power, with strength, and with stability.
Share this information with your friends and family. Those who want to learn are welcome. The young and the old, the fit and those who desire fitness will walk away a better man or women, grateful for this opportunity.
Space is limited - Register Now!
Saturday, July 4, 2009
RKC KETTLEBELL TRAINING SEMINAR II
August 7, 8, and 9, 2009
Fairfield Connecticut
Day 1 & 2 - Basic Training
Day 3 - Advanced Kettlebell Training
The first two days (august 7 and 8)are designed for beginners or those wishing to
refresh their knowledge from a previous seminar or training. The final day of Seminar ii (august 9) is for the advanced student – someone who has taken
the first seminar and/or looking to move up to a 24kg ball.
PRICING:
Basic Training - (August 8 and 9) $199
includes a 12 or 16kg bell
Alumni Refresher (either August 8 and/or 9) $75 per day
does not include a bell
Advanced KB Training - (August 9) $99
Price including a 24kg bell $150
3 Day KB Immersion Package - 20% Discount OFF Total Price
Healthy Lunch will be provided all three days.
Our goal is to share what we have learned and help you become stronger.
Check out the website: rkcfireprokettlebell.blogspot.com
Any questions, please contact us via email: rkcfireprokettlebell@gmail.com
Train Hard, Train Smart!
August 7, 8, and 9, 2009
Fairfield Connecticut
Day 1 & 2 - Basic Training
Day 3 - Advanced Kettlebell Training
The first two days (august 7 and 8)are designed for beginners or those wishing to
refresh their knowledge from a previous seminar or training. The final day of Seminar ii (august 9) is for the advanced student – someone who has taken
the first seminar and/or looking to move up to a 24kg ball.
PRICING:
Basic Training - (August 8 and 9) $199
includes a 12 or 16kg bell
Alumni Refresher (either August 8 and/or 9) $75 per day
does not include a bell
Advanced KB Training - (August 9) $99
Price including a 24kg bell $150
3 Day KB Immersion Package - 20% Discount OFF Total Price
Healthy Lunch will be provided all three days.
Our goal is to share what we have learned and help you become stronger.
Check out the website: rkcfireprokettlebell.blogspot.com
Any questions, please contact us via email: rkcfireprokettlebell@gmail.com
Train Hard, Train Smart!
Thursday, June 11, 2009
KB Training for Emergency Responders II
Our next seminar will be held August 7, 8, and 9. Two days basic, one day advanced. Start spreading the word - registration will be limited to 60 participants for the basic program and 60 for the advanced. Join us for the Summer of Sweat!
Hey Hey, My My
Got a wonderful email from Wendy last night - short but quite telling. "I got blisters!" As you know we are getting Wendy ready for RKC in August - she is well on her way. This week training sessions:
Monday - Chains of Hell - following is one set
20 dead lifts
1 ARM Swings - 10/10
Cleans - 10/10
High Pulls - 10/10
Snatches - 10/10
TGU each side b/w sets (no wt)
Wendy used 12 kg bell, I used 16 kg - after 2 sets Wendy dropped her reps to 10 and 5/5, I kept mine at 20 - 10/10
Tuesday - TRX and KB - standard TRX warm up followed by TRX atomic push up/low row/ KB farmer walk circuit - 10/10/30/30 - 10 atomic push ups was goal - Modified for to 10 second prone suspended plank and 3 push ups, Chris B and I did full ATPU's
Farmer's walk - single kb from a clean-rack position - walk 40 yds, switch and return. Repeated circuit 10 x.
Wednesday - VO2 Max Protocol - 15/15 - 40 sets
10 sets - 1 arm swings
10 sets - Snatch
10 sets - 1 arm swings
10 sets - Snatch
5 sets alternating 1 arm swings with active rest (arm circles with bell)
TRX Today!
Monday - Chains of Hell - following is one set
20 dead lifts
1 ARM Swings - 10/10
Cleans - 10/10
High Pulls - 10/10
Snatches - 10/10
TGU each side b/w sets (no wt)
Wendy used 12 kg bell, I used 16 kg - after 2 sets Wendy dropped her reps to 10 and 5/5, I kept mine at 20 - 10/10
Tuesday - TRX and KB - standard TRX warm up followed by TRX atomic push up/low row/ KB farmer walk circuit - 10/10/30/30 - 10 atomic push ups was goal - Modified for to 10 second prone suspended plank and 3 push ups, Chris B and I did full ATPU's
Farmer's walk - single kb from a clean-rack position - walk 40 yds, switch and return. Repeated circuit 10 x.
Wednesday - VO2 Max Protocol - 15/15 - 40 sets
10 sets - 1 arm swings
10 sets - Snatch
10 sets - 1 arm swings
10 sets - Snatch
5 sets alternating 1 arm swings with active rest (arm circles with bell)
TRX Today!
Monday, May 25, 2009
Starting Over...
Been a bit of a bum lately - training took a back to seat to life and life's worries. Wendy is getting ready for RKC in August - Matt and Justin may be joining her - we start our RKC prep program today - I started my training yesterday -
Warm Up - DL (Dead lifts) 10 sets of 10 reps
Crock Breathing and Thorasic Mobliity Stretch
Training - 6 x 1 min - start and finish each set with strict TGU - each side
Training Circuit - 1 hand swing, clean, HP, switch, TGU left side, TGU right side. Still having mobility issues with right shoulder - so I changed up TGU on right side at the base of the lunge position - both arms straight out (iron cross) and squeeze both hands - try for symetry in my stance and posture before and during lunge.
Finished with GTG (grease the groove) TGU - floor to bridge, 3 x 3 followed by arm bars.
Warm Up - DL (Dead lifts) 10 sets of 10 reps
Crock Breathing and Thorasic Mobliity Stretch
Training - 6 x 1 min - start and finish each set with strict TGU - each side
Training Circuit - 1 hand swing, clean, HP, switch, TGU left side, TGU right side. Still having mobility issues with right shoulder - so I changed up TGU on right side at the base of the lunge position - both arms straight out (iron cross) and squeeze both hands - try for symetry in my stance and posture before and during lunge.
Finished with GTG (grease the groove) TGU - floor to bridge, 3 x 3 followed by arm bars.
Wednesday, April 15, 2009
Stuff
Hi All -
We are into our third week of byob kettlebell training - attendance has been light but the training tempo has been very heavy. We covered cleans, high pulls and snatches. We introduced combos and the VO2 max protocol. We will continue training on Thursdays and all are welcome to join in - Tomorrow's training session will be held at 4 pm at Station 2 in the small park behind the station. Short and intense - we will be done by 5 pm in time for shift change.
Spoke with Zar last night - he is heading off to St. Paul for an RKC certification week end. He will be serving as a team leader. We are planning a second seminar at the end of June or early July - 2 day basic and a 1 day advanced. Check the blog for updates. On a side note - some of our brothers in Stamford sent an invite about a tower climb to benefit the American Lung Association. It will be held early November - 5 member teams - think about it - we are looking at a third seminar around the same time and will be laying down the challenge to the Albuquerque FD - let's see if Charles and Zar can handle the stairs. More info to follow.
Be well, stay safe,
George Gomola RKC
We are into our third week of byob kettlebell training - attendance has been light but the training tempo has been very heavy. We covered cleans, high pulls and snatches. We introduced combos and the VO2 max protocol. We will continue training on Thursdays and all are welcome to join in - Tomorrow's training session will be held at 4 pm at Station 2 in the small park behind the station. Short and intense - we will be done by 5 pm in time for shift change.
Spoke with Zar last night - he is heading off to St. Paul for an RKC certification week end. He will be serving as a team leader. We are planning a second seminar at the end of June or early July - 2 day basic and a 1 day advanced. Check the blog for updates. On a side note - some of our brothers in Stamford sent an invite about a tower climb to benefit the American Lung Association. It will be held early November - 5 member teams - think about it - we are looking at a third seminar around the same time and will be laying down the challenge to the Albuquerque FD - let's see if Charles and Zar can handle the stairs. More info to follow.
Be well, stay safe,
George Gomola RKC
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