Crossfit kettlebell training

Oct.4 2007

Last weekend I attended the Crossfit instructors training for Kettlebells at the Cherokee Athletic center in Maryville, Tn. Our instructor was Jeff Martone of H2H fame. Two days of Kettlebell lifting, what more could you want. It was great! I have seen two of Jeff''s tapes prior so I knew going in it was going to be targeted to what I am accustomed to in regards to kettlebells. As far as the H2H is concerned, I never did much juggling as I have the manual dexterity of a statue. However, after attending the training and some practice I was able to do the drills we were shown. I even set up separate H2H bells for juggling.

I never realized that there is a small increase in energy or stress change when you juggle the kettlebells. It not much be you can notice the difference. If anything Its a diversion or just plan looks cool to empress your Friends.

Jeff took us through all the basic exercises that the Crossfit use in their program. However, Jeff spent very valuable time on injury prevention, and joint mobility. this is not always the fun part of any fitness program, but if you don't apply some of this training, you will end up like many other athletics that have rotocuff, back and flexibility issues that prevent you from continuing you fitness efforts at the level you desire. I already knew most of the kettlebell techniques from previous training however the flexibility and joint mobility was the most valuable to me, as I have many of the issues that can be prevented by taking the time to prepare each training session and maybe I will be able to continue for many more years.

Jeff's presentation is very casual and easy to learn from. I have been to a few seminars that give you that Hard style attitude, but I know Jeff is more than capable of "taking care of business" but does not have nothing to prove by playing it like a boot camp for SEAL probies.

You see by the picture that the facility that we trained in was new, well equipped and very large. It appears that there is a change going on even with this new facility to include crossfit section as this seems to be happening all over. You see the Crossfit is gaining in popularity because it gets results and has more to offer as a fitness method than just attending one of the big chain fitness clubs and jump on a treadmill, sweat a little an think you have done the job. The more the big fitness chains get members, the more crossfit will become more popular

Lastly, the seminar is well worth the money,time and effort to myself and my profession as a trainer. I hope to promote the fitness model of kettlebells as applied to Crossfit in the future....as this IS the future.

Today's training: 16 mile bike ride at 18mph pace. Hot for this time of year, but that's no problem. Like to keep my tan for at least a month or two more.

2-54 Kg Kettlebell long cycle 30 reps ~4 min.

Oct.5 2007

As a trainer, I hear it all the time, from gym members. "I go to the gym, workout and I don't loose weight or my physical appearance changes little. " Well you don't waste your time by going to any gym and workout, its what your expectations and your knowledge of fitness that is mostly the problem. Most people get their knowledge of sports and fitness from magazines, TV and the local "gym muscle head", who also got his training knowledge from the same source. Real fitness information is hard to find as you must sort through all the commercial hype and just plain deception, to find out what really works. Or you can do what is really successful is to hire a trainer, go to school, or a good seminar on the fitness method you would like to persue. Otherwise, you spend a lot of valuable time experimenting on you body that for the most part is not in your best interest.

My friend in the picture, is Frank who is a national class powerlifter and has trained for the last 30 years with little interruption. His formula is simple, you train with heavy basic exercises(No frank does not do triceps kickbacks), plan your practice sessions, and keep the exercises targeted to get results. Not all of us want to squat with 600 lbs, but it just demonstrates that you can achieve high levels of performance, it you train consistently for your goals.

Frank inspired me so my training sessions was as follows:

Kettlebell warm up with some of my new H2H techniques.

50 dead lifts with 2-32kg kettlebells

50 ring dips

50 wall balls using 12kg kettlebell flip,catch,squat and push press.

three sets for time. 9 min 20 sec.

Oct 6th, 2007

Saturday bike ride and coffee stop. 20 miles good easy pace stopped in Otisville for coffee as it was a nice fall day. You have to de stress yourself sometimes by just sitting back and watching the world go by. there is not too many more days like this remaining this years so I will enjoy them and not push so hard or cycle too long for the remainder of the riding year. Don't really need the over distance as it is not consistent with my training, so my recovery for KB sessions is more of a priority.

later in the day did the following.

KB warm up.

1rep pullup strict and slow followed by 1 strict military press with 32kg kettlebell for 15 mins.

Oct 7 sunday

Rest day for a change

Oct 8th Monday

Columbus day so its a modifed Fran workout

21,16,12,9,6 Reps for time

12kg KB thrusters

18" box jumps

pullup

12 Kg KB wall balls

situps

time for the day was 18:20 sec.

I really like the Kettlebell "wall balls" which is a flip,catch,squat, push press, swing. I think it is two times more effort than using the leather ball to the wall. The rest of the week I have to spend more time on the OL lifts for a change.