Battling Ropes

I spent all day yesterday in Pinehurst, NC with some friends getting our Battling Ropes Certification. OH my goodness! Never knew ropes could hurt so bad. Talk about taxing your heart. John Brookfield was an awesome teacher, not to mention a strong dude. He blew all of us younger peeps out of the water when it came to strength endurance. I can see the carryover this type of training has into sport and firefighting. Hopefully I will be able to introduce it to the athletes and departments in the Wilmington area. Here are some pics and clips from the day:

Buffet of Practice

Since getting back from RKC I should be a little more organized with my own practice. But I am not and I don't feel like being so structured right now. I am not training for anything particular so until I feel differently I will just stick to my buffet of movements. Spontaneity is beautiful.

Recent Practice:

Wednesday:
3 sets each (rest between supersets):
1A. 2H Swings 20kg X 10 reps
1B. C & S 16kg X 5 reps
2A. Same as 1A.
2B. C & P 16kg X 4 reps
3. Countdown Ladder of 1H Snatches. 10 to 0. Took around 6 1/2 minutes. 12kg.

Yesterday:
30 sec. sprints X 10

Today: No kettlebells...they are all at the gym and I don't want to go back.)
3 sets each.
1A. Pistols (Assisted by tubing) 3/3
1B. Rock Bottom Pullups 4
2A. Burpee(Pushup, Hop) 10
2B. Spiderman Pushups 20

Crossroads

RKC has turned by head backwards. I thought for sure I wanted to stick with one on one training. It is what I love to do. But now I see such potential in group classes. I can reach so many more people and introduce them to the world of kettlebells. I know it sounds a bit corny. This is something I feel I need to share...especially with the deconditioned. It is a powerful and efficient way to train your mind and body. So I have been brainstorming to figure out how to start my new path.

In the meantime:
Yesterday: Off
Today was short and sweet:
1A. Hindu Squats 30 reps
1B. Hindu Pushups 10
1C. Pullups on Training Board (Wide big grip) 4
Superset with 1 minute rest between sets. 4 rounds.

Here is a video of our Graduation Workout:

RKC Instructor

I did it. I am officially an RKC Instructor. This weekend was one that will go down in history for me as being one of the best. It was physically and mentally such a challenge but worth every penny. One of the highlights of the weekend was winning all 3 categories of the Technique Contest (there were around 65 students there.) Soon after we had our Graduation workout so my ego was not allowed to take over. Along with my comrades, I was knocked over and pushed past limits to really test myself.

After talking with Tommy I have decided to go back to Minnesota to attend Grey Cook's CK Functional Movement Screening Workshop for another certification.

I told myself I wasn't going to touch a KB for a week but just couldn't help myself.

Today's workout all with 16 kg (4 sets):
1A. 2H Swings 20 reps
1B. One sided Clean & Squat 5R/5L
1C. 2H Swings 20 reps
1D. One sided Clean and Press 4R/4L
Rest

Last Snatch Paractice

Doing snatch practice today. After this I am not touching a kb until I get to Minnesota.

12kg: 10R/L, 20, 30 reps
16kg 7R/L
12kg 25R/L, 15
16kg 5R/L
Total snatches ea. side: 112

My forearms and hands are still so tight after each set. I am a little concerned about not making the transfer after one side during the test. My hand is on there like a claw that won't let go. I am planning on doing the test the first day so if there are any kinks in my snatch they will just have to be worked out afterwards.

Farewell and wish me luck. Shawn

Getting Ready for RKC

Few days of Practice:

Friday's Practice:
Half a deck of cards workout: Burpees, Pushups, Frog Hops, Swings

Sunday:
Alternated between
1. 30 sec. 2H Swings 16kg
2. 1 minute of 1H Snatches (started with 16, finished with 12kg)
6 Rounds with 30 sec. rest between each.

Monday:
Swing Intervals with Shan
30 sec. on 30 sec. rest X 10 sets

Tuesday:
Worked my butt off in the garden. Harder than any workout. Abs are sore today.

Wed.
with Mary
First Round:
1. Swings 15 reps 20 kg
2. Clean and Squat 5 reps 16 kg
3. Swings
4. Clean and Press 5 reps
5. Swings
6. Snatches 10 reps with 16kg
7. Swings
8. TGU's 3 reps with 16 kg
9. Swings

Round 2
Same exercises but switched Clean and Squat and Swings (concentrated on C & S instead)
Kicked my butt.

Day Off for Cheeseburger

While enjoying my burger at lunch I decided to just skip working out today. My hands are beat up and I know that picking up a kb today is just going to destroy them. So I will file them tonight, rest today, and work hard tomorrow. I plan on heading up to Little Washington to visit my best friend Tina. Plan on taking the kbs and teaching her how to swing too. Spread the fever a bit.

Yesterday's practice with Mary:
4 Intervals of:
1. 20 1H swings (10 ea.) 12 kg
2. Rope Pull Mes (Tug of War) 30 sec.
3. Squat Catch 10 reps 12 kg
4. 2H Swings 10 reps 20kg

Plus some various strength work indoors with Mary.