Why do I blog? What started as one thing evolved into another. Still training myself and training recruits with kettlebells. I am hoping to expose more law enforcement to better strength and resiliency through kettlebell training. At the same time, becoming a better instructor through the POST Master Instructor Development Program. Lead by example, create balance in life and training.
I love to go to training where I must "empty the cup" and learn something different or new. I met Valery Fedorenko, Marty Farrell, John Hoskins and trained with the American Kettlebell Club over the weekend. It was great meeting and training with motivated people. That has been a constant in the journey in kettlebell lifting. Much has been written about the RKC and AKC, none of which I will rehash here. That's old news and better time is spent training. I will say this, though. Kettlebells are a great tool for either use from my own experience and training people to become stronger. I am stronger and leaner from my using kettlebells. It is a phenomenal time to be a physical fitness instructor in the middle of this physical culture rennaisance.
Training has been hectic since the RKC. I have been keeping my weight down (I hit 188 for the first time in years). I need to get my body fat checked to see how much weight loss is lean body mass as well. MIDP work is coming to an end, but it has been revision, revision, revision til the very end! UGH!
Yesterday: No time to train- so I did 250 2 hand swings with the 16 kg. Sets of 25. Due to an interruption, it took me 15 minutes. Still, the heart was pounding pretty nicely.
Tues. warm up 100 swings w/ 16 kg. 5 sets of 20.
Circuit from Alwyn Cosgrove's Afterburn. Squats/20 x 3 (135) T-pushups 8 l/r x 3 Step ups 20 x 3 Pulley row to neck- 20 x 3 Supine Hip Extension Leg Curl on Swiss Ball (20 x 3- These were hell on the hammies!) Ball sit ups 20 x 3 with 16 kg kb
Ok, I went for the reps and quick turnaround instead of pushing major weight. I wanted to feel the training then vary up the weights. I know, I can be a big chicken, but I will be going away for some training this weekend.
Monday. Trained a Roseville officer/former student. Showed him some of the finer techniques of kb lifting. Excellent athlete, and quick learner. He will be more of a monster once he trains with KBs more on a regular basis. Didn't keep track of what I did for myself, but I did some double and single jerks for anywhere from 30 secs to 2 mins.
Ok, back to MIDP work. oh yes, it's 4 am in the morning, and I have been up since 2:45!
Love em or hate em- The Black Eyed Peas. Apl De Ap is probably the first Filipino to make it huge in the US music industry. Being a 2nd generation half Filipino, I can appreciate this. My mother (RIP) came over after marrying my dad, and she did not know any English. It is insanely impoverished in the Philipines, and I am very fortunate and proud to be American. It is a shame that too many take their birthright for granted.
I gave a basic introduction to the Fire academy recruits this morning. What a strong bunch of motivated people! Many thanks to Coach John Hoffman for letting me come in and train his people.
Ok, it has been a busy week and I am just getting to reporting on the third day of the RKC experience. I knew today was going to be a great experience with the graduation workout at the end.
The day started off on a depressing note, two members of my team did not meet the snatch test standard. I have no doubt that after a good couple of weeks rest, and application of their newfound technical skills, they will pass the snatch test and become RKC instructors.
Cindy Glass (Trained by Rif to prepare for the RKC, no less!) from Team Brown was selected to represent her team in the form/technique competition. It took a lot of courage to get critiqued in front of over 60 trainers. Cindy did not win, but performed well. Way to go, Cindy!
Reviewing all the drills with the team showed how far they had all come in such a "short" period of time. Nothing can beat proper instruction from qualified instructors! Learning from a dvd is like learning martial arts from a book.
Everyone got team up with a volunteer "victim" from the surrounding community to get a free kettlebell lesson. All of the team members performed well, despite one having a "difficult" volunteer to train. Then, it was time for Jon Engum to lead the graduation exercise! I almost forgot how far the distance was for the graduation exercise. First, there was the double clean wal/farmer carry of approx. 150 yards. Then the turnaround was the swings and walking push-presses with the double 24kgs. (double 16s for the females). What a blaster! Everyone finished with great intensity and drive. It was very motivating to see. I have attached some video clips of the event!
WOW! What an intense day at the RKC. Team Brown (Jason C. Brown-Crossfit Philly/Kettlebell Athletics, Jim Milkowski/Training Room/Crossfit New Jersey, and lil ol' me) is coming together and performing even better than day 1! The wonder of the RKC is how incredible everyones' technique and performance becomes cleaner, tighter, and looking more like an RKC should, after just one day of instruction. The camraderie is ever present in the RKC community, and the caliber of people is awesome! I am having a fantastic time assisting, watching, and learning.
The morning started with the van ride to the Dayton Bluff Community Center. I felt excited as all the black shirts (RKCS) got on the van and walked in to get prepared for the "victims". The meet and greet was a good prep to be proper representatives of the RKC. I enjoyed seeing the many people that I got to meet the night before come in with their game face on ready to take the snatch test. (How I remember that feeling).
Team Brown was assembled and all were accounted for. All the women passed their snatch test, but a couple of the males did not. They were strong men, but missed their snatches by 10 and 20 respectively. I have no doubt once they connect their bodies to move as a unit, that they will pass their snatch test. As the training day progressed, I could see their personal "aha" moment kick in as they realized where they were deficient in their form. (I reflected how fortunate I was to work with an RKC (Ken) prior to coming to the RKC)
I am having a good time with Jason Brown and Jim Milkowski as Team Brown. We have a motivated team and the partners within the team are doing well. The community of instructors are phenomenal. I am humbled to be working with such a great bunch of people. I am looking forward to Day 2, especially since I turned 40 today! Once my family joins me, then my day will be complete!
OK, I am going to post this for my posterity. If you enjoy reading this, then all the better, too :)
Even though I was a little nervous ( I get that way...) I was extremely excited about getting to the snatch test. I waited for my cab outside the hotel, and ran into Mike Lucas, an RKC from Iron Core La Jolla/and winner of San Diego's Biggest Loser contest. Ironically, I had just watched his great mini-documentary on his personal achievement for losing over 150 lbs with kettlebells! (His video is below.)
It was nice talking with him on the cab ride to the Community Center. It was a great start to the RKC exeperience. Upon arrival, I was greeted by the familiar interior of the Dayton's Bluff Community Center. It reminded me further of the responsibility I was going to have now as an assistant instructor instead of being a student. (Sometimes, it is nice to be the student instead of the instructor!)
I proceeded to meet the other assistants; great bunch of people! All except two were from California! Travis and Mike were the only non-Cal. Asst. RKCs. After setup (whew...it was hot, humid, and seemed like ALOT of bells :) ) it was off to the snatch test. We tested each other, and all passed. It was great watching the fluidity of their movements. I felt I rushed my set, I should have relaxed, but I made my snatch numbers AND I didn't tear my hands!
Meet and Greet: It was fun to watch the hum and buzz in the hospitality suite as the students started coming in. A few of us started a gauntlet of RKCs to greet them as they came in, no wallflowers! I remember the excitement and anticipation, and it was fun to reassure and motivate them during the meet and greet. What an amazing assortment of backgrounds. I saw one person standing by themselves and so I went up to talk with him. It turns out he had recently won 1st place in Brazilian Jiu Jitsu at the Pan-American Championships! He talked about how kettlebells had saved his back (he had three bulging discs prior to training with kbs)and that enabled him to continue training in BJJ and win! I told him it would not surprise me if they did an article on him in Hard Style. Very nice, positive person.
I saw and spoke with familiar faces: Rif, Mark Cheng,Andrea DuCaine and met new ones: Jason Brown, Pam Macelree (who can do 2 out of 3 in the Beast Challenge-AMAZING), and Brett Jones. Good times!
Well, it is friday morning and it is time to get ready to start my day. More to come!Pics to come on Sunday.
To assist that is! I can't wait, it is going to be a blast! I am looking forward to seeing Pavel, Rif, and Andrea, and anyone who remembers me from the April 2006 RKC. I also get to bring out a side of me that I don't get to bring out as much as I would like...the competitive side. Yes, when I train, it is to something of a paradox...something mellow like Yo-Yo Ma. But when I prepared this past couple of weeks as the RKC neared, Metallica and ACDC came back out. YEEE-AAAAHHHHHHHH! It's gonna be blast!
Speaking of paradox....this video cracks me up, and pumps me up at the same time. It's been played on other blogs before, but ..."enjoy".
Sat. EDT Bench Press/Pullup Bench 199/ BW Pullups (weighed in at 195 just prior to pullups) 20 mins. Total reps 52 Bench/49 pullups 5 or less reps per set, strict form, no kipping, stopped way short of failure. Total Bench- 10,0048 lbs Total weight in pullups- 9,555 lbs min. rest Swings with 16kg. 20 2 hand then 40 DARCS=60 reps 40 2 hand swings then 1 hand (10-10-10-10)= 80 reps total reps/weight- 140 reps/4928 lbs total weight for the day- 24,531 lbs.
Sunday:Max V02 8 reps per set/40 sets/20 minutes. total reps/weight 320/11,264 lbs
weighed in monday morning upon rising. 190 lbs. Shooting below 189 upon waking before the RKC. Feeling strong.Have to go to work now.
