Posts tagged ‘Dragon Door’

My Journey to RKC II- Part 3

2 full days of 8 hours of physical and mental training is now complete! I continue to be amazed at the level of training one receives at an RKC Certification. Hands down Pavel is the absolute best in his field.

Today we tackled more on the pull up. Pavel taught a particular drill that made it all click for me today!! This a huge breakthrough for my future pull up training. I was able to perform a single pull up without leaking power at the bottom. Meaning I was able to start from a hollow position!!! YEA!

Other drills taught today were the Viking Push Press, Clean & Jerk, Windmill and the Bent Press. If you asked my favorite, it would be the windmill. This was an exercise which I felt very comfortable but honing my skill on the minute details was truly beneficial for me. My booty is super sore from the Windmill, who knew! My second favorite would be the Clean & Jerk. Although this is not an exercise to be taught to your typical clients, it’s value is truly beneficial to build athleticism and build mass. Here are two great quotes in the presentation given by Dan John (1) you cannot think through a ballistic movement (2) repetition is the mother of implementation.

Lastly of the instruction today, I learned more about the many benefits and drills to improve thoracic mobility. Bottom line…I don’t practice this enough!!!! Thank You David Whitley!

The workouts today were the more challenging than yesterday. We did a VO2 Viking Push Press workout – 10 minutes of 15:15. Our next workout of the day was to earn our lunch. Long cycle Clean & Jerk… need I say more!

I will end this blog on a quote from Pavel.

“Before building strength and endurance you must first have strength to endure”.

Now time for sleep and to rest up for our final day and level II testing!

be strong & be well

July 9, 2011 at 10:01 pm Leave a comment

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July 4, 2011 at 8:18 am Leave a comment

Fireworks at Tennessee Kettlebell

Fireworks at Tennessee Kettlebell
Ok – well maybe not actual fireworks, but I thought it deemed appropriate considering the timing of this post.

We are certainly experiencing our own kind of fireworks at Tennessee Kettlebell and thrilled to have the opportunity to see such awesome results with our clients.

At Tennessee Kettlebell we are passionate about giving our clients more, more than just a good workout. Yes, we are a fitness studio and exercise is why people initially seek us out. People are getting more than just an exercise class when they commit to Tennessee Kettlebell. Our clients have many different goals. These goals range anywhere from improving body composition to improving general health to becoming better at their sport, however, we have learned that the most important aspect for every client is patterning of good habits. Our mission at Tennessee Kettlebell is to help people look better, feel better and move better by increasing mobility, stability and strength.

At Tennessee Kettlebell we are more than a monthly auto draft on your bank account, we are committed to helping you reach your goals, whatever they may be. Our group training atmosphere motivates, encourages and helps hold you accountable to keep your health a top priority. Our programming is based on proven principles from both the RKC, the standard for Kettlebell training and FMS systems. Why listen to what we have to say, here’s what some of our clients are saying about Tennessee Kettlebell.

Tennessee Kettlebell Boot Camp from Tennessee Kettlebell on Vimeo.

Tennessee Kettlebell Spotlight on Marion from Tennessee Kettlebell on Vimeo.

Tennessee Kettlebell Spot Light on Robert from Tennessee Kettlebell on Vimeo.

Untitled from Tennessee Kettlebell on Vimeo.

July 3, 2011 at 2:34 pm 1 comment

Weekly Practice

Pull up – do your rep max (body weight or assisted)

Heavy Get up to Standing
OH Walk
Get down
(repeat 2x per side)

Pull up – do your rep max (body weight or assisted)

Heavy hand to hand swings – 15 – 20 reps
(repeat 3x)

Double Clean & Jerk x5 (you can sub push press or military press)
Following last C&J, do 5 Front Squats (do not put bells down b/w jerks and Front Squats)

Repeat the entire sequence 3x

Enjoy, Let me know what you think!
~hd

June 25, 2011 at 2:21 pm Leave a comment

Weekly Practice – Travel Time

The past two weeks I have been traveling during the week and did not want to break my weekly routine and practice in both nutrition and exercise. Although travel can be dificult with changes in time zones, late night dinners, this does not give you a free for all to ignore your goals. It can even be more dificult when you are away from your “safe zone” or what I like to call my own kitchen. You may have to be a little more flexible with your eating schedules and this is ok, but remember it is your decision the foods you choose to eat. There are acceptable choices when traveling and, remember you can always schedule one of your cheat meals around your travel schedule as I did this week. This did not exempt me however from my weekly practice. The hotel did have a fitness center with free weights so here’s a quick snapshot of what I did this week.

Joint Mobility Warm up – tall and 1/2 kneeling halos – cossacks – hip stretches

35lb free weight – Single Leg Deadlift – 10 per side
25 Burpees
25 V-Ups
25 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
20 Burpees
20 V-Ups
20 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
15 Burpees
15 V-Ups
15 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
10 Burpees
10 V-Ups
10 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
5 Burpees
5 V-Ups
5 35lb Squats

Set timer on phone for 30sec work and 15 sec rest – Performed 3 rounds
– Russian Twist – 35lb free weight
– Push ups
– Double Dead Lift – 2 40lb free weights
– Plank

The final round I worked on practicing my Pistol for my RKC Level II training and mixed with some Rows
8 – 35lb rows per side
2-3 full / half pistols per side
6 – 35 lb rows per side
2-3 full / half pistols per side
4 – 35 lb rows per side
2-3 full / half pistols per side
2 – 35 lb rows per side
2-3 full / half pistols per side

March 2, 2011 at 4:52 pm 2 comments

Dragon Door TV – Why Kettlebells Rock!

Congrats to my fellow Iron Tamer Peeps for making DD TV! Way to go guys —
Orlando RKC Graduates- Jenni Baker and Drew Massey
HardStyle Cribs – Mark & Nikki Snow at SG Human Performnace

March 1, 2011 at 6:36 pm Leave a comment

Dragon Door TV — Who is Dan John?

Do you “know” Dan John? Also, a great Episode featuring Jeff and Leslie Branham, RKC Instrucotrs at Equipt Fitness Studio in St. Paul MN.

November 14, 2010 at 2:51 pm Leave a comment

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