Condition Kettlebell Gym

It is 8 weeks out from Fitness-Dixie show and so now I have to really get serious.  I am going to see what can happen with the Return of the Kettlebell protocol and try to gain a little lean mass.

DAY ONE 7/27

LIGHT DAY:

3 x (1,2,3) ladders 16kg+8kg - switching sides each time.  Except I got distracted and did (1,3,3) for the second ladder

5 squats in between each ladder

2×4 40kg sumo deadlifts

Warrior Diet:

Coffee w/ a little cream

J. Robb shake with a banana

Greek yogurt

DINNER:

roasted brussel sprouts (olive oil, salt, and pepper)

Rice pilaf/lentils with vegetable stock/hummus

2 glasses of wine

Where I went wrong: Cream instead of milk in my coffee but the coffee house I was meeting someone in didn’t have any milk option, I should have had a salad before the brussel sprouts and had planned on legally cheating with Arden’s Garden “Salad in a Glass” (unpasteurized beet, carrot, and parsley juice) but both stores by my place were out.  It also said that wine was best had with the high fat or high protein days and this is detox week, but I took the “best” to mean that it was “ok” this week.

Day Two 7/28

VARIETY DAY:

Z Joint mobility drills - RTK says to take it really easy on variety days.

Warrior Diet:

Coffee w/milk

banana

fruit cup

cold leftover brussel sprouts

DINNER 4:45PM:

roasted brussel sprouts

rice pilaf/jasmine rice/red lentils/hummus

Kombucha

Where I went wrong: again not eating (or drinking) a salad first, eating cooked brussel sprouts during undereating phase.  Even though they were cold.  Still have 45 minutes in my overeating 4 hour window… May have a glass of wine.  Still debating.

     I decided yesterday (for sure) that I am going to compete in the Fitness America - Dixie competition on September 19th and use only kettlebells and the Warrior Diet to prepare.  I have been happy with results training with kettlebells only for fitness shows, but have never tried using the Warrior Diet.  In my opinion, nutrition is 80% of what your physique looks like so we will see what happens.  I started the “Warrior Diet for Fat Loss” protocol yesterday and am curious to see what happens by the end of the 3 week cycle.  It has 3 phases: Week 1: Detox, Week 2: High Fat, Week 3: cycle between high carb days and high protein days.  There are no sweeteners, alcohol, or animal products (aside from some dairy and eggs) the first week so I am a little moody right now :-)  Next week, I can add in some meat and a glass (or two) of wine with the feast so I am looking forward to that! Until then, it’s detox time…  I will let you know how it’s going…

Hey guys - if you want the link to the online workouts, it’s www.pacefit.wordpress.com.  They are all one bell workouts meant to be performed 3 times with rest in between exercises.  Ignore the word “kettleball” title, please

             At the end of our beginner’s workshop, people often ask “Are your classes just those 5 exercises over and over?”  No.  There are countless combinations and varieties of those 5 exercises so you don’t get bored.  But how different REALLY is each class?  I mean fundamentally, how different?  The answer should be “not very.”  For our general fitness classes we always follow the same protocol: get-ups, swings and/or snatches, a pull, a press, a squat, and some bodyweight exercises thrown in.  Just because we do seesaw presses on Monday and 2KB presses on Tuesday doesnt mean we are truly varying the workout just for the sake of variety.  To train pulls we might do one armed rows one day and renegade rows the next, but the basic template is the same.  The key is to maintain the student’s attention to prevent boredom without mixing it up so much that the exercises become random and more for entertainment than focused training.

The workshop will be from 11AM-4PM on Saturday, January 10th, 2009

Cost:$250

As long as you can properly execute the swing, clean, press, squat, and get-up you will be fine in this workshop.  Brett will go over level two exercises designed to help you smooth out the edges and get more out of your training. The exercises covered will be:

-Bent press:
Develops wiry flexibility and profound trunk strength at the same
time. It was a favorite of old time strong men at the turn of the
century. If performed correctly the Bent Press and its variants can
fix bad backs because it addresses all the stabilizers of the spine.
It will also help you military press heavier.

-Viking push press:
A hybrid of the jerk and the push press, I develops explosive strength
and will also help with your military presses.

-Pistol:
Also known as a one-legged squat, the pistol develops all around
explosive leg strength.

-Windmill:
The kettlebell windmill is a tremendous core exercise for the
shoulder girdle, rotator cuff, trunk rotators, side flexors, butt,
and hamstrings. This exercise will develop strength, increase
flexibility, and develop body awareness in the hips, spine, torso,
and shoulders.

-Clean and jerk:
This is one of the more technical kettlebell lifts. The clean and
jerk itself is a whole body, intense movement. It is an explosive,
compound movement utilized by power athletes at elite levels.

-Tactical pullup
This is a pullup with a thumbless grip. The tactical pullup is most
appropriate for athletes because you learn to channel the power from
your abs and hips instead of kipping into the pull-up.

email delaine@gymcondition.com to reserve your spot!

Last weekend at the RKC, Josh Hillis, RKCII asked a few questions regarding whether lifting heavy kettlebells make you bulky.  The answer is an adamant “No!”  Check out his site at http://www.josh-hillis-fitness.com/