Nashville Kettlebell Workshop special guest

Mike "The Machine" Bruce is going to join us at the March 14th Kettlebell Workshop in NAshville. There are only 2 spots left, you better SIGN UP NOW!

Kettlebell in the Nashville News

This is a segment from a couple of years ago where we were featured on the Fox Morning Show. Nashville traffic dude Dave Park recieves some tough love.

Another workshop is coming up in Nashville next month. Click HERE for the details.

President’s Day: Could Obama do this?

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, I find it interesting that he is reported to be very dedicated to his daily workout routine. In addition to playing basketball, he is reputed to and puts get a 45-60 minute workout day in and day out.

I have known for a while that kettlebells travel on Air Force One. Hopefully that hasn't changed. One of the cornerstone workouts outlined in Enter the Kettlebell is the Secret Service Snatch test. The rules and execution are simple: Ten minutes, as many snatches as possible. You can put the kettlebell down or switch hands as often as you like.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. I am going to lend my expertise in this regard to cut Obama’s workout time WAY down ( if only I could do that to defecit spending....) . I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.

I am going to simplify the process for Obama by designing workouts that involve nothing more than a 24kg kettlebell and can be done on Air Force One or in the comfort of the Oval Office.If Obama has only ten minutes to workout:Do the Secret Service Snatch test. Try to get at least 200 reps.

If Obama has 20 minutes to workout:
Program Minimum, also outlined in Enter the Kettlebell

Turkish Getups- Aternating hands each rep, perform as many reps a possible in eight minutes. Rest a couple of minutes then do swings at a pace of :30 work and :30 rest for 10 rounds.

I hope the President will appreciate this quick and brutal fitness plan that works with, not against, his schedule. And if the President can find time to get in a workout, there is no excuse for you not to do the same.

Rock on!

Strength Books

Over on Zach Even-Esh's member site Undergound Strength Coach there is a discussion going about "What are you favorite strength-related books?"

Here are a few of mine, with some commentary:

Beyond BodyBuilding, Power to the People, Enter the Kettlebell-

All by Pavel and available from Dragondoor. To put it simply, if not for Pavel, I wouldn't be writing this blog or doing what I do right now. It is tough to narrow it down, but these are my favorite three strength books he has written to date.

The Mighty Atom: the spiritual Journey of Joseph Greenstein-Ed Speilman

An amazing story of a man who did things that are beyond strong, venturing into impossible. Hard to find, I got my copy from Dennis Rogers.

The Purposeful Primitive - Marty Gallagher

One of the best books I have ever read from a a man who has been deep in the trenches for a LONG time.

Destroying the Dogma: Real world Fatloss-Alwyn Cosgrove

A fitness professional's guide to developing and implementing effective fat loss programming from one of the most trusted guys in the business.

Rock, Iron, Steel-Steve Justa
Gripmaster's Manual-John Brookfield

Both available from Iron Mind. Outside the box stuff from two very strong men.

Keys to Progress-John McCallum

Also from Iron Mind. Enteraining, informative look at the way it was done in the days before drugs.

Workshops and today's training

Workshop announcements:
March 14th, 2009-
Nashville TN
Kettlebell Basics
Click Here To Register

April 18th, 2009-
Montgomery AL
Kettlebell Basics and Beyond
Click HERE for Details
Or contact
Mark Lehmkuhl RKC
(334) 398-1323
mark@alabamacrossfit.com

RKC Level Two Instructor Course
June 26-28 2009
Click HERE for Details

Derby Vermont on 7-18-09 contact Ben Warstler-benwarstler@hotmail.com

Today's training:

a lot of pressing and pushpressing

32kg singles in the BUP 10 r, 8 l (2 reps on the L lost control)
40kg x 1r/1 hold on l
48kg BU holds 2x per side about 7 seconds

40kg MP 2x5/5
44kg MP(40+4kgKB in one hand) 2 x3/3, 2x 2/2
48kg press 3x1/1
52kg pushpress 3x1/1
48kg snatch ladder 2x1,2,3,4 on the minute, 1:00 rest between ladders
32kg snatch 1x10/10 rest 1:00
2x7/7 :15 rest between.

40kg Bottoms Up Press

Been chasing this one a while......

Vacation fun