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Ok everyone the summer is 1 week away...are you ready? If you are not or are not sure you should come join us for 2 weeks free of boot camp classes. All of the classes are being held at Wirth Park in Brookfield. It is for men and women of any and every age. Come see what all the hype is about and what Boot Camps can do to get you into that summer body you want! Here are the times and dates of the classes...
Tuesday May 22 6am & 5:30pm
Wednesday May 23 6am & 5:30pm
Thursday May 24 6am
Friday May 25 6am & 5:30pm
Saturday May 26 7-10am (Multiple Sessions)
Tuesday May 29 6am & 5:30pm
Wednesday May 30 6am & 5:30pm
Thursday May 31 6am & 5:30pm
Friday June 1 6am & 5:30pm
Saturday June 2 7-10am Multiple Sessions
So come to one or to all! See you there!
Monday, May 21, 2007
Train Like A Girl!
Hello everyone! I am so sorry for not blogging for the past 2 weeks...I have had some stuff going on and haven't been able. But I did want to let you all in on some great news. I have another blog that I am putting together. It is www.trainlikeagirl.com. This blog is going to be more about training in general and on it I will be putting tips about training and nutrition. Also, I will be blogging more about what I am doing. This blog that you are reading right now will be more educational. I wanted to seperate the two because too many things going on with one blog can become confusing.
So if you haven't already, go to www.trainlikeagirl.com and see what it is all about!
So if you haven't already, go to www.trainlikeagirl.com and see what it is all about!
Monday, May 7, 2007
KB Workshop
Well Saturday BJ and I had our Beginner Kettlebell Workshop. It was a lot of fun. We met some new people like John from Illinois, and Irvin from right here in Waukesha. It was 4 hours long, but it really flew by. The format was, we taught a move, practiced it, troubleshooted, and then did a mini-workout with it. I hope everyone had as much fun as BJ and I did. We will be having more. We are planning on having 1-2 workshops a month. Not all will be beginner. I am sure we will be having more advanced workshops too! So we will keep everyone updated.
It was really nice for me to see how my new skills from the RKC came into play. I was able to look at people doing the exercise, give them a few tips and then their form would improve. Also, it was a lot of fun to watch BJ teach. If anyone wants to see BJ in his world, watch him teach. He is great at it! I might be a little bias...no I am not. Basically everything I have learned about fitness, KBs, nutrition, etc is from BJ and it is because he is such a great teacher. Ok enough with the mushy stuff.
I hope everyone will be able to attend a workshop we put on and we will make it fun...I promise!
It was really nice for me to see how my new skills from the RKC came into play. I was able to look at people doing the exercise, give them a few tips and then their form would improve. Also, it was a lot of fun to watch BJ teach. If anyone wants to see BJ in his world, watch him teach. He is great at it! I might be a little bias...no I am not. Basically everything I have learned about fitness, KBs, nutrition, etc is from BJ and it is because he is such a great teacher. Ok enough with the mushy stuff.
I hope everyone will be able to attend a workshop we put on and we will make it fun...I promise!
Wednesday, May 2, 2007
Today's Workout
So I still am a bit tired from this past weekend, but I couldn't take another day off. So I decided today (with the help of BJ) to test my maximum Deadlift. I LOVE doing deadlifts. Besides working with the KB, they are one of my most favorite exercises! And you can do them with a KB. So here was today's workout...short but painful.
Max Deadlift: 115 x 3 for a warm-up
135 x 1 pretty easy
155 x 1 getting a little hard, but not bad
165 x 1 harder, but I did it
170...didn't make it.
So 165lbs is my maximum deadlift. I am happy with it. I might have been able to go higher if I would have rested longer. I took about 2 min inbetween eat set.
Then I went on to pull ups. I hate these things. I think I hate them so much because I suck at them. So I did 5 sets of 1. I really need to work on these! UGGHH!
Lastly, I did 10 sets of 10 Kettlebell swings with a 24kg (53lb) kettlebell totalling 100 swings. That felt good. You would think I would be sick of that thing...but no!
Tomorrow is a conditioning day. I will do swings, squats, and push-ups for intervals 30 sec each for 20 min. Then I will drag the sled around for 5-10 min. All depends on how much pain I am in. :)
Max Deadlift: 115 x 3 for a warm-up
135 x 1 pretty easy
155 x 1 getting a little hard, but not bad
165 x 1 harder, but I did it
170...didn't make it.
So 165lbs is my maximum deadlift. I am happy with it. I might have been able to go higher if I would have rested longer. I took about 2 min inbetween eat set.
Then I went on to pull ups. I hate these things. I think I hate them so much because I suck at them. So I did 5 sets of 1. I really need to work on these! UGGHH!
Lastly, I did 10 sets of 10 Kettlebell swings with a 24kg (53lb) kettlebell totalling 100 swings. That felt good. You would think I would be sick of that thing...but no!
Tomorrow is a conditioning day. I will do swings, squats, and push-ups for intervals 30 sec each for 20 min. Then I will drag the sled around for 5-10 min. All depends on how much pain I am in. :)
Tuesday, May 1, 2007
I PASSED!!!! I AM NOW A RKC!!!
Yes this past weekend will go down in history as one of the most strenuous, hard working, and most fun I have ever had! I am proud to tell all of you that I am now a Certified Russian Kettlebell instructor! So here is what my weekend looked like:
Thursday I was so nervous, excited, and just plain ready to start the weekend. BJ and I left for St.Paul around 8am and got to the hotel around 12:30. BJ had to go set up some stuff and do his Snatch test for the weekend. He passed with flying colors. Then there was the "Meet & Greet". I got to meet Tracy Reifkind who is not only a phenominal woman but is strong as hell. And I got to meet a lot of cool people. We were all just saying how much we wanted to get our Snatch tests out of the way.
Friday the pain began! We got to the rec center, I got weighed in...129! I couldn't believe it. I was stuck at 132-133 for so long. I think my nerves were eating away my fat! HA! So I was able to drop down the lower weight class for the Snatch test. I only had to do 54. The bell never felt lighter! I passed with flying colors and could have done more. Then for the next 2 days this is what happened...
*learn an exercise and/or lift
*practice the exercise/lift
*troubleshoot the exercise/lift with Pavel
*lecture
*get our butts kicked with a tough workout
Then on Sunday the very last thing we had to do was the "Grad Workout". This is were you really find out if you are a man! Even if you are a woman. We started at the very end of 3 baseball fields. We had to do 30 sec of 2-handed swings followed by 30 sec of See-Saw presses. See-Saw presses is where with every step you press a KB with the same arm you are stepping with. We had to do that across 3 baseball fields! IT WAS GREAT! And what was even better is that Kenneth Jay (as senior RKC) was doing it with us and everyone was cheering everyone else on in the end. I got very emotional when it was all over. I know you are probably asking why...well b/c I worked so hard and long for this weekend that for it to be over with made me want to cry.
I LOVED EVERY PART OF IT!!!!!!!!!
The instructors were so very helpful and really showed us what was wrong and right. Safety first! I had 3 of the best instructors in the RKC. Kenneth Jay (he is from Denmark and looks like a Viking), Jeff O'Connor, and Mark "Doc" Cheng. They were able to show me my weaknesses and now I have new goals to achieve.
There is an RKC level 2. BJ and I plan on being there next year! I will post some pictures as soon as they are downloaded. Until next time...POWER TO THE PEOPLE!
Thursday I was so nervous, excited, and just plain ready to start the weekend. BJ and I left for St.Paul around 8am and got to the hotel around 12:30. BJ had to go set up some stuff and do his Snatch test for the weekend. He passed with flying colors. Then there was the "Meet & Greet". I got to meet Tracy Reifkind who is not only a phenominal woman but is strong as hell. And I got to meet a lot of cool people. We were all just saying how much we wanted to get our Snatch tests out of the way.
Friday the pain began! We got to the rec center, I got weighed in...129! I couldn't believe it. I was stuck at 132-133 for so long. I think my nerves were eating away my fat! HA! So I was able to drop down the lower weight class for the Snatch test. I only had to do 54. The bell never felt lighter! I passed with flying colors and could have done more. Then for the next 2 days this is what happened...
*learn an exercise and/or lift
*practice the exercise/lift
*troubleshoot the exercise/lift with Pavel
*lecture
*get our butts kicked with a tough workout
Then on Sunday the very last thing we had to do was the "Grad Workout". This is were you really find out if you are a man! Even if you are a woman. We started at the very end of 3 baseball fields. We had to do 30 sec of 2-handed swings followed by 30 sec of See-Saw presses. See-Saw presses is where with every step you press a KB with the same arm you are stepping with. We had to do that across 3 baseball fields! IT WAS GREAT! And what was even better is that Kenneth Jay (as senior RKC) was doing it with us and everyone was cheering everyone else on in the end. I got very emotional when it was all over. I know you are probably asking why...well b/c I worked so hard and long for this weekend that for it to be over with made me want to cry.
I LOVED EVERY PART OF IT!!!!!!!!!
The instructors were so very helpful and really showed us what was wrong and right. Safety first! I had 3 of the best instructors in the RKC. Kenneth Jay (he is from Denmark and looks like a Viking), Jeff O'Connor, and Mark "Doc" Cheng. They were able to show me my weaknesses and now I have new goals to achieve.
There is an RKC level 2. BJ and I plan on being there next year! I will post some pictures as soon as they are downloaded. Until next time...POWER TO THE PEOPLE!
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