Monday, July 30, 2012

Hurt Your Shoulder? Well "Get-Up!"

Many people know the turkish getup is a great exercise for your core and leg flexibility and strength. However, some in my field would argue that it is even better for shoulder rehabilitation, especially if you are doing a few in a row. Because of the long "time under tension" around the shoulder capsule, both the stabilizing rotator cuff muscles and the strong deltoid muscles of the shoulder are recruited effectively. Check out the exercise here:

In fact, the benefits of greater shoulder stability and strength are greatly improved if you decide to only do "partial getups" instead. For added shoulder instability, try holding the kettlebell "bottom-up", for an even more difficult task on the shoulder musculature.

Friday, July 27, 2012

WOD- Cardio 4


21-15-9    (complete for minimum time)

Compare to 5/2/12

Monday, July 23, 2012

Your Swing Sucks! (Part 3)

We have touched on gluteal amnesia and poor core strength as two culprits in hurting your kettlebell swing. The third thing that is very often a problem is slow hip drive. The kettlebell swing is not supposed to be a "slow-controlled" movement. To reverse the kettlebell arc between your legs, there should be a fast, powerful, and VISIBLE hip drive. Your hip should "POP!" forward, faster than you can say the word out loud! Start popping!

Friday, July 20, 2012

WOD- Max Effort 3

Directions: Over the course of 3-5 sets, work up to the heaviest weight possible for each exercise assigned.  Post your max weight in the comments section for each exercise.

Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)

Snatch -  5RM (Max weight for 5 repetitions on each arm)

Thrusters -  5RM (Max weight for 5 repetitions)

Compare to 4/26/12

Monday, July 16, 2012

Tuesday 7/17 6:30am Class Canceled

Tuesday 7/17 6:30am Class is Canceled

Your Swing Sucks! (Part 2)

In part 1 a few weeks ago, we talked about how gluteal amnesia can contribute to dangerously performed hip extension, which would also create problems in your kettlebell swing dynamics. In part 2, I want to talk about another likely culprit, namely poor core strength and stability. When I talk about "the core," I don't just mean your "six pack." The core consists of many muscle surrounding the hip,spine, and torso that produce force in 360 degrees of motion. That means that just performing situps and crunches will not strengthen the core in its entirety, and in fact, focusing on them can cause problems rather than solve them. Read Dr. Stuart McGill's article here to learn more:

So to strengthen the core, lets start with focusing on plank holds and glute bridging, both of which teach you to firmly connect your ribcage to your pelvis, allowing you to effectively transfer energy throughout your body in your kettlebell swings, snatches, presses,getups, etc.

Sunday, July 15, 2012

No More Emails!

Hi All,

    I have been sending out too many mass emails over the past 2 months in an effort to keep everyone informed of updates and changes. While I had good intentions, several people have opted out of receiving emails from me because they have gotten annoyed by the volume.  That means my emails need to drastically decrease.  So, here is the deal....

   For the last 3 years, I have taken the time to inform everyone via email of class cancellations, changes, and updates.  I will not do this anymore. Emails will only be used for the occasional marketing requests and for direct, personal communicationFrom now on, it is your responsibility to check the website regularly.  Any class changes, updates, and cancellations will be posted on  That means that if you show up to a class that was canceled, it will now be your mistake.  Please get in the habit of checking the website daily.  Not only will daily updates be posted, but I have taken a great deal of time to provide important and useful information to you through articles and videos on the site. Please use them as resources regularly.

   We are also using Facebook much more regularly now.  Updates and posts will be daily, so please refer to that as well.  If you have not "liked" our fan page, please do so:

   And here is my personal page, so please friend me to stay updated on class information!



Friday, July 13, 2012

WOD- Cardio 3

Complete reps for minimum time (20 minute time limit)

5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side

Compare to 4/19/12

Monday, July 9, 2012

Tuesday, 7/10, 6:30 AM Class Canceled

Tomorrow's 6:30AM class is canceled again due to lack of attendance.

Thursday and Friday Classes for This Week

    Yvette will be covering for Whitney's kettlebell classes for this Thursday (7/12) and Friday (7/13).  We will have the 6pm and 7pm classes as normal on those days, so please plan on attending like you usually would.

Your Swing Sucks! (Part 1)

Those of you who have begun learning and practicing kettlebell swings should already know that you must have a powerful gluteal contraction to perform them correctly. What you may not know is that many people struggle with neurologically recruiting their glutes, because of habitual sitting throughout the day or inactivity. When people cannot preferentially recruit their glutes to perform powerful hip extension, the brain attempts to compensate by firing the hamstrings and back extensors to complete the quick hip drive. If this continues, not only will your kettlebell never swing correctly, but you may cause a lower back injury or chronic lower back pain.

So, start fixing the problem by reteaching your brain to contract your glutes for hip extension. Begin with mastering the Gray Cook Hip Lift, or other glute bridge techniques on the floor.

Saturday, July 7, 2012

Tuesday 6:30 AM Class Registration

I need anyone interested in attending Tuesday's 6:30 AM class this week (7/10) with Yvette to email me for registration at

If that class is canceled again this week, I will send out a follow up email and post it on the website

Friday, July 6, 2012


WOD = Max Effort Day

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

Compare to: 4/13/12

Tuesday, July 3, 2012

Attention: Saturday 10AM Canceled

This Saturday (7/7), the class schedule will only be the 8am and 9am class. The 10am class is canceled because I will be supporting Dr. Horwitz in his powerlifting meet at 11am.  Please come support us:

July 4th Classes Canceled

Enjoy the holiday.! Do NOT come to class tomorrow.  Come hit it hard though with Whitney on Thursday....

Monday, July 2, 2012

6:30am Class Canceled for Tuesday 7/3/12

Do not show up tomorrow morning at 6:30am! Class is canceled because of low commitment.

The 6pm class will CONTINUE.  Do not get this confused!

Why Should You Use Kettlebells?

Read what military personnel say if they had lifted kettlebells before they had enlisted:
“Definitely would have had a stronger back if I had lifted kettlebells.”
“I could have spared myself a lot of knee, neck, and shoulder pain.”
“I started to use kettlebells about a year and a half in and it completely enhanced my military experience. The packs got easier to lift and throw on your back…loading heavy weapons, lugging them around…everything just got easier.”

Watch these inspiring videos!

Come to your first class free and see for yourself! Call 443-742-1224 or email to register!

Sunday, July 1, 2012

Changes For Tuesday, 6:30am, Kettlebell Class

For the past 2 weeks, no one has shown up for Yvette at her 6:30am Tuesday morning kettlebell class. In an effort to be fair to her time, I am not requiring people to REGISTER IN ADVANCE for that particular time slot.

    If you plan on attending that class, you absolutely MUST EMAIL ME to inform me of that.  If we have enough people interested in the class, then it will continue.  If another few weeks passes with no one committing to it, it will be replaced with an alternative time slot.

    If you are planning on attending that class, and after you email me about it, please check your email and the website before you go to sleep Monday night.  If the class has been canceled, there will be an email for you and a posting on the website

   Use for registration