Saturday Sept 29th Class Schedule Change

As a reminder to the emails I have sent out over the past few weeks, please remember that the 8am class this Saturday (9/29) is canceled.  I will be holding the 9am class, which I will open up to anyone interested in attending.

The highlight will be the 10am class.  This Saturday, at 10am, marks the first International Kettlebell League (IKL) competition held in the state of Maryland.  Please show your support by registering at http://ikl-lift.org/ and participating in the event.  If you can not figure out how to register, please email me at marylandkettlebells@gmail.com or call my cell at 443-742-1224

Strong is the New Sexy!

I've said it before, and I'll say it again.  There is nothing masculine about a strong woman. Period.  In almost all cases, the women who look masculine and participate in fitness and sport competition have some level of experience with drug use.  Certainly, there is the minority of women who are born with higher levels of testosterone, growth hormone, and other androgens, which contribute to greater muscle mass and more masculine features.  But realistically, you probably don't know one personally, as they are fairly rare.

So ladies, don't shy away from the heavy iron!  Don't limit your progress because you are afraid they will turn you into a man.  The fact is, lifting heavy stuff is hard. It hurts, its frustrating, and you have to make funny noises and get sweaty.  However, it is also one of the most beneficial activities you can do.  And even better, the confidence you gain from being successful at heavy lifting changes your life.

So, without further ado, here is my wife, kicking some kettlebell A$$...

WOD- Max Effort 1

Saturday, 9/22/12

3 Rounds of Max Weight (Ramp up the load each set)

Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)

Compare with: 6/22/12

Women Kick Ass!

As always, I am constantly trying to encourage more women to try kettlebell training.  Initially, many women (and men for that matter) are hesitant because of how fast moving the exercises look.  After learning the basics, it quickly becomes apparent that the dynamic exercises are safe and incredibly effective.  If you notice in the video, many of the women are overweight.  You do not have to be a "fitness guru" to begin your kettlebell training.  With the exception of those acute spinal, hip, knee,and shoulder injuries, most people can begin some form of training immediately.  Those with specific injuries or health conditions should see an experienced chiropractor prior to engaging in kettlebell training.  Anyone in the Baltimore/ DC area can contact Capital Sports Injury Center to schedule an appointment with Dr. Steven Horwitz, DC, at 301-622-9000.  You can also visit http://www.dcsportsinjury.com/ for more details.

WOD- Cardio 1

 Saturday, 9/15/12

As Many Reps As Possible (AMRAP) in 20 minutes

ALL ARE DONE WITH 1 KB. Perform the number of reps required on each arm before moving onto the next exercise.

Thrusters (1 Bell) - 5 reps
Snatch (1 Bell) - 15 reps each arm
Clean and Jerk (1 Bell) - 10 reps each arm
1 Hand Swing (1 Bell) - 15 reps

Compare to 6/15/12

Be Clear on Your Training Goals

      Be sure to chose your methods of training to meet your needs and goals.   I train for "strength and power."  I love lifting heavy stuff, sometimes even competing in powerlifting and other strength events.  I love martial arts, gymnastics, and bursts of quick speed and coordination.  This means that I train to improve my performance in these examples, using heavy weights, high speeds, and multi-directional functional movements. 

     70% of my training involves low reps (3-5), low sets (2-5), and long rest periods (2-5 minutes) between sets.  The other 30% of my training involves the opposite methods, with lighter weight, higher reps (10-20), moderate sets (3-5), and short rest periods (30-60 seconds) between sets.  However, this 30% of my training is mainly to improve my general fitness, muscular endurance, and cardiovascular health.  It has little effect on improving my performance in strength and power events. 

     This also means that if you are a triathalete, swimmer, runner, cyclist, etc, you would not be spending much of your time training like me.  Perhaps things would be flipped, with 70% of your training being that of muscular endurance and cardio, and 30% being geared toward building a larger strength base or correcting strength imbalances across joints.  If you are training for overall fitness and health, you get to choose how you split up your training, but I would suggest an even 50% strength/ power and 50% endurance/ cardio.  Too often, people go overboard with the cardio, and miss out on all the wonderful benefits of greater muscle mass, strength, and metabolic demands.

    Most of you should be training smarter....not harder....

No More Wednesday 7pm Classes Until Further Notice

I have decided to cancel the 7pm Wed night class indefinitely.  It has been empty since the beginning of the summer, so time to get rid of it.  The 6pm Wednesday class will remain however, since that has been a popular time slot over the past few years.  As we get more people involved and interested, the 7pm Wed slot may open back up. 

    Remember, kettlebell classes will mainly grow because of referrals and word of mouth through you guys, so keep promoting Maryland Kettlebells!  I have multiple incentives to encourage referrals that will benefit you personally, including free classes and free personal training sessions. Ask me for more details if you are interested in the student referral program...

Getting "Back" to Basics

In the midst of all this kettlebell talk, we sometimes forget to establish basic movement skills.  Many of the most important movement patterns can start with bodyweight exercises.  While most of you have done your share of pushups, crunches, and maybe even pullups, you may not have tried the inverted row.  This exercise is used to balance out your pushups and bench presses, helping to increase upper back strength tremendously.  Furthermore, your posture will improve significantly if this exercise is regularly performed.  Give it a shot!

Enjoy Labor Day with Your Family!

All classes on Monday, Sept. 3rd, 2012 are CANCELED!