Wednesday, February 9, 2011


Part 1

Can you make yourself 1% better? What if you make yourself 1% better at 100 things?

Many people set goals to be 100% better than someone or at something.. Is it even possible to be 100% better than someone? Probably not, but can you be 1% better at 100 things? Studies on Olympics have shown the difference between a Gold metal and 4th place is 1%. Whether its distance, weight or time it all works out to be 1%. The Olympic motto is " swifter, higher, stronger " not " swiftest. highest, strongest. " Which should mean working on getting better at something everyday. So if its good enough for the elite of the elite, why shouldn't it be good enough for you?

Since we are talking Kettlebells, what could you do to improve your kettlebell practice by 1%. Of course each of the RKC 6 can be improved with deliberate practice. ( "Whats that?" you say? We'll address that in the next post ) How about simple things that once improved will have a ripple effect to improve something in all the RKC 6. Here is a simple list; Power Breathing, Hike, Rooting, Hip Mobility, Shoulder Stability and the list can go on. 1% improvement of any of these techniques can improve all of our RKC 6.

Tuesday, October 19, 2010

10000 Swing Challenge week 2

Off and running.. Had a bump in the road this weekend, assisted at Orlando RKC, but was able to get some Beast swings in..

Tim 4100 
Sara B.  600
Laura 2030
Miyshael  1963
Wade  960
Chris J  1900
Icey  3384
Chris W
Liezl  4000

Thursday, September 9, 2010

10000 Swing Challenge is back

It time again

The Holidays are here along with loads of temptation. This is a prime time to test your focus. As many of you know getting there is half the battle. Staying there is just as hard.. What works? The basics, Consistency/Time, move it or loose it ( or gain it to be more accurate ). What a great time for the "10000 Swing Challenge." This should be a good reminder not to blow all your hard work over the past 9 months on candy, cakes, pie, etc..

This challenge is a nice motivator and gives you a light at the end of the tunnel. A good place to reward yourself. Best part is you can swing anytime, am, pm, three times a day or three times a week. You just get it done when you can.

This is how we'll run our second 10000 Swing Challenge.

Starting October 4, 2010 ending November 7, 2010 ( that works out to 238.1 swings per day )

Everyone who signs in to the Challenge will first post what your reward will be, then post there numbers weekly. I'll then post everyone together so you can see where you stand.

Rules.. just one. SAFETY FIRST, don't kill yourself just to get numbers. Protect your hands, don't forget to stretch, no lazy knees, and lead with your hips and hike pass with a purpose.
Last year we included Cleans and Snatches in the Challenge this year its only Swings..
1 Swing = 1 Swing anyway you want.
So lets get rolling with this nice little competition, add friends, clients, classes..
So why no shoes?

Think of it this way shoes are like mittens. Go around all day with a pair of mittens on your hands.. You'll find things are harder to pick up, your fingers may get claustrophobic, and everything you touch will just feel wrong. Same goes for shoes. But shoes go even farther, the mittens won't affect the rest of your body ( yes unless you strain something while reaching ) When your toes are confined and you feet are floating ( as they do in these high tech shoes ), you lose the ability to feel the ground. Nerve endings, motor sensors don't work properly, bones and joints don't line up right. Enter Kettelbell Training....

At Fit Camp we work from the ground up.. Starting with Rooting of the feet ( you can't do this properly with shoes on ).. Rooting is awareness and influencing how the body aligns through contact with the ground and your feet. Three key points connect the barefoot with the ground; 1. under the big toe, 2. under the small toe, 3. the heel. Stand barefoot and shift your weight to find these points and pay attention to how each feels.Once you master this step try it with your eyes closed. many different things will be happening now. Finally when you feel comfortable with your new solid rooting technique, grab a kettlebell by the horn and perform several Goblet Squats, shifting your weight though out the movement to find the balance point and solid root position..

Once you can establish a solid base, can properly root your feet to the ground and can brace your abs ( hands on a kettlebell abs tight ) you will find your press, squat and swing movements will have more control, feel much more powerful and become more efficient. Less not forget safer

Monday, July 5, 2010

Kettlebell Burn..

Ok so slightly off on the writing again,,,,

Kettlebell Burn.
4 Phase program 4 weeks per phase..

Phase one

Great strength developer. Definitely prepares you for what is to come..

Phase Two

Really pushes the strength.  Focus on technique and pushing the most weight you can.. I found that here I needed more weight ( thanks to phase one ) than I had.. Again I'm using two bells, heaviest pair I have is 32kg/70lbs..

Phase Three

Now we get into some nasty little routines.. Its one of those I don't want to do this today, but once you start you feel great..

Now here I had to cut the phase short. I'm, heading to Minn. for RKCII and am taking this week off.. I'll try to write about it if I have the energy...

Sunday, May 30, 2010

Phase 2 Week One

Phase 2 is relatively similar to Phase 1. just some slight changes here and there.

I had to check with Geoff Neupert, Master RKC, creator of "Kettlebell Burn"  about jumping to Phase 3. I'm getting ready for RKCII in July and need to focus on some Snatch work. Geoff suggested following Phase 2 for the strength component. I'll still get two weeks of Snatch work in Phase 3 before July RKCII.

Week 1,  Still feeling strong from the first four weeks. I have added some Snatch work along with RKCII prep on the off days mainly for piece of mind. Little off on the diet section. I've never been one to measure or count kcals, etc. But still with the general idea of the nutritional section. More to come.

Week Four

OK so alittle late on this one but,, After changing to single TGUs and finding some imbalances, getting them straightened out. I finished up Phase 1.. Good stuff, again this is a 16 week strength,weight loss, program complete with tracking sheets, workout program, and nutrition program.  The best part is its simplicity..

Feelin good. I need some heavier bells.. On to Phase 2