remember... your body doesn't care what your excuse is.

June 17th, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Wed, 17 Jun 2009 12:13:00 +0000

Grab your Dice for this workout and set your Gymboss Interval Timer for 30 seconds work, 30 seconds rest.

This workout is all by chance. Whatever you roll you do.

Clean, Squat, Push Press right side 30 sec, 30 sec rest, left side 30 sec

Clean, Squat, Push Press left side 30 sec, 30 rest, right side 30 sec

Snatches or High Pulls 30 sec right, 30 sec left without setting it down

Figure 8 to a Hold 30 sec work, 30 sec rest, 30 sec work

Heartbeats 30 sec

Bodyweight Plank 30 sec work, 30 sec rest, 30 sec work

Go for 30-40 min. Great workout to do with a group!

June 4th, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Thu, 04 Jun 2009 11:56:00 +0000

Grab your deck of cards for this workout, but wait...

You'll only be using all Kings, Queens, Jacks, Aces and Jokers.

Kings = Clean, Squat, Push Press right 30 sec, rest 30 sec, left 30 sec
Queens = 2-Hand Swings 30 sec work, 30 sec rest, 30 sec work
Jacks = 3 min of Turkish Get Ups alternating sides
Aces = Burpees 30 sec work, 30 sec rest, 30 sec work
Jokers = Bear Crawl 40-50 yards

Good luck!

June 1st 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Mon, 01 Jun 2009 12:10:00 +0000

This is a good Monday workout.

1 Arm Swings (R)
1 Arm Swings (L)
Goblet Squats
Alternating Kettlebell Lunges
High Pulls (R)
High Pulls (L)
Figure 8 to a Hold
Push Press (R)
Push Press (L)
2 Hand Swings

4 rounds of different intervals.

30 sec work 30 sec rest
25 sec work 25 sec rest
20 sec work 20 sec rest
25 sec, no rest. Try to go without setting the bell down.

If you don't have a Gymboss Interval Timer get one.

First Workout at the NEW Training Center

noreply@blogger.com (Mark Erickson, Level II RKC) — Sun, 17 May 2009 14:03:00 +0000

We opened the doors on the new Training Center yesterday with much excitement. All 28 clients who participated gave the new facility a huge thumbs up!

If you live in the area stop by and see it for yourself. If not, I will be getting more pictures up along with a video tour in the coming days.

Why training barefoot is beneficial

noreply@blogger.com (Mark Erickson, Level II RKC) — Tue, 28 Apr 2009 09:03:00 +0000

Increase performance & reduce injury by clarifying the brain's proprioceptive map

Why training barefoot is beneficial

Sara Cheatham M.S., Sr. RKC

Proprioception can be thought of as the brain's ability to know where the body is in space and time without keeping constant conscious awareness of it and the world around it. This constant feedback and feed forward system is possible because of the influence of mechanoreceptors and nociceptors housed throughout the body, with highest concentration in joint abundant areas such as the feet, hands, and spine. Proprioception is for an individual what an actor wearing a motion sensory suit is to generating 3-D computer images for a movie; it provides a map of the individual's body.

Proprioception is a survival based concept that can be enhanced or inhibited by shoes and training surface. Because the feet have large numbers of receptors, they significantly influence proprioception. When stiff, thick-soled, highly cushioned, tightly laced shoes are worn, even for a short period of time, the proprioceptive map becomes blurred making the individual vulnerable and unstable.

Footwear is a highly underestimated in its influence upon pain and injury. Shoes have become more of a style and status symbol than protective, functional aids for walking and running. It becomes quite a reckless way of operating. The atrophying effects of wearing a cast to immobilize a broken arm or leg can easily translate to weakened feet from wearing unsatisfactory foot wear. Shoes marketed as "stabilizing," "motion controlled," and "cushioned," decrease foot mobility like casts and therefore decrease mechanoreception of the feet. The best shoe choice is one that can bend in half at the arch (when not on the foot). Decreased mechanoreceptors in the feet from "stable," "motion controlled," or "cushioned" shoes is like removing sensors from an actor's motion sensory suit; There is no feed to or from the feet, and ultimately to where the body connects with the earth.

Furthermore, as mechanoreceptors decrease, nociceptors increase. Nociceptors transmit noxious stimuli, such as pain, to the brain. Repetitively twisting and spraining an ankle in the same (physiological) spot is an indication of high nociceptors, low mechanoreceptors, and translates to poor proprioception. Operating with poor proprioception and under a constant influence of threat from foot and ankle pain, caused by poor shoe choice, leads to an individual's subconscious constantly being on guard to protect against injury. If the brain is consumed by protecting against injury it cannot perform optimally in the autonomous task of walking, none-the-less the stress of lifting and moving under heavy training loads.

Choosing thinner soled, more mobile shoes force the feet to re-wire to increase mechanoreceptors, decreasing nociceptors. The feet become conditioned to provide support themselves, rather than the shoes. Doing so will resolve, or at least decrease the incidence of strains, sprains, and pain around the feet and ankles (which incidentally causes pain throughout the body) as well as improve physique. Physical improvement is a result of a clear proprioceptive map: More and better feedback to the brain from the entire system improves the brain's message relaying ability and agility.

In addition to poor shoe choice, it has become popular to cross-train on equipment such as elliptical trainers and treadmills to improve the cardiovascular system. However, this provokes more risk than benefit. Our systems are hard-wired to function in a world that our posterior chain works against (Newton's Law) and moves past as we progress across terrain. Treadmills, elliptical trainers, and the like, skew the proprioceptive map by confusing the nervous system. Because the terrain moves under us, yet stays stationary around us, the brain misfires (or does not fire at all) the true movers of locomotion that make up the posterior chain. The carryover to the real world is a confused brain working with an underdeveloped posterior chain, which consequently leads to increased weakness, injury, and chronic pain.

The bottom line is: Neural tone, the clarity of an individual's body map, increases through true proprioceptive enhancement, translating ultimately to healthier muscular tone. This correlates to improved performance and physique with reduced injury, pain, and immobility. Training or cross-training indoors on stationary devices with cushiony, stiff-soled shoes should be discouraged in the effort to expedite training results and goals. Instead, training outdoors in mobile, thin soled shoes, or barefoot as much as possible will enhance neural and muscular tone, respectively.

Sara Cheatham M.S., Sr RKC is also a Level IV Z-Health movement coach currently stationed at Pope AFB/Fort Bragg, NC. Sara is available for workshops, military PT, group sessions, and personal training.

April 25th, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Sun, 26 Apr 2009 01:40:00 +0000

Keep it simple!

Grab a partner and set your Gymboss Interval Timer to 50 seconds work and 10 seconds rest.

This workout is broken down into 4 stations. You will complete it partner style (you go, I go) staying at each station for a total of 8 minutes or 4 rounds each between you and your partner.

Box Jumps or Burpee to Box Jumps
Overhead Bodyweight Squats
2 - Hand Kettlebell Swings
Double Push Press

Your working for 50 seconds so be smart with your kettlebell selection. Focus on solid technique. The biggest mistake I see people make is trying to go too fast. Slow down and really zero in on the movement.

April 19, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Sun, 19 Apr 2009 11:44:00 +0000

This was a great workout for Saturday morning. On your own as fast as you can complete it.

30 Push Ups
10 Burpees or Squat Thrust
60 Prisoner Lunges (30 r, 30 l)
10 Burpees or Squat Thrust
60 2 - Hand Kettlebell Swings
10 Burpees or Squat Thrust
60 Push Presses (30 r, 30 l)
10 Burpees or Squat Thrust
60 Spiderman Climbs (30 r, 30 l)
10 Burpees or Squat Thrust
60 Snatches (30 r, 30 l)
10 Burpees or Squat Thrust

I great way to do the single arm and single leg exercises is doing ladders up and ladders down.

For example Snatches: 1 snatch right, 1 snatch left, 2 snatches right, 2 snatches left, 3 snatches right, 3 snatches left keep working your way up the ladder to 5 reps per side. Repeat 5 reps right, 5 reps left. Then work your way down the ladder 4, 3, 2, 1 each side. When completed that is 60 total reps 30 right and 30 left. The goal is to do it without ever setting the kettlebell on the floor.

You can use the same ladder method for the Prisoner Lunges, Push Presses and Spiderman Climb.

If you're not breathing heavy after this workout it's your own fault!!!

noreply@blogger.com (Mark Erickson, Level II RKC) — Sat, 11 Apr 2009 10:41:00 +0000

Many of you that watch the TV show Biggest Loser witnessed the workout the other night that included Kettlebells. I have to say I'm glad I didn't see it. But, thanks to my good friend Brad Nelson you can watch the review of Jillian Michaels kettlebell technique over at his blog, BradRants.com or just go here http://clicks.aweber.com/y/ct/?l=ONw.0&m=1a7pCXfJfs4Bb1&b=YB8P.CYNDF7VWo7VROmgKg

While we're on the subject of teaching proper kettlebell technique it's a good time to get you a quote I've been saving from the Chief Science Officer of American Council on Exercise or as most people refer to it as ACE.

If you've never heard of ACE here is some background:

Our Mission

The American Council on Exercise® is a nonprofit organization committed to enriching quality of life through safe and effective exercise and physical activity. As America’s Authority on Fitness, ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach and research. ACE further protects the public by setting certification and continuing education standards for fitness professionals.

Background

Founded in 1985, today ACE is one of the largest fitness certification, education and training organizations in the world. We currently have more than 40,000 certified fitness professionals in 107 countries. ACE certification, continuing education and training are among the most respected in the fitness industry.

Not too long ago ACE put out some of their own Kettlebell Demo's on their youtube page that also got quite a response from many Certified Kettlebell Instructors. The response was so huge that they actually took the videos off of the site and had this to say:

"Due to the complex nature of kettlebell training and the level of in-depth instruction our audience desires for this subject, the American Council on Exercise has decided to remove our video overview on kettlebell exercises. We recognize that our short video format does not lend itself well to this subject and we want to ensure we are continuing to fulfill our non-profit mission of protecting the public. Until a more detailed video is available, we have recommended to our audience that they visit the Dragon Door website for in-depth information and instruction on kettlebells. - Cedric Bryant, Ph.D., FACSM, Chief Science Officer, American Council on Exercise"

This is all more evidence you should seek out the professionals to learn proper Kettlebell techniques. Find an RKC near you and pay them whatever they charge to get trained.

April 9, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Thu, 09 Apr 2009 11:53:00 +0000

Simple is good!

Turkish Get Ups (4 min).
2 Hand Swings (30 sec work 30 sec rest for 4 min).
Turkish Get Ups (4 min).
Figure 8 to a Hold (30 sec work 30 sec rest for 4 min).
Turkish Get Ups (4 min).
Snatches or High Pulls (30 sec right 30 sec rest 30 sec left 30 sec rest 4 min).

Take 1 minute rest between each set.

April 6, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Mon, 06 Apr 2009 12:30:00 +0000

Down the Ladder today...

Single Arm Swings (r & l)
Push Ups
Alternating Cleans (r& l)
Push Press (r & l)
Alternating Lunges (r & l)
Single Arm Rows (r & l)
Walkout Plank
Figure 8 to a Hold (r & l)

Round one is 10 reps right, 10 reps left. Round 2 is 8/8, round 3 is 6/6 and round 4 is 4/4. Push Ups and Walkout Planks are just 10, 8, 6, 4. Try and complete this one in under 30 minutes.

March 30, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Mon, 30 Mar 2009 12:04:00 +0000

Grab your Deck of Cards for this one...

Hearts = Swings (double face value)
Spades = Goblet Squats
Clubs = Snatches or High Pulls (Right & Left)
Diamonds = 5 Burpees or 10 Push Ups
All 12 Face Cards do 30 seconds of Figure 8 to a Hold

Take all Aces and Cards up to 5 out of the deck to start. This will make the lowest number a 5 for all exercises. Try and get through this in 30 minutes or less.

March 19th, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Thu, 19 Mar 2009 13:40:00 +0000

Set your Gymboss Interval Timer to 30 sec. work and 15 sec. rest.

Start with Goblet Squats as listed above for 30 sec. Rest 15 sec. The following 30 sec. perform 10 reps of Kettlebell Swings. It should take you between 15 & 20 sec. to get in 10 solid Swings. Rest 15 sec. and then start the next station in the circuit.

Complete 2 or 3 rounds. You can always mix it up. Today we started with 2 min. of Get Up Sit Ups. You could start with Turkish Get Ups 3-5 min. Maybe hit 3 min. of TGU's between each round of the circuit.

The workout is only limited by your ability to think outside the box. This is another reason to attend a regular Group Workout if you can. Your Trainer does the thinking for you. You just have to show up! Group ACCOUNTABILITY is huge!!! Going to the gym and wondering what exercise to do next is a big waste of time. 45 min. in and out the door getting more work done than most people who spend over an hour at the gym. What's your time worth???

Video demo below of the Kneeling Press.

March 18th, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Wed, 18 Mar 2009 13:04:00 +0000

Notice two different ways to position your hands while performing the Renegade Rows. The second picture demonstrates an alternative if you are doing multiple reps on the same side. First picture would be the true Renegade Row alternating sides every rep.

Set your Gymboss Interval Timer for 30 sec. work and 15 sec. rest.

Every exercise listed in black above will be completed on both the right and left sides. Example: 30 seconds Suitcase Deadlifts right side, 15 sec. rest followed by 30 sec. on the left side. Rest 15 sec. then perform the bodyweight drill in orange either for a solid minute and 15 sec. or 30 sec. on 15 sec. rest then 30 sec. on. Take about 25-30 sec. rest then move to the next station in the circuit. Complete 2 or 3 rounds.

March 16, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Mon, 16 Mar 2009 13:25:00 +0000

Set your Gymboss Interval Timer for 45 seconds work and 35 seconds rest.

Goblet Squats
Swings (right arm)
Swings (left arm)
Plank or Super Plank
Around the World
Figure 8 to a Hold
Dead Clean (right arm)
Dead Clean (left arm)

For today's workout you will alternate between the above listed exercise and KB Overhead Walks (pictured above). Start with Goblet Squats for 45 seconds. Rest 35 seconds. KB Overhead Walks right for about 30 yards, switch to the left go 30 yards or stop when you've gone 45 seconds. Work your way through the exercises doing KB Overhead Walks after each one.

Around the World should be done with a challenging weight. Heavy enough to strengthen your midsection and work your grip.

The Dead Cleans should also be done with a medium to heavy KB. Start with the KB between your feet and make sure to look straight ahead the entire time. Rip the KB off the floor and tighten your glutes at the top.

Enjoy!

Got Ropes? We Do!

noreply@blogger.com (Mark Erickson, Level II RKC) — Sun, 15 Mar 2009 14:11:00 +0000

Buy Ropes Gone Wild Here!

The RKC Experience

noreply@blogger.com (Mark Erickson, Level II RKC) — Fri, 13 Mar 2009 01:49:00 +0000

Take a few minutes and see what it's like to attend one of the RKC Certifications.

Better yet, register for the next RKC and experience it for yourself! GO HERE!

March 11, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Wed, 11 Mar 2009 19:00:00 +0000

Today I'm suggesting you give the Viking 300 Challenge a try in recognition of the 22 Vinton-Shellsburg High School athletes who have been preparing for the final testing of this competition.

Here's the Workout...
20 Push Ups
40 Prisoner Lunges
40 Kettlebell Push Presses (20 right hand / 20 left hand)
20 V-Ups
10 Walkout Planks
50 Kettlebell Swings
50 Burpees (no push up & no jump)
20 Hand 2 Hand Sumo Deadlifts
50 Mountain Climbers

March 9, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Mon, 09 Mar 2009 13:17:00 +0000

This was a great workout on Saturday. 16 people Enjoyed the Pain!

Set your Gymboss Interval Timer for 5 minutes and 90 seconds.

This is the 5-5-500 workout. 5 Stations, 5 minutes each station, for a total of 500 repetitions.

Prisoner Lunges or Prisoner Squats (100 reps total)

Bodyweight Exercises - Push Ups (20), Burpees (20), Walkout Plank (20), Mtn. Climbers (40) (100 reps total)

Swings (100 reps total)

Sumo Deadlift (100 reps total)

Snatches or High Pulls (50 r, 50l) (100 reps total)

You have 5 minutes at each station to complete 100 reps. Then you get 90 seconds rest between stations. You'll find some stations are more difficult than others. You can break down some of them by hitting 10 reps every 30 seconds. That will keep you on pace to reach the 100 reps in 5 minutes. You might want to reset your Gymboss Interval Timer for 30/30. Let us know what you think!

Water is good.

Rehydrate is better!!!

March 6, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Fri, 06 Mar 2009 13:34:00 +0000

Watch the Video demo below to get the full understanding of today's workout. It looks like this on the board.

Start with 3-5 minutes of Turkish Get Ups alternating right and left sides.

Set your Gymboss Interval Timer for 30 seconds work and 30 seconds rest.

High Pull right side 30 sec.
5 Burpees and rest 30 sec.
High Pull left side 30 sec.
5 Burpees and rest 30 sec.
High Pull right side 30 sec.
5 Burpees and rest 30 sec.
High Pull left side 30 sec.
5 Burpees and rest 30 sec.
High Pull right side 1:00 min.
complete rest for 30 sec.
High Pull left side 1:00 min.
Complete rest 1 1/2 - 2 min
Goblet Squats 30 sec.
5 Burpees and rest 30 sec.
repeat for 4 rounds
5th round go 1 min.
complet rest 1 1/2 - 2 min.
Push press right side 30 sec.
5 Burpees and rest 30 sec.
repeat for 2 rounds each side.
5 round 30 sec right followed by 30 left no rest.
Complete rest 1 1/2 - 2 min.
Figure 8 to a Hold 30 sec.
5 Burpees and rest 30 sec.
repeat for 4 rounds.
5th round go 1:00 min.

Have a nice Day!!!

March 4, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Wed, 04 Mar 2009 14:00:00 +0000

One Kettlebell is all you need for this type of workout. Today I'm going to let you design it. The possibilities are endless with this combo. The only suggestion I would give you is to go for about 20 minutes. Other than that you can go for a certain number of reps, go for time, up the ladder, down the ladder. Good Luck! If you come up with a good workout using this combo leave a comment below and share it with everyone.

Watch the short Video to learn the combo.

February 27, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Fri, 27 Feb 2009 17:50:00 +0000

Video below explains today's workout. SIMPLIFY your workout! Check it out...

February 26, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Thu, 26 Feb 2009 15:03:00 +0000

The Hidden Turkish Get Up!

Check out the short video for this one.

Here is the progression.

Burpee
Clean
Squat
Push Press
Reverse Turkish Get Up
Windmill
Snatches (5 reps)

Repeat...

This will take about 1 minute to complete for each side. How long do you go? As long as you can last! Stay focused and be smart when you get fatigued it's not a good idea to push the limit while holding a weight overhead.

February 24, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Tue, 24 Feb 2009 15:34:00 +0000

Set your Gymboss Interval Timer for 35 seconds work and 25 seconds rest. Complete the above circuit 3 times.

View the video demo below for instruction on the Lateral Swings and the Elevated Hand 2 Hand Sumo Deadlift.

February 18, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Wed, 18 Feb 2009 13:40:00 +0000

Set your Gymboss Interval Timer for 35 seconds work and 30 seconds rest. You will complete 3 rounds of the above circuit.

With Kettlebell Deadlifts you can go as heavy as you can with low reps. In 35 seconds with a heavy KB shoot for 6 or 7 reps.

Below is a another way to perform Lunges. Hold a KB bottoms up, press it overhead, keeping your elbows up extend your arms down placing the KB between your shoulders. Look straight ahead and do alternating Lunges.

On the Rings you will hook your feet, keep your back flat bring your knees to you chest. Then stay tight while pushing your legs back into the plank position and repeat.

Double Cleans from the dead position. Place the KB's back between your heels. Sit back and look forward as you grab the handles. Rotate your hands so your knuckles are almost facing each other. Drive your hips as you stand up keeping your elbows glued to your sides. Tense the glutes at the top. Lower to the floor, reposition and drive your hips again. Great explosive exercise.

February 16, 2009

noreply@blogger.com (Mark Erickson, Level II RKC) — Mon, 16 Feb 2009 13:28:00 +0000

Today went like this...

Windmills 3 sets of 3/3

Only 2 exercises made up the rest of the workout. Swings and Goblet Squats or Burpees if you choose.

Starts with 25 Swings followed by 4 Goblet Squats. 24 Swings, 4 Goblet Squats, 23 Swings, 4 Goblet Squats, 22 Swings, 4 Goblet Squats. You get the picture. All the way down to 1 Swing, 4 Goblet Squats. You can do Burpees instead of Goblet Squats if you want.

I'm not going to tell you how may reps this workout is. You can add it up when you are finished!

Here is a picture of my new workout shirt I got to wear Saturday for Valentines Day. Sorry, this one is not for sale. It's a one of a kind. Our new Kettlebell Advantage shirts are just about ready though. Check back soon to get yours!