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Showing posts from October, 2010

Training Schedule October 25th - October 30th

This week, we resume barbell training.  After two weeks of teaching kettlebell classes and barbell skill training, I am over the DOMS threshold for more frequent training and my joints feel much more stable.  It took two weeks of pain, but now I feel good and can get back to daily practice.



Huh?  Aren't you always yammering about overtraining and overuse injuries?

Yes, as a matter of fact I do.  However, the key to avoiding overtraining and overuse injuries is to work with adaptation and not against it.  The way a person's body responds to training is unique and a personalized approach is always good.  We often urge people to listen to their bodies, but this can sometimes lead to individuals not pushing themselves hard enough or sticking to a consistent program.  Inconsistencies or deficiencies in appropriate intensity, volume, or training can  actually cause a lot more discomfort and potential for injury than consistent practice.

A lot of adaptation is neurological and for tho…

Training Schedule October 18th - 23rd

One of my friends and fellow trainers, Chad Edwards, is now the proud owner of Crossfit Local in Chapel Hill.  Chad and his crew recently participated in a fundraiser to raise money for breast cancer, Barbells for Boobs.


 They are now gearing up for the Carolina Fitness Challenge, a CrossFit competition to be held at CrossFit Durham this December 11th.

Back to things going on in my basement . . .

Kettlebell conditioning, for one, but not in my basement.  Tuesdays and Fridays at St. Francis of Assisi Catholic Church.  This 45 minute class is designed for general full body strength and conditioning.  If you are interested, send me an e-mail.  flemingsj4616@yahoo.com

The rest of the schedule is going to assist us in returning to weightlifting from running.  So, this month, general strength and conditioning and back on the barbells. We'll start easy and go from there.

Training Schedule: (sets X reps)

Monday: 
Power Snatches, 6x2
Overhead squats 3x15

Pullups, 10
Bulgarian split squats…

Warrior Dash! and Kettlebell Pump at St. Francis.

Well, I have to say, the Warrior Dash was an absolute blast.  Everyone was clearly there to have a good time, the weather was gorgeous, and the pond was only slightly freezing.


From  left to right, our times were 27 minutes, 44 minutes, 28 minutes, 40 minutes, 44 minutes, and somewhere between 28 and 40 (Sorry Brett, they didn't list you).  Stay tuned for some live action mud crawling. 




In other news, I will begin teaching Kettlebell Pump at the community center at St. Francis this Tuesday and Friday and 9:30.  I have kettlebells available for purchase or you can order them from Randy and Mary DeAngelo at this url:  http://www.cjetsfitness.com/cjetscart/

These kettlebells are not "competition" kettlebells, but are ideal for this class and basic fitness.  They are also priced a lot more reasonably than most.  A four kg bell is most appropriate for beginners.  Please contact me if you have any questions about the class.  flemingsj4616@yahoo.com

Warrior Dash and Kettlebell Class

Hey everyone, we're finally leaving this morning to head up North for the Warrior Dash.  Patrick has made his warrior helmet, Francis is encasing himself in duct tape, and Elizabeth has the warrior tummy bug.  This should prove interesting. 



So, when we get back on Sunday, it is going to be the start of something entirely new.  I will be teaching kettlebell classes on Tuesdays and Fridays at the St. Francis of Assisi Community Center in the Cupertino Room.  Class starts at 9:30 and will run for approximately 45 minute.  What will be really fun and exciting is that I don't know if I'll actually have kettlebells by next week, but details like that are pointless to worry about.  I am an expert at "winging it".  The class is free, but I am asking everyone to bring their own kettlebell or purchase one from me at cost.  (Approximately 25$ for the smallest size, add two dollars for each 2kg increase in weight.)  The appropriate size for a beginner is 4 kg, or 8.8 lbs.  …