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Showing posts from December, 2010

Shoulders, they aren't just held together with tape and spit . . .

Although one might think so.  Shoulders are one of the most common complaints I get when training individuals, especially my older male clients.  The shoulder ball and socket joint is not like the hip joint where the bones fit together nice and snug.  It is a rather open structure held together mostly by muscle and connective tissue.  And yet, most sports that include throwing, lifting things overhead, as well as most daily activities that use the arm rely on the integrity of this joint.

Dan John, in his most recent blog post, talks about the kettlebell clean and how it can help to strengthen this somewhat "delicate" joint.  If you don't currently subscribe to Dan's blog or haven't read any of his articles, or more importantly, his book, Never Let Go, by all means, start today.

Dan John



As an added bonus, here is Steve Cotter's instruction of the kettlebell clean.

Some kettlebell workouts to do at home

So, I know a lot of you are traveling for the holidays.  But, if you have a kettlebell or dumbbell, you can get a good workout in wherever you are.  Here are some workouts we've done at kettlebell class the past couple of months.

This is a strength workout, you'll need a slightly heavier bell than you use for our conditioning circuits.  For example, if you usually use a 4-6 kg bell, try using a 8-10 kg bell.   These movements are meant to be done for precision and not speed.  Work to get a full range of motion on each repetition.  Rest 30-60 seconds between sets as needed.

Turkish Get Up:  10 each side
Windmilll: 3x10 each side
Split Squat: 3x10 each side
Bent over row: 3x10 each side
Goblet squat with 3 second hold at bottom: 3x10
Curl and Press: 3 x10 each side

Finish with 100 swings.

Turkish Get Up

Windmill
From Chapter 11
This is a muscle endurance workout.  Use the same sized bell you use for all classes and try to get approximately 10-15 reps for each exercise.  Perform …

The Warrior Dash is coming to North Carolina!

In August 2011!  Wait a minute, August?  In North Carolina?

Warrior Dash, Huntersville, NC

Well, it will be hot, but at least there won't be frost on the ground when we jump into the pond.   And besides, we are of warrior stock, sweating like pigs and getting muddy is what we do best.

That, and pillaging. 


We will be registering on Saturday, December 18th. If you would like to join us and/or at least run in the same wave, it would be a good idea to register close to that time.

Holiday Workouts

Do those two words even go together?

Well, yes. They do and more importantly, they should. During the holidays we tend to overeat, get overstressed, and tend to get our exercise herding children through shopping malls and putting up holiday decorations.



However, during this time, there is nothing better for your body AND mind than a little exercise. During this time of year, when the days are colder and definitely shorter, its also difficult to get out and just play with the kids or find the motivation to go for a walk or a jog in the dark. By far, one of the best ways to get motivated is to have some accountability and by that, I mean make yourself an exercise date. Find a few friends with whom you can commit to training with consistently. Or, join a group exercise class or boot camp. My favorite way, by far, is to turn on the floodlights and go outside to play with the kids. Swinging, running races, playing tag, and even playing on the swing set are great ways to get your heart rat…