40 days

So many things to do, see and be, sometimes it is hard to sit down and actually write anything. I just need to work a little more on time and project management. The people that know me well have heard about my Amazon bill. I read anything and everything, from Autobiographies to Zombies. (there are some really good zombie stories out there!)

I am currently reading Easy Strength by Dan John and Pavel. This is probably the greatest book on developing strength ever produced. If I had this book and information when I was buying crap like “Beef It” back in the day, I would have trained better at an earlier age. The book shows you how to train to be strong safely and effectively. While the title says Easy Strength, you still have to put in the work, but the gains are almost miraculous. Just playing with some of the principles in the last week, I put up double 88’s with no problems. It has been about two years since I went that heavy and I actually can see the Beast in my future.

My plan over the next 40 days, starting 11-7, is to follow Dan John’s 40 Day Program. I am headed to RKCII in the spring and I feel that this will be a great start. I have been working Program Minimum for the most part for the last year and needed a change. Due to injury I had to bail from World’sToughest Mudder and had lost some focus. I will be working on Pistols, Deadlifts, Presses, Snatch, and Pull Ups, some of my skills that need some help. I think that this plan, coupled with corrections and ankle mobility work will get me to a really good place for my next training phase for RKC2.

I will update as I go on what happens. I am going to make a base assessment in the morning so that I have a starting point to improve on.

I am currently looking at basing part two around Return of The Kettlebell, but will include Grease the Groove pistols, and windmills. I am also hoping to train with Dustin Rippetoe RKCTL and MRKC Jeff O’Connor, so have the ability to drop what I am planning and following their thoughts. It is always good to have someone else eyeball your program and skills.

We are going to hold an HKC here in March. I am talking to Sr. RKC Jon Engum about that now. We are also going to participate in Pushups For Charity again this year. Lot of stuff, thank goodness I am able to focus on this side of things now.

Tip of the Year!

This clip is probably the best one that I have seen this year. Posture is important. We are what we do and how we live.

This is not us!

New Stuff

The Blog has fallen by the wayside and it is time for the undead to rise…(Yes, The Walking Dead is back on AMC!)

I have been working on a lot of stuff to make the sessions better for everyone. That has entailed more training for me on Functional Movement and corrections. I have also started training for RKCII in April. It is amazing how many things that I need to work on to be ready for it. I have found that the more research I do to fix those issues, the more everyone in the program benefits.

I have been working on my ankle mobility on a daily basis after finding that I had none… It has made a massive change in my swing and ability to access the hip power needed for proper swings and snatches. I had a light bulb moment when working with one of our new clients. She could not “feel” her hips or hinge correctly for the swing or deadlift. We used several ankle drills i.e., stick pumps, manual pump and some toe pulls. She then worked on the RKC Hip Flexor stretch and she immediately let out a squeal and told me that she could feel her hips move the right way. Since then her swings have been awesome, and spot on.

We have continued to grow! It is always a great thing to introduce people to kettlebells and our program. So far we have had some great weight loss numbers. We have some down 2 pounds in the first week to some that have dropped 30 in a couple of months. Everyone is stronger, moving better and pretty happy with their results.

Please visit the website if you would like to receive our newsletter. We try not to inundate you with junk and send it twice a month. We also have a monthly hardcopy that we send out. If you would like to receive it, please go through the website.

This is probably the only major sales pitch for the blog, but want to let people Know what we offer:

Kid’s Fitness: Tuesday/Thursday: 4:30

Adult classes M/W/F at 5:45am

Adult Classes Tue/Thur/ 6pm and Friday 5:30pm

Saturday Morning at 8am

Meals

Supplements

World's Toughest Mudder

I received an invitation to the World's Toughest Mudder this week! I want to do this. It is 6 months out and I think it will be fun! I am looking at what I need to do to get it going.

I have already started playing with my training program. I will have my training programming set up after the Summit of Strength next weekend. I cannot wait to talk to Laurel Blackburn about this! She trained two people for the Spartan Death Race. She should be able to give me a few pointers.

Once I have signed up and started training, the program will be posted here as I work through it.

What they say...

If you want to make some great changes, there is still some room. we will take 5 more people up till Friday Morning! www.befitrockwall.com

Fun stuff and more

We have a lot going on down at our little house of strength. We are kicking off another 21 Day Sprint to Fitness on July 6th. The first one was a great success and everyone that participated has signed up again! Everyone in the program made positive changes in their health and fitness.

This one will be a little different in that their will be some prizes for given out for making changes, losing weight as well as some special surprise events... As long as we hit 15 people the big prize is a year of Group Class, almost $2000.00 in training.

We are going to expand our class times soon. We are hoping to add a lunch time class for those that need a quick workout, but little time to get it done.

Our Kid's class is growing and is a lot of fun. We have a bunch of kids learning proper movement as well as developing strength. They are all trained after their Functional Movement Screens show us what they really need to work on.

The Summit of Strength is coming up on July 22-24! I cannot wait to train with the best in the field. (the 22nd is a special session for those that signed up early!)

Summit of Strength 2011

JULY 23 AND 24

Oklahoma City (Edmond), Oklahoma

Brett Jones

David “IronTamer” Whitley

Geoff Neupert

Jeff O’Connor