Lone Star Kettlebell Promo Video

HKC Reminder!

First, I'd like to get the business out of the way.

The first Texas HKC with Jeff O'Connor, Senior RKC is closing in. There's not much time left to register, so head on over to the link if you're going to be in or near Lubbock, Texas on the 23rd of January. Here's a link to the flyer for you to download.

Now the fun stuff.

I have been training for the upcoming Raw Unity Meet in Tampa Bay, Florida on January 30. I'm entered in the Deadlift Only portion of the meet and proudly representing the RKC community on the Power To The People Deadlift Team.

Since my last meet, I've modified a few things in my training that I feel were left out in my last training cycles and I think it's been working.

This week is 3 weeks away from the meet so I'm trying to figure the best way to peak my deadlift for the meet. Monday I pulled 3 sets of 3 at 95% of my 1RM (535 lbs). I pulled off of plates so my feet were elevated...without a belt. The reps felt easy, which means something is working.

After my session today, I also tried out my double overhand grip for my pulls since I was pulling a little lighter at 80%. I usually pull with this grip until I can't hold on any more, but I've progressively been able to increase the weight before I switch to my stronger alternating grip.

Here's a video of a PR pull (470 lbs) with a double overhand grip (not to be confused with a hook grip).

Not too long ago, I struggled with 315 lbs in this grip.

I also hit a big PR with the Double Bottoms Up Press and knocked down Double 32kgs! This has been a long-time coming, but I believe this exercise and the deadlift are distant cousins and have complimented each other very well during the last 10 weeks. The BUP with a 40kg is consistent on my right and I haven't hit it with my left yet. I need a 44kg because I'm not even close on The Beast.

All in all, a great session and training is going great! I was really worried after I got food poisoning on New Year's, but I guess my body welcomed the break. Plus, I don't have to cut hardly any weight now. ;-) I'm sitting at a healthy and strong 184. I'll lift in the 181 class in Tampa.

More to come on this training cycle. I've had quite a few A-Ha moments worth mentioning, but I want to wait til after the meet to elaborate.

Lone Star Kettlebell

Being a native Texan and having a newish business in Texas, I thought it fitting to let some of you know the meaning behind the name of my business, "Lone Star Kettlebell."

The Lone Star has always been a prominent feature upon the Texas flag. From its ties to Mexico to its independence and to its eventual statehood, the single star on the banner has proved to be a steadfast fixture in the hearts and minds of Texans, giving it the nickname, "Lone Star State."

The Lone Star itself stands for 5 characteristics, represented by each point on the star, that each Texan should strive to achieve and live by:

Courage - Moral Courage, Mental Courage, and Physical Courage
Loyalty
Righteousness and Moral Integrity
Prudence
Broadmindedness

The Lone Star also stands for, in my own mind, a certain rogue or maverick mindset (probably going back to the early pioneer days) that comes with the training territory I've embarked upon. It always seems, as RKC's or "kettlebellers" or power lifters or just plain strength enthusiasts, we are on the outer rim of the "fitness" world. Don't get me wrong though...I like it out here! I'd rather be out here, because this is where the results happen, where new ground is broken and where iron sharpens iron.

These are characteristics I strive for in the small business that I'm a part of. The last part of the name, "Kettlebell," purely represents my training philosophy. The kettlebell has arrived on my doorstep as one of the most useful training tools to ever grace the training room floor. The Hard Style philosophy of kettlebell training, championed by Pavel and the elite group within the RKC community, encompasses much of the way I teach my clients and train myself which has become a huge part of my life and an awesome part at that!

So, there's a little Texas trivia and personal business history for ya!

TSC Results

Finally getting around to posting the results....sorry everyone!

Everybody did great at this TSC and I am very proud of all the competitors and I know their best was left in the gym on Saturday! Couldn't ask for better!

Here's how everyone did:

Female - Novice

Amber Bolen
Body Weight - 136
Dead Lift - 225
Pull Up - 0
KB Snatch - 117

Kara Marshall
Body Weight - 148
Dead Lift - 215
Pull Up - 0
KB Snatch - 113

Male - Novice

Anthony Furgeson
Body Weight - 240
Dead Lift - 385
Pull Up - 1
KB Snatch - 124

Male - Open

David Spriggs
Body Weight - 265
Dead Lift - 470
Pull Up - 2
KB Snatch - 109

Terrel McReynolds
Body Weight - 165
Dead Lift - 405
Pull Up - 26
KB Snatch - 110

Male - Elite

Jason Marshall
Body Weight - 193
Dead Lift - 555
Pull Up - 15
KB Snatch - 96

Killed The Force Recon Workout Last Week!

Great week of training! Strong, Light and Powerful! That's how I felt all week. I sat around 182 all week and cheated one day on Warrior Diet with a lunch on Wednesday due to a board meeting at work. This was my worst day of training. I felt nauseous after eating and felt lethargic and withdraw all during training. My body is definitely adapting to the daily fasting.

Monday - 12/15/08

Strength Circuit w/ Class:
5x3 of the following:

Front Squat - Double 40kg
Weighted Pull Up - 20kg
Dead Lift - 385lbs
Weighted Elevated Push Up - 115lbs on back

Tuesday - 12/16/08

Force Recon - Day 3

Superset:
Weighted Pull Up - 5x5 - 16kg on Foot
Clean & Press - 5x5 - Double 28kg

Front Squat - 5x5 - Double 32kg
(Rock Bottom w/ 1 second pause)

Superset:
Snatch - 5x5 - 32kg
Strict Hanging Leg Raise - 5x5

Wednesday - 12/17/08

Active Recovery:
Kettlebell Progressive Complex
Done w/ 16kg

3xL/R w/ 25 Push Ups Between Rounds
Swing, Clean, Squat, Snatch, Press, 1/2 Kneeling Press, Arm Bar Press x3, TGU

Thursday - 12/18/08

Force Recon - Day 4

Clean and Jerk - 10 Minutes
1 - Arm - 32kg for 1st 5 min., 28kg for last 5 min. (only put bell down to switch sizes.)

Fighter Sit Ups - 5x5

Superset:
100 Tactical Pull Ups (Used a Monster Mini Jump Stretch band after I hit 60)
Front Squats - Double 24kg - 10x each time I let go of the bar (took 8 sets of pull ups to complete)

Superset:
Snatch - 24kg - 5x10/10
100m Jog - 5x

The Force Recon workout Pavel wrote is the bomb! This ends week two of the brutality, but I was able to dramatically increase the weight I used from last week and decrease the amount of time the workouts took to complete.

Not sure what's going on physiologically, but I've maintained my weight all week and increased my strength and stamina without eating ANYTHING during the day (with the exception of Wed. and I felt like crap for it). No matter what, I'm digging the results!

Kevin got a new stock pile of 60 Penny Nails for some bending fun. One day I plan on trying to bend (X) number of nails for time. I've never tried it before like that, but Adam Glass is definitely inspiring enough to try it. I just need to pick a fresh day when wrists and hands aren't so sore.

Look Who's Kettlebellin'

I've talked to several endurance athletes since I've become a Kettlebell Instructor through RKC and they have relatively the same thing to say about kettlebells. Too much strength training. How do you get cardio out of that? I don't want to bulk up...etc. Well, here's a pic of arguably the best endurance athlete of all time with this magical ball of iron....so you tell me, is it for endurance athletes?

Training Week - 12/01/08 - 12/04/08

12/1/08 - Monday

Bottom's Up Press - 24kg

3x1,2,3,4,5

Superset w/ Barbell Bent Rows 225 - 3x1,2135 - 3x3,4,5

3x3 of the following:

Front Squat - Double 40kg

Pull Up - 20kg

Dead Lift - 275

Push Up - Elevated w/ 2-45lb Plates and 30lb Chain on neck

12/2/08 - Tuesday

Vo2 Max - 16kg - 40 sets of 8 - :15/:15

12/3/08 - Wednesday

Active Recovery

Progressive Complex - 12kg

3 Rounds both Left and Right

Swing

Swing, Snatch

Swing, Snatch, Press

Swing, Snatch, Press, Windmill

Swing, Snatch, Press, Windmill, Overhead Squat

Swing, Snatch, Press, Windmill, Overhead Squat, Half Kneeling Press

Swing, Snatch, Press, Windmill, Overhead Squat, Half Kneeling Press, Arm Bar Press x 3, TGU

25 Push Ups between each round

12/4/08 - Thursday

Barbell Front Squat

135 x 10

225 x 5

275 x 2

315 x 1

Tried box jumps again. Hit 61 inches 3 times, which is 3 of my tires stacked on each other. Mixed in Barbell Back Squats ~ 3x5 225

Worked the circuits with the late class.

No short bending this week. I still need to go to the store. I did buy some cards at the dollar store and started on card tearing 'cause I've ripped everything I had in the house with exception of 2 decks. Tearing cards is extremely tough for me. I don't know if I'm doing it wrong, but when I watch vids of other guys do it, I can't seem to mimic it with the same grips. Plus it's pretty painful. I did get a full Lubbock Yellow pages phonebook yesterday the "right" way. It's about 1.5 inches thick. I was showing the guys how to do both techniques (parlor trick and strongman) and when showing the strength version the pages just popped apart...it looked as if I'd chopped the top of the book with a machete. Pretty cool! So I finished it off, which took me a little bit. I'll keep grinding at the card tearing. I'm at 30 or so cards now and the tears are ugly....very curvy and the cards are a mess when I'm done. What's crazy is my grip is stronger than it's ever been right now and this seems to be impossible to me right now. The tortoise wins the race with this I guess.