RKC update!

I have allowed life to get in the way and have not posted anything that has happened except on FaceBook for the past month. I am going to back up and do my best to describe all that has happened factually and emotionally.

One Weeks after my last post we had another prep Saturday with what is now called the Iron Tamer Clan, more on that later. The Iron Tamer, David Whitley, Was running our class again. We were doing more teaching than training. He wanted us to get ready for that part of the RKC testing. It is a big component because if you can't teach what you know, you still can't pass even if you can physically do the work. Afterwards we did the snatch test again. This time I did it with no trouble and 10 sec faster than the week before. I finished in 4:30. I was really pumped now. Things were really coming together and as David said, "I found my hips"! 3 weeks until RKC

Next week, 2 weeks left. We did the grad workout, which was very difficult. I got in a hurry and used more of my back again than my hips and aggravated it. This may have been a little bit of a confidence shot. I has 2 weeks left which really meant 1 week left because we were all going to take the last week off to be ready for RKC. David said we were all ready and he was very confidant in all of us that we were going to do very well. I know all of the Clan was nervous but excited and could not wait until we got there.

The name Iron Tamer Clan began one Saturday really jokingly when we talked about having T-Shirts made to represent all of us at RKC. I believe Mark Snow said it first and it stuck and we loved it. It comes from being apart of David Whitley's Boot Camp because he is the Iron Tamer. The Clan consist of; Mark and Nikki Snow a cute fun loving couple that love to razz each other as well as any one else the like. Mark has been a great encouragement and friendly competition for the both of us. Nikki who is some what reserved until she gets to know you, in her own words like a little sister to me now. She has a great attitude and will attempt any KB task asked of her. She could put me to shame with a 10 minute snatch with a 20 kg. Jay Cannon, who like me wanted to attend RKC as a personal goal. He has such a witty sense of humor that would come forth and the most unique moments that we have all come to love. I first met Kristin McBryde at our Saturday prep classes. Her husband Matt, RKC from Oct 2008, also helped us on Saturdays. She is a little woman that is packed full of dynamite! By the time I met her she seemed to already be well prepared. She too has a witty sense of humor. I will never forget the Saturday she shocked us when Mark asked her where Matt was! She said," I called him a J... A.. and he stayed home!" We walked away shocked and dumb founded not knowing what to say next. She quickly said she was joking-"He is getting coffee!" This was the making of a group of people that may or may not have met or mixed before but now began a journey together that few make and few will understand.

Aug 27, 2009, Thursday: Mark, Nikki, and my self leave for San Diego together. It is a long flight with a stop in Houston but it was great opportunity for me to learn more about Mark and Nikki. We arrive in San Diego and Kristin is waiting for us at the airport. We arrive at the hotel and get checked in. We all realize that San Diego is having a heat wave which we were not expecting. It was as if we brought Tennessee weather with us. We meet up shortly with Mandy Whitley and David. I begin to meet what is known as the RKC family. Mark and Nikki as well as David already know who most of these people are, but it is all new to me. Thursday night we have the meet and greet. We find out who is our Team Leader and receive our Instructors Manual, which is a couple of hundred pages. As we are calling it a night at 9:30 p.m., we are encouraged to read our manual. I thought they were kidding, but they were not!

Friday- RKC begins! We spend the first 2 hours with introductions and true to our form we all let them know we were a part of the Iron Tamer Clan! The bar just got raised a little bit higher! By 10 a.m., the snatch tests begin. I wanted to calm my nerves down so I let most of my team go first while I watched the clock for our team leaders. There were several that did not pass. I was now beginning to see why there is a 25-30% failure rate. Now it was my turn. I told myself it was just like back home only 5 minutes of work. I begin and am doing fine. I am not tired and have a good pace. I hit 90 with a minute left and on the down swing before I switch hands the KB flies right out of my hand through my legs-disqualified! I am so disappointed! My confidence is low and frustration and anger high! My hands are in great shape but I am now afraid of the rest of the day and having to keep them that way and having to take the test again the next morning. The rest of the ITC pass. I feel I have let them all down. My Team Leader, Mark Cheng, reassures me not to worry- it was a freak thing and I would do fine and pass the next day. I am not so sure!

The rest of the day we learned swings and get ups. We must have done hundreds of swings all day. If the whole group was not fast enough with instructions, we did swings. If we were out of position during lecture, we did swings. We finished that day around 730-8 p.m.. I was tired but thank God my hands stayed in good shape. Many people's where not. Now I had to worry about the soreness and could I pass the snatch test the next morning. As the evening went on the body began to stiffen up. I noticed a pull in my left side that added to my concern. Thank God for advil, Infiaid and Kangen Water. I brought a Kangen machine with me and hooked it up in my room. I drank at least 2 gallons a day.

As I kept rehearsing the snatch test over and over in my head to learn from it and what went wrong I realized that at 85 my mind was telling me I should switch hands then. I did not listen. I kept to my plan and training. Saturday came early. We had to be there at 730 a.m. for the snatch test. We begin. Just like the day before I am going on the same pace. I hit 85 and decide to switch hands and do. I switch again at 90, 95, and 100!!! Done, I PASSED the test! I can not tell you what a relief that was. Even though that was only 1 piece I was not so sure how my hands would hold up by Sunday. I wanted to get it done! I was elated and now could enjoy the rest of the day!

We were taught how to press and after a full day and half of training, I was able to press a personal best of 40KG! We had some killer work outs that day but it was not as bad as Friday. My team stayed the latest that day working on our technique to get us ready for the technique test on Sunday. The ITC thought we were being punished with more work. Apparently Mark Cheng is one of the tougher Team Leaders. He is very intense. It is hard to describe his intensity. He wanted us to get it at times more than we did. He took his responsibility very serious and it showed. He is a great Team Leader and I am glad God chose him for me! I was feeling pretty good I think going into Sunday.

Sunday morning was a marketing lecture for 2 hours. After that was the technique test and the teaching test. All went well. Lastly was the grad work out! The Iron Tamer was right-we were well prepared! We all finished the grad work out! Next came the waiting to see if we passed. I was second to find out my fate! I passed!! I was now officially RKC!! YES!!!

The emotions where at an all time high! One by one I began to find out about Nikki, Kristin, Jay, and Mark last! The Iron Tamer Clan went 5 for 5! I cannot fully explain the joy of accomplishing this with out experiencing it. All the others have written about there experience on their blogs. We all have come away with a great sense of pride, gratefulness, thankfulness, joy, pain, and many others feelings not easily expressed. We have walked a journey together that is unforgettable and that has made us family. Many say it is not the destination that matters but the journey. It is what the journey brings out of you and how it shapes you. I can say for me I am a different man now! It has been 2 weeks since the day! I am still enjoying the accomplishment and riding the cloud! The big question now is "What next?"

This is not the end...this is just the beginning!

Please check out the other members blogs and the Grad Work Out video with the links below. See if you can figure out which one is me!

The Grad Workout!

Mark Snow Blog-SG Human Performance

Nikki Snow Blog-Mrs SG Human Performance

Kristin McBryde Blog Hardstyle Diva

David Whitley

4 MORE WEEKS!

I am getting down to the last month of training! Until Saturday I was not so sure if I was going to make it or not. I was worried about the snatch test. NOT ANYMORE! Saturday Dave Whitley ran our RKC prep workout. We started out with the snatch test just like we will at the RKC. I did my 100 with a 24 kg with 20 secs to spare! I was so pumped and still am amazed how it has all come together. I am still training with the Nashville Kettlebell Bootcamp in Centennial Park. Anyone interested should join us! I may be in the best shape I have been in a long time!

It has not been easy to keep training. I have had my share of soreness and injuries and busy life. I have gone out of town several times but have been able to take a KB every time. Even this past week when I went out to Phoenix for a business meeting. I checked it in and a pair of shoes in a suit case. Taking Kangen water with me has been another challenge. I have learned how I can now take a machine with when I travel. I have 2 now. I will buy a hard shell case to travel with on the airplane.

I have been reading several books on eating an alkaline diet. I am trying to do that for the next 4 weeks to see if I can cut weight before I get to the RKC. I still enjoy my americano! I read Dr. Shinya "the Enzyme Factor and another book "Alkalize or Die". I have also been reading Dr. Young website on the pH Miracle. He has a neat article on how he has reversed Type 1 diabetes through an alkaline diet. His website is www.phmiracleliving.com. Some one shared with me the new food pyramid from the University of Michigan. Here is the link http://www.med.umich.edu/umim/food-pyramid/index.htm.

It has been a while since I have posted so I wanted to get a quick up date.

Today's Work Out

Today's work out was a killer! We started hard and did not stop! We did 4 or 5 rounds of plank, viking push press with each arm, reverse lunges, swings each for 30 secs and very little rest. Then we did snatches for 4 rounds 15 secs each arm. My swing is getting much better. On Monday Mark Snow helped me work on my form and correct it greatly. Thanks Mark! Today was much better and I did not tire out my back like monday. I look forward to tomorrow night for more practice. RKC is getting so close. I wonder if I will be ready. One way or the other I will be there and it may hurt but I am going to pass and complete it!

6 more Weeks!

The count down is getting closer, faster than I thought! This week was a good week of training! Saturday I trained with some of the fellow RKC canditates! We did squats with 2 24 kg, and cleans. Then we did the Vo2 Max test and work out. That is snatches with a 16 kg for 40 sets, of 15 sec work, 15 sec rest and then switch arms. First the test was 5 min long to determine your count for the actual work out. I did over 370 snatches! It was amazing! I still have not completed the snatch test and past but I am getting close. I still need to work on my form more!

Here is a picture of me doing swings while on vacation at the beach!

7 more weeks!

Wow! Time is flying and I wonder if I will be ready! I am getting stronger and more endurance. I have made 2 trips to the beach this month and it has been great! Both times I took a 24 kg KB and trained. While at Orange Beach I even got a lot of stares and some questions. It was fun! I did more snatches, swings and presses. I even helped a friend with his KB while there! That is irony for you! I still need help with my form.

My hands are doing great. I have been able to get high rep snatches and they are building up callous. I am still struggling with wearing out my back. I hope to work on that issue with my instructor tomorrow. I am reminded of the many UFC fighters that I like to watch. They often train for a fight months or weeks out and are often not 100%. I know if RKC was today I would not be ready. I am praying that it will all come together by the end of Aug. If not I am enjoying the journey.

This past trips to the beach I was able to take my Enagic SD501 water ionizer. It was really easy to take off and attach on the facet where we stayed in the condos. I will never leave home with out it! I am currently reading "The Enzyme Factor" by Hiromi Shinya, MD. He is a world renown surgeon and pioneer in the colonoscopy and treatment of cancer. He has great things to say about keeping the body as alkaline as possible and endorses Kangen Water. He has been able to treat many people with cancer and using The Enzyme Diet with no recurrences. I will give more details later. But for know I can not recommend enough for athletes and non athletes to learn more about getting and keeping the body alkaline! Learn more about Kangan Water. We put so much stress on our bodies. We truly are what we eat. To learn more please visit my web site www.healthywater4you.net!

8 more weeks to go!

Last week I was on vacation in Cape San Blas, FL. It is a beautiful place! I have pictures on my Facebook page. I took a 24 kg KB with me and trained while I was there. Still got in snatches, swings and clean and press. This week is quickly coming to a close. I did 180 snatches on Tues. 10/10 with 45 secs rest. I did 7 rounds straight and then took a break for 2 min. and got 2 more rounds! My hands did great. I still needed some form correction. Kenneth Jay was in town with Dave Whitley from Iron Tamer. That was a real treat to meet him and to work with him. Yesterday He helped me on my form with my swing and snatch. He also helped me with the mobility of my shoulders. He had me do a shoulder test first and saw that it has some resistance. He then showed me an exercise to help with it.

Kenneth Jay then led last night training class. He is a Master RKC instructor and a Level 2 Z-Health Practitioner. He took us through a joint mobility warn up and then taught us the Viking Push Press! We then did 5 rounds with each arm for 36 seconds all out and the 36 seconds rest. A good time was had by all!

I am heading to the beach for the July 4th weekend. I will take my 24 kg KB with me a train while I am there! I am looking forward to another weekend at the beach! I am going to shorten my rest time to 30 seconds between snatches and speed it up! Until next time!

Week 9

9 More weeks until RKC! I started the week off at 190 lbs. This week I am on Vacation with the family at Cape San Blas, Florida. It is called the Forgotten Coast and I know why now. It really is 10 years at least behind the rest of the country! I am still training! Saturday I did 7 rounds of snatches 10/10 with 1 minute rest and 5 rounds of 20 swings with 20 seconds rest. Sunday Rest Day! I enjoyed time at the pool and the beach with the boys on Father's Day! I gave my self blood blisters on my hands on Saturday. I bought tape to be able to keep training. I learned how to tape them from Mark Snow, who is also going to RKC with his wife Nikki.

Today, more snatches! 6 rounds of 10/10 with 45 seconds rest. I finished ripping the skin on my right hand of the blood blisters from Saturday. I did not tape my hands because they did not hurt. I kept snatching even thought it ripped. I then did 50 push ups! Now enjoying breakfast with the family and off to the beach and pool! I will post pictures later here and on Facebook!

10 More Weeks!

10 More weeks until RKC!  Just when I think I am making progress I attempt the snatch test!  Last week I got in 4 days of work outs.  This week I am going for 5!  I was good until Thursday and then life got busy and I did not work out again until today.  That can not happen again!  If I am going to make it in Aug I am going to have to push myself harder!  Tonight we did goblet squats, presses and squats, and wind mills.  Then we did swings and runs for 4 rounds.  It was not hard so afterwards Dave asked if I wanted to do the snatch test, so I said yes!  Now that was hard.  I gassed out after 3 minutes and my pace slowed down and the last 10 seconds I did not have anything left.  I still got 80 in 5 min.  I want to break 90 by week 8!  I go on vacation on Friday but will be taking my KB with me!  I look forward to working out on the beach!  Maybe I will get some pictures to post!

I do have to say that my back feels stronger!  I used to hurt after standing all day at work.  I was also concerned every time I bent over to pick anything up.  My abs and back feel stronger and my from is better picking things up.  As I was driving home tonight from class, I was thinking how I used to train and use KB some of the time.  I don't think to get the best benefit from KB one can only use them some of the time.  It really needs to be on a regular basis!  I look forward to my work outs now!  

Weds Work Out!

Weds night WO was great!  We started of with 3 stations. 1. Push ups and planks 2. split squats 3. 1 arm rows for time x 2 rounds.  Then we had a race for 5 rounds of 1. swings with 20 kg x15, 24 kg x10 and 2-16 kg farmer walks.  Mark and I had to walk with them in the raised and lock out position for the last 2 rounds!  It was a hot evening too!  I can notice a difference in my endurance already.  It amazes me how quickly I feel better.  I don't feel as week in the lower back and abs.

I did not make it to BC yesterday.  I worked until 630 p.m.  I did not make it this morning either.  I have work to get done this morning.  I will train this evening hopefully!  I have another busy day.  

I am doing well on the eating.  I am eating smaller meals through out the day.  Limiting starchy carbs such as breads.  Eating whole foods such as fruits, veggies, nuts, and meat.  Drinking lots of water.  I shoot for a gallon and a half every day.  I take Essentials for Life vitamins with each meal.  Infinity2’s Essentials for Life is a complete and powerful combination of SIX different natural products combined into one amazing system; whole food vitamins, chelated minerals, antioxidants, digestive enzymes, fat-burning enzymes, and probiotics.

I also take InfiAid is a proprietary blend of enzymes, powerful herbs, and antioxidants specifically formulated to support muscle and joint health. It helps the body recover after injury or inflammatory conditions. InfiAid provides highly concentrated proteolytic enzymes, including bromelain, to augment the body’s natural anti-inflammatory systems.  

I also take Essential Fatty Acid- A 100% vegetarian blend of Omega-3, Omega-6, Omega-9, and DHA to optimize heart, brain, and joint function.

For more information visit www.heartlandselect.net

Thought for the Day!

I have been reading the book and listening to a study on Ecclesiastes by Tommy Nelson from Denton Bible Church. It is a very good study! I have been thinking about a conversation I had recently about raising our kids and preparing to launch them into the world. The profound statement by my friend is one I have heard before but one I wish I was given as I was growing up. He said tell them to do what they love to do!  I asked him if he was doing what he loved to do?  As with many our age and generation the answer was NO.  What about you?  Are you doing what you love to do?   Where you encouraged to do what you loved to do growing up?

My wife asked me why I put 1 Timothy 4:8 on my blog.  She thinks it is opposite of what I am trying to do.  Maybe, but I don’t think so.  I am not trying to maintain some fountain of youth.  It is a reminder to pursue that which will last.  I want to live well and enjoy all the time I have on this earth in the best health possible. (See Eccl 5:18 and Psalm 90:10,12)  I want to be able to be as strong and athletic as I can so I can play with my kids for as long as I can!  But my ultimate goal is to pursue God Himself and enjoy Him forever!

This brings me back to my my original TOD.  Know how short our time is here on Earth, am I doing what I love to do-Not yet, but working on it!  What about you?  

Today's Work Out

No  BC class to today.  Today I practiced on my own, in my back yard!  Another great reason to WO with KB!  There are the only thing needed to get in everything in a short amount of time without having to go anywhere or take them with you!  Here is todays workout: 30 min total.  5 min of Get Ups with 16 kg, 5 min half GU with 24 kg, Swings for 8 rounds 30 sec swing/30 sec rest alternating 16 kg and 24 kg, practice 10 cleans and 5 snatches each hand.  My hands where OK.  They still hurt.  I used a large band aid on both and bought cotton work gloves from WalMart and cut the fingers out of them. They worked really well!

I have been listening to Tommy Nelson from Denton Bible Church on the book of Ecclesiastes this week driving back and forth to work.  It is a very good series and I encourage everyone to order it from Denton Bible Church.  It is a series I have listened to before and is always good to listen to it again.  As I look at this year's goals half way through and evaluate my progress.  I have to be reminded that everything is an ordained gift, good and bad, from the Lord and to enjoy it as such! Solomon has so much wisdom for us, even today!

Week 2 Begins!

Week 2 begins!  I rested for the most part of the weekend.  No KB but did do some pull ups on Saturday with the kids!  Today's BC was good!  I did another snatch test before class and tore my hands at about 60. I was feeling pretty good until then.  I finished it out though but did not get to 100!  I taped up my hands and continued with class!  We did Get ups, goblet squats, swings, and more swings!  I am amazed at how quickly I am an getting conditioned.  Even after a week I can notice an increased level of endurance with the work outs!  I plan to go in the morning and get in 5-6 sessions in this week if possible!  I hope my hands heal up quickly!

Here is a short video link on Why use KettleBells! http://www.youtube.com/watch?v=iyN-zhmJPik

I Lost 4 lbs last week!!  I started off at 195 and Sunday weight was 191.7 lbs.  I tested my BF% and it is between 12-14%.  I use 2 different methods to make sure I am not missing it. 

I just got done with my KB workout for the day!  I did 80 snatches with 24 kg in 5 minutes.  I think next week I will save those for the morning instead of in the afternoon.  Then it was swings!  5 rounds of 30 sec swing with 30 sec rest alternating from 16 kg and 24 kg KB.

For any one interested in learning more I highly recommend Enter the Kettlebell.Enter the Kettlebell! Book and DVD Set
Pavel's Kettlebell Training System- The Shortcut To Extreme Strength and Elite Conditioning.

I have the book and the DVD and would get both if you want to learn more!   

The Road to RKC Aug 27-30 2009!

This is my Journey to the RKC in San Diego Aug 27-30 2009.  I turned 40 this April and feel like it in some ways but not in many ways!  I have always loved sports and exercise!  I played Rugby for 10 years after college and stopped when we moved to TN and started having kids because of the time commitment.  I continued to workout but like many was inconstant!  I got bored with the usual gym workouts and started to look into other ways after watching the UFC!  This is how I found out about Kettlebells!  A friend introduced me to Dave Whitley with www.irontamer.com here in Nashville.  Dave taught me how to begin using KB last year.  I used them off and on.  I kept having issues with back spasms that kept me off track, along with allowing life to get in the way.  

I love a challenge so I looked into the RKC certification at www.dragondoor.com.  At first when I saw the cost and that the main purpose was for those who wanted to teach and start a business I declined.  But I was still interested in pursuing the challenge maybe without the actual test.  A couple of weeks ago I decided to attempt the snatch test which is 100 snatches with a 24 kg KB in 5 minutes.  Without much training I was able to do 85! After that I though I can can do 100 in 3 1/2 months!  So i decided to go for it!  I tweaked by back the following week because of bad form!  Dave helped correct that quickly!

This is my first full week of training!  I have already lost 3 lbs.  I will post BF% and pictures as I go for the fun of it!   I am going to bog my journey to RKC.  I hope you join me a follow often!  I will not only talk about my training and progress but will give out valuable information that can help everyone, such as hydration!  Most of us are dehydrated and don't even know it!  For more info visit www.HealthyWater4You.net  Nutrition is another big topic that I will be talking about include enzymes and whole foods!  There is so much out there how do you know fact from fiction from fad!   One thing about KB is that they are for everyone, young and old!  They are a great way to get in shape and stay in shape!  I hope you enjoy my journey and will join me along the way!

If you like challenges, visit Dave's website www.nashvillekettlebell.blogspot.com for the summer challenge is having.  It starts Monday 6/8/09 and tell him I sent you!