So the last few days of training looked like this. Sunday: Mountain biking with Boxing Mike and Chris R. Monday: Kettlebell clean/press and weighted pull up ladders 3(1,2,3) I used a 24kg for the first round of presses and pull ups I used a 28 kg for my second ladder I used a 32 kg for my third ladder I finished my last set of pull ups with the ... Read More

I’ve been using the foam roller for many years and have used it for personal training clients with great success. For some reason, we never incorporated it into our group setting. So we’ve officially added a foam roller protocol into our group classes, and it seems to be a hit with most of our members. Many trainers/clients also like ... Read More

If you haven’t noticed, The Training Room has  been experiencing a large influx in new members lately. In order for us to maintain high standards of training, Jim and I feel that we may need to add a few more class times to the schedule. I’m sure that you will agree with us on this. With that said, we are asking for your help to ... Read More

I was inspired by my pal Zach Even Esh. It made me feel all warm and fuzzy inside. As Zack would say, “Crank some heavy shizzz!!” BTW Zach, I expect you to comment on this post!! The big metal block we have weighs around 280 we think. I’ve seen my friend Zack dead lift this with one hand. I cannot do this. That’s ok, ... Read More

Give this fun challenge a try. Advanced Men should use a 24kg bell and advanced women a 16g. Other wise, use what you can and have fun with this. Remember to lock out each snatch over your head and do solid push ups. If you’re not good on the jump rope, now’s a good time to practice. See if you can get this done in under 20 ... Read More

Here’s great way to finish up your strength workout! Out in the back of The Training Room we’ve got a nice stretch of pavement about 100 yards long. For obvious reasons, we’ve named this spot “The Lain of Pain” We had a nice strength session with a bunch of the guys from the TR including The Cap, MMA Ryan, Marine ... Read More

Here’s what I did today. Warm up: 5 minutes of joint mobility Various kettlebell and body weight movements to get ready. Kettlebell Strength and Conditioning Circuit 20 seconds work/20 seconds rest for 6 rounds non-stop Kettlebell strict press (left) rest 20 seconds between each side 6/6 reps Kettlebell strict press (right) Pull up ( I got ... Read More

I do at least one snatch workout per week. I will definitely use this as one of my staples. Try this out. Workout up in time and rounds gradually. Work up to 30 minutes with one weight. When that weight gets to easy, then do this with a heavier bell, drop the time back and work up with that bell. Try to alternate between forward and backward ... Read More

What did you train today? The gym’s been pretty busy these days, and my time has been limited. Between work and getting ready for our upcoming kettlebell certification, my training time is minimal. But, there is no excuse for not getting something done! I had 20 minutes to spare before picking lunch up at Fins, and heading to school. Warm ... Read More

Lots of people asking “How do I work my chest with kettlebells?” Here are two press variations to add to your arsenal if you haven’t already. One variation is a simple kettlebell floor press, the other is a little more dynamic. The second variation is one that I learned from Mike Mahler back in the old RKC days. Let me know if ... Read More