CK-FMS Weekend - I'm a bad person, but I can still swagger clap!

Arrgh!!!! The CK-FMS Pirates

I'm a 5! On a good day I'm a 9 or 10.

What am I talking about? The Functional Movement Screen. A few basic tests that tell you how you move. Of course it's a bit more complex than that but that's the basis of it. The scoring is simple you can get a 0,1,2 or 3 for each movement. Some things (Shoulder mob for example) get scored per side. I knew I was a mess physically going to the workshop, I had no idea what type of mess I was. If you just show up take the test and have no pain you can get at least a 7.

Does this mean I'm a bad person? No, but it does mean I have A LOT (cue Brett Jones pause for effect) of work to do. An ideal score would be a 14 with no asymmetries (balanced). First things first I have to take some time off and address my injuries and pain. Yes I said take time off. So if you're a client of mine or take a small group class and I screen you, don't give me the but, but, but if I tell you to rest and work correctives for a week or 2. Don't tell me that not running, taking class or doing swing for a week is going to kill you. If you get injured as a result of any asymmetries it will be A LOT (cue Brett Jones again) longer than 2 weeks you'll be off.

My mobility "Dad" and "Mom" Mark and Nikki Snow

What does this mean for me? 2 weeks of doing correctives and crocodile breathing (belly breathing). I thought I was going to be doing pistol progressions until a check of my ankle flexibility. 4 inches is good for running (yes this means A LOT of you shouldn't be running). After some foam rolling and stick work I managed to get 1/4 of an inch on the right ankle (Achilles rupture) and 1/2 an inch on the left. The best way to describe this is to use the analogy Brett and Gray repeated this weekend. You have 2 employees, 1 takes a 15 minute smoke break every 15 minutes, the other guy keeps working. A body of imbalances and dysfunction (but I'm not a bad person). So I'll be working some of the correctives I learned this weekend. What does this mean for you? Well if you're my client expect to get a movement screen in the next week. First because I care and second because I need practice. I need to submit a case study to receive my certification.

This was a great weekend, even with my dysfunctions. I got to meet some new RKC's, get my form evaluated and checked, learned a ton of stuff and saw some friends from the San Diego RKC that I attended. I have a new tool in the tool kit to use as well. Well off to the gym to work on my active straight leg raise and loosen up my heel cords so I can get some mobility in these ankles.

Pharaoh out!!!

Don't forget the fundamentals

Often in training we push the envelope. How much can I lift? How fast can I go? How many reps can I get in x amount of time? How fast can you run a 5K? How fast can you do your RKC Snatch test?

How many times do you go back and work the basics? How many times do you actually go back and take care of the foundation? How many times do you try to improve your technique so that the end result will be a much better outcome?

Recently with my training I've noticed something was missing in my swing. It also meant that my cleans and snatches lacked the necessary "oomph" needed to be efficient. So today's training for me called for 2 hand swings and 15 minutes of snatches. Remembering what my swing felt like during my RKC certification I decided to work from the ground up. I started off with deadlifts, working on rooting and the vertical plank. Next came the hover so I could feel the weight and lock everything in place. Next was the hike back so I could let gravity control the bell. Last was the hike to stand, firing my quads and glutes. After 10 minutes I began my 2 hand swings. I found exactly what I was missing since the RKC. 

Does this mean my swing is perfect? Ha! Hardly! I have made some changes to my swing. Next week I travel to Minnesota for the CK-FMS certification and hope to have some more tweaks done to my swing. But today showed me that going back to the foundation is something that's needed in order to make improvements. 

What does this mean for you? Well if kettlebells is your thing take some time once or twice a week and drill the fundamentals of the swing. If you're a fighter, spend time shadowboxing and really be critical of your technique. Use the drills you first learned when you learned how to jab. Are you a runner? Think about what you're doing with your arms, sit on your butt and do arm drills. Stand facing a wall and do wall runs. It may add 20 extra minutes to your training session, so be it. Isn't the end result worth 20 extra minutes?

Pharaoh out! 

Kettlebell/TRX Suspension Trainer workouts

The 6:30 group in action

This week I've decided to post a few workouts for the readers of the blog. They're a few of sessions I've done with my classes in the past few weeks. Just make sure you use good form. It helps to have someone watch you and be honest instead of giving an "atta boy" or "it's all you". I've also included a video of the 7:30 class doing this past Wednesday's circuit.

9/28/2011 - 7:30 level 3
Mobility prep and Naked TGU practice
TGU with snatch weight bell 5 mins

2 hand swing and plank.
30 seconds of each for 3 sets. Each set is 3 minutes long.
Alternating swings (transfers) and TRX Suspension Trainer side plank 30 seconds of each.
Do 30 seconds of swings followed by a suspended side plank on 1 side. Then 30 seconds of swings followed by a suspended side plank on the other side. Do 4 sets

Circuit - Flow drill
Kettlebell - 1 hand swing, 1 clean & press, 1 front squat and an uppercut (figure 8 to a hold) to switch sides
Suspension Trainer - 1 chest press, 1 chest flye, 1 bus driver. Watch the video to see the bus driver.

Stretch

9/28/2011 - 6:30 level 2

Mobility prep and Naked TGU practice

TGU with snatch weight 5 minutes

2 hand swing and TRX Suspension Trainer chest press (3 foot positions)
3 sets of 15
For the chest press your first set is done with a neutral stance. Your second set is done with your feet together. Your last set is done from a staggered stance with you stepping back so you're lower to the ground. You'll be able to go lower and build up to a much lower chest press.

1 hand swings and TRX Suspension Trainer Pistol Squats
2 sets of 20 swings (10 each hand), 2 sets of 10 pistols (5 each leg)

10 minutes working on kettlebell cleans using facing the wall drills to tame the arc and dead stop swings to ensure proper set up each rep.

Circuit - AMRAP
12 minutes of
3 cleans (R,L)
5 front squats (R,L)
7 TRX Suspension Trainer rows

Stretch

Again take these workouts and use them yourself. Feel free to share them with others (just direct them here to get it hahaha). Make modifications if necessary. Use a lighter bell if you have too. If your form breaks down STOP THE EXERCISE.

Pharaoh out!!

Train your weaknesses first

Ok, so I can be a bit edgy at times

Let's face it, no one likes to think about their weaknesses. Think about the last time you were at a job interview and someone asked, " So what are your weaknesses?" Response, "Ummmmmmm".


Too often in training we focus on the things that we are good at. Personally I avoided workouts that included pullups like the plague. What good does that do us? Wouldn't we be better in the long run if we turned that weakness into a strength? Wouldn't we be mentally and physically stronger if we addressed our weaknesses? Let's be clear here, I'm not talking about "problem areas". Fat loss strategies will be another blog post (most likely a rant so be warned). I'm talking about something that limits you.

For RKC 2 I need to perform pistol squats. Does this mean I avoid becoming an RKC 2? No it means that 4 days a week I work on them. Right after my mobility warm up (which is another blog post) I do 2 sets of 5 tactical pullups and 2 sets of 3 pistol progressions. I'm doing enough so I become better at the movement, but not over doing it so I'm tired and produce junk reps (guess what I sense another blog post). Generally it takes about 5-10 minutes and then I proceed to my training. If you're a boxer and your jab is a weakness, do you avoid throwing it? Good luck with that strategy. If you're a basketball player and you can't hit free throws (damn there's a ton of those guys), do you avoid contact so you stay off the foul line? No. If you're a runner and hills absolutely crush you, do you avoid races that have hills? If you're a person that takes my Sports Conditioning class and you hate the stairs, do you stop coming to class? If you take my kettlebell class and snatches are you're downfall do you avoid them when I put them in a workout? C'mon Son! Get outta here with that bull.

Set a timer for 10 minutes 2-3 times a week and work on the things you're not good at. Do them at the beginning of your workout when you're fresh. Focus on the technique and don't wear yourself out. If you make a mistake or you can't do something, shake it off count to 10 and try it again. If you need to video yourself and study it. When the timer goes off, finish your workout. Don't go past the 10 minute mark. MORE DOESN'T MEAN BETTER, BETTER MEANS BETTER!

Pharaoh out

Why do you yell so much?

 Hey DAD!!!!!!

That's a young Pharaoh on the right. The man on my left is my Dad. My sister says the older I get the more I look like Dad. This photo is at a N.Y. Jets game at Shea Stadium in the late 70's. Many Sundays my Dad and I would go and sit in the 1st row of the endzone and watch games together. I always wanted my Dad to be proud of me, but didn't always feel I did enough for him. My Dad and I would argue and many times go a long time without speaking, often for silly reasons.

6 and a half years ago I started working at NYSC. My first year there was rough and contemplated leaving many times, but stuck with it. At the start of my 2nd year I began to teach classes and found my niche. By the middle of my second year I was a Master Trainer with NYSC. 5 years ago my Dad and I went to eat for my birthday. Of course stubbornness by both of us left us not speaking at the end of the day.  I remember telling him about my promotion and being excited but again, we were too upset with each other to notice. My Dad was planning on moving to Texas to live with my sister and be "Pa pa" to his 3 grandchildren. He was also sick with a rare autoimmune disorder. So Labor Day weekend we (and I mean he drove and I rode shotgun) went to Texas. He was admitted to the hospital 3 days later and never came home. He passed away 2 months later.

My sister told me the day before Dad passed away he told her that he was proud that I'd finally found something I was passionate about. I never got to hear him say it. But knowing that he that's how he felt gets me going. It's why I do tuck jumps before class. It's why I ask for 2 CLAPS! It's why I make people yell louder when they count. It's why I sit up late at night and look up stuff to do in class. It's why I've brought suitcases with 50lbs of equipment to a group exercise class. It's why I get hyped when the person in my Small Group Training class makes vast improvements. It's why I get in your face for you to work harder. It's why it pisses me off when some people show up to class and talk.

I'm fortunate to do something I'm passionate about for a living. I'm fortunate that my Dad knew about that passion.

2 CLAPS
2 CLAPS
2 CLAPS

Pharaoh out!

The GOAL is to keep the GOAL the GOAL

The title is a quote from Senior RKC Dan John . What is your GOAL? Don't lose sight of it. If your GOAL is running a marathon, then go run with no worries and have an experience. If your GOAL is to run the Empire State Building, then go climb the stairs and have an experience.

On the right side of my blog I have a list of Training GOALS. A few are just for show (100 double unders just sounds cool to me). Others have a purpose and meaning. When I started this blog my top GOAL was to become an RKC. With that came things that I had to focus on to attain the GOAL. Having a faster time on my snatch test was something I wanted and listed as a goal, but it wasn't the GOAL. The GOAL was to become an RKC. The snatch test was a part of getting to the GOAL. Looking better Nekkid (yes I said nekkid) was never the goal, although it's a great result from training and reaching my GOAL. 10,000 swings in a month was a goal, but again it was something I chose to do in order to get to the real GOAL.

So my new GOAL is to become an RKC 2. Yes, I'm doing it again, April 27-29, 2012, St. Paul Minnesota. What does it entail? Here's a link to the list of the requirements . Again on the right side of the blog, you'll see my training goals. Become an RKC 2, clean and press a 44kg bell, pistol squats and 5 tactical pullups with the 24kg. The last 3 are requirements needed to become an RKC 2, except for the 5 tactical pullups. Only 1 is needed, 5 just sounds cool. So my training for the next 8 months will be all about the GOAL.

The video was from my kettlebell class last night. We focused on some new things and had some "aha" moments. Very soon, some of the participants will have their own GOAL to shoot for!!!!! Pick a GOAL and strive to achieve it.

Pharaoh out!

My RKC experience

Please forgive me for being a bit scattered with this. Unfortunately I didn't write this down each day and surely have forgotten some things.



Thursday 8/18/2011 - meet and greet
I felt very uncomfortable,wanted to get my manual and leave. Hard to believe I'm very uncomfortable meeting new people in large groups when I don't know anyone. I constantly walk to get lemonade and walk out of the parlor, just counting the minutes until they hand out the manuals. 8:30pm I get my manual and go back to my room.


Friday 8/19/2011 - day 1
Master RKC Brett Jones welcomes everyone to the RKC weekend. All the participants get in a circle and introduce themselves. California, Seattle, Virginia, Texas, Brazil, Venezula, Austrailia, NYC are the places of origin. We then break into team meetings and introduce ourselves to our coach Senior RKC Dan John. I don't realize it at the time but I'm extremely lucky to be in his group. I introduce myself and say I was going to attend in St. Paul but was injured. He remembers my name from that group and asks if I'll be able to do the test. As long as I do my mobility prep I'm good to go. We head outside for the pull up test,my 5 reps were smooth and under control. We have some very strong women in our group, one who was originally training for the Iron Maiden challenge. We have our first lesson, learning the deadlift, hover, and the swing. My partner for much of the weekend was Levi, an RKC that was recertifying & had an Achilles tear.

Morning work done and we have to "earn lunch"  I go you go 50 swings with 36kg,1st time going that heavy and will go heavier before the weekend is over. After lunch we went over the swing and to float the bell at the top. The 24kg feels really light. Next up is the Beast Tamer & Iron Maiden challenge. Men have to do 3 things with a 48kg bell aka the beast (10lbs). Men have to do 1 pullup, 1 clean and press and 1 pistol. For women they use 24kg. 1 man and 1 woman took the challenge and both killed it easily. Next was TGU practice and learning patterning drills rolling 45's and pushup plank rotation.

The day ended with 1 final workout by RKC Dr. Ricardo - 30 seconds of swings,overhead walk or hold and plank. I think we did this for 10-15 minutes. I was at the end of the field counting loudly and laughing. I was the loudest counter in my area and had a few RKC candidates saying I motivated them to finish. Best moment of the day was being told by RKC Mark Snow of SG Human Performance ,"you helped about 25 people to finish". I keep track of how many swing we did,
463 total swings. I get back to the room very excited about day 1 and posted a video detailing experience

Saturday 8/20/2011 - day 2
We start at 8am, an hour earlier than day 1. It's cloudy and cool which doesn't last. Team meetings and review of swing,TGU and goblet squat. We get in the large group and learned the clean from Coach Dan John. He recently had a hip replacement and has RKC Tim assisting him. Next up is a clean workout by RKC Team Leader Andrea Chang - 3 bells 20,24,28 5 reps per bell. Starting off with the left hand 5 reps with the 20, then right hand 5 reps with the 24 and left hand 5 reps with the 28. Each time you get to a new bell you switch hands. The workout was 12 minutes. Halfway through I start screaming "all day" because I felt so good and the bell moved easily. the workout is over and the cloud cover vanished. I start feeling drained by the sun spend most of the afternoon trying to get in gear. Next is Double bell swings and group practice. After lunch we have a double bell workout with RKC team leader Joana 3 reps of  clean, press, front squat, swing. The workout lasts about 12-15 minutes.

Next was learning the snatch from Master RKC Dave Whitley. He had us hold the bell overhead for several minutes each hand - ouch. He then had a great quote about the snatch test ,"what do they call a person that finishes the snatch test in 4:58? An RKC - some still didn't get it. I understood that a month ago. My wanting a faster time was to have "just in case" room. He talked about hand care and hand rips due to too many reps too soon & too much test practice. The casual runner doesn't go from 3 miles to a marathon overnight so the same should be done with the snatch. Next up is more team practice - towel drills to pattern swing and prep victims workout. Coach Dan John cautions us about information overload. Next is Coach Dan John's passionate lecture about, What is an RKC? He uses the term "permanent beginner" which strikes a chord based on my blog post a few days earlier about this being the beginning of my journey, never being satisfied with my knowledge as a trainer.

Team meetings once again and another team gives a half hearted team chant. I don't like this and get team Dan John to do "2 claps" which I learned from the combine 360 crew. Master RKC Brett Jones joins our circle. After our chant all the other teams follow suit, lacking the same fire and spirit.  Katie the youngest person in my group says, "I want to take your energy home with me!" Tim one of the RKC assistants in our group asks what I do for a living and do I work with kids? Years ago I tell him. Coach Dan John asked his assistants to write down 10 things they learned this weekend. Tim says my energy and get people motivated. I'm very humbled by that. Last workout of the day a breathing ladder of swings 5,10,15,20,25,20,15,10,5 from Dr. Ricardo. 1 deep breath for every 5 swings. Even extremely tired sets felt easy and bell felt light and floated to the top.

I feel very drained at the end of day 2. Several times during the day I questioned why I was there. Showered and went to dinner on my own instead of the RKC dinner, I needed alone time as I was physically and mentally drained. I lay down on floor for an hour, could barely move to stretch. Fell asleep at 10, 1 more day. Big day!

Sunday 8/21/2011 - day 3
Test day!!!!!
I'm up at 5:15. I shower & prepare my victim workout. I rewrite it 3 times because I'm doing too much, make a few notes and take it from there. I get a bagel and have my iPod on. T.I. Talkin' to You. I'm so incredibly excited for the day and music I burst into tears. Haven't been this excited in 5 years. I remember the exact class too. It was a few weeks before my pops passed away. Need to calm down so no one calls the cops on the crazy black man pacing at 7:10am
Get to the field early to do some extra mobility work, shoulders ache from not doing enough prehab & need to burn off some energy. I get my lacrosse ball and superband and get loose. 7:30 I go inside and bring out a 24kg bell and Coach Dan John's chair. 7:35 and I'm on the field doing a dynamic warmup, iPod is loud and I'm starting to relax. 8am team warmup and technique test I'm very calm. Buddy asks ,"what about the claps?" not yet we don't need that energy yet.

We each go through our technique tests. I nail them without a hitch. Feel great
Coach Dan John gives us 5 minutes before the snatch test. I pull out the iPod  and play the Re-Up Gang intro, always gets me where I need to go! I get even calmer, very loose, bouncing
I gather the team before we get started and lead "2 claps"! Master RKC Brett Jones is near us again and joins our circle. Go time!

I give the 1st 3 up a pound and tell them it's easy. I yell to the group the quote from Master RKC Dave Whitley,"what do they call the person that finishes the snatch test in 4:58? An RKC! Next 3 up, my turn! Daps to my teammates and tell them it's easy, just like practice. I'm incredibly calm. I give myself 2 claps and grab the bell. Light! 1 minute down I'm at 27, never gone faster than 24 in a minute. Rep 30-35 I let out a laugh. I feel great. I go 70 reps before setting the bell down. 2 claps I pick it up and finish out 5 & 5 to the finish. I laugh at 100 and hold the bell over head before putting it down. I don't care about the time but have more than enough time to cheer on my teammates. Last time I heard was 4 minutes, I guess I finished 15 seconds or so later. Personal Record! I wasn't trying to, just felt really good.

I cheer the rest of team Dan John on and RKC Assistant Tim asks, "did you do your snatch test?" I say yes, he can't believe I have so much energy and bounce. Testing is done and back to the hotel for a marketing lecture by David Whitley. He gave several great ideas (kettlebellsnyc.com coming soon!!!!!)

A few words about our victims workout and off to lunch. My victim was an HKC, just got it in July. She says she's not ready for RKC so I say there's a special cert just for her next week in Piscataway NJ. She laughs and I know it's going to be a good session. We go over floating the bell and clean being a swing. For the 10 minute workout I chose 30 seconds each 2 hand swing,farmer walk, plank, farmer walk.We get through and she enjoyed our session 1 more hurdle the Graduate Workout.

2 different sized bells a 16kg & 24kg 1 clean,5 presses, 10 swings,5 steps, across the field. RKC Mark Snow comes up to me half way down the field and says ,"Ari they need you". I sound off as loud as I can, trying to motivate myself as well as others. All the RKC candidates get to the other side of the field. Workout done and we gather for an RKC chant! We have team meetings and get our certificates. Coach Dan John hands me my certificate and thanks me for my energy, once again I'm humbled and thankful.1 last 2 claps with the team and an RKC chant.

I head inside the gym to receive my RKC instructor shirt. I walk over to Master RKC Brett Jones and shake his hand to thank him. He thanks me for the energy I brought to this weekends RKC. I'm extremely humbled by this. I'm looking forward to being a part of the RKC community. I leave the gym staring at my certificate I walk back to my room and collect my thoughts. This was truly an incredible weekend. This is just the beginning!

Pharaoh out!