Girevoy Sport and Kettlebell Fitness

This is the week to get back in the swing of things as my work schedule has given me six days off!  Sort of like a mini-vacation. 

As a result, I’m taking advantage of the free time to get my kettlebell workouts back on track (Mon-Wed-Fri), and to have my wife join me. 

As it’s been a while since she used a kettlebell, I decided an easier kettlebell fitness workout might be in order for her.  After perusing the list of sample workouts and exercises included in the WKC Kettlebell Fitness manual, she decided that the “Brooklynite” might be a good way to ease back into working out.  I convinced her to start with the AKC 8 kg, however she wanted to start on level 4 as she thought level 1 might be too easy (and she was right!).

The kettlebell exercises in the “Brooklynite” consist of the clean, the press, and the clean.  Level 4 only allows 30 seconds of rest between kettlebell exercises, so it’s a fast-paced workout.

I stayed with my Perform Better 20 kg and continued with the “Redwood” workout at level 4.  As a reminder, the “Redwood” consists of the kettlebell pushpress, the half-snatch, and the long cycle push press.

After a slow warm-up with the Rmax Kettlebell Foundation series (to show my wife the different moves) we set the Gymboss timer up, chalked our kettlebells and got to work. 

Level 4 requires shorter rest periods and as a result, the time spent moving the kettlebell seems longer (heavier?).  The goal here, is to work up the levels to where we’ll be completing 3 minute sets with very short rest periods.

For those interested in training for, or cycling into, Girevoy Sport, the strength/endurance base built by the Kettlebell Fitness system will allow the trainee to shift his/her focus to the Snatch, Jerk and Long Cycle and have their numbers already in the range of “ranking” in the AKC system. 

I really enjoy using the WKC Kettlebell Fitness system, as it’s easy to plan and execute my workouts, especially knowing that it’s only going to take 30-45 minutes.  Furthermore, while the system focuses on light kettlebells (8 kg for beginner women and 12 kg for beginner men), the exercise choices allow for using heavier or lighter kettlebells depending on where the lifter’s strengths and weaknesses lie. 

For now, I’m sticking with my 20 kg kettlebell.  However, as I progress to level 5, I’m considering switching to my 24 kg bell for my half-snatches.  Presently, my goal is to complete the “Redwood” at level 20, and then test myself using the GS lifts and try to rank myself.

With that in mind, I’ve been practicing the three GS lifts for short sets on my off-days or when I just happen to be walking by my kettlebells.  Once I shift over to Girevoy Sport training, there’ll be less of a learning curve as my muscles will be ready for the different movements.

Next up, level 5.

And if you haven’t picked up Scott’s Kettlebell Foundation DVD series, I strongly encourage you to do so.

Click Here!—->

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Saturday.  November 15.  2008.  The “Redwood” level 3.

I worked graveyards the previous night and woke up after about 5 hours of sleep.  I warmed-up with the Kettlebell Foundation series which prepared my muscles and joints for the workout to come.

After chalking my PB 20 kg kettlebell, I set my gymboss timer to tone at 1 minute intervals. 

I hit all my rep goals with the “Redwood” taking 36 minutes at level 3.

Next workout on Monday at level 4.  My goal is to maintain my workout schedule throughout the Holiday season and to see how far I can progress through the levels before the year’s end.

Thanks to Calacademy.org for the photo:  http://tinyurl.com/6bk6og

I woke up at 2:00 p.m. after working all night and decided to get a workout in before eating.  I’m still working on the “Redwood” kettlebell fitness workout and stayed at level 2 today. 

I began with Scott Sonnon’s warm-up from his Kettlebell Foundation DVD and wouldn’t you know, had no elbow issues as I’ve been experiencing lately.  Scott’s stuff works!  Some of it looks a little goofy, but once you implement it, you realize why it’s so effective.

I used my Perform Better Elite 20 kg kettlebell and made all my target reps within the time limits.  Again, using the GymBoss timer is essential to getting the most from these workouts and really makes things flow smoothly.

Time to move up to Level 3!

WKC Kettlebell Fitness Fun

I just finished re-painting one of my AKC 32 kg kettlebells and needed to give it a test drive, so after 3 “Redwood” workouts, I decided to throw some heavy weight around for fun.

Rack Reality Check

I set up my three exercises with heavy (32 kg) cleans to start, followed by the half-snatch (20kg) and finishing with the long cycle clean and jerk (also with the 20 kg). 

Without divulging the WKC program (because I promised I wouldn’t), the exercises were performed with rest periods between them.  However all reps for a right hand set were performed, followed by a rest period, followed by the left hand set and a rest period.  Get it? 

There are no great secrets here and a quick Google search will reveal any set/rep scheme ever designed by man or woman.  However, the WKC program will guide you through those set and reps with designated numbers for each as well as designated rest periods. 

If you like to dream up your own stuff, do so.  If you like to follow a program designed by a ranked Master, then this program is for you.  As one who has only recently come into the Girevoy Sport arena, I am still learning the nuances of spending “time under the weight”.  There are many different opinions out there and each has its own merits.  However I’m not a fitness professional and don’t always have the time to conduct research and translate articles, so I appreciate having a guide to follow so I can maximize my time.

Roasted Forearms Anyone?

Starting with 32 kg cleans will really pump and blast your forearms if you’re not used to the weight.  As my grip began to weaken, I was forced to check my rack on every rep, trying to dig my elbow into my iliac crest.

The half-snatch is a snatch on the upswing, followed by lowering to the rack, then down into the backswing.  I used the 20 kg for this exercise and really had to focus on the rack again, as my grip and forearms were still smoked from the cleans.

Once I hit the long cycle clean and jerk, I had to make every rep count and pause a bit longer on the rack for a brief rest.  A proper double-dip also helps move the weight smoothly.

I finished the workout in 52 minutes and had a good sweat going. 

Back to the “Redwood” next week.  Have a great weekend!

There’s been a lot of discussion on some of the non-DD forums regarding the World Kettlebell Club’s soon to be released Kettlebell Fitness manual.  While the WKC has been promoting and teaching their fitness methods, they have been slow to release their written version.

Recently, Rmax Gym released the Official Kettlebell Foundation DVD Series from Scott Sonnon, AKC Master Coach.  The 3-DVD series shows breathing techniques, joint mobility warm-ups, 12 kettlebell lifting techniques and finishes with compensatory cool-down exercises.

Scott’s technique instruction is very detailed, and the Foundation DVD series is a must for those without access to a coach.  I highly recommend it and you can get your copy here - Official Kettlebell Foundation DVD Series from Scott Sonnon

Scott released his DVD set with the blessing of Head Coach Valery Federenko, and while it’s great for technique instruction, it leaves out specific program design.

Recently, American Kettlebell Club coaches were offered a pre-release version of the World Kettlebell Club Fitness Manual.  Having ordered the Foundation DVD series, I wanted the complementary Fitness Manual to go with it.

The AKC has asked that the details of the manual be kept hidden until the actual release date, so I will honor their request in my review. 

The pre-release manual contains descriptions of the 15 exercises used in the WKC fitness system, a section on kettlebell terms and definitions, a description of the program itself, 8 sample routines for beginner, intermediate and advanced Gireviks, and ten pages of the WKC fitness workout log.

I decided to give the program a test-drive and being from Northern California, chose the “Redwood” program to get started.  The programs are set up in such a way that the lifter chooses 3 exercises and a “level” to train at.  Each of the 20 levels specifies the time spent at each exercise and the rest period.

The Fitness Manual also specifies that the lifter use either an 8 kg or a 12 kg kettlebell.  All the exercises are designed for one kettlebell, to keep the cost of training down and to simplify the technique.

I have a pair of 12 kg AKC kettlebells, however the 12 is a bit light for me, especially since I completed the 5000 rep kettlebell snatch challenge with a 16 kg kettlebell.  So to build up my strength and endurance level, I’m using my new Perform Better 20 kg bell that I reviewed last week.

I did decide to start at Level 1 though, and work my way up the levels.  I began on October 30th with my first workout, and did my second one today.  The workout took just under an hour, and I used my GymBoss timer to keep me on track.  If you don’t have a GymBoss timer yet, you can get one here -
Gymboss Interval Timer

After my first two workouts, I’ve met the level 1 goals, so for Wednesday, I’ll move up to level 2. 

I invite you to check back in and see how the WKC Kettlebell Fitness workouts are going and if you’ve been training with the WKC Kettlebell Fitness system, please feel free to comment on your experience with the new programs.

Perform Better Competition-Style Kettlebells VS. AKC Competition-Style Kettlebells

One of the key issues with those of us participating in Girevoy Sport has been the initial cost of competition-style kettlebells.  While the American Kettlebell Club has been the main source for this style kettlebell, they have also suffered from quality control and supply issues at various times.

Further, the cost of a competition-style kettlebell is well above that of a basic-style (Without getting into which kettlebell is a traditional style, I’ll call the basic black version the Dragondoor, or DD style) kettlebell.

The design of the competition-style kettlebell is essential for proper execution of the three Girevoy Sport lifts - Jerk, Snatch, and Long Cycle Clean and Jerk.  While a Girevik can certainly train with the DD- style kettlebell, the difference in grip position, particularly in the rack, will certainly confound the Girevik not used to training with a distinctly open “horn” as is found on the competition-style kettlebell.  In a competition, this could mean a significant difference in number of reps completed due to the difference in style of the kettlebell handles.

Until a few weeks ago, Gireviks interested in training for Girevoy Sport faced a limited choice when ordering competition style kettlebells.  Gireviks could order from American Kettlebell Club, USGSF, or through suppliers in Europe or elsewhere (Planet Achyball?).

Now, Perform Better, a Rhode Island-based fitness training and equipment company, has come out with their own version of competition-style kettlebells in four sizes, 12, 16, 20, and 24 kilograms.  The prices are near the American Kettlebell Club kettlebells, but still less after shipping by about $20.00.

I have been interested in a cheaper alternative to the American Kettlebell Club’s Pro Grade kettlebells for some time.  While I have a complete set of American Kettlebell Club kettlebells I received after attending the American Kettlebell Club certification in March 2007, I’ve wanted to buy a couple “in between” kettlebells to my complement my training.  Since receiving my American Kettlebell Club kettlebells, I’ve purchased one of their pink 8 kg Pro Grade kettlebells for my daughter.

The American Kettlebell Club kettlebells are color-coded by weight.  (In the picture, Pink kettlebells are 8 kg, Blue kettlebells are 12 kg, yellow are 16 kg, purple are 20 kg, green are 24 kg, orange are 28 kg and red are 32 kg.)  These are the same colors and weights used for Girevoy Sport competitions. 

These first American Kettlebell Club kettlebells had a rough finish to them and the handle size on my 24 kg kettlebells was different.  In addition, one of my 16 kg bells had a loose piece of slag knocking around inside it.  As far as I was concerned however, the finish does not affect the way I lift the kettlebell, and the loose piece of slag never bothered me nor do I think it affects my lifts.

At any rate, American Kettlebell Club bells have improved a bit since then with the introduction of their Pro-Grade competition kettlebells.  The handles are now uniform in size and come pre-sanded.  The lack of paint on the handle provides an adhesive surface for chalking and means less work for the Girevik to prepare the kettlebell.

Perform Better Introduces An Alternative Competition-Style Kettlebell

After reading about Gireviks speculating on the quality of the Perform Better competition style kettlebells versus the American Kettlebell Club kettlebells, I decided to purchase a 20 kg Perform Better competition-style kettlebell and see for myself what the difference was.

On 10/16/08, I placed my order for my Perform Better competition-style kettlebell and received it on 10/23/08, within the 7-10 day shipping advertised.

The kettlebell was packed inside a hard foam mold inside a cardboard box, and appeared to be packed exactly like the last American Kettlebell Club kettlebell I purchased.

Notice that the colors of the Perform Better kettlebells do not correspond to the competition colors of the American Kettlebell Club Pro Grade kettlebells.

The 20 kg kettlebell is painted a uniform silver color, including the handle.  The surface of the kettlebell is very smooth, and unlike the American Kettlebell Club kettlebell’s rough texture, I found no dings, dents, or surface imperfections on the Perform Better kettlebell.

I placed the 20 kg kettlebell next to my 24 kg kettlebells and compared the handles for thickness and shape.  (While my 24 kg kettlebells are not Pro-Grade bells, I do have an 8 kg Pro Grade and the handles are comparable in size).

As the photo shows, the Perform Better handle is roughly the same size and shape as the American Kettlebell Club kettlebells.  In fact, it falls right between the thick and thin handles of my two American Kettlebell Club 24 kg kettlebells.

As I’m going to be chalking the handles, I decided to remove the paint on the Perform Better kettlebell handle and see what was underneath.

I first tried a citrus-type paint stripper, however it had little effect on the paint.  So with a little help from a grinder and sand paper, I had the paint off in about 5 minutes.  The handle underneath was almost as smooth as the painted version, with relatively few pits and gouges.

The real test was going to be if the chalk would hold.  As the photo on the right shows, the chalk went on and stayed on throughout a set of 50 snatches.  I would rate the handle comfort to be equal to American Kettlebell Club’s Pro-Grade competition kettlebells.

The Comparison Results

All-in-all, the Perform Better competition-style Kettlebells are a worthy alternative to the American Kettlebell Club kettlebells.  While purists may be put off by the alternative colors of the Perform Better kettlebells, I believe they may be a cost-effective alternative to use as training kettlebells.

The design difference between the American Kettlebell Club and Perform Better kettlebells is so slight as to be unnoticeable during use, and the quick shipping by Perform Better may make them attractive to gyms or trainers wishing to purchase multiple sets of a particular weight.

The downside to the Perform Better kettlebells is the lack of variety in weight sizes.  The American Kettlebell Club has a full range of kettlebell sizes from 8 kg (17 lbs.) all the way up to 40 kg (88 lbs).

In addition, the colors of the American Kettlebell Club bells are the same colors used on the kettlebells in Girevoy Sport competitions.

Finally, the American Kettlebell Club Pro-Grade kettlebells come with handles pre-sanded, which means that as soon as you pull your bell from the box, you’ll be able to chalk it up and start lifting.  The savings you’ll earn on the Perform Better First Place Elite kettlebells will mean that you’ll have to do a little work removing paint before chalk can be applied.

With the introduction of the Perform Better First Place Elite competition style kettlebells, aspiring Gireviks or kettlebell enthusiasts have a suitable alternative to the other competition-style kettlebells available.

I encourage readers to check out the Perform Better and American Kettlebell Club web sites for further information:

Perform Better:

www.performbetter.com 

American Kettlebell Club:

www.americankettlebellclub.com

At 9:32 p.m.  My 5000th rep in the WorkoutIQ kettlebell snatch challenge. 

What a relief!  Since I started the challenge, I’ve been averaging between 200 and 600 snatches a day.  I started a couple weeks late and had to make up ground quickly.  After trying large sets of 100, I settled on sets of 20-25 done throughout the day.  But when I realized that other events like work and family time disrupted my snatching (or my snatching was disrupting my family time), I went to sets of 50 to build up the numbers.  Once I settled on 50, I tried to do two sets per hour until I got several hundred reps under my belt.

If I had the extra two weeks to do it, I think I’d try the challenge with my 24 kilo bell instead.  Although the 16 kilo was plenty of weight when I was fatigued from the earlier sets or tired from work.

In addition, the extra two weeks would probably have prevented a bit of pain I have in my inner right elbow now.  But I’m chalking that up to overuse and poor form.  When I concentrated on snatching the bell up my centerline, the elbow pain went away.  If I let the bell drift out a bit, the pain would come back.  And no pain at all on my left side.

So that’s it.  I have to post on the WorkoutIQ blog, and then I’m taking the weekend off. 

The plus side?  My “wind” is better and my shoulders are certainly a bit bigger.  I’ve learned to smooth out my snatch form, and realize what I have to concentrate on while snatching.  Further, I definitely need to improve my grip strength to go for many reps per side (50 or more), however the big numbers don’t seem impossible to get anymore.  I’ve also learned how to settle my breathing down and get into a rhythm. 

The down side?  My hands hurt.  I didn’t have any problems with ripping calluses, as I took extra care to use Cornhuskers and the “corkscrew” technique helps, as does the proper “hook” grip.  However, the change in seasons has made my skin more dry, and by the end of the night, my fingers really ached as I got into the last reps of the night.

I’m going to start training with the AKC kettlebell fitness program, and I ordered the RMAX/Scott Sonnon kettlebell fitness program, so I’ll be trying, testing, and comparing the two head to head over the Fall and Winter months with my family.

In addition, I ordered a 20 kilo Perform Better Competition kettlebell and will be doing a head-to-head comparison with the AKC bells I have.  I’ll post my comparison as soon as I get the PB kettlebell.

Enjoy the weekend!

Since my last post I’ve been able to knock the reps down to 700.  Remember that I have to complete the 5000 by Friday.  I’m almost there!

I came across the following update on bottled water and thought I would share:

http://green.yahoo.com/news/ap/20081015/ap_on_sc/impure_bottled_water.html

It seems some bottled water isn’t any more “pure” than tap water.