Classes, training, finally moved!

So it's been a long October, and we're finally on the other side of it and mostly settled in Cambridge. I've started offering one on one training as well as small group training in the mornings at Redline Fight Sports right in Central Square. I'm very excited to be able to offer this training in the mornings from 6am - 12pm Monday through Friday. I enjoy working with all levels of fitness and experience, and would love to add a few more clients to my roster to help towards their goals. If you are thinking about taking your HKC, or just would like to learn how to use one of the best tools for getting leaner, developing strength, and losing fat, contact me! In more personal news, I'm currently evaluating whether or not I am going to retake the RKC in California in February, or in St Paul in April, choices! We'll see how it all works out!

Moving Time!

Hello my readers, just wanted to let you know that the Girevik headquarters is moving this weekend so posts will be sparse. We'll be back up and running, hopefully with some videos and more workouts as soon as I am settled in my new digs. We'll also have some great news about 1 on 1 training and possible future classes in the Central Square area! Stay Tuned...

9/21/11 - Training

Started off with some deep weighted squats and foam rolling with the rumble roller to help my left glute and right knee continue rehab. Then the RKC mobility cycle (halos, neck mobility, shoulders, elbows, etc) did the 20 minute portion of this workout from Tracy Reifkind and loved it!

I really want to get into using a gymboss more for intervals, and this really allowed me to feel the 15 second intervals, and how much work was possible within them. I did it with a 16kg today to get a feel for the timing. I'll most likely try it all the way through in a few days with the 16 again, then move to a 40lb or so, just to make sure I'm not utilizing my shoulders at all. I definitely got a nice float at the top of my swings, and enjoyed getting into the transfers and feeling  that weightless moment when I could just switch grips without an issue. Also really worked on my breathing, which is a big one for me. I always forget to breathe!

Once we're moved and settled I'll work on videotaping some of my practice sessions to explain better what I am doing, but for now, no one wants to see my messy pre-move apartment. I'll have to get a few shoots in our new apartment in the outdoor courtyard, it looks like Hogwarts!

Now for some PVC pass throughs, a shower, and work!

A Great Article on Deception and Performance

I found this article through the Twitterverse and the lovely Jen Sinkler, fellow RKC attendee and curator of the Survival of the Fittest community on Facebook.  It highlights how when challenged by an avatar, cyclists will perform above their perceived previous best efforts.


A Little Deception Helps Push Athletes to the Limit

This reminds me of a great talk given by Pavel at the RKC. He asked people to give a full effort, in the case of his example, at a hand squeeze. Then he asked them to give a 50% effort, then an 80% effort. In every case, when they gave the 80% effort the actual hand squeeze was HARDER than the "full effort" squeeze. What does that mean? Well, it definitely seems to mean we underestimate ourselves pretty frequently, but it also means that language is a key part of getting the maximum effort out of clients and athletes. I've used percentages in running drills before, I'll make sure to integrate them into my other training into the future!

All I have...

Is three kettlebells and a jump rope, and me. Time to train on a beautiful morning, since sleep was escaping me.

Fortune Cookie

"If you keep too busy learning the tricks of the trade, you may never learn the trade"

So true. Just keep practicing the basics. A good foundation of skill is the biggest "trick" of the trade.

First Steps

Did a lot today. Had an important conversation with my friend Rich about my direction and the direction of Mountain Strength CrossFit, took a long introspective walk, got a mani/pedi, ran some errands (quarters for laundry tomorrow) and realized that today is just the first step. So I grabbed the gymboss, did a joint mobility warm up, and went through:

6 rounds of:
30 seconds - 10 2 handed swings for form, nice and slow, working on the "float" at the top
30 seconds - Plank position hold.

I had considered only 5 rounds, but I felt as though I was holding the planks well. It only took that last round for me to really feel my abdominals and glutes fighting with that plank. Which obviously means... more planks!

The big goal here is to hold the plank as I would a kettlebell in the cleaned position. Rib cage locked in, glutes tight, elbows and forearm as one with the side of the body, abs and quads tight, and lats pressing back and down into my back pockets. These felt good. I need to take care to park the kettlebell after swings correctly and complete the back swing as instructed so no one knows that you're stopping until you park that bell.

Now to get ready for work!