Active Escapes

No kettlebell during vacation?

2010-11-28T06:14:00.002-05:00

Just got back from my honeymoon from barbados. We stayed at an all-inclusive resort. The food was great and fresh and offered manageable portions. Their so-called "fitness center" was far from being stellar. Just your old school cardio equipment, ancient nautilus machines, standard benches and dumbbells. The heaviest dumbbell was less than 12kg, 25lbs. What am I to do with just this and no kettlebell? Well, there is plenty to do with just giving space...which was limited.

Dead lifted: 5 reps x 5 sets of 200lbs

Punching bag and gloves: 2 mins intervals of left/right and right/left combos, with feet constantly moving

Turkish Get Up: 2/2 x 5 with 25 lb dumbbell

Snatch: 10/10 x 5 with 25 lb dumbbell

Sprints with five fingers shoes: tennis court did sprint drills along the lines forming a "M" back and forth 15 secs x 6

Felt great and worked during this workout!!!

I recommend folks join the club and break away from mindless exercises!!! Get FOCUSed!!!! and do things well!!!

-Manh

Kettlebells for sale!

2010-10-23T09:41:00.002-04:00

We've got Kettlebells ranging from 15lbs to 50lbs for sale, as well as foam rollers and sticks (myofascial release sticks). Also, essential Dragon Door reading material--The Naked Warrior, Enter the Kettlebell, and Power to the People.

Kettlebell Training - Physical AND Emotional

2010-10-11T13:59:00.011-04:00

Anyone who has spent any time with kettlebells knows all about the physicality of kettlebells. Pound for pound there is really nothing that even comes close the efficient effective qualities the kettlebells possess. But for those of us who have gotten familiar with the kettlebells, and have done our time practicing and burning through programs and moved on to a deeper understanding of what the kettlebells have to offer, we know that the physical aspects are really just one part of the training.

When I talk to athletes or anyone in general who likes to perform well, one of the things I like to point out is how kettlebells are great for the amount of hard work they provide, but just as important is how they also in a very short period of time can bring you right up against your quitting point where you get to decide for yourself if you want to push on, or bail. Now this is an important state to get familiar with if improving performance, at any level, is to be achieved. That is the difference between those who do and those who don't; those who do, in the heat of the moment, choose to dig in and push on through to the finish line.

For me, I relate it to skiing a steep, super long, difficult chute in waist deep powder........you are lovin' it, it's what you have always wanted, but it's long with no real way out so you have to be able to dig in and get it done! You have to be able to call on a deeper more primal part of yourself that knows it will survive. It's intense, but for those of us looking for peak experiences it's something you have to get use to. Kettlebells can get you use to that feeling, and they can do it for you in your living room!!!

Anyone who has done any long swing or snatch sessions knows exactly what I mean. If the program calls for multiple sets of swings with little rest for 10-15 minutes, and you do them all like you mean it, you WILL reach a point where you start to wonder if you will be able to sustain your pace until the end of the segment. Usually somewhere around 2/3 of the way through you start thinking, "this is gonna be hard to finish!" It's at that moment that the learning happens. This is where you find out what you REALLY can do. This is where you learn what intense REALLY feels like. This is where you find out what work REALLY is. This is where you also learn that you will survive and recover and live to do it again another day. Getting use to this feeling is as important to performance as having physical skills.

So as you progress in your kettlebell practice, and as you feel yourself getting stronger, remember that how far you go really has little to do with the kettlebell, and a lot to do with what is going on inside your head. If every time the kettlebells present a challenge you back down, then yeah, you will still probably be stronger than most people you know because they probably don't play with kettlebells; but you WILL have trouble reaching higher levels of performance. Your ability to suffer gracefully is really a bigger factor at the higher levels of performance than anything else so it is something that you must train. You must train yourself to be unaffected by the metabolic upheaval that a worthy physical challenge presents. You must find a way to experience this feeling on a regular basis so that when it happens in your everyday events you are able to adapt and overcome. Handling this feeling is literally a SKILL that you must refine. It truly is the difference between good and GREAT!!!

So grab those kettlebells, crank out a long round of swings, snatches, long presses, whatever.........and learn to smile in the face of struggle. Learn to do that and you will be the last one standing! Enjoy the pain comrades!!!

Power to you,
Cabell

The Western Disease

2010-10-09T11:04:00.003-04:00

Symptoms include:
Poor posture; obesity; lack of mobility; lack of stability; poor flexibility--weak. Now, it's not entirely your fault. Our culture encourages these things. The television is on ALL the time, so you spend free time sitting on the couch watching it. Portions just keep getting bigger and bigger, and in our bigger-stronger-faster culture we have developed ways to make food more effeciently, but at the cost of quality.

So, years and years of doing sitting on the couch, watching TV, eating crap food leads to, well... you see the picture. This of course compounds and snowballs until it's VERY hard to reverse what you've done to yourself.

Thankfully, the body is an amazingly versatile and adaptive organism. Little changes every day will make all the difference. Instead of sitting on the couch while you're watching television, do some mobility work. Work your hips, you need it, desperately. Spend some time in the bottom of a squat: heels planted, butt back and down, chest up, pushing your knees open to the side. Twice a week, exercise. I'm not talking about hopping on the elliptical or treadmill. Don't let yourself be fooled, if those worked all that well there wouldn't be only out of shape people on them. Learn how to properly squat and deadlift, they will do more for you than you know right now. Instead of ordering the pasta when you go out, get meat and veggies--not deep fried. Seriously, don't go all vegetarian on me because you want to lose weight. You need protein. Animal protein. Drink water instead of soda. When you go to Starbucks get COFFEE instead of a milkshake disguised as such.(This point I'm rather adamant about, mostly due to my slight addiction to wonderfully roasted coffee).

Little changes here and there. That's all I'm asking for, not a complete lifestyle change. Eventually, the positive and healthy things you do for yourself could snowball as well, as you start to love the way it makes you look and feel. It all starts with a few minutes a day and then consistency over time.

-James

Favorite Posts

2010-10-05T20:32:00.002-04:00

Hey guys, I wanted to know if there's a particular post that we've done so far that anybody really liked, or wanted to know information about, or just wanted to have a second edition of it. Post your thoughts to comments!

-James

Relax into stretch

2010-09-29T15:57:00.007-04:00

I stretched for years....then I learned to relax and get loose!

One of the steps in going from average stretching techniques, and therefore average results, to superior techniques is learning that muscle length is more about letting the tissues relax and let go than it is about stretching the tissues like rubber bands. The pros know that simply pulling on tissues a while is NOT the best way to gain range of motion. They know they must learn to relax (not to be confused with comfortable and happy).

If you start with a bad premise you get nothing but bad results.

The garbage premise is: In order to make the tissues longer you must stretch them.

The truth is the muscles are already long enough.....they just don't know it. The trick is in learning the skills necessary in order to allow the muscles to relax to their full potential. Most of us are carrying around so much low level tension that we don't even know what fully relaxed is. So we must learn how to release it.

That's right, we have to learn how to do it. This again is another example of how everything we teach at Active Escapes is a skill. Strength is a skill. Endurance is a skill. Mobility is a skill. Flexibility is a skill. I prove this to students all the time when I get them drop into a rock bottom squat or touch their toes for the first time since they were a kid......and I do it in 15 minutes! There is no way I could do that if I had to wait for their tissues to grow longer. By using the Relax Into Stretch and the Forced Relaxation techniques, I use natural nervous system responses to down regulate the stretch reflex and, presto, the muscle relaxes and the joint moves further. We do magic, not miracles.

The difference between the good and the great is that the great ones do the basics just a little bit better than everyone else. If you want to be great, quit yanking on your muscles like piano wires and learn to Relax Into Stretch!

-Cabell

Join the Culture

2010-09-29T11:51:00.008-04:00

When it comes to getting fit and resilient most people realize that they are going to have to train more and train more often, and then do that for a long period of time. The problem is that for beginners and for those just trying to get back into a routine having the motivation to get it done is not always easy. By yourself, it's easy to be into it this month and then start to slip the next (even if you are not a beginner). It's easy because most of us are surrounded by people who have no idea what real training is. We are surrounded by people who can't move at all, by people who when they do move move poorly, and by people who actually think 30 pounds is heavy! Hanging out with these people makes it very easy to start to believe that, just like them, "I am doomed to weakness and injury."

Fear not! We are here to help. Part of becoming fit is the training, but another large part of the equation is joining a new culture, one made up of people who are strong, fit, capable and are proud to show it. Active Escapes is a school of strength where we teach students how to tap into themselves and discover skills they never knew they had. But it is also a culture of healthy, resilient people who don't even bother to join in on the average conversation about exercise because we know the average person has no sense of the levels of fitness we aspire to. I have multiple students in their 70's for instance doing drills with 40, 50, even 70 pound kettlebells in their hands.....weights their peers can only relate to by thinking about how much it would hurt them to try themselves. It's simply a cut above everything the average person knows and therefore they can't relate.

So if you want to join us at the front of the pack, you will need to train and train regularly. But, you will also have to leave the old weak culture behind and join a new one - one that does not settle for the soft life the average person leads. Get yourself involved - attend the kettlebell classes, buy some books and DVD's, get on the blog, go to youtube and check out the kettlebell drills (search "keep2movin"), visit our facebook pages, etc. Practice alone is good, but to get over the top you need to surround yourself with like-minded people. Come join in, become a comrade, you will stand out among your friends. I guarantee it!

Power to you,
Cabell

Full Body Power - The Athlete's Weapon

2010-09-29T10:59:00.004-04:00

What is it about great athletes that stands out when you watch them? Is it their bulging muscles, is it how much they can bench press, is it that they can go for an hour on the treadmill? No, none of those things matter at all to top level athletes. What elite athletes are looking for is the ability to perform, and to be able to do so efficiently and effectively. This means they are looking to move smoothly and almost effortlessly while managing to create enormous levels of power. They are looking to drive a golf ball 300 yards. They are looking to serve a tennis ball 130 mph. They are looking to release large amounts of energy in a very short period of time. They are looking to find ways to create more full body power in everything they do. That's the thing that stands out when you watch the best athletes do their thing.

The biggest problem I see in the average person's approach to training is that most will, due to a lack of information and understanding, head to the gym and jump right into a bodybuilders workout model. You know the one, some basic "cardio" and then on the machines - leg curls, leg extensions, etc. - and maybe a few free weight exercises - curls, bench press, etc. The problem is that no top level coach would ever have his or her athletes doing these routines. Programs like that are great for body building and maybe getting a burn, but due to the isolation of the muscle groups, it does very little towards teaching your body to move and operate and a single powerful unit. In fact it actually facilitates disassociation of body parts which is the opposite of what an athlete wants.
See, great coaches and athletes know that having muscles on your body does not equate to top performance. They know that the ability to create energy and then project that energy towards a single effort is way more valuable. Training in isolation is in fact almost the worst thing you can do if you are trying to milk every last ounce of power out of your body and do it without putting on any extra weight to have to carry around (which is very inefficient). An athlete is way more concerned with what their nervous system is doing vs. how big their muscles are. An athlete whats to train to create perfect orchestration of movement without any wasted effort. They are looking to make energy, store energy, and then release that energy towards a single target. They are looking to overpower the opponent.

Enter the kettlebell.

Kettlebell training the way we at Active Escapes and the RKC teach it is about just that, learning to get strong and create full body power. Period. Kettlebell drills are designed to force you to learn to recruit all the stored energy in your body and then direct that energy into the kettlebell and out of your body. Learning to train with kettlebells really has nothing to do with building muscles and everything to do with learning how to suck everything out of you that you have to offer. It's about learning to harness the power of your nervous system and then release it, uninterrupted, from your body. It's about learning to be comfortable and sturdy in the face of struggle. It's about learning to hold your ground regardless of the intensity of the moment. Any of that sound like something an athlete might want?

So if bodybuilding is your gig, have at the machines. Pump those curls. Knock out those bench presses. Best of luck. But if improved performance through improved athleticism is your goal, leave the old models for the amateur's and start learning how to actually use your body. Get yourself some kettlebells and learn how to use your entire body in everything you do. Discover the power inside you just waiting to be released. Tap into - Full Body Power!

Power to you,
Cabell

James's workout 9/21

2010-09-21T20:25:00.002-04:00

Warm ups, then 5x5 deadlifts at 235.

Easy, light. It's the most I could fit in today, and frankly, I'm tired. I trained Muay Thai and Brazilian Jiu Jitsu consecutively last night, and I've got a BJJ tournament in October, so I'm keeping my outside work light and short, conserving my energy for more time on the mat. I'm fairly confident no one will beat me because I wasn't strong enough or had enough conditioning to last on the mat, so my focus is almost entirely on improving my submissions. I'll keep you all posted on anything that I feel is worth noting.

-James

Youtube Videos

2010-09-13T08:53:00.002-04:00

If you want to see examples of all the basic drills, go to youtube and search "keep2movin."

Or click here:
http://www.youtube.com/user/keep2movin

It's not about the kettlebell

2010-09-13T07:56:00.005-04:00

Kettlebell training is without a doubt the best way to build full body mobility, strength and power....but let's remember that the kettlebell is just a tool. That's it, it's just a tool. It just happens to be the best tool for the job, but still just a tool.

The first thing a candidate hears when they attend the RKC (Russian Kettlebell Challenge) certification workshop, or when anyone comes to Active Escapes is....."it's not about the kettlebell, it's about how the kettlebell makes you move." And there's the magic. Kettlebell training is super efficient and super effective not because you throw kettebells around, but because kettlebell training, at least the way Active Escapes and the RKC teach it, is more about restoring and improving natural human movement patterns. The kettlebell, more than any other tool gives you unique feedback about what is and what is not working in your body. And because the feedback is so precise, the kettlebell allows you to fix literally any problem you may have.

The kettlebell teaches you how to find and use your hips. It teaches you how to stabilize your shoulders to protect your rotator cuff. It teaches you how to make and use tension and relaxation. It teaches you how to find, create, and use space within your body.

At first glance these qualities may seem inconsequential to someone who just wants to drop a few pounds and get a good workout. But unless you realize that you are only as strong as your weakest link, and then take active measures to find and fix that link, you will never achieve your ling term goals, because you, like most people who start working out, will get injured at one point or another.

After learning how to use the kettlebell to improve your movement, you will feel like a kid again. The kettlebell will transform your body. You will move better, look better, have better posture, more confidence, be more resilient, and will continue to perform well for decades!

You will lose gobs of useless body fat. You will develop a lower back of steel. Your legs will become wiry and springy. You will develop muscle like an athlete, not the bloated, puffy bodybuilding type. Instead it will be usable functional muscle in all the right places - hips, legs, abdomen, shoulders, and arms. For women, you will find your body's natural great shape, curves and all. For men, you'll develop that broad shouldered look and maybe even those famed "washboard abs" if you cut back on the cheeseburgers and do enough snatches.

The kettlebell will transform your life.....but remember.....it's not about the kettlebell.

-Cabell

The Squat (revisited)

2010-09-11T11:04:00.002-04:00

Dave Tate once said "Do you want to know the best exercise, ever? Give me twenty bucks... The squat. No, you can't have your $#%^ing money back." Dave Tate is the founder of Elite FTS, a former professional competitive powerlifter, and an incredibly strong individual. There is virtually nothing in your body that isn't involved in a proper, full depth squat. Someone I know, knowing that I was a trainer, asked me what my best abs exercise was. This is one of the most common questions among people who don't understand strength training. I told him that heavy squatting is some of the best core training you can get. After a few seconds of awkward silence and skeptical looks from him, I pointed out that stabilizing 315lbs on your back while you perform a squat doesn't happen in abscence of your abdominal muscles, and that all of the situps in the world aren't going to give you an ounce of the strength and durability that the squat will. A properly performed squat requires: mobility in your upper and lower spine; hamstring, groin, knee and general hip flexibility; the ability to stabilize and synchronize your entire body through a controlled, powerful movement, and simply makes you more badass than people who don't.

-James

Mobility

2010-09-07T20:19:00.003-04:00

Unfortunately, most people do not put enough emphasis on maintaining and improving their mobility. They spend a lot of time working on their strength and their speed, or even muscle size, without focusing first on their capacity for quality movement range. If you're immobile, all of the strength work in the world won't fix the problem if you constantly fail to address the issue. It is a failure, not an accident, and it should be treated as such. You're all aware of your mobility limitations, they aren't surprises to you. We spend a great deal of time sitting down watching television, or reading, or sitting in the office. A great deal of time sitting in the "slow hip death" position, as Kelly Starrett, world famous physical therapist, refers to it. If you've got 10 minutes to watch tv, you've got 10 minutes to work on stretching your hips, or whatever your limitations are. Kelly Starrett recently started a blog called "Mobility WOD (workout of the day) They are designed to take no more than 10 minutes and be done every day. A little bit of time invested in this daily goes a very, very long way. Try it for a week, and you'll see.

MobilityWOD

-James

Consistency Over Time

2010-09-01T13:45:00.002-04:00

Okay, things are about to get busy. Summer's over, kids are back in school, sports are in full swing (haha), schedules are back to normal (i.e. full), and in the middle of it all we still have to find time to take care of our bodies. I'm saying this now because when things get busy and the schudule gets hetic it's easy to lose sight of your own physical goals and to start filling what use to be "your" workout time with other "more important" obligations. Bad idea!
Because many of us feel guilty about not training enough we feel like we have to crush ourselves every time we workout because we don't know when we might get back to it. This is the weekend warrior mentality. This takes big chunks of time on random occasions. The problem is this approach brings more injuries than results. This person always wonders why they can't seem to get past a certain plateau. The reason is because there is no consistency over time.
Consistency over time is absolutly the only way to truly make changes to your body, and everyone knows it! They just don't want to do it. I guess because it's not as entertaining to follow a plan day in and day out no matter what that WILL cause your body to change. Think about it - I often see people get all fired up, say they are willing to workout for an hour 5 days a week, and then 6 weeks later they are either jumping to a new routein, bored, or hurt.....but either way they are basically done. On the other hand, if you give me a person who will commit, and I mean commit to 3 days a week where all they do is 12 min of swings and 8 minutes of get ups (20 min total a day, 60 min a week) i can guarantee that at the end of the year they will be a completly different person. See the magic is in the simplicity. Everyone wants to make their exercise programs so complex that they miss out the natural metamorphasis that occurs when your body gets regular, healthy movement for a long period of time. This slow and steady approach allows time for your body to work, adapt, grow and evolve all of which must happen for real change to occur.
So as you find yourself getting tight for time remember that it really doesn't take that much to cause real changes in your body, just a committment to getting a small amount of work done a few times a week for an extended period of time, NO MATTER WHAT!!!!!! Don't put too much on your plate, just pick something "do-able" and STICK TO IT!!!!! You WILL change!!!!

-Cabell

8-31 Program Minimum Class

2010-08-31T20:41:00.003-04:00

Skill of the month: THE SNATCH!

get excited.

Movement Prep:
Single Leg Leg Raise
SLRDL
Iguana
Reverse-Scorpion

Secondary Warm up "Pat" (named after one of our most dedicated clients)
5 swings
5 cleans
5 high pulls
5 cleans
5 swings

2x each arm

Snatch skill work for 15 minutes

5 minutes of Get Ups, alternating arms

Swings 15 EMOTM 10

This is a new month, we're starting a new training cycle, this workout was to see how comfortable everyone has gotten swinging a heavier kettlebell for a moderate amount of time. As I expected, everyone is improving. I'm excited, so should you.

-James

My training (lately)

2010-08-28T11:18:00.003-04:00

Sorry, everyone. I've been slacking on keeping this blog updated. My training for the past month has been short, quick, and to the point, in an attempt to fit it into my schedule, as well as keep it copacetic with my Brazilian Jiu Jitsu training. To that end, I've mostly used heavy deadlifts, lots of kettlebell swings with a single and often double kettlebell, kettlebell cleans, and front squats. I've focused a lot on developing my upper body strength using my gymnastic rings and pull up bar. Other than that, I've spend 8-12 hours a week on the mat trying to get better at Jiu Jitsu. I'll make sure to post more frequently in the near future.

-James

Are you exercising or training?

2010-08-11T19:18:00.001-04:00

Read This

Food for thought.

-James

Cabell 8/9 week 6 day 1

2010-08-10T15:45:00.002-04:00

week 6 day 1 medium

(2) 12k x (high pull x 5, snatch x 5, press x 5, squat x 5) x 7 with :90 rest

time - 16:00
reps - 140

-Cabell

Cabell 8/6 week 5 day 3

2010-08-10T15:42:00.002-04:00

week 5 day 3, heavy

(2) 12 x (clean x 5, press x 5, squat x 5, push press x 5, squat x 5) x 5 with :90 rest

time - 12:15
reps - 125
week time - 39:15
week reps - 335

-Cabell

Cabell 8/4 week 5 day 2

2010-08-10T15:37:00.002-04:00

week 5 day 2 light

(2) 12k x (swing x 5, snatch x 5, see saw press x 5) x 6 with :75 rest

time - 11:00
reps - 90
week time - 27:00
week reps - 210

-Cabell

READ THIS!

2010-08-04T19:54:00.004-04:00

This is an article about learning the pistol from the ground up, and there is a diagram on the bottom of the foot and what parts of the leg are activated. Scroll all the way down and make sure you at least see that.

here

-James

Motivation

2010-08-04T19:12:00.002-04:00

A great quote from Wild Gorillaman:

"The first things you see when you climb a mountain is other mountains."

Who Wild Gorillaman is isn't important right now, but this quote is undoubtedly true. Once you hit one of your goals, you'll realize that there is more that you want to do. The first time I was able to deadlift 2x bodyweight, I set my eyes on 2.5x bodyweight. Now I'm hunting for 3x bodyweight. Similarly, once you are able to swing a kettlebell for the first time, you'll then set your sights on cleans, jerks, or likely even snatches. Keep pursuing your fitness goals, whatever they may be.

"You're on your way to becoming a better man[or woman]" -Pavel Tsatsouline

-James

8/3 Program Minimum Workout

2010-08-03T20:39:00.002-04:00

Warm Up:
Leg Raise
SLRDL
Face the wall Squat
Pump Stretch
Side to side toe touch

12 minutes

Skill Work: RKC High Pull

10 minutes

Get Ups: 45 sec on, 15 sec off each side (4 rounds)
Weakest part of each person's Get Up
____
Full Get Ups, alternating arms
5 minutes

13 minutes

3 minutes rest

Kettlebell swings
20 reps EMOTM 10 minutes

Bretzel, Foam Roll

-James

Cabell 8/2 week 5 day 1

2010-08-02T13:15:00.002-04:00

week 5 day 1 medium

(2) 12k x (high pull x 5, snatch x 5, press x 5, squat x 5) x 6 with :120 rest

time - 16:00
reps - 120
week time - 16:00

-Cabell

Cabell 7/30 week 4, day 3

2010-08-02T11:54:00.003-04:00

week 4, day 3, heavy

(2) 12k x (clean x 5, press x 5, squat x 5, push press x 5, squat x 5) x 4 with :90 rest

time - 10:30
reps - 100
week time - 31:45

-Cabell

Cabell 7/28 week 4, day 2

2010-08-02T08:55:00.002-04:00

Week 4, day 2, light

(2) 12k x (swing x 5, snatch x 5, see saw press x 5) x 5 with :75 rest

time - 8:45
reps - 75
week time - 21:15

-Cabell

7/27 7pm Class Workout

2010-07-27T18:09:00.001-04:00

Warm Up:
Single leg raises 8 ea.
Single Leg Romanian Deadlift 8 ea.
Face the Wall Squat 15
Halo 20
Alternating side toe touch 20
Scorpion 20

15 minutes

Get Up Work
Alternating arms for 10 minutes, slow pace, focus on weak areas

Kettlebell Swings
12 on the minute for 20 minutes

Finish
Bretzel and Foam Roll

-James

Cabell 7/27 VO2 workout

2010-07-27T14:41:00.001-04:00

15:15 snatch protocol
16k x 7 reps per interval
24 sets

time - 12 min
reps - 168

-Cabell

Cabell 7/26 week 4 day 1

2010-07-27T11:35:00.003-04:00

week 4, day 1, medium

(2) 12k x (high pull x 5, snatch x 5, press x 5, squat x 5) x 5 with :90 rest

time - 12:30
reps - 100
week time - 12:30
week reps - 100

-Cabell

Cabell 7/23 Week 3 Day 3

2010-07-23T15:20:00.005-04:00

Week 3, day 3, heavy

(2) 12k x (clean x 5, press x 5, squat x 5, push press x 5, squat x 5) x 5 with :120 rest

time - 15:00
reps - 125
week time - 45:00
week reps - 335

-Cabell

Cabell 7/22 VO2 workout

2010-07-23T09:57:00.002-04:00

15:15 snatch protocol
16k x 7 reps per interval
24 sets

time - 12 min
reps - 168

-Cabell

7/23 6:30am KB class

2010-07-23T09:54:00.002-04:00

pump
face the wall squat

towel swing - 20 per min for 6 min
arm bar - 5/5 for 6 min
single arm swing - 15 per min for 6 min alt arms each set
get up - alt singles for 6 min
double kb swings - 15 per min for 6 min

roller
bretzel

-Cabell

Cabell 7/21 Week 3 Day 2

2010-07-21T21:15:00.002-04:00

Week 3, Day 2, light

(2) 12k x (swing x 5, snatch x 5, see-saw press x 5) x 6 with :90 rest

time - 13 min
reps - 90
week time - 30 min

-Cabell

Cabell 7/19 Week 3 Day 1

2010-07-21T21:03:00.003-04:00

Week 3, Day 1, medium

(2) 12k x (high pull x 5, snatch x 5, press x 5, squat x 5) x 6 with :120 rest

time - 17 min
reps - 120
week time - 17 min

-Cabell

Cabell 7/16 week 2, day 3

2010-07-16T08:33:00.006-04:00

Week 2, Day 3, Heavy

(2) 12k x (clean x 5, press x 5, squat x 5, push press x 5, squat x 5) x 4 with :120 rest

time - 12:30
reps - 100
week time - 35:30

-Cabell

7/16 6:30am KB class

2010-07-16T08:28:00.003-04:00

pump - 2 min
face the wall squat - 2 min
halo - 1 min

2 hand swing - 15 per min for 6 min
arm bar - 5/5 for 6 min
1 arm swing - 15 per min for 6 min, switch hands each min.
half get-up - 3/3 for 6 min
double swing - 15 per min for 6 min

roller - 5 min

Dragon Door TV!

2010-07-14T19:05:00.002-04:00

http://dragondoor.tv/

Check it out!

-James

Cabell 7/14 Week 2, Day 2

2010-07-14T16:53:00.005-04:00

Week 2, Day 2, Light

(2) 12k x (swing x 5, snatch x 5, see-saw press x 5) x 5 with :90 rest

time - 9 minutes
reps - 75
week time - 23 minutes

-Cabell

Cabell - Extra Day

2010-07-14T16:42:00.005-04:00

Over the past 3 months i have worked hard and steady to get my vo2 max training sets up to a respectable level, so to keep it, i have decided to throw in 1 extra day a week to keep my viking warrior conditioning going. This is not part of the Kettlebell Compound program so i need to be real careful to keep it as a maintenance and not for volume.

Work
:15 on :15 off 1 arm snatches, switching arms each set (otherwise known as 15:15 vo2 max protocol)
12k snatch x (9 reps in :15 when on, then :15 rest switching arms each set) x 30 sets

time - 15 minutes
reps - 270

-Cabell

James's Training

2010-07-13T17:13:00.004-04:00

First off I'd like to apologize. My computer has been in the shop and I have been unable to add any blog posts for quite some time.

Last month I started taking Brazilian Jiu Jitsu classes, and I immediately got hooked on it. The first three weeks have basically consisted of me getting my a$$ kicked for six hours a week and picking up as much as I can in the process. Between this and my two other jobs, I don't have a tremendous amount of free time, so what little time I had for strength training has now been occupied by Jiu Jitsu classes.

All of the work I've done in my training has physically prepared me for this. I've got the strength and stamina to roll(spar) for as long as I need to, the only thing holding me back is my complete unfamiliarity with this style. That being said, I want to retain as much conditioning as I can so that I am always physically prepared for my sport. I've begun using my kettlebells and gymnastic rings lately substantially more than I had previously, mainly due to the fact that my limited free time forces me to train at my apartment as opposed to an actual gym. My work has mainly consisted of swings and get ups, presses, heavy pistols, and a lot of work on the gymnastic rings. I still want to keep heavy barbell squats and deadlifts in my routine a couple times a week. I want to be stronger than anyone in my weight class, so things have got to be HEAVY.

I'll keep you updated.

-James

Daily Maintenance

2010-07-13T13:38:00.004-04:00

Just to be clear, the times i list on my workouts do not include daily maintenance - prep drills, corrective drills and soft tissue work. This is super important in recovery, which is just as important as the work! Other recovery aids are more sleep, better food, and more water!

By soft tissue i am referring to use of the stick and roller, along with self massage. As i up the demand on my body the more likely it is that problems will show up, and one of the best way to keep on top of it is keeping trigger points and residual tension out of the muscles (which keeps my movement patterns clean and my movement screen score acceptable, no 1's and no asymmetries).

So, outside of the program workouts, i am doing 10-30 minutes a day with the stick and roller to keep the muscles spasm and tension free.

-Cabell

Cabell 7/12 Week 2, Day 1

2010-07-13T13:28:00.005-04:00

Week 2, Day 1, Medium

(2) 12k (high pull x 5, snatch x 5, press x 5, squat x 5) x 5 with :120 rest

Reps - 100
Session time - 14 min.

-Cabell

7/9 6:30am KB class

2010-07-09T11:31:00.004-04:00

pump, face the wall squat

dbl. suit case DL - 5 x 5 :45 rest
clean - 5/5 x 5 :45 rest
get up - 5:00
8:00 program minimum swings

roller

-Cabell

Cabell 7/9 Week 1, Day 3

2010-07-09T11:23:00.004-04:00

Week 1, Day 3, Heavy

(2) 12k (clean x 5, press x 5, squat x 5, push press x 5, squat x 5) x 3 :120 rest

Total reps - 75
Session time - 9:15
Weekly total time - 26:45

-Cabell

Cabell 7/7 week 1, Day 2

2010-07-09T11:10:00.006-04:00

Week 1, Day 2, Light

(2) 12k (swing x 5, snatch x 5, see-saw press x 5) x 4 with :90 rest

Total reps - 60
Session time - 7:30
Weekly total time - 17:30

-Cabell

New Program Started 7/5 Week 1, Day 1

2010-07-06T09:02:00.008-04:00

After a week off where i did nothing but mobility and corrective work, yesterday i began a new 12 week program comprised of nothing but compound kettelbell lifts. I am treating this like an experiment where i simply do exactly what the program calls for and i wait to see the results. The program is from Master RKC Geoff Neupert's new book, Kettlebell Muscle, which is available thru the dragon door link on the top left of this page.

To check results, i recorded pre-program body weight and i took measurements from 11 body sites.

I will blog the experience over the next 12 weeks and see what happens.

To really understand the theory and how the compounds need to be performed you must read the book!!!! But, to keep you connected to what i am doing, i will briefly lay out what i do in these blogs. Please do not read these and attempt to copy this program before checking with a professional because bringing poor movement patterns to this program is a recipe for injury.

All the drills are done with double kettlebells (two 12k bells). I perform 5 reps of the first drill, then the second, etc. before putting the bells down, all of which makes up the first set. Today there were four sets seperated by 2 minutes rest.

Week 1, Day 1, Medium
(high pull/snatch/press/squat) x 4 sets with :120 rest

Total reps - 80
Session time - 10:00
Weekly total time - 10:00

-Cabell

7/2 6:30am KB class

2010-07-06T08:56:00.003-04:00

Prep
pump, face the wall squat, lizard, halo

Work
swing (med wt.) - 6 sets of 15 on :60
clean - 3 sets of 5/5
get up - 6:00 alt singles
swing (heavy) - 6 sets of 10 on :60
suit case deadlift - 2 sets of double pick-ups, 2 sets of alt. pick-ups
farmer carries at end of deadlift sets

End
roller, bretzel

-Cabell

6/25 KB class workout

2010-06-28T11:01:00.003-04:00

Prep-
high knee, face the wall squat, pump, halo

Work-
practice clean
(swing - 3 sets of 20, then clean - 3 sets 5/5) x 2
get up - 6 min.
suit case deadlift - 3 sets of 5 with farmer carry on last rep
Swing - 1 set of 30

Finish-
roller, bretzel

New press PR for Cabell

2010-06-25T15:45:00.003-04:00

Having not tried to press it recently, and by practicing the press with only the 16 and 20k kettlebells, today I picked up, cleaned, and then strict one arm pressed the 32k kettlebell (70lbs). So that's the new record!

-Cabell

Cabell's 6/24 workout

2010-06-25T15:40:00.002-04:00

deadlift - 140 x 5, 210 x 5sets of 5 on 3:00 interval
rehearse compounds

-Cabell

Cabell's 6/23 workout

2010-06-25T15:35:00.003-04:00

Rehearse the compound lifts from upcoming program.

These are the lifts used in all the compounds, all done with double kettlebells:
high pulls
snatches
military press
front squat
swing
see-saw press
clean
push press

-Cabell

Plans Change

2010-06-25T15:20:00.002-04:00

You may have noticed that I have had to alter my training schedule the past few weeks. The basic yearly plan is still the same, but due to time constraints, sleeping and eating patterns, and two upcoming certifications I have had to make some adjustments.

So to prepare for my first cert., HKC at VA Beach September, I am going to undertake a 12 week training plan that was piloted by the instructor who will be presenting the workshop. This is a bear of a program fully made up of double kettlebell compund lifts. So I have been toning down my longer sessions in lieu of the grease-the-groove technique. I will be starting July 5 so I'm trying to recover for one more week prior to jumping in. I think I'll need it.

I will still be deadlifting and doing get-ups, just lighter and more for movement reasons.

For those interested in the details of the program, it is from the newly released book by Geoff Neupert, Master RKC, titled "Kettlebell Muscle - The Secrets of Compound Lifting" available thru the Dragon Door link to the left.

-Cabell

Cabell's 6/21 workout

2010-06-25T15:15:00.003-04:00

grease the groove - 12k juggling & 70lb barbell overhead carries

clean - 16k x 5/5 x 3 sets

-Cabell

Cabell's workout 6/18-20 (weekend)

2010-06-25T11:39:00.003-04:00

grease the groove (GTG) - which means every few hours do a set or two

clean & press - 16k x 3/3
windmill - 16k x 1/1

I was getting about 10 sets a day

-Cabell

Come watch James!

2010-06-22T20:43:00.004-04:00

James will be competing in the first Richmond Crossfit Affiliate gathering this Saturday, June 26. The first event starts at 10am. Come show support for one of our Active Escapes coaches!

The gathering will take place at Crossfit RVA, at:
113 South Foushee Street
Richmond, VA 23220

The events are as follows:
Event 1: As Many Rounds as Possible in 7 minutes of:
1 round consists of:
155lb Clean and Jerk 5 reps
Pullup 7 reps
24" Box Jump 10 reps

Event 2: 2000m Row (on a concept 2 rowing machine)

Event 3: 5 rounds for time:
400m run
Deadlift 225lbs 10 reps

6/18 6:30am KB class

2010-06-18T09:04:00.003-04:00

pump
face the wall squat
high knee

suitcase deadlift / dbl. farmer carry repeats
swing - 15-20 x 6 sets on :60
get up - practice, then alternating singles for 5 min
swing / single arm farmer carry repeats

roller
bretzel

-Cabell

Cabell's 6/17 w/o

2010-06-18T09:00:00.003-04:00

pump

deadlift - 140 x 4, 180 x 2 x 5 on :60
get up - 20k x 1/1 x 3
snatch - 20k x 3/3 x 3
clean - 24 x 3/3 x 3

roller
bretzel

Time - 25 min

-Cabell

Cabell's 6/16 workout

2010-06-18T08:52:00.003-04:00

Pump

get up - 16k x 1/1 x 5
clean & press - 16 x 3/3 x 10

bretzel

Time - 20 min

-Cabell

Do You See What I See?

2010-06-15T19:25:00.003-04:00

This is Aimee Anaya, one of the owners and coaches of Catalyst Athletics, an Olympic Weightlifting gym in southern California. This is the very bottom position of a Snatch, with what is at least 165lbs of weight on that bar. Think back to the deep squat that we test for in the screen; do you think she would have a single problem performing that? Start at her shoulders, notice how flexible they are, perfect overhead lockout. Now also notice the extension in her back, that is literally picture perfect. She is in the very bottom position (with her flexibility it is physically as low as she can squat) and her back is in perfect extension. Also notice her ankle flexibility. Crazy. One thing that might catch your eye is how far her knee is protruding over her foot. This is not a bad thing, notice she's still tracking her knees out and her weight is still on her heels. I use the word 'perfect' quite a lot when describing Aimee Anaya's squat form. And for very good reasons. As your learn what to look for try and find someone at Gold's Gym or your local YMCA who has decent squat form. It makes me cringe.

-James

Community Feedback

2010-06-12T10:30:00.002-04:00

I want to hear what you guys are thinking. What are you doing? Are you keeping up with your training? Are you letting it slide? What's your favorite kettlebell movement? Least? We want to hear from you!

-Active Escapes

Transferability

2010-06-11T13:39:00.002-04:00

As I've said in one of my earlier articles, I only really run when it comes up in my workouts. The only exception being when I decide to run around Belle Isle, and absolutely no distance running! Well, today at my morning Crossfit session the workout was a timed one mile run. Keep in mind this is at 6 in the morning, which caused me to break a promise I'd made to myself years ago after attempting it once: I would never wake up early to go running. Ever. Well, so much for that. It was the Workout of the Day, and love it or hate it, I had to do it, and do it well.

So I set a PR(personal record). 6:49! That's the fastest I've ever run the mile, and afterwards I felt fine.

This goes back to one of my points that you will hear me rant about if you talk to me about running, and I like to rant. Transferability. As I've said before, I don't run. There are things I'd rather do than running in my training time, so I lift kettlebells, barbells, myself, or really really heavy rocks. The kicker is in doing those things, the strength and power that they helped me develop transferred easily to being a better runner, i.e. a 2 minute reduction on my run time.

I guarantee that if I spent my time running instead of training the way I do, I would be completely useless at all of those other things. Running has limited to no transferability. Give me somebody who spends all of their training time running and none of it on strength training and I will be able to physically crush them and their weak, deconditioned backs. I train intelligently. I train to improve, everywhere. The RKC calls it the "what the hell effect." I've never focused my training on running, but I've definitely improved.

Transferability.

-James

Presidential Fitness

2010-06-11T13:25:00.002-04:00

Here's an interesting fact: The first lady does burpees in her fitness program. What is a burpee, though, you might ask. A burpee is one of the best bodyweight conditioning exercises you could ever do. The movement initiates with one standing up. The person will then squat down, kick their legs back and assume the plank position, perform a pushup, return to the squat position, and then jump. If you're stuck in a hotel room with absolutely no equipment, a quick set of burpees will get your heart pumping as hard as any workout you've done. This movement makes a great addition to any exercise routine, just try a set of swings immediately followed by an equal number of burpees.

Here's the original article:
http://www.fitsugar.com/How-Michelle-Obama-Gets-Her-Toned-Arms-2878297

Here's a video of the burpee:
http://www.youtube.com/watch?v=c_Dq_NCzj8M&feature=related

-James

Cabell's 6/9 workout

2010-06-10T06:28:00.002-04:00

Prep
pump

Work
swing - 20k x 35 x 3
get up - 16k x 3/3 x 3
snatches - 20k x 3/3
clean & press - 16k x 3/3 x 3

Finish
bretzel

Total time - 22 min

-Cabell

James's Workout 6/7/10

2010-06-08T15:45:00.002-04:00

Today I worked up to testing my Back Squat 1RM(one rep max)

Warm-Up
Single Leg Leg lifts
Single Led RDL(Romanian Deadlift)
Bretzel
Box Squats of increasing depth(did a lot of these) unweighted by 5s
...w/ 95lbs x 5
...w/135lbs x 5
...w/ 185lbs x 5
...w/ 225lbs x 3

Then we got into the workout
275 x 1
295 x 1
305 x 1 (Personal Record)
310 x 1 failed
295 x 1 failed
305 x 1 failed
275 x 1

...that was rough. 305 is my new record, which means I'm 5lbs away from a 2x bodyweight back squat, which is an old goal of mine. The rough part was failing the following three lifts, which is a good eason to always have a spotter when you're testing your max squat! I've never done that before, it was rather disheartening, even in the wake of a new PR. Possible reasons for that could be the 6 hours of sleep I'd had the night before, the hour of running trails prior to that, the fact that I was in my Vibrams instead of my Olympic Weightlifting Shoes, or the fact that I haven't squatted heavy in three weeks. Still, not at all a bad day!

-James

Cabell's 6/5 workouts

2010-06-05T17:55:00.004-04:00

A.M.
Prep
pump
swing - 16k

Work
15:15 snatch protocol (15 sec. work, 15 sec. rest = 1 set / alt arms each set) - 12k x 8 x 30 sets
get up - 16k x 1/1 x 6 min

Stretch/Finish
bretzel

Total time: 27 min

PM
For Fun:
get up - 16k x 2/2 x 5

Total time: 6 min

I love to run

2010-06-05T10:38:00.003-04:00

...although, I feel like I need to qualify that statement. I hate running on tracks, or down the road, or most of the time for leisure's sake. There are simply better things to do with my time: lift kettlebells, practice olympic weightlifting/powerlifting/strongman/gymnastics, or eat, or read, or eat some more, or drink beer. I'd definitely rather drink beer than run 400m sprints... But, I love to run on trails, and I love to run in my Vibram Five Fingers. Something about sprinting through trees, the sharp unpredictable turns of the trail, jumping over logs, climbing up rocks and hills that seem impossibly steep... the experience is visceral. Especially when done virtually barefoot (thank you Vibram Five Fingers).

I feel like this is the way we were meant to run, as quickly and unpredictably as we can. Doing this I get the sensation of running, not for running's sake, but for a purpose. Sprinting full tilt up and down steep hills, leaping over logs like hurdles and running until I can't anymore, I feel like I'm tapping into some primordial instinct; something akin to evading a predator, or being one myself. I feel compelled to run a hill as hard as I can simply because it's there, or tear right back down it in the same manner. I feel like a child again, out there in the woods, away from the city, society, work, and social norms. Out there I run and laugh, and the harder I run the more I marvel at the experience of it.

We've somehow missed the point, ambling along on a treadmill while watching television and feeling like we've actually accomplished something. Running wasn't meant to be done in a fixed track with an inch of padding under our heels. Barefoot running is a growing fad right now, almost to the point of being trendy, and shoe companies are taking notice. At the forefront is the Vibram Five Fingers, which are quite literally gloves for your feet. Nike Free is a step between traditional running shoes and Vibrams, with very limited cushioning. A brand called Inov-8 (innovate) makes all of their shoes with the natural function of the foot in mind, with their running shoes being another step in between Nike Free and the Vibram Five Fingers. This is one of the rare fads that I can get behind, because the benefits of barefoot running (which forces proper mechanics) have been raved about for years, and now people are finally starting to catch on. There was never a prevalence of running related injuries until the "running shoe" was invented, which changed the way people run; to their detriment. I'm very excited to see data on running related injuries in barefoot runners compared to traditional running shoes. I expect to see a steep decline in knee and lower back problems in the barefoot runners. Almost immediately.

-James

6:30 am class 5/28

2010-06-04T12:44:00.002-04:00

I thought I'd post last week class so you can track what you are doing.

Prep
pump
face the wall squat
halo

Work
swing - 5 sets of 15 on :60 seconds
half get up - practice
swing - 5 sets of 15 on :60 seconds
half get up - 2 each arm for 6 minutes
swing - 2 sets of 20

Stretch/Finish
hip flexor stretch

-Cabell

6:30 am 6/4 class workout

2010-06-04T12:34:00.002-04:00

Prep
pump stretch
face the wall squat

Work
swing - 3 sets of 20
get up - practice
swing - 8 sets of 15 on :60 seconds
half get up - 2 each arm for 6 min
swing - 6 sets of 10 on :45 seconds

Stretch/Finish
bretzel

-Cabell

Squats part 3

2010-06-03T22:14:00.006-04:00

A quote from the Titleist Performance Institute in California.........the leaders in elite player development (that's golf for those of you who have no idea what Titleist means):

"We have found the overhead deep squat the be the number one indicator as to a players ability to maintain posture during the golf swing."

Meaning that players who are able to maintain good swing posture are usually pretty good at overhead squatting, even though they may not train that particular movement.

It also means that if you can't overhead squat you are going to have a hard time controling your posture during your swing.

......so go and get the ability to overhead squat back!! It's good for you!!

-Cabell

Pulls and Presses

2010-06-03T21:54:00.004-04:00

Why Kettlebell Pulls:

Easy on high milage knees
Strengthen the legs and hips without overdeveloping them
Builds backs
Dramatically reduce the odds of back injuries
Forge a vice grip
Develop championship conditioning and burn fat without the dishonor of dieting

Why Kettlebell Presses:

Build classic torsos and strong arms
Make shoulders flexible and resilient
Fortify the abs and obliques

-Cabell

Squats part 2

2010-06-03T21:39:00.003-04:00

A quote from Dan John:

"Squating does not hurt your knees, the way YOU squat hurts your knees."

-Cabell

Cabell's 6/2 workout

2010-06-03T16:46:00.001-04:00

A.M. session
prep work - 5 min
half get up - 24k x 3/3 x 6:00
deadlift - 140 x 4 x 5 on :90
swing - 24k x 15 x 10 on :60
stretch/finish - roller, hip flexor, bretzel - 5 min
total time - 28 min

P.M. session
prep work - 5 min
get up - 20k x 1/1 x 7:00
swing - 24k x 20 x 7 on :60
stretch/finish - roller, hip flexor, bretzel - 5 min
total time - 24 min

Brutally simple!!!!!!

-Cabell

Squats

2010-06-02T18:43:00.003-04:00

This is a quote on squatting from one of the most quoteable and knowledgeable strength and conditioning coaches out there, Mark Rippetoe.

"The Full Squat is a perfectly natural position for the leg to occupy. That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's 'bad' for the knees."

Rippetoe has a knack for summing things up very succinctly and elegantly. If you don't know who he is, look him up, I think you'll like what he has to say. Rippetoe deals almost exclusively with the barbell, but his principles are the same as those that we apply to kettlebells. Same but different... sounds familiar.

-James

Response: Attitude -- Cabell's Goals

2010-05-31T21:08:00.005-04:00

Now that's what I'm talking about!! I hope everyone was as fired up as I was after reading James' last post. It's fun to read because he has goals he's chasing and making daily progress towards achieving. Plus, it's always great to hear about a comrade having success!

He is right on the money with that though, and we all know it. You have to know what you want in the end, and you have to set small steps to start working on tomorrow. But how many of us do? How many of us have bothered to think it through?

In response to his call, I thought I'd post my goals and the way I think about them.

What I want:
1) I want to have the energy and vitality to keep up with my 3 beautiful children.
2) I want to be able to ski hard 25 plus days a year and not have problems.
3) I want to be able to do what I teach for a long time
4) I want to be able to climb 5.10-5.11 for many, many more years
5) I want to be stronger, more mobile, and more conditioned than most anybody I meet.

Short term plan:
1) Keep movement screen score at 20-21
2) 1 heavy day a week - currently deadlifts (to 250) and get ups (to 24K)
3) 1 medium day a week - currently squat variations (weak screen score) and presses (sets with double 16k)
4) 1 high rep snatch and swing day - 15:15 protocol building up to 50 sets (350 reps) with the 16k, and 300 swings with 24k
5) get HKC certification
*the above lifts are subject to change if my body starts talking to me*

Long term plan:
1) Finish April thru July hard. Easy August. Work September thru November hard. Turn it all down for ski season and maintain, December thru March. Then repeat.
2) Get RKC certification in 2011.

So as you can see, big difference in goals, same stuff. Think about it!!!!!!!

-Cabell

Attitude

2010-05-30T00:28:00.002-04:00

So, it's 12:30 at night, and I'm finally able to sit down after working at my second job. I'm damned exhausted, but I've been excited all day, and I've still got some of that energy, which is the main reason I'm writing this blog. Now, my pressing ability has never been much to speak of, my last recorded max on a barbell press was 125lbs, and it hasn't improved in months. Since reading 'The Naked Warrior' I've been practicing Pavel's principle of 'greasing the groove.' I'd done this for years before I'd ever applied a name to it--a couple of pull ups here, skin the cats, muscle-ups--whatever movement or skill I was really obsessed with at the time. At this time, it is pressing. I've been reminded of the need for more strength in putting weight overhead with a quickly approaching Crossfit meet in Richmond, in which one of the events involves me putting 155lbs (body weight) over my head at least 5 times, and necessitates that I do it quickly, as I'll be competing against people who are assuredly stronger than me. Anyway, I've been greasing the groove for the past two weeks with presses, of various repetitions, with my 16kg or 24kg kettlebell at home, and...

...Now, today, for the first time ever, I was able to press the 32kg kettlebell, with both arms, and I am f$@&ing excited about it. That's called progress, and I get very (refer to prior expletive) excited about progress. Excited enough that I tell my girlfriend, who really doesn't care but at least humors me, every time I make progress. I tell people I work with who have very little idea what I do outside of work besides lift heavy things and talk about it obsessively, which I'm sure just perpetuates that image of me. Hell, I would tell strangers if they even slightly prompted the discussion.

This is how I want you all to feel about your own training. I want you to have so much of a vested interest in it that when you lift a single extra pound, or do one extra snatch, or can finally go through your day without shoulder or hip pain... whatever it is, I want you to be excited and proud of your accomplishment, I mean seriously excited enough to tell someone on the sidewalk. As you begin to see your hard work pay off, it will only fuel further gains. Pressing the 32kg kettlebell was my goal, now it's to press 'The Beast' (48kg, 106lbs). Pick something, have manageable steps with which to measure your progress, and make it happen. So, what are your goals?

-James

Dragon Door TV

2010-05-29T10:43:00.003-04:00

Where life style meets Hard Style! Get weekly updates from host Amanda Salas on the Dragon Door community, and find out who is the Dragon Door comrade of the week. DDTV explores different aspects of what makes kettlebells great, with interviews from certification instructors, as well as participants. Check it out!

http://dragondoor.tv/

-James

Cabell's 5/25 workout

2010-05-26T09:48:00.002-04:00

This was fun! New numbers on my deadlift! Heaviest sets to date!

Movement Prep - 8 min total
Pump - 3 min
Super Joints: hips - 5 minutes

Work - 22 min total
Deadlift - 140 x 4, 190 x 2 - 2 min
- then 230 x 1 x 10 on :60 - 10 min
Get up - 24k x 1 (alt every rep) for 10 minutes - 10 min

Stretch & Finish - 10 min total
Frog - 3 min
Straddle - 4 min
Lateral leg swings - 2 min
Roller - 1 min

Total time - 40 min

-Cabell

Been there, done it....My history

2010-05-23T12:23:00.004-04:00

Just watched "An Education" with my fiancée last night. Got me thinking about how life's experience is much of an education than just books and certifications.

Since starting with Active Escapes in the summer of 2004, I have been asked many times, "what did I major in college" and so on.....they are expecting answers ....like physical edu or exercise science. My answer is Chemical Engineering, an unlikely answer for a personal trainer.

After graduating Purdue in May, 1998, I started working for DuPont as a field engineer. They sent me to Richmond, VA. That's where it all started. I met Cabell that fall and we became friends and climbing partners. While being an engineer, I remember lots of time sitting and meetings with more sitting. So I always felt a need to exercises after work. Workouts consisted of going to a gym after work and spending time doing mindless exercises. At least 2 hours in the gym, strength training with free weights and machines. Cardio was either running on the treadmill or around the neighborhood and pick up full court basketball games. With this came chronic lower back discomforts, ankle sprains, and separated shoulder.

Let's fast forward a few years. I have done multiple assignments with DuPont in several states. I felt really dissatisfied with my current career and was looking for other options. At the same time, Cabell graduated from VCU with exercise science degree and started working as a personal training. We stayed in contact while I was in North Carolina. In 2003, Cabell decided to start his own personal training business. He took personal training up a notch and separated himself from the standard training facilities. I saw a great opportunity to start a new career and move back to Richmond.

How was the transition? Not as bad as someone might think. I had no formal education or experience in the field, but I had person in Cabell who was very passionate and a great mentor. The summer of 2004, I was fully immerse in learning how to be a trainer and learning much about how the human body works. Cabell and I spent many long days discussing and you name it....clearing my mind from all of the knowledge I thought I knew about training. With using me as a guinea pig, I transformed my body. My discomforts were amazingly disappearing and I felt like I was getting younger as times goes by.

Every year I seem to learn more about myself and what my body can and can't do. Definitely after getting screened using the Functional Movement Screen(TM), it demonstated how life can shape you. Now I can have a way to check if I'm going the right direction.

Then enter the kettlebell, I remember Cabell picking up our first kettlebell from a local sports store. It was a 24kg and I started to do some swings. Man, what an impression that made!!!

This is what I (We) were looking for....an element I didn't do much with our style of training. What a great way to gain strength without losing mobility!!!

-Manh

Cabell's 5/22 workout

2010-05-22T17:03:00.004-04:00

I just finished today's workout. I didn't really feel like it, nor did I have much time, but I was scheduled for 4 workouts this week so I had to get it done.

Movement prep - 5 minutes
Work time - 27 minutes
Loosen - 9 minutes
Total time - 41 minutes

pump stretch - 2 minutes
face the wall squat - 2 minutes
halo - 1 minute
deadlift - 140 x 2 x 10 on :60
get up - 16k x 4 rep/min per arm, alternating arms x 10 minutes
swing - 20k x 40 x 5 on :90 - 7 minutes
hip flexor stretch - 2 minutes
straddle stretch - 5 minutes
roller - 1 minute
side twist - 1 minute

-Cabell

Cabell's 5/20 workout

2010-05-20T17:54:00.005-04:00

Today's workout - 24 minutes

pump stretch - 2 minutes
face the wall squat - 2 minutes
halo 16k- 1 minute
15:15 snatch protocol (15 sec on 15 off) used 12k, 9 reps per work phase, 30 sets - 15 minutes
roller - 1 minute
hip flexor stretch - 3 minutes

-Cabell

James's Workouts, week of 5/17/10

2010-05-20T15:07:00.002-04:00

It's been a hectic week so far--with my car dying twice, having to repair that myself, and getting ready for a friend's wedding this weekend--I've had a hard time fitting in training time. I've been greasing the groove whenever I can with pistols, from just my body weight, up to holding 66lbs, and doing clean/press/windmill/snatch/windmill complexes whenever I can pick a kettlebell up. I haven't really had time for a good grind though. So yesterday I took a break from fixing my car to do this:

Warm up: Barbell Bear Complex (Deadlift/Power Clean/Front Squat/Push Press/Back Squat/Push Press) worked from 55lbs up to 125lbs

Workout: 5 rounds
1 Deadlift 315lbs
2 Pistols 53lbs Kettlebell
3 Chest to Bar Pullups
4 Clean and Jerks 72lbs Kettlebell

I finished in 9:49

It was simple and short, but the weights were heavy enough to get my heart rate through the roof.

Today I've got to finish running errands, so I greased the groove all morning with the kettlebell complex I described earlier, and finished with four rounds of one minute of kettlebell swings with thirty seconds rest using a 53lb kettlebell.

There's no excuse not to train. Invest time in your training, and treat it as such. It's not simply a workout, you're training to improve yourself, and become better overall. Those who train intelligently and with fervor improve regularly, those who don't, stagnate.

-James

Safety First!!

2010-05-20T14:10:00.005-04:00

Along with setting a baseline (movement screen) and building a home routein, establishing an understanding of the basic rules of safety is our primary concern with all new clients. Because the safety rules are so important, I feel the need to remind everyone of what they are.

General Safety:

1) check with docs before you start training

2) always be aware of your surroundings

3) wear authorized shoes, or better yet, none at all

4) never contest for space with a kettlebell

5) practice all safety measures at all times

6) keep moving once your heart rate is high

7) build up the training load gradually using common sense, and listen to your body

8) instruction cannot cover all contingencies, and there is no substitute for good judgement

Safety as a part of, not the opposite of, performance:

1) hips first!

2) stay tight through the middle!

3) keep your shoulders in their sockets!

4) maintain good posture

5) don't slouch forward, extend back when stretching your back

6) pay attention to your breath

7) keep your wrists straight

8) keep your elbows straight

9) "tame the exercise"

10) take care of your hands and feet

So train hard, but be smart, and be safe
Power to You

-Cabell

5/18/10 Cabell's workout

2010-05-18T21:17:00.005-04:00

Today's workout - 20 minutes

Pump stretch
Face the wall squat - 16k x 5 twice
Goblet squat - 24k x 3 for 8 sets on :45 interval
Double press - 16 x 5 for 4 sets on :60, 16k x 3 for 4 sets on :60
Swing - 32k x 10 for 10 sets on :30
Frog

-Cabell

The Naked Warrior

2010-05-17T21:55:00.004-04:00

Cabell gave me this book to read a few days ago. Now, being the skeptical person I am, I was rather hesitant to believe that I would learn anything particularly revelatory from this text. Oh how wrong I was. I'm only a third of the way through the book, and the tension techniques that Pavel teaches sum up and expound on everything that took me years to learn. This book presents in an easy to follow, organized fashion. I'm convinced. This book will make you stronger if you read it. I'm only a third of the way through, but it has already allowed me to go from a shaky single leg squat to a strong single leg squat while holding a 53lb Kettlebell. Consistently, and in less than 20 minutes.

Read it.

-James

5/17/10 Cabell's workout

2010-05-17T21:48:00.004-04:00

So here's what I did today. 28 minutes total.

Pump stretch
Face the wall squats - used 16k
Deadlift - 140 x 5 to get going. Then 200 x 2 for 10 sets on :90 interval.
Get up - 2ok x 2 with the same arm every minute for 10 minutes.
Single leg deadlift - 2 16k x 3 per leg for 3 sets on :45 interval.
Hip flexor stretch

-Cabell

Don't Be Fooled!!

2010-05-17T11:55:00.003-04:00

I just got a magazine and on the cover there was a girl doing pushups on a pair of kettlebell. Now you might think I would be all excited about that since I'm a kettlebell guy who runs a kettlebell training facility, but you might be surprised at my answer.

Yes, it is nice to see the tool we use getting more exposure, but in the fitness industry, the magic and the wisdom of the "tools" are often lost in an effot to sell product. I have been seeing kettlebells mentioned and pictured in a lot more places lately, but I have also seen them trying to do the same old traditional exercises - curls, flys, and lateral raises - just using the latest piece of gear. The fitness world is great at taking a system or tool and over-using it and watering it down until the originial purpose is nowhere to be found. Yoga is a great example. You can find a yoga studio on every corner, but the quality of the instructors leaves a lot to be desired.

The kettlebell is exactly the same. It is without a doubt the best tool for the job of getting in shape, but it is just a tool. Just because you can now head down to Walmart a pick up a couple of kettlebells doesn't mean that you are going to get in shape. That's why I say, "don't be fooled." In the case of kettlebells, the kettlebell itself is not the answer, it's the principles behind it that we teach here at Active Escapes that makes all the difference. Without them, the kettlebell is just a piece of iron.

So yes, the kettlebell is, we think, hands down the most efficient and effective tool for the job, but don't be fooled by all the exposure you will be seeing in the next few years, it's just a tool!

Remember, it's not about the kettlebell. It's about how the kettlebell makes you move.

-Cabell

Train like an Olympian

2010-05-17T10:46:00.003-04:00

"What do you mean train like an Olympian, I'm just an average person looking to get in shape, why would I want to do that?" This is the response I got this weekend while talking to a friend about how the training we do at Active Escapes is different from other training facilities in the area. For a moment she thought I was crazy, but after a few minutes of explination it started to make sense.

First of all, when most people think of getting in shape it means cardio, strength and some stretching. But for an olympic athlete, it's not about those three "outdated" components of fitness. It's about becoming the best human being you can become first, and then about fine tuning the skills necessary for their particular event. What I was explaining to her is that one of the things we train people to have is the same basic vocabulary of movement that any high level athlete must possess. Things like - strong powerful hips, healthy stable shoulders, the ability to brace themselves against load, the ability to create, absorb, and redirect force, the ability to be tight and stable followed by the ability to be as loose as a whip. These are all basic traits of great athletes, and these are skills that can be, and must be learned, if one wishes to truly reach their potential.

Second, the actual exercise programs we use are the same as not only olympic athletes, but also players from all professional sports. All top athletes these days are doing kettlebells, and they are doing all the same drills - swings and get ups.

Finally, some of the drills we do are actual olympic lifts - squats, cleans, clean & jerk, snatches. The biggest difference between what we do and what they do is we use kettlebells and they use bars. The cool thing about it is that due to the shape of the kettlebell it is much kinder to the body than a bar and much more ergonomically friendly in general. So all the benefits without the injuries!

So what I was telling her is that we teach clients to have an Olympians movement vocabulary, using the same basic exercises (swings and get ups), and ocassionally some actual olympic lifts. These skills are not and should not be exclusive to the best of the best since as humans we all own the same basic bodies and therefore need the same basic stuff.

So get those hips and shoulders strong, do some swings and get ups, and occasionally throw in some hig rep snatches and before long you too will impress your "average" friends. Go ahead, TRAIN LIKE AN OLYMPIAN!!!!

-Cabell

My History with Kettlebells

2010-05-12T20:13:00.002-04:00

I got involved in lifting weights in my later years of middle school. I was a tall, very skinny, 120lb kid with the musculature of an asparagus. With many of my friends involved in football, I felt rather obligated to grow a little. I did what any 14 year old with no knowledge of strength and conditioning would do: I did bicep curls and ran. A lot.
This type of training yielded two things: minimal results, and an obnoxious amount of frustration because of it. That put an end to my conditioning until two years later I purchased an adjustable dumbbell set and a pull up bar. Now with the tools at my hands, I was on a mission to get stronger. Or, rather, as a skinny 16 year old, I was on a mission for abs. At least that's what the mass media and Men's Health magazines told me I needed, and being rather impressionable I dug into it. Of course, all I focused on at this point was my upper body and doing a sickening amount of situps. Again, my results were minimal, though this time I did actually gain some strength, but absolutely no conditioning or endurance to speak of. I still couldn't run very well, and I still absolutely loathed it.
My training for the next couple of years was spotty at best, until year and a half ago I came across a fitness program online which called for kettlebell swings in one of the workouts. I did my best to mimic the movement with a dumbbell, and I started to think there might be something to this. After a few months of training at this higher intensity and actually doing functional movements(squats, deadlifts, pushups, pullups, swings, etc.) I went out and purchased my very first kettlebell. It was a 53lb (24kg) CAP brand Kettlebell, and I couldn't wait to get home and use it. I tried a set of swings, and it was completely different. The design of the kettlebell placed the weight farther from my center which increased the length of the arc and necessitated more strength per repitition from me. A quick set of 21 swings had me breathing heavily, and although I wanted to do more, I had to go to work that day. I was by no means a master when I first picked it up. The bell was entirely too big for me, although, looking back, it is a scenario I am now an advocate of. The bell was heavy enough that I had to literally grow into it, which regulated how quickly I could progress. I couldn't snatch it without first developing the strength and power from swings and the overhead strength from pressing. I was hooked.
Now, due to circumstances, I was left without a car for a year, and my drive for fitness pushed me to craft my own home gym. I had a pull up bar, and I purchased gymnastic rings, and my kettlebell completed it. With nothing except this equipment and a stopwatch, and a great deal of free time on my hands, I trained hard. I trained very hard. Harder than I ever had. Hard enough that my running improved by never doing it. Hard enough that my very first time deadlifting heavy I was able to pull close to twice my bodyweight. Kettlebells helped me fall in love with strength and conditioning, they made me revel in the pain and exhaustion one feels in the middle of a workout, and look forward to doing it again the next day, or often, a few hours later. I had finally found a valuable training tool that I could capitalize on and make quantifiable and constant progress by using.
Kettlebells made me strong enough for sport. Which sport is subjective to each person--tennis, lacrosse, soccer, skiing, overall health or even flipping 700lbs tires for fun. Whatever it is, I speak from experience when I say that kettlebells and hard work will make you strong enough for all of the above.

-James

Level 1 Workout 5/11/10

2010-05-11T20:09:00.003-04:00

Tonight we had Clayton and Kristi come to the 6pm Level 1 Workout session. These two absolutely crushed it. We worked some weighted box squats and arm bars for a secondary warm up, before getting into the main event of the hour.

The workout:
300 Swings for time.

Clayton: 8:11 w/ 16kg(35lbs) Kettlebell
Kristi: 9:11 w/ 12kg(26lbs) Kettlebell

Clayton pushed through 240 swings before he ever set the bell down, and Kristi was right on his heels the whole time. Great work by these two tonight!

We've still got plenty of room in our Level 1 Workout classes, for all who are interested. Come out and do some work!

-James

To All Tennis Players----Arm Bars!!!

2010-05-10T11:11:00.003-04:00

I started the year with a FMS score of 19. My below average screen was Shoulder Mobility. For 3 months, I have been working hard to gain shoulder mobility and keeping its strength. Strength and Stability go hand and hand....get Athletic Body in Balance by Grey Cook for further details. I had a great deal of history with my right shoulder....separated it playing basketball before working at Active Escapes and felt I would have pain in it forever. Since moving away from Chemical Engineering and becoming a trainer, the pain went away within months of learning how to use it better. In the last few years, using the FMS, I can now monitor my shoulder's progress. Enter kettlebells and especially Arm Bars!!!!

What have I been doing in the last 3 months? Arm bars with 12kg & 16kg kettlebells

My shoulder mobility went from below average to average with increase strength. I can't emphasize enough how every tennis player could benefit from doing arm bars!!! If done correctly they will keep you on the court longer.

Most tennis players have huge asymmetries....so know them and deal with them before it's too late.

-Manh

What do I do?

2010-05-10T11:02:00.002-04:00

Swings, Snatches, Turkish Get-ups, and Arm Bars!

No more treadmills and mindless exercises. Less time "working out".

This keeps me ready to perform in anything.....Tennis, 10k's, you name it.

- Manh

Summer Special!!!!

2010-05-06T15:18:00.002-04:00

3 Month Summer Membership for all classes (Unlimited Kettlebell and Movin' & Groovin' )

$225 (Jun-Aug)

Impressive 74 year old

2010-05-04T12:17:00.000-04:00

No names here, but I wanted to post an impressive workout I recently had with a 74 year old female. She was a little late so we didn't have much time (thank goodness for kettlebells).

There are men half her age who wouldn't stand a chance!

30 minutes:
Arm bar - 8k x 8/8 x 5
Deadlift - 20k x 10 x 5 on :60 interval
Swing - 12k x 15 x 5 on :60 interval

-Cabell

Time to Surrender to Reality

2010-05-04T11:51:00.000-04:00

"We say that phrase a lot around here, especially to the unhappy responses we get from clients when we say it's time to re-screen. I think we need to be clear about what we mean. When it comes to training we all seem to gravitate to what we like, not what we need. The difference between the good and the great is their willingness to "surrender to reality", look at their weaknesses, determine where they are lacking, and then plot a course to improve it. Sometimes it's hard to look at our "darker" sides, but it truly is the difference between continued growth and performance abilities, and chasing your tail. So get yourself screened, find out where your weaknesses are, and fix them. Resiliency and longevity are the payoff!"

-Cabell

Brett Jones clarifying Hardstyle

2010-05-01T23:15:00.000-04:00

DragonDoor Article

Training Guidelines

2010-04-29T21:47:00.000-04:00

Train 2-7 times a week
Complete workout in 45 minutes or less
Vary workout length
Do as many exercises as desired
Don't work equally hard of every one
Perform exercises in a circuit
Rest at least a few minutes between sets
Don't rush when training for strength
Compress rest periods for muscular and cardiovascular endurance training
Start session with the most technically demanding exercises
Order of drills is flexible
Alternate harder and easier exercises and/or sets
Don't do endurance activities before kettlebell practice
Total number of sets is flexible
3 to as many as 20 sets per exercise is okay
Vary number of sets
Never go to muscle failure
Vary difficulty of sets
Periodically speed up or slow down movement

Get ups, Presses, and Sidebends

Do no more than 5 reps per set
Increase difficulty by using heavier kettlebell
Or by compressing rest periods
Or by doing more sets of 5
Or by pausing and/or moving slowly

Swings, Cleans, Jerks and Snatches

Do for any amount of reps from 1-100
Leave all sets of more than 10 for the end of the session

One of our coaches, James Boatwright, doing some Strongman training

2010-04-24T07:23:00.000-04:00

650lb Tire Flip, 3x
165lb Sled Drag, 50ft

Kettlebell Class Schedule

2010-04-23T11:37:00.000-04:00