Ader Premier Kettlebells and Kettlebell Inc. featured in this month's Gear Guide of Men's Journal, February 2008 edition!
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Ader Kettlebells
The quality you want, at the price you deserve. The best kettlebells on the market, available from Kettlebell Inc.
Training articles on functional fitness, kettlebell training, and fat loss, from experts in the field. Video exercises and training tips, interviews, and more! All back issues absolutely free!
You Can Make a Difference!
For every 18lb Pink Kettlebell or Kettlebell for the Cure Cap, Kettlebell Inc. will donate $2 to the Dallas County Affiliate of the Susan G. Komen for the Cure Foundation. More details and products at the link below.
Dozens of videos on functional fitness and kettlebell training from top instructors. Basic exercises, new exercises, training tips, DVD trailers and more. Add some variety to your workouts or brush up on your form. See how the experts do it!
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Introducing Lisa Shaffer's
In Depth Kettlebell Foundation DVD
This Innovative, One of a Kind, interactive workshop DVD allows you to take one of Lisa's Workshops when and where you want! Filmed during a live workshop, you see Lisa's instruction on the Foundation Kettlebell Exercises as she taught her workshop participants. Reinforce what you learned with interactive working sets! And Much More, click on the link below to see it all!
See Photos from
Lisa Shaffer and Lauren Brooks
"Total Body Sculpt"
Kettlebell Workshop
Come and see some pictures from the "Total Body Sculpt" Kettlebell Workshop held on September 27, 2008 with Lauren Brooks and myself in San Diego. It was a fantastic workshop and everyone had a great time!
NEW NoFearFitness Kettlebell Basics Wallchart featuring Lisa Shaffer. 7 of the basic exercises outlined with sample workout plan and kettlebell safety. Check it all out at the link below.
Kettlebell for the Cure
See what it's all about..
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#18722 - 11/07/09 08:10 PM
Re: Tina's training log...
[Re: canuckgal]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Hi Tina
Looks really good what you got going on here! Thanks for stopping by! The toes are on the mend 
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#18737 - 11/09/09 07:36 PM
Re: Tina's training log...
[Re: Regina_Hurley]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Ladders of presses increased to 4 today, 3 rungs with 8kg:
Therefore 4 rounds of:
1R/1L 1 pullup
2R/2L, 2 pullups
3R/3L, 3 pullups
clean before each press. Did 2 pullups, got up on step stool and lowered for the rest. I think I will have to do them like this for a while.
Lats can really feel my workout still, even tonight
Snatches (supposed to be done at 50-60% capacity, but I got a little carried away!)---dice roll of 8 min. Did 96 total, with two rests of a min each. Realized after I did a little too much if today is a "light" day, definitely a hard pace for me cardio wise.
Tomorrow plan to do some squats and some heavier swings. G'nite!!!
Tina
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#18738 - 11/09/09 08:10 PM
Re: Tina's training log...
[Re: canuckgal]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Thanks for stopping by Tina..toes are hanging in, taped and with flip flops I am a lot more mobile than last week. still hurts but swelling has gone down and it isn't so black anymore!
like this workout you just did a lot!!
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#18751 - 11/11/09 06:15 AM
Re: Tina's training log...
[Re: Regina_Hurley]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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squats, halos, pumps 2 rounds
presses...4 ladders of 3 rungs each 8kg bell (1L/1R 1 pullup, 2L/2R 2 pullups, 3R//3L 3 pullups then rest 2 min, repeat)
swings 8 min medium pace. 131 total, took 30 sec to 45sec rests.
I have been very very busy this last few weeks, and am doing night shifts at work, so that is really messing my schedule/sleep patterns up, and I did this workout on only 5 hrs of sleep. Find that hard mentally to do but made myself do it anyway. VERY glad to see the 8 min of swings over. Gotta find a way of getting more sleep!!!! I have taken melatonin occasionally, I think I need to go find a bottle, LOL!
Tina
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#18762 - 11/12/09 05:34 PM
Re: Tina's training log...
[Re: canuckgal]
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leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
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Thanks for the words of support. While I am a morning active person, I never considered working out before work. Years of patterns in which I always worked out after work I guess. What kind of a warm up do you do when you work out first thing in the morning?
Leon
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#18769 - 11/13/09 10:35 PM
Re: Tina's training log...
[Re: leon]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Leon, I answered you in your log.
Yesterday, did 5 cleans per side, then 1 getup each side, then rest with 1 min, repeat for 5x. With a 16kg...went well especially doing the cleans up against the wall so that I could control the drop/bringing it up, banged my arm once, but that is it. Funny I can do a clean no problem with the 12kg, but tend to want to swing the heavier weight outwards so that is why the wall really helps.
My shoulders felt nice and strong and stable in the getups.
This was a Thursday "variety day" activity.
Tomorrow I will do a Saturday "heavy" day workout.
Tina
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#18784 - 11/16/09 05:07 AM
Re: Tina's training log...
[Re: canuckgal]
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leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
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AA saper your recommendation, I just tried a quick morning workout before I leave for work. Feels good. Maybe I'll even get in another workout this evening. Thanks.
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#18787 - 11/16/09 01:53 PM
Re: Tina's training log...
[Re: leon]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Saturday's heavy day
4 ladders 3 rungs with 8kg bell with pullups between
swings 12kg...did what was in workbook...8 min dice roll, 25 swings 5 sec rest. Do-able.
Today's workout
5 ladders 3 rungs with 8kg/alternated with pullups. L shoulder feeling a bit less flexible today with the presses for some reason....had to REALLY concentrate on locking my elbow.
snatches 8kg 8 min, easy pace, 10 right 10 left with 1 min rest between
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#18811 - 11/19/09 05:38 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Monday Nov 16
Light day
Cleans/presses 5 ladders 3 rungs with 8kg bell. Did pulls with 16kg bell (one arm rows)
snatches 5 min 8kg 10 per side, rest 1 min between sets
Tues Nov 17
variety day...skipped...bad headache
Wed Nov 18
Medium day
Cleans/presses 8kg 5 ladders 3 rungs 8kg bell. Did pullups (eccentrically)
swings 8 min 12kg bell...25 swings, 5 sec rest, repeat.
Today Nov 19
variety day...following "Pavel's special report" from Dragon Door (system of practice that allows you to get used to/press heavier bell)...I had been doing getups/swings with 12kg, so using 16kg:
set of 5 cleans per arm (done alternating) then one getup per side, rest 1:30. Repeat 5x. Had to focus during last set on keeping L shoulder "in the socket" at top of my getup.
threw in 3 sets of 20 swings 16kg as well.
Rest day tomorrow, heavy day for Saturday.
Tina
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#18812 - 11/19/09 05:43 AM
Re: Tina's training log...
[Re: canuckgal]
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leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
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Tina- Nice workout. Pavel's routines do work. Good luck on the heavy workout coming up. I did a full workout this morning before leaving for work. It felt great. It's quiet, I have the energy, and I am ready for the day.
Leon
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#18829 - 11/21/09 08:53 PM
Re: Tina's training log...
[Re: leon]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Thanks Leon. Did the heavy workout tonight...was pretty bagged this morning and slept in.
8kg ladders presses/eccentric (lowering) pullups. 5x of 1/1-pullup, 2/2-2 pullups, 3/3-3 pullups
12kg swings. Did what was printed in book...50 swings, 10 sec rest over 5 min. Worked out to I think 4 sets of swings. Tomorrow is rest day.
Phew!
Snack of greek yoghurt and fruit, now off to bed! I will awaken with sore lats tomorrow I am sure of it!
Tina
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#18847 - 11/23/09 10:58 AM
Re: Tina's training log...
[Re: canuckgal]
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levalley
Not going anywhere for awhile
Registered: 08/09/09
Posts: 247
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Good job, Tina!
I am glad to see your progress with ETK! Yes, the heavy swings really helped with my clean and press. I read this on either the Dragondoor forum or the Art of Strength forum, either way, it is effective. I have done a swing workout in a few weeks but with Thanksgiving coming up, I can see that type of intensity the weekend following.
How was your heavy day Saturday? Keep up the good work!!
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#18850 - 11/23/09 12:01 PM
Re: Tina's training log...
[Re: levalley]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Thanks Lillian! I did the heavy workout as I described above. I am planning to do some heavy swings for Tuesdays with my 16kg. Today is light day!
press/pullup ladders...8kg
5 ladders, 3 rungs each. Was able to do the first pullup (after the 1L/1R press) from almost a dead hang the first 2 ladders. All others done getting to the top with a chair and lowering slowly.
Found yet another advantage to working out at home. In my rest (2 min) between ladders, I managed to fold my white laundry! LOL!
snatches 8kg 10L/10R alternate with 1 min rest...total time 8 min.
My lats and armpits are a bit sore. By the end of the week I am doing 5 ladders with 5 rungs. Should be good and brutal.
Tina
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#18867 - 11/24/09 01:33 PM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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variety day today...
16kg bell
5 goblet squats, 20 swings
rest 1:30
repeat 5x
Tina
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#18880 - 11/25/09 09:35 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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medium day
5 ladders 4 rungs (reps of 1L/1R pullup, 2L/2R 2 pullups, etc), rest of 2-2:30 between ladders. 8kg. Pullups done by lowering over 15sec, holding a sec or two on the way down.
swings 12kg bell 50 swings with 20s rest over 8 min (workbook suggestion.
this was a hard ladder...adding the 4th rep made it more tiring. I am in a tiny way dreading Saturday, the heavy day.
I found a little tip online and it helps...a Z health concept which makes the press a little easier. In addition to the tension/keeping opposite fist clenched, shoulder in socket and pressing yourself "away" from the bell, I learned that if one follows the bell up with your eyes, NOT your head (keep it in neutral in line with your spine) it actually makes the press a little easier. Neat.
One other "Z health concept" is a neutral head in the swing. I filmed myself and need to work on that. I tend to hyperextend my neck on the bottom of the swing, still looking at that part ahead of me on the wall. When I have managed it, believe it or not the swing feels more effortless when I follow the bell on the backswing with my eyes, and keep my head in line with my spine (looking down briefly at the floor just in front of me). I have such an ingrained pattern of the head looking up though so this is hard to break, but doing it this way does make the swing seem a little easier.
Tina
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#18887 - 11/26/09 06:10 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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variety day workout today (following Dragon Door program of special presses)
16kg bell
5 cleans R, 5 L, then one getup R, one L
rest 1:30
do total of 5x
some cleans not so great, so still doing up against a wall.
Tina
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#18899 - 11/28/09 09:06 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Heavy day today from the ETK workbook.
Presses/pullups (presses 8kg, pullups done eccentric--lowering over 10-15sec)-----5 sets(ladders) of 5 rungs (1L/1R, 2L/2R, etc)
swings 12kg...did what was suggested in the book...25sec with 5 sec rest over 3 min.
found this workout hard, especially with trying to keep tension during my presses. Mentally had to convince myself to finish the 5th ladder today.
Also, it took me an hour and a half to do this workout!!! I generally rest about 20sec (by my count) or so between the rungs or at least as long as it took me to finish the reps, and 2-2:30 with the ladders. Still took a while. I may have to watch my rests more closely, as maybe I have taken longer than I thought (do use the gymboss for the 2:30 break)
I have one job where I have to be at work by 6:45am. Should be interesting trying to get a workout in before work...may have to do it after the kids are in bed, but it wakes me up/revs me up too much.
Tina
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#18911 - 11/30/09 05:58 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Light day today
pressing ladders 8kg with pullups (lowering over 15 sec) 5 ladders of 3 rungs each
L arm still needs some work as far as flexibility...find I get to a point where the kb is passing just past my head and I have to really work to not let my shoulder creep up. Still do the warmup of halos and wall squats, but only 2 sets. I think I may have to add the RKC armbar or something.
snatches 8kg...10 L and 10 R with 1 min rest over 10 min. Worked out to 5 sets. Again still feels a bit awkward on the left. Definitely my weaker side.
Total time 1 hour.
Tina
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#18912 - 11/30/09 02:10 PM
Re: Tina's training log...
[Re: canuckgal]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 909
Loc: Notts Uk
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Thanks for comments Tina. Sounds like you are working hard with and without kettlebells. I understand those problems- fitting it all in is so hard sometimes. At least we can kettlebell at home if can't make it to the gym. I'm impressed you can pull up-I can't do that yet.
Chris
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#18920 - 12/01/09 02:26 PM
Re: Tina's training log...
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 909
Loc: Notts Uk
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Thats interesting information about pullups. I'm restricted to the gym at the moment and their pull up bar is very high(I am also very short, less than 5ft) so can't even stand on tiptoes! Have to use aerobic step and jump up. Can hang and pull up a little. Doing a tiny bit more every workout.
I've really struggled with pressing and have stopped being able to press 16kg at the moment. Will go back to ROP as worked last time.
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