Sushi with Dr. Cheng

I had the honor of sitting down with Dr. Mark Cheng of Kettlebells Los Angeles last night for some excellent sushi and engaging conversation in Santa Monica about kettlebells, philosophy of training, and the always evolving business of fitness. The fish was FRESH and the conversation stimulating...and humbling. I'm a bottom line keep things simple guy. On way home last night, I asked myself, what is the take home point--bottom line? My own answer? I have a lot to learn! True--in the corporate wellness business I have obtained a hard-earned status as one of the best. Despite this place and reputation, I find it refreshing, and humbling, to know that I must also remain a life-long learner and student. We both agreed last night that if there is a better way to help our clients and students--we want to know! Dr. Cheng spoke so highly of the people that have helped him like Pavel, Gray Cook, and others. I am speaking highly of Dr. Cheng, Delaine Ross, and David Whitley who have all helped me personally beyond words the last few months to "Enter the Kettlebell" world. It's sort of like being a kid again with so much before me or like when I first entered college after 15 years in the blue collar workforce and realized there was so much to learn. The more I learn about kettlebells, the more I realize how much more is still out there! And it's only getting better! So today...it's out to work on my fundamentals with the 24kg two-arm swings. At the advice of Dr. Cheng, I will swing for 2:00 focusing on perfect form for EACH rep. I'll be more patient with the TGUs today...and work on those stopping points to David Whitley referred to in one of his recent blogs...which even humbled the Iron Tamer himself! While there are many warriors in the RKC, with the best, there is also humility and an open mind to keep learning from each other to be better and better. Moving better--that's what it is all about for me--the bottom line. Next week--back in Atlanta to hang and train with RKC Delaine Ross @ Condition Kettlebell Gym! Enjoying the SoCal Sushi this weekend, Coach RJ!

SoCal Earthquake Update!

Hey everyone,
I’m in LA today. We just had a ripping earthquake. It shook the crap out of my apartment in Valencia. Friggin’ RJ was getting ready to leap off the 2nd story balcony into the tree--fitness in ACTION at the time of need! Not a hard jolt but a major rock and roller up and down and all around for about 30 seconds—15 of which was pretty intense. Anyway, I’m okay. No damage that I can see anywhere. Not sure what is up at this point, but I’m hanging tight and okay. It was a 5.8 in Chino Hills between Santa Monica and Long Beach.

Edgy in SoCal, Coach RJ

New KB Snatch PR!

So I'm in Paso Robles, CA this week. I set up some work friends on the kettlebells this morning. At the end, I tried a new PR on the SSST (Secret Service Snatch Test). I'm still using the 18kg for my SSST. I can snatch the 24kg but only 5-10 reps per side then I'm done. My SSST is hitting five minutes. I was at 117 reps in 5:00 last attempt. I hit 125 reps in 5:00 this morning. Now I'm on pace to expand the duration and push for 200 reps in 10:00. All the people agreed this morning--the KBs are the REAL deal! Kevin said I feel DIFFERENT! I agree. You do feel different--better! Albeit somewhat wasted at the end of a SSST but in a good sort of way. I love the intensity of the kettlebells. People that are not using don't have a clue about what they are all about. They are not stupid. They are not like dumbbells. They are unlike any other thing I have tried in fitness. KBs are high intensity primal training at its best. Swingin' HARD style today, Coach RJ!

Kettlebell Chemical Reaction

Today Luke (one of the FEW workouts partners I've had in my whole life because he can kick ass!) and I worked on KBs for 1.5 hours. I set him up on the basics. We felt the difference between other lifts and the KBs. There is a lot that goes on with KBs chemically that I didn't feel with other workouts. More HGH response. More EPOC. More testosterone. More fitness in less time. I FEEL DIFFERENT working with the kettlebells than with other types of strength conditioning. They've given me my edge back--the edge I had when I was racing at an elite level. On days when I'm throwing KBs, I have a different attitude. I was the MidState Fair tonight after our workout. Some people got rude. I thought...F this! I'm outta here! I don't tolerate bullshit when I throwing kettlebells. My mind is sharper. I'm more dangerous. I like it. Intense on Cali's Central Coast today, Coach RJ!

Battle of Atlanta...Where's Our Passion?

I was hanging out at Inman Park in Atlanta the other day. While twins Ronnie and Cade played on the climbing equipment, I ripped through a 30 minute body weight workout using a superset of elevated rear foot box lunges to decline push ups. The playground wall was great for getting the foot elevation and decline position. 20 lunges per leg then 20 push ups then repeat for a total of 200 lunges and 100 push ups. Then we walked around and visited with dog people and explored what is one of Atlanta's coolest historic neighborhoods.

I found a sign which explained the history of Inman Park. It was actually the site of the Battle of Atlanta during the Civil War. In one hot Southern July day, 9,000 men died in battle. I was awestruck. We were on hollowed ground...major chi rush followed. It made me think--people die for their passion and what they believe in. I don't think we have the right passion anymore in America. We are passionate about getting the newest iPhone or Xbox to point of killing someone over it, yet few really stand up for what is truly important like saving what is left of our country! Military is fighting doing their part. I'm fighting the health wars doing my part. Others are getting it on too--no disrespect to them. However, there are far too many people with jacked up priorities and completely lame in their way of thinking.

Speaking of lame, I saw two teens walking the other day. Both were holding their crotches because their damn pants were so loose they would fall down around ankles if not held up. What morons decided that wearing pants around the bottom third of your ass was cool? Whoever it was is making millions--that is jacked up! Pull your pants over your ass after you pull your head out--then fight for something worth fighting for y'all. Deep in the South today, Coach RJ

Kettlebells Los Angeles

*(Photo: Studly RJ wife Candas, Dr. Cheng, RJ)

Just did a great workout with kettlebell guru Dr. Cheng and his Kettlebells Los Angeles comrades down in Santa Monica. His group meets every Sunday morning at 7:00 AM sharp. If you want to work with a real KB pro and a great group dedicated to moving well and injury free with KBs, check out the Sunday @ 7 group for sure! I've been working hard to get better and better with my technique. Dr. Cheng was able to make numerous points with me. Here were the points of KB light for me on Sunday:

• Drive my heels more as I bring the KB up--a good cue is to just lift "the toes" which then makes it impossible to lift the heels!


• Engage lats more. I'm straining my neck too much. I commented that I need to relax my neck to which Dr. Cheng quickly replied, "NO! You need to engage your lats!" Point well taken. At which time he took the group to the pull up bars for the Pavel style "lat" pull ups with locked elbows just to drive in this point!


• I need to keep my shoulder more packed as I finish my snatch. I'm thinking of this more and more but it's hard to master. The lat pull ups above will help with this.


• I was letting my front ABS get a little too soft which allowed my hips to finish too forward with my snatch and swings. Keeping the front ABS really tight enables a much better vertical line all the way through the body.


• This might be the best point and definitely the most funny--but totally true--keep your ass so tight as you pop it during your KB exercises that if someone threw a brick at your ass--the brick would shatter! How's that for redefining a buns of STEEL workout Comrades!
  

I also met some cool people there. Of course Santa Monica is an interesting scene with or without kettlebells...I met a cool guy named Dr. Victor that is there every morning at 4:00 AM working out. He had some Indian Clubs, DBs, tubing, etc. Has been doing martial arts for 60 years. I'm going to go back down there one morning just to hang with this guy a bit. Two of the LA KB people are getting ready to take their RKC certification, so this makes it a great place for me to hang out more because there are people in the group with "instructor focus" who don't mind helping others as well. Great experience man! If you're in SoCal and interested in kettlebells, you should look up Dr. Cheng! Class fee is $20--a nominal fee for this quality of Comrades! Here's how to find him:

• http://www.kettlebellslosangeles.com/train.html

Here's a video of me doing some 24kg snatches while he worked with me on form corrections:

• http://www.youtube.com/watch?v=QDIIv0ljBJo

From the SoCal Kettlebell scene this weekeend, Coach RJ!

RIP THIS! THE LEAN BERETS!

My latest project with fellow kick-ass Wellcoach Kevin Rail is about ready to launch...The Lean Berets--Avengers of Health! Stay tuned baby...this has some serious chi! We're pushing HARD to save America from obesity and sloth. Are you? TheLeanBerets.Com is just the beginning! Rippin' it, Coach RJ