The New Warrior Training Sytems Blog Has Moved

You can now find our training blog at our permanent home at http://newwarriortraining.com. Please update your bookmarks and RSS feeds at the new location. Thanks in advance.

Sincere~

WOD: 010609

10 minutes of joint mobility exercises

1. Double Kettlebell Outside swing   x 53 lb (24 kg) x 12 x 3
2. Kettlebell clean+press+1 arm overhead squat x 44 lb (20 kg) x 6 x 3 (ea. side)
3. Hindu Push Ups x 20 x 3

Rest 90 seconds between each exercise, and 3 minutes between ea. set

WOD: 01/01/08 & 01/02/08

A  couple of great kettlebell coaches, Catherine Imes & Marko Suomi, recently posted a very crazy, yet motivating kettlebell challenge on Facebook. Both spoke about performing 2009 kettlebell jerks/presses w/ 1 kettlebell on new years day.

Hmmmm….amazingly, this struck a chord with me. as the new year approached, I wanted and wondered how, I would challenge myself and further push the envelope with my business, fitness, and life in 2009. well, thanks to Cate and Marko, I found my first true challenge of 2009.

Since becoming a kettlebell coach, I have done a few long sets of various kettlebell exercises, mostly between 3-10 minute cycles. However, 2009 kettlebell jerks &/or presses, posed a real challenge in developing mental toughness. Mental toughness is a major tool I know I wanted to improve upon in 2009. Having solid mental toughness, carries over in, not just your fitness program, but your everyday life. So I decided, “Why, the he**, not?”

Basically, I woke up New Year’s Day, drank my greens shake, cranked up my head-banging training playlist on my ipod, and got busy.  At the request of some friends on Facebook and Twitter, I did broadcast this feat live on Ustream. I’m a little ticked, because every time I try to watch the reply, nothing shows. Thankfully, I had witnesses to watch live, and cheer me on. (Thanks @timothycarter and @averagegoddess)

Anyhow, yesterday’s workout of the day is listed below, as well as today’s “recovery” workout of the day. How did you start your 2009, in terms of your fitness program?

WOD: 010109

2009 Kettlebell Jerks & Presses (time complete: 3 hours 27 minutes)

WOD: 010209

Jumprope variations x 3 min
rest x 1 min

Perform this for 6 rounds.

WOD: The Resolutions “Suck” Workout

Perform as many rounds as possible in 20 minutes of the following:

1. High Knee/Run In Place (100 steps)
2. Horse Stance Squat (count to 50..i.e. one-one thousand…two-one thousand..etc.)
3. Fast Body Squats x 25
4. TNT Cable Full Extensions x 10
Levels:

Beginners:        Rest 90 sec. btwn ea. exercise and 120 secs between each set
Intermediate: Rest 60 sec. btwn ea. exercise and 90 secs between each set
Advanced:       Do not rest btwn ea. exercise and rest 60 secs between each set

Steve Cotter’s IKFF Certified Kettlebell Teacher Course in Dallas, 01.10-11.2009

Hey folks. I just wanted to let you know that one of the top strength coaches in the industry is coming to Dallas, TX. Steve Cotter will be holding his IKFF (International Kettlebell & Fitness Federation) certified kettlebell teacher course on January 10 and 11, in Dallas.

Many of you ask  me which kettlebell certifications do I recommend. The IKFF CKT course is at the top of my list.
Find out more at http://www.ikff.net/ckt-0020.
I hope to see you there. If you plan to attend, be sure to message me here on myspace, and let me know, so we can make plans to connect.

Have a safe and joyous new year,

Sincere~
“The People’s Fit Coach”
http://sincerehogan. com