January 22nd, 2013 @ Russ Moon // Comments Off
Our Group photo, that me up in the second row 3rd guy from the right end. Nothing but listening and obedience
Karen Rossier, RKC and Michael Rossier, RKC – two familiar faces from last spring’s Kettlebell Muscle Seminar with MRKC Geoff Neupert. We discussed the event and how gracious Kate Lavanga, RKC was in feeding us……I did warn them I was going to do some serious protein intake. The lessons learned were how to treat newcomers based on discussing how people shared their amino acids with me (kate) or chalk (jennifer) or their dry humored sadism …MRKC Neupert….when are we having our discussion on programming that you suggested ? I did thank him (MRKC Neupert) for the experience of being “stomped into the ground” after and the next day…he said he appreciated that and chuckled…what was funny was he was serious.
Neupertisms – when someone is wrong people will not hesitate a second to point it out but when they are visionary people tend to forget they provided the correct answer years, months etc. in advance. Geoff said to me months ago “Your weight is the 32kg, it might be the 40kg.” So at the HKC I started with 16kg (to survive), quickly went to a 24kg….then I got busted again in a nice way. Karen said “Russ, you could flick this 24kg around all day but it is too light.” That’s why the day will come when 300 will go down and I am not talking about the movie. I obeyed grabbed a 32kg and found a rhythm that Karen felt was much more pure. So I stuck with the 32kg for the rest of the day including testing…..so Geoff you get credit for being right on both counts…”the 32kg is your weight and “it might be the 40kg”. Karen, you scored a one shot kill you diagnosed the problem and suggested the correct solution on the first pass. I told Michael how much that one surgically placed comment was game changing.
I have not fully learned to roll the volume off my hips to just enough while retaining acceleration, part of my mind thinks the kettlebell is going to hit the muscles in my back if I explode on it.
“The 2 arm swing is not your friend.” MRKC Brett Jones – it has something to do with the width of my shoulders, I welcome the pardon to take that time to really dig into 1 arm swings and double swings without guilt. The 1 arms will give me twice the room and the doubles will not require my hands to be that close. The 2 arm swing is my friend, actually I love it, but it does feel cramped because of my shoulder width and terradactile arms.
The TGU, I still think is the ticket. It is interesting how many strength communities considered the 100-106 pound TGU a rite of passage of sorts. The planes of movement help you so much in everything else you will do. Will Parker, RKC saw me practicing and said “Russ you are into that Kalos Stenos stuff right ?”…..yes, been into it. It works beyond what is advertised. How I learned the TGU which graded out as my most technically perfect movement at both certifications. Kalos Stenos the book and the DVD’s many times, took my time and just kept practicing. The weight went up consistently, but I didn’t redline myself too much. The 1/2 TGU is golden. Sticking w the TGU.
Bottoms Up Clean – I started sputtering to life with 3 reps a side with the 32kg in the clean, nothing to boast about but I can build up off a 3 rep base without too much danger or strain.
My Deload workout to just pull the kinks out – Tabata 20:10 8 rounds – 7 rounds of 48kg 1 arm swings and 1 round of 48kg 2 arm swings, evidently there was some carryover from the super instruction yesterday because I really wouldn’t have thought I could go the distance w 1 arms but I am close enough to know that’s in the crystal ball as happening real soon.
10.10.10.5 – Double 48 kg Deadlifts – I put them back behind my heels. I generated a great deal more tension and it kept radiating outward like it was electrically connecting. Much more difficult than pulling with the bells more forward, going to start grooving my hips for the double Beast width. When you go up on the larger bells you have to have a different stance to accommodate the fact that you need more space for the increase size of the sphere of the bell. So for me it is like I have to work in that groove to get the muscles pushing from all the right directions in the right sequence. It is too fundamental to be anything other than good for me.
Book is coming right along, laying out the photos now that the certs (3) have concluded and the flu (14 days) has surrendered. I am rotating the exercises and using only 1 exercise prior to each session for 1 rep. I am considering accepting discounted pre-orders to further encourage me to document some new movements which are more advanced without feeling guilty for pausing. It makes you stronger, everyone who has touched it including 2 RKC’s has said the same.
This is part of my Secret Sauce and I am willing to share it because I want you to feel the “Juice” this is going to deliver.
MRKC Brett Jones – after being a closet Kalos Stenos, Dynami, Secrets of the Shoulder disciple I had wanted to meet him and watch him teach for over 2 years, my dream came true.
He is a solid human being, in his areas of expertise he is so deep it is incredible, humble, intuitive and it was nice to see the sense of humor from such a beautiful person who is obviously comfortable inside their skin. I appreciated the time you took with me, I caught the remarks directed at me (because I had my decoder ring on) and our discussion took a big weight off my shoulders. There were things I was only going to ask you, I thought my train of thought was right, but I wanted validation from someone who has been down these particular trails.
Bands are not fluff, mobility is not fluff, correctives are not fluff, hearing him tell me to put my fist together looking at my windspan and saying “The 2 arm swing is not your friend.”Right, not unless I wanted to perform a half split to make enough room for my shoulders. Now I can immerse in 1 arm swings and doubles…….hurt me, hurt me I am already stronger.
I am passionate about the things and people I love so if I went into fast forward mode just imagine yourself meeting Neil Peart…that’s how I felt. Neil Peart is the drummer for Rush, I have seen them live 7 times, he likes them. He knows what I mean.
Now go forth safely and get stronger.
I am going to.