Starting January-Force Recon workout

On the RKC forum, Pavel posted a Force Recon workout. Some of my fellow RKC's have already begun to start this training routine. I plan on starting next week. Here it is, give it a shot.

TUESDAY:

Superset

Weighted pullups- 12kg- 5x5

C & P - Dble 24kg - 5x5

Rock bottom front squats w/ a 1 second pause- Dble 24kg- 5x5

Superset

Snatch: 32kg 5/5x5

Strict hanging leg raise 5x5

THURSDAY:

Superset

Single arm C & J- 24kg- 10minute (never put the bell down)

Heavy abs-fighter situps-5x5

Superset

Pullups- 100 total

Front squat-Dble 24kg-10 reps every time you let go of the bar.

Superset

Snatch-24kg- 10/10x5(100)

100 yard jog x 5

ENJOY THE PAIN!!!

Just because we do things fast, doesn't mean we do them Half-Assed

Whether you are into Crossfit or Kettlebells the above title should always remain true. Doing things half-assed will always result in injury, which then results in training time off.  Nobody wants that.  Take your time and try to understand the movement and what muscles you are working.  We all tend to forget what the hell we are doing and want to just get the workout over with or do it for the best time. It's time to think differently and train smart.  

Who cares if you are the last one to finish.  Do the exercises right and then you will see the results.  Most of our workouts we do are hard enough. If I say do 30 reps of something and you only get 18 then make those 18 the best reps you can do.

For example, lets say we are doing a C & P ladder. I can't tell you how many times I see clients simply clean the bell and then press the bell without creating any tension throughout their bodies. What are you doing for yourself besides going through the motions?  If you only do 3 C&P's on each side but make them your best reps, then you are training smart. 

Please don't cut yourself short because you want to be the first one done. Train smart and you will remain injury free and become stronger faster. 

Now go get some!!!!

Heading towards the end of a perfect year

Comrades,

This year has been nothing short of amazing. I can't believe it is Christmas already. I'm still wondering where my summer went. This year DV8Fitness was born. This has been a long term goal of mine that I finally achieved, but I am far from finished. I have so many ideas and products that I want to implement this coming year that 2009 may be the year that DV8Fitness really starts to explode. I have been very lucky to have surrounded myself with great friends who want to help me grow DV8Fitness. This is only the beginning. 

At the start of the year, I decided to leave a gym because they failed to see my true potential. Now, I have just started to create what I always wanted, A kettlebell company that provides great service and outstanding quality of training. I owe this to RKC. Pavel and Will Williams has given me such great opportunities, for example being an assistant to Brett Jones in the October RKC. I have since been invited back in April to assist again. 

What is to come in the New year??  A great friend of mine has come up with a product that everyone will want, I am helping him to implement it this year.  In addition, we are also working on a 4 CD Kettlebell training video. Also, Kettlebells.Me will be up and running. I have so much content to put into this site that you will not need to go anywhere else. 

Who will be apart of DV8Fitness??  I am proud to say that a couple of my clients and my wife will be attending RKC this year. I have added 2 new instructors that are currently being trained by me to teach KB's.  In February, my wife Amy will be Crossfit certified and teaching for DV8fitness. 

Like I said, this is only the beginning. 

Biggest mistake made by Personal Trainers

Comrades,

I came across this article posted on the DD Forum by Marty Gallagher who wrote the, "Purposeful Primitive."  This is exactly what we, "trainers" do and we sometime don't realize it. I just pasted the article below. Think about how you train your clients, Is this you?

The fourth lever of progress is the psychological element and my interaction with the client/student is a case study in applied psychology: I get a sense of the trainee and become attuned to their situation. 

The biggest mistake made by personal trainers nationwide is they try and jam square pegs (their clients) into round holes (their system) and the end result of this one-size-fits-all approach is that a very small percentage of their clients reap the results they sought or had come to expect. Most clients drop out within the first month. They quit because they are unable to adapt to the stringency and inflexibility of "The System." 

I too have a system. However an integral part of my system is a strategy called 'creeping incrementalism' wherein the trainee is initially taught a sound technical base using light weights and high reps. Cardio modes are simplistic; duration is short, intensity is mild and overall the trainee is encouraged to develop a 'feel' for the movements and the techniques before we push the intensity accelerator to the floor. 

Modern Personal Trainers basically have one speed and one system and typically throw their clients into the proverbial deep end of the pool in session one on day one, allowing no gradual acclimatization. I am flexible, pliable, mobile and nuanced. In our initial nutritional strategy we start broad and easy before becoming narrow and focused. Zen Master Suzuki was once asked, "What is the best way to train the mind?" He replied, "Give your cow a large pasture to graze in." That sums up my initial approach towards an "eating strategy." All things fitness-related will become increasingly more intense and focused over a protracted period of time as we delve ever deeper into the process. Once easy benchmarks are established we stair-step our way ever upward, using innovative periodization tactics applied to all three disciplines. 

Captian Of Crush, I got the number 1!!!!

I have to post this because I just crushed the number 1. For some of you that may be no big deal, but it is too me. Next goal is to get the number 2 by June before I go to Level II. If you have no idea what I'm talking about, go to Ironmind.com and check out the grippers they have for sale. They are basically a way to strengthen your grip.

Since I have been using the grippers for 1 arm swings, snatches and presses, I have been able to press the 32k with no problems. Working on the 36k now. My deadlifts have become easier as well. I have not maxed out yet, but will shortly. My PR is 345 now using a conventional deadlift.

As Brett Jones says, you are only as strong as your grip.

Speaking of grip strength, my Saturday class just did 80 sets of Vo2 max. Women used a 12k and men a 16k. Congratulations to everyone for completing the protocol. SSST is coming soon. T-shirts will be made for this event.

I'm out.

WOW!! This Club has their shit together

What can I say? This is what happens when a gym wants to work together. Tonight, I taught 2 demo classes at Club La Maison. Each class was sold out. I had a wide variety of clients who really wanted to learn the benefits of Kettlebell training. Each one of them learned so many valuable lessons that will help them in thier own training. Starting next week, I will be teaching a 6-week Kettlebell class for CLM members. I look forward to getting these classes started.

This past weekend, EMS had a huge sale on all winter merchandise. I want to thank EMS for supporting DV8Fitness and allowing me to put my brochures around the store. If any DV8Fitness member purchases any item at EMS in Haverford and Exton, you will recieve a discount. Take advantage of this.

Starting February 24th at Lower Merion High School, Will Williams and I will be teaching a Kettlebell class for the Main Line Night School. The class will be 1 1/2 hours. Class starts at 7:30pm. Bells will be provided. Take advantage of having a Senior RKC instructor teach at the MLNS.

See you all at class.

DV8Fitness and Club La Maison

Kettlebellers,

During the winter months, I will be holding a couple classes at Club La Maison in Devon. Advanced Kettlebell class on Thursday night at 6:30pm and a beginners class on Monday nights at 6:00pm. From my experience, there is no other gym in the area who offers such a variety of classes as Club La Maison.

I want to thank Club La Maison for inviting DV8Fitness into their club. Their members and trainers will only benefit from training with Kettlebells and learning the RKC principles. I look forward to the new winter schedule.

Remember: No sneakers are allowed, only flat soled shoes or go barefoot. If you have your own bell, bring it with you along with a towel.

See you all soon.

Halloween!!!!

Well, this was an attempt at a Halloween class. Myself and Jackie were the only ones dressed up. Guess what I was? Keep your opinions to yourself, thank you. It was a great class and the weather was perfect for November.

Today we focused on Core stability. Want to see if you have core stability? Put yourself in a lunge position. Both feet in line with the center of your body. If your right leg is out, then you should have a bell racked in the left hand. Stabilize and press the bell overhead to complete lockout, then bring the bell down to the rack position. This simple drill will help you realize core stability. Try it.

************************
DV8Fitness has a new winter schedule. Starting November 6th @ 6:30pm we will have an indoor Kettlebell class at Club La Maison in Devon. A follow up email will be sent out with further details. Also, starting in February, Will Williams and I will be teaching a class at the Main Line Night School. This will be a Wednesday class. Again, more details later.

I'm out.

I got it!!!!

As most of us know who teach Kettlebells to newbies, the best feeling is when your client finally gets the swing. Of course there is always some tweaking needed, but when their hip snaps, breathing is sharp, tension is created and they feel that hamstring cranking, its sooooo nice.

I had that experience today and I felt good that I took someone who really didn't know how to squat in the first place, did not understand the concept of hinging and completely turned them around. A word of caution to the newly minted RKC's. When you teach the swing, fix one problem at a time. Don't get overwhelmed with all the little things that you see wrong. Usually, when you fix one thing, the other gets fixed as well. Similar to the FMS screen. Fixing hamstring mobility with ASLR, may fix their deep squat, its a wonderful thing.

Don't forget to give your client who just learned the swing some homework assignments. Hold them accountable for what they have learned. For instance, have them practice chopping their hips with their hands. This will remind them to push that butt out and hinge instead of squat. When they return for their next session with you, you will only have to review briefly instead of spending the first 1/2 hour going over the swing again. Remember, as a society, we do not go around hinging properly all day.

My mission is to introduce kettlebells to 1 new client a week. This may seem hard to do, but it does not necessarily mean a new client, but a family member, friend or fellow co-worker. Try it.

Remember you are an RKC,

Represent!!!!

SNATCH TEST REQUIREMENTS HAVE CHANGED

Here it is comrades, the new Snatch requirements for the snatch test-men and women.

1. You are given 5min to complete the test

2. You can make as many hand switches as you want

3. You are allowed to rest or set the bell down.

Mens's requirements

60-132pds--60 reps total
90-198pds--80 reps total
90-198pds+ 100 reps total

Has to be completed with a 24k bell
Masters(50+) use a 20kilo bell.

Women's requirements

56-123pds--60 reps total
75-165pds--80 reps total
75-165+ pds--100 reps total

Has to be completed with a 16k bell
Masters(50+) use a 12kilo bell

WHAT ARE YOU WAITING FOR? START SNATCHING

Changing my life, 1 Certification at a time

Comrades,

WOW!!!

What a weekend I had. October RKC Cert was a success as usual. Brett Jones, Ron Morris, David Whitley and Jeff O'connor were the Team Leaders. Let me say, It is very different on the other side. I still wanted to do the workouts though, especially the grad workout. Team Jones had one hell of a group of individuals. Each and every one of them gave 110%. The RKC family continues to grow with a whole new batch of RKC's planting their seeds all over the country.

Each Cert that I go to I learn something new. I learn a new drill or a way of training a client. I learn what other RKC's are doing with their businesses and I learn that the more I do this the more I know that this is my way of life.

I made a whole lot of new friends and created stronger relationship with the assistants. I am looking forward to a busy summer. I, my wife and a few other clients of mine are attending the April Certification. I will also be attending the Level II Cert in June. I better start pressing that new 36k I just bought.

See you all at class. Remember, NO SNEAKERS ALLOWED!!!!

Off to another RKC

Comrades,

Tomorrow I fly out to St. Paul for another RKC. This time I'm on the other side of the coin. Instructing with Brett Jones will be an honor. I have been looking forward to this opportunity ever since I received my initial Certification. What's next Team Leader.

The adrenalin is pumping and I'm ready to start snatching. The 24kilo feels light as a feather. For those who made the decision to become an RKC, Congratulations! You are one step ahead of everyone else.

RKC! RKC! RKC!

I'm out.

Sunday was a great day of Training

Comrades,

The day started with a great class at Saly Glassman's farm in Blue Bell. Every Sunday I have a new victim and after each class I feel that I have accomplished something. Today I taught the swing and focused on the idea of compression.

I had a 10am trail run in VF with Mary, Marilyn and Debbie. Everyone of them did a great job, keep it up ladies. After our run we completed the Snatch test based on their weight, using a 12kilo bell. 

Got in a good 5k and went home to eat real quick before taking Dr. Dan's Kettlebell class at the Upper MainLine YMCA. It's nice to take a class for a change. Since, I am heading to St. Paul on Thursday and have to retest for my Cert, I completed my Snatch test after Dan's class. This video will be up on Utube shortly.

Feel strong and ready for anything. 

Congrats to all the new RKC's

I just want to say great Job to all those who passed the RKC this September. We have some amazing talent in the Suburbs of Philly. Let me say that in Pittsburg we have of course Brett Jones, Master RKC and now we have a new Senior in the house, Will Williams, located in Ardmore. I think thats enough to start an RKC on the East Coast. I'm working on this as I type.

October RKC is approaching and I have been doing nothing but Vo2 max Snatches. I have to retest and test out in the 6 basic movements in front of Brett, so I am working my ass off to say the least.

Just got back from a wedding in Palm Springs, CA. Rested up before my departure next week. Feeling Strong and ready for anything. Of course, nobody heard of a KB in Palm Springs. Untapped market out their. I used a dumbell for my TGU's and did some barbell deadlifts, that's it. Focused on my form and went slow. I taught a trainer in the gym I was at, the TGU. Never seen it before.

To my clients, be ready for me this week, I'M BACK

DV8Fitness is adding more classes

Comrades,

This coming Fall, I have added some new classes to our schedule. I am honored to tell you that,
Saly Glassman, Senior Vice President of Merill Lynch has invited me to teach classes at her farm in Blue Bell. She has an amazing facility. These classes are starting this Sunday at 7:45am.

If you are interested please call me directly.

In addition to this, Starting in October I will be teaching Demo classes at Club La Maison. Please keep checking DV8Fitness.com for the details.

Train your Weaknesses not your Strengths

To my Clients,

I have finished reading Marty Gallagher's book, The Purposeful Primitive. Each Chapter was fascinating, but one stood out in my head. "Physical and Psychological Weak points." He states in this chapter, "What's the toughest lesson to learn in all of fitness-dom?" Marty says, "I would nominate prioritizing weaknesses and NOT continually playing to our strengths."

How often do we train a body part or an exercise that we like because it looks good and feels good and we just like doing it? What eventually happens is that our body becomes asymmetrical and unbalanced. We do not realize we are doing it, unless we have the training to notice it. The majority of the fitness population train in this way. We do not know any better, because nobody informs us that their is a better way to train.

After reading this chapter and thinking about what I learned at the FMS workshop I realize that if we spend the time on our weaknesses or asymmetries, we will make our body as a whole stronger. So, stop doing those bicep curls all the time and do some Turkish Get Ups. For those of us who are trainers, you will be amazed at what you can learn from your client, watching them do a TGU. I had 2 new clients today doing the TGU. I noticed that one of them could not extend their hips completely. We can draw many conclusions from this. Bottom line is: I knew what I had to work on.

Focus on your weaknesses. "People who do the same thing for too long become fossilized and incapable of change. Without change, without subjecting the body to new and different tests and stresses, nothing of any physical consequence will occur," says Marty Gallagher.

This is a tough thing to do, as much as you like your routine, DEVIATE from it. Make your weaknesses strong and become symmetrical.

For those who I have screened, I will be giving you a description and picture of your corrective exercises that you should do everyday. Then we will retest.

Phil Scarito, RKC, CK-FMS

October RKC Cert is approaching

Comrades,

I just received my Instructor packet today. I must say, I got that, excited, anxious, nervous feeling again while reading what is expected of me. When I first arrived at the RKC in September of 07, I had so many thoughts running through my head and I was ready, physically and mentally for what was to come.

Now, almost a year later, I'm on the other side. When I left my Cert a year ago, I said to myself this is what I want to do. I want to become an assistant, Team Leader and eventually Senior instructor. I am on my way up the ladder. I will represent RKC and what we stand for. This is the only Certification process that demands only the best from their Instructors and I am sure as hell not going to let them down.

I Started my business about 8 months ago. DV8Fitness was born and has grown into a successful business. I mean it has not even been a year yet, and I'm assisting in my first RKC Certification workshop. This year is gonna be a good one for DV8Fitness. I am working on many things, one of which will be my new website, KETTLEBELLS.ME, which will launch late September. Most of all I will continue to provide the best service I am capable of to my clients.

I want to say good luck to my Comrades who are leaving to attend the September Cert. I know that they both will kick ass.

Please visit Utube and check out some DV8Fitness videos.

Phil Scarito, RKC, CK-FMS

15:15 Vo2max Snatch Workout

Comrades,

This Saturday we are attempting to do the Vo2max protocol. This will give you a cadence, that you will use during your Vo2max workout. Ultimately, the Vo2 will help with your SSST(Secret Service Snatch Test). We will do the SSST as a class as well.

I sent a mass email out concerning how the Vo2 is executed. If it does not make sense, I will explain further and in simpler terms on Saturday. What bell do I use?? Well, the men should you a 16kilo and the women should use a 12kilo.

Here is a simple breakdown of how the Vo2 is done.

5 continuous minutes of snatching. The cadence is steadily increased every minute, ending with the 5th minute of all out effort.

1st min: 8reps/1 rep every 7seconds.
2nd min: 12 reps/1 rep every 5seconds.
3rd min: 15reps/1 rep every 4seconds.
4th min: 20 reps/ 1 rep every 3 seconds.
5th min: ALL OUT EFFORT!!!. Remember your number divide by 4 and round up.

Example: 5th set was 28, divide by 4=7.

15:15 Vo2max. So, 15seconds of work, 15seconds rest. In those 15 seconds you must get 7reps. the goal is 40 sets.

SEE YOU ALL ON SATURDAY. If it rains I still expect you to show up and get it in.

DO NOT SACRIFICE QUALITY FOR QUANTITY

Fellow DV8'ers,

Today, I continued my filming of some more Kettlebell Concepts for my new website, which will be a continuation of DV8Fitness, named KETTLEBELLS.ME. I went into some very basic, but very important concepts that we all tend to forget about. The hinge, deadlifts(using a pole), Hardstyle(compression) and pressurization.

As I talk more and more about these topics, it has occurred to me that the requirements for Level II are attainable. There has been much talk that the Level II Cert requirements for the press and pistol are ridiculous. If we master the "Hardstyle" method of training and always make sure our form is perfect, we all can press and pistol the bell we are given.

REMEMBER DO NOT SACRIFICE QUALITY FOR QUANTITY!!!

The same amount of effort and muscle recruitment is applied to pressing a 16kilo bell as the 32kilo bell. I remember Brett Jones demonstrating how the hip snap is the same when swinging a 6kilo bell vs. the 24kilo bell. The concept of Compression and how your press is only as good as your clean is so true. Slow it down and think about squeezing every muscle in your body to get that bell up. It works.

Looking forward to Level II.

New Personal Record on my Deadlift!!

Comrades,

Well, I surpassed my previous deadlift number by 30 pounds. I did 6 sets of Deadlifts.

135, 225(feeling strong), 265, 315, then 335. Supinated/Pronated grip, and back was straight. I used the PVC pole and started with a set of 10 reps, making sure my 3 contact positions were in line. I felt so good and so strong. My next goal is 400. This will take some time though. I am starting to swing the 32's, which really help prep for the deadlift.

******************

Dv8Fitness videos are up on Utube. Check them out and tell me what you think. Of course you always want to cover more than what you say on video. So, these will be updated. I am going to video every Sunday, so keep looking on Utube for some good videos.

Also, KETTLEBELLS.ME will be coming soon. Stay tuned Comrades.

I'm assisting in the October RKC

Comrades,

I have achieved one of my many goals I set for myself. I was asked to assist in the October RKC Cert. This is a big deal for me and just the beginning of an incredible journey along the RKC path. I can't tell you how great it feels to be apart of such an amazing community of RKC's. I have such a great passion for teaching the RKC system that this opportunity is incredible.

I have also signed up for the Level II cert in June. The requirements are indeed very high, but this is not a typical Certification. This is the weeding out process ladies and gentleman. Are you in or out? I look forward to the challenge, bring it on!!!

On another note, I have started to video and post my tutorials on Utube of the 6 basic KB movements for my clients to view. They are not complete yet, but will be by the end of next week. Hope to have my Kettlebells.Me site running as well. Wait till you see that one.

Hope to see everyone out to class this week.

Stay strong and keep swinging bells.

Phil.

Simplistic, Time Efficient and Deadly Effective!

Comrades,

As most of you who know me, I'm small but, mighty. I'm a buck fifty now, which seems to be where my body has been for a while. A lot of this even weight is due to shitty Nutrition and lack of good old fashion iron pumping. Things have changed though. After ready Purposeful Primitive, by Marty Gallagher and attending the CK-FMS workshop I have started to change up my routine.

Right now, I'm following the 2-day split routine:

Day 1= Squat, Bench Press, Sumo Deadlift
Day 2= Squat, Bench Press, Convention Deadlift.

Yesterday, my deadlift session went like this: 6 sets, 135, 155, 185, 205, 225, 245. I felt strong. Before I started my deadlifts, I used Gray Cook's stick method. Keeping my head, Thoracic spine and sacrum on the stick. This went into my muscle memory and then I banged out 6 sets with perfect form. I will be up over 300 in no time.

I am attending the RKC Level II Cert in May of 09. They just recently made the requirements much harder. Starting to use the 32kilo more often now. I feel good and am eating very well.

I will keep you all up to date on my progress. Remember, form is everything.

Keep it simple stupid

Comrades,

Today I got to get in a great 45min workout with Team Leader Will Williams. We met at South Ardmore park with a 20kilo and a 24kilo bell. Some of my best workouts are the ones where I choose one Kettlebell movement and put a little spin on it. For example, we did a ladder of dead clean and presses(singles).

Dead clean and presss, R and L. Then Farmer walked the bell 50yrds, dropped them and ran back to the other bell. We really focused on our form. Powerful cleans and good grinds, thats it. Every muscle from my toes to my hands were burning.

It's time to start focusing on slowing down our movements, doing fewer reps and really focusing on your form. Form is #1 priority, no matter what. Whats the point in doing anything if you do not have proper form. This is why I spent the first part of my last class, doing basic swing drills.

So, if your training on your own. Don't think of some crazy routine or the latest Kettlebell move. Stick to the basic movements and try to master them first.

I am in the process of putting together a video clip on the 6 basic Kettlebell movements. These will be 3-5 min clips of each movement. I will be putting these up on my new site KETTLEBELLS.ME.

See you all in class.

Phil Scarito, RKC

Are We here to Entertain our Clients?

Comrades,

I was reading David Whitely's Blog today, Senior RKC Instructor. He wrote about strengthening your weakest link. Everyone of us has one. Do we know where it is, some of us do but, some of us don't. It is our job as fitness professionals to identify our clients weakest link and help them repair what is needed to make them strong and healthy. Yes, there are those of us who put our clients through very demanding trainings, and there are those of us who feel the need to entertain them as we do it.

After reading his article, I started to think that as a trainer, I need to be first and foremost concerned about that weak link that my clients have and how can I fix it. I know some of us realize we have an imbalance but, we don't want to take the time to fix it. We would rather go for a run or lift weights.

I urge you to really think about your training and where it is going. Think about the goals you have and share them with your trainer. Hold them accountable for your progress. Ask them to identify your weakest link.

I am on a mission to identify my clients imbalances and to fix them the best way I know how,(FMS). A lot of these issues can be fixed in a short period of time. It just takes effort on the part of the client to do their homework and as a trainer to hold them accountable.

Phil Scarito, RKC

CK-FMS Summary-Please Read This Comrades

Comrades,

This weekend has enlightened me in so many ways. Just when you think you have a pretty good understanding of training principles, the FMS throws a wrench in it, in a good way. The Functional Movement Screen Workshop that I attended has changed the way I train and initially screen a client. Think of it this way, we all develop movement patterns that over the long term, if not corrected end up giving us lumbar pain, knee and hip issues. What if there was a way to correct these movement patterns, allowing everyone to train with no imbalances? As stated in my FMS manual, "The focal point of this program is that significant limitations or Right and Left imbalances exist in some individuals at very basic levels of movement."

So what does this mean to you? Why should I go through the screening process?

I don't know about you, but I don't want to lift weights, run and press a bell when my body has a dysfunction. What am I doing? I'm inevitably going to create an injury. I want my body screened and corrected, bringing me to an even level so I can build upon it. Brett Jones, Master RKC Instructor said, "What we are doing is building fitness on dysfunction." I don't want to train around a pre-existing condition, not fixing the root problem. The idea is to individualize a training program based on a client's weakest Link.

This brings me to my next point, BOOTCAMP training. Since, all of us have some sort of imbalance, how can we train a group of 20, 30 even 40 people at one time and focus on their individual weaknesses? Everyone has a different weakness and corrective exercises for that weakness. So, we are essentially building fitness on dysfunction and not making anyone better.

This weekend I and my fellow RKC Instructors were the 1st group of RKC's to learn how to properly screen clients and find their weaknesses. They gave us the corrective movements and conditioning exercises to create a healthy-symmetrical client. I will be screening each and every client of mine over the next 3-4 weeks. I look forward to the process and making my clients healthier and stronger.

Phil Scarito, RKC

Update on my trip so far

Comrades,

It's been only the first day, but I have to tell you this Cert is gonna be amazing. Today I got to meet hang out with David Whitely, Kenneth Jay and Will Williams. We all unloaded about 20 crates of bells for the Cert tomorrow.

Got some great Pics to post. The hotel is awsome. There is an irish pub downstairs, where I can get Guiness on Tap anytime I want. Love it.

I will keep you all updated on how the beginning of the Cert goes.

Phil.

FMS is around the corner

Comrades,

I am so pumped up for this upcoming CK-FMS Cert in St. Paul. It's a new Certification and a new venue.  The best part about it is that I will be with some of the best minds in the business.  Just being in the same room and shooting the shit will all of them is worth the trip. I am looking forward to learning from Gray Cook and Brett Jones. I have already purchased some of their CD's on the secrets of the Shoulder, Knee and Hip, great stuff.  

I will come back with a new way of screening my clients and will be able to offer them the best instruction.  Learning never stops for me. 

More to come. 

The Kettlebell Snatch

Comrades,

Over the past couple weeks, I have been doing a shit load of snatches. It's not my favorite Kettlebell move, but I like doing them and I love to teach it. So, I wanted to make sure that I was doing them right according to the RKC standards. I went through my RKC manual the other day and picked up some good tips they we may have forgotten about.

David Whitley, RKC Team Leader came up with some short and simple verbal cues that helped me and I hope will help you as well. This comes straight from the RKC manual that I was given when I got certified.

It's called the 3 P's of the Kettlebell Snatch.

POP-This is the moment when you Snap your hips, which will pop the bell up. The hip snap is a common denominator throughout many Kettlebell moves. Without the snap or pop of the hips, you have no power.

PULL-The pull is what we refer to as the high pull. I tell my clients to drive their elbow up as if they are elbowing someone taller then themselves. During this stage you want to remember, "Taming the Arc" which means you want to close the gap between the bell and your body. This arc should be narrower than a regular swing.

PUNCH- This is when you finish the movement. The bell is traveling along the "'Arc" in a high pull motion and now, all you have to do is spear or punch your arm to the sky. Remember, there is a slight bend in the elbow during the pull phase of the movement, until you straighten or punch your arm to the sky. (if your arm remains straight throughout the whole movement, then there is know way for you to punch the bell, which will result in the bell banging your arm.

I hope this helps all of you perform your snatches in the correct manner. Remember, if your not using proper form, please ask me or any RKC Instructor.

See you in Class.

Phil Scarito, RKC

10 Swings- 1 Burpee, Sounds Easy Right???

Comrades,

I was perusing some workouts on the web the other day and came across this one. The best part about any workout is that it can always be modified if needed. Here is the workout that was listed:

10- 2arm KB swings, 1 Burpee(Chest must touch)
10- 2arm KB swings, 2 Burpee.

Follow this sequence all the way up to 10 Burpees for time. Today, I tried it with Muscle ups on the rings, Awesome!!!

Here is some of the times my clients put up today.

7min 10sec-Tricia S.(12kilo)
7min-Elizabeth P.(12kilo)
5min 45sec-Phil S.(24kilo)

Post your times.

Sunday with Snatches

Comrades,

I've always enjoyed Sunday with Sinatra, Now I do Sunday with Snatches. Today, my wife and I attended my fellow RKC friend, Dr.Dan's class at the Upper Mainline YMCA. Today's agenda was 300 snatches. I don't know about you, but snatches are hard, whether you are using a 12 kilo bell or a 24 kilo bell.

The question is, are you doing them right. Are you getting full extension at the bottom of the Snatch? Are you making a fist with your other hand? Are you breathing properly? Are you snapping your hips during the upward phase of the movement? Are you spearing the bell with your fingers at the top of the Snatch? All these things need to happen in order for a Snatch to count.

Have you who ever seen the movie Rocky 6, where Rocky was doing a KB Snatch during his training, None of the above was happening, even though I loved the movie. Today, I used a 12 kilo bell and believe me, with perfect technique, it was hard enough.

In 2 weeks Dr. Dan is holding a 1000 Snatch challenge at his compound. For those who are interested please contact me.

I like to Snatch on Sundays. I can mentally prepare myself. Try it. Pick a number that you think you can obtain with GOOD form and go for it.

Phil Scarito, RKC

I love Beach workouts

Wednesday morning Beach Workout. I brought my 2 16kilo's and did a 30 min workout. Focusing on breathing and form. Went through the 6 basic Kettlebell movements.

Have you ever did a Farmers Walk on the soft sand, WOW!! Thats a killer.

See you all soon.

W.O.D in Sea Isle City, NJ

Comrades,

Today, I got up and took a great run on the boardwalk. Looks like I may get a chance to Surf this week. There is a disturbance out in the Atlantic, that is stirring things up. After my run I hit the local gym in Sea Isle called Hardbodies Gym on 45th. Brought my 20kilo bell and started with some Halos to warm up the shoulders. Did 4 sets of 20 swings to get my body warmed up. Started with a simple rep count of 21-15-9 of Barbell Thrusters and hang cleans. I was in the gym no longer than 45min. It was just enough.

Training clients most of the day today and a KB class at night. Check out my blog for some good pics.

See everyone on Thursday night, 7pm @ Valley Creek Park.

Out.

Treating Asthma: Personalized Medicine

How many of you have Asthma or think they may have Asthma?

I have been diagnosed with Asthma since I was a kid. I was talking with a potential client this afternoon and it got me thinking about why it is so important to go get tested.
I'm not a Doctor and I will not prescribe any treatments, but growing up with this disease really sucked. I was fortunate to have it treated early. I always felt that it held me back when I played sports, such as soccer. For someone like me, that was hard to deal with. I am very competitive and I always wanted to play my best. Asthma should not hold you back from doing what you really love to do. Get it treated and when I mean treated I don't mean just with an inhaler.

I found a great article on Asthma. Please check it out.

http://www.webmd.com/asthma/asthma-symptoms-7/asthma-treatment

Simple but Effective Workout

Kettlebellers,

No more than 5 reps on these movements. Focus on your form, and breathing. Try to think about utilizing every muscle in your body. Tighten the glutes, lock the legs out, tighten your core and make the hand w/o the bell in a tight fist.

5-5-5-5 reps of Shoulder press, L/R alternating hands. (Push your feet into the ground hard).
5-5-5-5 reps of push presses, L/R alternating hands
5-5-5-5 reps of 1 arm swings. Go heavier than your used too.
5-5-5-5 reps of snatches. Again, try and go heavier, lock out at top for 2 seconds.

Make sure you do Halos before you attempt any of these movements.

Enjoy.

CK-FMS, Functional Movement Screening.

Kettlebellers,

In August I am attending the new Certification that RKC is offering. Gray Cook and Brett Jones are the instructors. Please go to DragonDoor.com and click on Workshops to read more about it.

As any RKC instructor will tell you, Pavel and Company does not just hand out Certs. They make you work for it and have a passion to teach to all those who want to make themselves a better trainer. My mission is to instruct and help all my clients understand why they are doing certain KB movements and how they benefit from them.

This Certification, CK-FMS will give me more tools that I need to teach better classes and to give my Clients the best training possible.

Phil Scarito, RKC

Jim Furyk and I at ACE Country Club

Kettlebeller's,

For those who do not know me very well, I do have another passion besides Kettlebells. I love to Golf. I have been playing since I was in middle school and then went on to play for Plymouth Whitemarsh High School.

Thanks to Jackie and Jim Murphy, I was invited to spend some time with Jim Furyk and his wife Tabitha. To me, just being in the room with a PGA Tour player was awesome, let alone getting the opportunity to talk to him. Jim Furyk hosted the Exelon Invitational at the ACE club.

Thanks to Jackie and Jim for giving me an amazing opportunity.

How not to do a KB Swing

Comrades,

Whatch this video clip of LaDainian Tomlinson #21 RB
San Diego Chargers.

Unless he is doing a technique I have never seen before.

He is doing swings. Oh my God. WTF!!!

http://cosmos.bcst.yahoo.com/up/player/popup/?rn=3906861&cl=8001654&ch=4227541&src=news

Phil

Valley Creek workout, Try it.

Kettlebellers,

Awsome job tonight to the gang who came out to my Thursday night 7pm class at Valley Creek. .

Here is what they did: Upper/lower body sequence.

KB Clean- 1L/1R, 2L/2R, up to 5 and back down. 5 Swings in between each set going up and going down. 200m run.

Clean/Front Squat- 1L/1R, 2L/2R, up to 5 and back down. Same 5 swings in between each set going up and down. 200m Run.

Snatches- 1L/1R, 2L/2R, same as above up and down. 5 swings in between.

TGU- 1L/1R, up to 5 only. Run Hill in between.

Get Some!!!!

Memorial Day Class in VF Park

DV8'ers,

First I would like to take a moment and thank all our troops that are currently serving or have served in the military.

Thank you for Everything.

DV8Fitness had a great showing on this Memorial Day. We did some hills, and more hills and then ran some more. Everyone stayed strong and held in there. I will be posting the video and pics once I get them together.

Thanks for the support and awsome job to everyone.

Kettlebell Training Article on Dragon Door

Comrades,

When I have the time, I like to read through some of the great articles on the Dragon Door website. I came across an article that should be read by all Kettlebellers. Those who are just beginning and those who have been swinging bells for years.

Sara Cheatham, RKC Team Leader, wrote an article that is titled, "Detail Oriented Kettlebell Training." She explains common errors that gireviks make while training. Proper KB form and safety is above all else. I may use high reps in my classes, but remember I am more concerned about using the right technique and working at your own pace.

If anyone has any questions concerning the article and needs to be shown exactly what Sara is referring too, do not hesitate to ask. I also printed some copies for all my clients. If you did not receive one, let me know at class.

Phil Scarito, RKC

WOD, Wednesday night Class

We had 6 Kettlebellers attend class tonight in the rain. Tonight's workout consisted of:

50 pushups/40 Sumodeadlifts/30 Dips/5 Snatches L & R

40 pushups/30 Sumodeadlifts/20 Dips/5 Snatches L & R

30pushups/20 Sumodeadlifts/10 Dips/ 5 Snatches L & R.

Run Block. This was the first half hour.

Great Job tonight guys.

Level 5 Fitness & Ellis Athletic Center

My fellow DV8 clients,

Wednesday, May 21st I am Instructing classes at Level 5 Fitness and Ellis Athletic Center. Dr. Dan Kane and I have joined forces and will be teaching these classes together.

I am doing 2 classes at 12pm and 1:30pm @ Ellis Athletic Center and a 6pm class at Level 5 Fitness.

For those clients who are attending my Wednesday night class at Wilson Park, I would like all of you to take the extra 10 min to Level 5 Fitness and attend my class. If you have any questions, Please contact me, Phil@DV8Fitness.com.

Remember, Thursday night class @ 7pm, Valley Creek Park. You do not want to miss this Class!!

Phil Scarito, RKC

New Class in Valley Creek Park

Kettlebellers,

I am introducing a new Thursday night class in Valley Creek Park @ 7pm. I had great demand for this class. I'm looking forward to instructing in a new park. A new park means new ideas and new KB workouts, so be ready to work.

I also want to thank all my clients who have supported me and have helped me get my business going. Every week, my classes are growing due to word of mouth. The summer has just begun too. I look forward to the summer season and I can't wait to introduce new workouts that will challenge all of you.

Thanks again for everything. Keep Swinging bells.

Phil.

CrossfitGeneration- Hatboro

Jackie and I visited our friend who just opened CrossfitGeneration in Hatboro. After our workout I attempted a muscle up. I want to thank Barry for kicking our asses and giving me a jump start for my own facility.

Be ready my friends, see you tomorrow night.

Phil.

Berwyn YMCA

Comrades,

To all those who attended my class as I covered for Dan Kane, Thank you. I really enjoyed instructing at the YMCA. Some of you are still recovering, but everyone did an outstanding job.

Thank you to Dan Kane, for letting me teach. I will need your RKC skills when I depart for Maine to get Crossfit Certified at the end of June.

Great Class tonight, by the way.

Phil Scarito, RKC

Get to the Top and do a pullup, Almost there!

Sometimes we get a little crazy at the end of class.

Crossfit Article in Mens Journal this month

Comrades,

Pick up Men's Journal, the May issue. There is an article on Crossfit. This is what I am getting Certified in at the end of June.

The title of the article is, "Get fit or Die trying"

Read it.

Phil.

I will not be defeated!

No weapon forged against you will prevail,
and you will refute every toungue that accuses you.
This is the heritage of the servants of the Lord,
and this is their vindication from me,
declares the Lord. (Isaiah 54:17)

Great Earth Vitamins/Trader Joe's

Comrades,

I would like to thank Jackie Murphy for being my demonstrator for today's event at Great Earth Vitamins. Not only did I kick her ass today at class, but she worked an additional 3 hours for DV8Fitness.

I think it was a success, we had a lot of interest and passed out a ton of fliers. We will be holding this event every other weekend. Soon DV8Fitness will be everywhere.

Thanks again to Jackie and Great Earth Vitamins for helping me out.

Great Job today from everyone.

Phil Scarito, RKC

The Murphquake is back!!!

Kettlebellers,

If you have not heard the news, Jim Murphy has made it past his 6 months Cancer FREE. That's right, he's back and ready to give 110%. A weight has been lifted and the Murphquake is stronger than ever.

Congratulations Jim.

Looking forward to kicking your ass again.

No more calf raises, man.

Phil

WOD-Try it and post your times

Ladies and Gentleman,

Try this workout today. Do it outside please, take advantage of the 70 degrees.

This workout is done with a KB of your choice. It is supposed to be a challenge so, don't go to light. Women should use a 12 kilo and men should use a 16 kilo.

2 rounds for time

10 Burpees (Chest must touch)
10 KB front squats with bell in rack pos on right arm.
10 KB presses-rt arm ( I will allow a push press)
10 KB overhead lunges, alternating legs. (Right arm again)
10 KB swings, rt arm.

Now switch to Left arm and repeat. If you have any questions call me or email me. I think this is pretty self explanatory.

Good luck and post your times.

Phil Scarito, RKC

I have pics of Jackie's 20 kilo Snatch, HOOYAH!!

Our Wednesday night Intro class is growing

Ladies and Gentleman,

It was a great turnout, as you can see. This was only our 2nd Wednesday night class too. The KB swing is looking better and better comrades. Keep it up. Next week, the Turkish Get-up and the cheat clean.

Jackie Murphy Snatched a 20 Kilo bell tonight-3/31/08

Comrades,

Tonight, sometime between 6:30pm and 7pm Jackie Murphy picked up the 20kilo bell and snatched it beautifully once on the L and the R. This is after about 1/2 of boxing and snatching the 16kilo about 13 times on both arms.

She has never attempted this before to my surprise. I kind of threw it in tonight.

Excellent Job tonight! Congratulations.

Everyone can work up to this goal. Sometimes we need to do things that are uncomfortable.

HOOYAH!!!

Fairmount Athletic Club

Comrades,

Another venture has been acquired by DV8Fitness. No I did not buy the club. But, I will be teaching some classes at Fairmount Athletic Club starting in April. I will be teaching Monday nights at 6:30pm and Saturday mornings at 8:00am. The updated schedule is located on my website, DV8Fitness.com. I am currently in negotiations to allow outside clients to attend these classes. So far they are only open for Fairmount Athletic Club members. However, in order to get some interest in Kettlebell classes at the club, I may ask some of you attend a class to show your skills off.

Make me proud.

I'm out, see you all Tuesday

Excellent Job Dan Kane

Kettlebellers,

My wife, Amy and I went to try Dan Kane's class at the Berwyn YMCA tonight. All I can say is it was Awesome. I was sweating my ass off for a change and it felt great. Dan taught a hard class and even threw in some good stretches during our workout, very good. As a fellow RKC instructor I can say it was a challenge.

I will be attending his Sunday classes at 12pm, for sure. RKC instructors need a workout too.

See you all outdoors.

Phil Scarito, RKC

Sandbags and Kettlebells

Kettlebellers,

Homework assignment before Saturday's class. As I mentioned in my last email. Please go to Home Depot or Lowes and pick up a 10pd bag of sand and a roll of duct tape. Go home and tape the shit out of the sandbag so that no part of the bag is showing. It should feel solid when your done.

Bring to Saturday's class. Have fun taping.

Phil

Sorry, I'm not going anywhere

Comrades,

I was able to move my Crossfit Certification to the end of June. So, I will be at Wilson park this Saturday at 10am sharp. Looking forward to seeing all of you.

HOOYAH

Phil.

Broke the double digits today, HOOYAH!!

Well, Today was the day we broke double digits in class. Thanks to Nancy Mckenna bringing her whole family on her B-day. I won't say how old she is but, she, her husband and daughter kicked some ass.

Looking forward to Tuesday night.

Remember Kettlebellers, I'm going to get Crossfit Certified next week and will be bringing back some great workouts, be ready. Weather is getting warmer and the classes are getting bigger, this is just the start of a great summer.

I will be posting a workout for all of you this week for our Saturday session.

Phil

Phil's Saturday workout

Comrades,

After our Saturday morning class, I was motivated to do a KB workout with my wife. She was reluctant, but she gave it 100%.

100 swings
100 pushups
100 situps
100 KB squats. (elbows to knees)

This was all for Time, of course.

I used a 24kilo, my wife used a 16kilo.

Phil's time- little under 13min
Amy's time- around 12min.

HOOYAH!!!

The Summer Wind came blowing in

Comrades,

It felt so good to workout in 65degree weather, that we spent some of the class on the sand. We did some KB throws and some bear crawls. Everyone worked hard tonight as usual.

John, I think he got rid of his flu, spitting it all up. Jackie finished with some 16kilo snatches and attempted to do a one-leg deck squat. Marilyn loves to do army crawls and needs to step up her weight on those swings. Rich couldn't get enough, because he is going to Florida soon to drink Mojitos and Chris, I think she is still sore from the 2 straight days of KB training, go girl!

looking forward to Saturday's class, HOOYAH!!!

PS, RKC

Training Day

Today's workout consisted of:

10 SDHP (Sumo Dead lift High pull with Barbell-95pds)
10 Ring Dips.

7 rounds for time. What was my time? a little under 9min, which Sucks.

I followed this workout with a Chest workout, which consisted of Bench press, incline press, flat bench flies. Did not feel that strong today.

PS, RKC

Looks like Rain again

Kettlebellers,

Be prepared for Tuesday night, it will be warm with a slight chance of Heavy Rain. What does this mean to you? Always be prepared to get wet and muddy. One of these days we will be dry. 

PS, RKC

Winter Swings

Kettlebellers,

I never thought I would be at this point, carrying on what Will Williams started. I am doing what I love to do and that is teaching Kettlebell. My goal as an RKC instructor is to instruct and maintain the RKC code. Those who have been supporting me, by coming out to my classes I can't thank you enough. I must be doing something right. I do enjoy kicking your asses though. We have had some tough classes so far and the weather has not been great, but that just makes the classes all the more interesting. Thank you for all your support and thank you Will for starting this journey.

Phil Scarito, RKC