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.