THIS IS STRONGSPORT!!!!
Here is a quick view of my strongsport set at the WKC Worlds in Chicago last saturday. 0ct 26th 2013
using 38kg precision kettlebell and Fixometer… it pays to have a STRONGCORE
THIS IS STRONGSPORT!!!!
Here is a quick view of my strongsport set at the WKC Worlds in Chicago last saturday. 0ct 26th 2013
using 38kg precision kettlebell and Fixometer… it pays to have a STRONGCORE
I stood backstage with my heart beating so fast I thought I was gonna get sick. I was 5 minutes away from competing in my first high level WKC Strongsport kettlebell competition. It was close to the feeling that I got when I was bodybuilding during prejudging but this time I had the added pressure that one incorrect move could cause 84 lbs to tear my shoulder to shreds. No one wants that.
Before I go on with what happened lets rewind a year…….
October 2012 the WKC Worlds were finished and inside Swing This is Valery, Ksenia and Ivan. Three powerful names in the kettlebell fitness and lifting community. During their two day workshop I learned a lot, and that information I absorbed was passed on to the members of Swing that are interested in sport lifting. This time of the year was crucial to getting Swing into a larger setting so we could fit all of our members in at once. You see kettlebells are and at the same time are not a very popular form of exercise. So, for us to grow as we have in the past three years is pretty overwhelming to me. When we reached the new space creativity and training exploded. People were getting into lifting some heavy kettlebells due to the fact they were building STRONGCOREs with Bulgarian bags and heavy yoke pushes among other tools .
Meet the StrongSport competitors.
Michelle and Jen(1) had competed in a small comp with me before .
John competed in the StrongCore games at Swing This February.
Jen(2) was being secretly trained to compete in kettlebell sport by myself with her only semi aware….. You see we all were Leary of awakening the Crandal competitive beast..
A little after the Strongcore games we held in feb of 2013 Michelle’s shoulder decided to pop out of socket. Not good for all involved. She went from jerking the 32kg bell to doing shoulder rehab several times daily. Warning do not mix yoga and heavy kettlebell training until your nervous system is where it needs to be.
Michelle focuses on rehab , nutrition and mobility goals. She begins to realize all that was missing from her intense workouts. With rest and recovery becoming important to her she began to train to get the strength back to lifting heavy kettlebells and barbells.
In the summer we hear that there will be StrongSport category at the WKC world kettlebell lifting championships. Strongsport is my favorite style of competitive kettlebell lifting . Without getting too detailed, This is 4 minutes of cleans and jerks with a heavy kettlebell. Generally heavier than the traditional kettlebell sport lift due to the time being lowered from 10 min to 4. This is great for more strength based athletes versus the traditional 10 minute set that needs ALOT of endurance. Strongsport for men usually starts with using a 70lb kettlebell for the set.
We all had a partner in crime to drive from cincy to chicago on friday night. Thanks to Tim, Andy, Gus and Sam for being our cheerleaders and going along with us. The night before competitions for me are always full of anxiety so i had a few vodka drinks (might as well join the russians in their sport) to relax along with a good sushi dinner and some binaural brain wave sessions before bed to get a deep rem sleep. The comp was held in a very nice area, Center on Halsted in Chicago. directly above a Whole Foods. Mmmmmm… tasty and healthy. hahah I went there several times through the day.
Facebook Friends become Reality!
Now Ive been doing this for several years now and have made many connections on social media, its always interesting to go to places and have people you know talk to you that know alot about you or you know alot about them but have never met. Im happy to have met several groups of competitors from all over the world and the US. people like Michael Cricks and his complete Kettlebell Club team who I found out were not actually close as i thought in terms of the vast expanse of Ohio…
People From Lukes Barbell
Mike Salazar from Chicago Kettlebell Club and Evofit Chicago (which by the way went out of his way to drive Jen and I around downtown chicago so i didnt get my car towed!)
Boise KEttlebell , DesMoines Kettlebell,
Incredible performances from many others from across the world.
(please if i missed anyone let me know and ill add a link to ya if we met !! you all make this community incredible!)
The Competition and results…
This was the first Full Kettlebell sport competition that was fully incorporated into use with the Fixometer. that makes sure you have the kettlebell properly stopped overhead for each rep to count. i think many people had mixed feelings getting used to it if they had never used it before but we at SwingThis were prepared as I have used on to teach people for months. Here are the records from the weekend
http://worldkettlebellclub.com/results/competition.php?idc=28 The center was awesome it was clean and roomy. It was incredibly well run and organized. there wasnt any BS. The rules were clearly demonstrated and carried out.
Here is a link to the pictures that Tim and I took during the competition..
Swing Did great. I was very happy. Most of us lifted StrongSport because we like lifting heavy weight, but john did 10 min long cycle. Ill post our videos soon as I can get them all. Congrats to Jen Scroggins who also got a gold!!
The training ( I had many of my clients use protocols such as these during their strong sport training)
Strongsport requires a lot of stabilization and power. coupled with full body symmetrical muscular endurance. In other worlds you need a STRONGCORE.
These were the bells we used and were easy to keep really full of chalk
THE STRONGSPORT PERFORMANCE (JOE) 38 kg bell
Professionals who helped us get there injury free.
JIll Kohrs of MuscleWorks ( her therapy is located within Swing This)
Dr Rob Balza of Airrosti in Cincinnati ( let him know I recommended him if you have an injury from sports cross fit, kettle bell lifting or life in general. He is incredible at fixing tough biomechanics issues!!
Dr Ray Uhlmansiek of Basic Health Chiropractic in florence KY
Important recovery tools for kettlebell sport and StrongSport
This is a MUST have for all arm pain relief, Armaid.com just check the video below. It saves our gym daily .
FINAL THOUGHTS….. KETTLEBELL TRAINING AND COMPETITION CAN BRING PEOPLE TOGETHER AND GET YOU IN GREAT SHAPE DOING THINGS YOU NEVER THOUGHT POSSIBLE. YOU ARE WORKING TO BETTER YOURSELF NOT STROKE YOUR EGO EVERYDAY.
WOULD YOU LIKE TO JOIN OUR TEAM??
This is one of the most well written articles on recovery from exercise I have seen…. reposted thanks to Precision Nutrition and Kurtis Frank
Eat better to improve recovery? To boost energy? To cut soreness? To improve strength? To reduce inflammation? To reinforce immune protection? You bet!
In this article, Kurtis Frank (one of the brilliant minds behind Examine.com – the web’s most impressive compendium of independent research on supplements and nutrition) helps troubleshoot the most common recovery problems.
Think back to the last time you felt at the top of your game – physically and mentally at your very best, enjoying peak performance.
If you imagined your eighth grade field day, your recovery strategy might need some help. (For more about recovery, see All About Recovery.)
If we want to get fitter and stronger, we need to train hard enough to get our body’s attention — to temporarily and slightly exceed our body’s capacity. Only with intense training does the body grow stronger.
But training itself doesn’t make the magic. The rest between training periods is what actually improves our fitness.
Only while we rest can our body adapt to compensate for the stress we’ve put on it. In other words, recover.
Recovery is what enables fitness and strength.
Thus, training and rest-recovery periods are complementary. You need both.
The better your recovery, the more frequently and more intensely you can train. ………..
To read the rest visit www.precisionnutrition.com
Please share this video with all the people you see doing terrible fitness style kettle bell swings. Don’t let them make our wonderful exercise dissuade others from trying it.
A question I hear a lot. Especially from women. Here is a video describing the use of protein supplements and what they can do to you.
Resistance Bands: Worth the Money?
Short answer of course they are!!!
Unless you’re allergic to latex resistance bands can bring your training to new heights. well maybe not heights but the best thing about resistance bands is the fact that they can cadd new vectors of resistance and change lines of pull.
Most of you know that many powerlifters use resistance bands for Bench and Deadlift to increase speed and lockout strength but they can be used for anyone looking to get a great workout in or even flexibility and mobility training.
There a hundreds of videos out there touting the power of bands but ill link you to the “band man” himself Dave Schmitz.
He has years of valuable information on his site. Here is a link to his store and all the wonderful info on bands you could want.
At Swing This we use bands to help with assisted pullups and other pulling exercises. Most of all we use them for stability training in the hip and shoulder joints.
We also use them to do agility drills and speed work for athletes. Many of our regular soccer players love them as they have said that the bands increase their proprioception and stability. Stability is a must for everyone not just athletes.
Dont resist the resistance bands! They can brighten up your dull training . Heck they can even be allowed at Planet Fitness. (well maybe) THEY MAKE NO NOISE!!!! LIFT HEAVY IN STEALTHMODE!!!! ANd yes we also get a kickback for sales if you use the above band links . Thanks for Supporting your local Functional Fitness Gym! I wouldn’t recommend them if I didn’t believe in the power of the bands .
If you do like getting loud at the gym like we like to do at Swing This KEttlebell and Strength perhaps you should peruse some of the videos of band training at Elitefts.com and from John Meadows Mountain Dog Training . They love to use bands for bodybuilding and powerlifting applications.
Also Kelly Starrett is a big fan of the resistance bands for mobility as i describe in this review of his mobility seminar and book (Becoming a Supple Leopard)
This was supposed to be an article on someone who inspired or pushes us . I couldnt pick just one person so here is what I wrote……
“After days of thinking about who or what I would write about this issue, I finally came to a conclusion. Pretty much anyone I choose to feature in the health and fitness arena has been interviewed or discussed before. I wanted to find someone or something that truly made a difference in people’s lives that may go under the radar of mainstream media.
So this turned out to be more of a “thank you” observation piece.
There are so many people out there that have a direct impact on your happiness and well being that you may take for granted. This goes out to them.
This goes out to the doctor who LISTENS to your concerns and doesn’t rush out of the office in eight minutes to meet the next patient who was on time and waited 45 minutes for his appointment.
This goes to the grocery store produce manager that does his best to have fresh veggies to keep you healthy.
This goes to the gas station attendant who says good morning to you and genuinely means it every time they see you. ”
Onnit Athlete DONICA STORINO IS ONE STRONG LADY. Interview by JOE DANIELS
Here at Swing This Kettlebell we have some strong ladies, and were only looking up to the best! here is a SUPER strong lady/ IKFF Coach, Onnit Sponsored athlete and friend Donica Storino
here is a short interview to get to know a little more about her.
1. In 10 words or less please describe Donica Storino Kettlebell champion.
DONICA STORINO: Fun, happy, determined, indomitable will, passionate, hard working, over achiever and grateful.
2. What interested you about kettlebells and when did you start training with them?
DONICA STORINO: A Russian Coach of mine introduced me to Kettlebells; it wasn’t until my IKFF CKT course in 2009 did I absolutely fall in love them.
3. How long have you competed in the sport side of kettlebell training?
DONICA STORINO: I’ve been completing since 2010.
4. You are incredibly strong for your size. What is your height and weight and what records do you hold?
DONICA STORINO: Oh dear, I’m 5’3” and weigh during competition about 50kg.
My records are CMS, MS (took me 3 competitions to achieve about a year), 3x MSIC Master of Sport International Class, 3 World Records in Long Cycle 24kg,28kg, North American record for 32kg.
5. What are some of your favorite training days or styles of training?
DONICA STORINO: Well let me start by saying my favorite training days are my program days for GS or Kettlebell Sport Rx’d by my Coach Ken Blackburn ( best Coach on the planet! Just my opinion). I also really enjoy conditioning days, and Strength days.
I also train with Barbell work, mixed bag of conditioning, running, Muay Thai, bag work.
6. I know you have worked with Ken Blackburn as a coach. Have you worked with other coaches before?
DONICA STORINO: Ken Blackburn is my Coach and will continue to be my coach… but yes, I have worked Greg Michovich for 4yrs he coached me and taught me Muay Thai, Stick fighting, BJJ & Systema. Greg is very gifted athlete and Coach. Jim “The Milkman” and “Uncle Mike” of The Training Room are amazing conditioning coaches.
7. I think you are near the very well known Zac Even Esh training facility. Do you ever train there?
DONICA STORINO: Zach is a great friend of mine. His wife and are best friends, our families are close. Yes, I have trained in his gym and followed his programming. He is my son’s strength coach currently. I’ve told him I will need to replace the turf in his gym as I am addicted to the sled… Sometimes along with weight his son likes to take a ride.
8. You are an IkFF level 1and 2 coach. Who do you like working with and where do you do most of your training?
DONICA STORINO: My passion is teaching anyone who is serious, but I love teaching kids. They are the future of our sport. I train in my own gym, outside, at the Beach or in the street.
9, Where did Bellbitch come from ? (clothing line)
DONICA STORINO: My friend Marla is a Bell Bitch!!!
Story goes, I was competing and she was unsure and came to IKFF Nationals to check it out and as she puts it be my “BELL BITCH”.
I introduced her to my coach Ken Blackburn and says…” I’m Donica’s Bell Bitch! I wish you all could’ve seen his face. He said “ her what”? With that said, that’s how BB came to be.
10. What are your goals in the next year?
DONICA STORINO: My goals are MS, MSIC, and some World Records in Snatch!
11. What do you do for injury prevention?
DONICA STORINO: I follow my programming Rx’d by my Coach and Bikram Yoga.
Rest and recovery.
12. Have you ever had a training injury?
DONICA STORINO: Here and there… I try to be really smart about training, if I do have something brewing or slight pull of some sort… I rest, recover, and get adjusted regularly by my chiro Dr. Frank Costa.
13. How often do you take rest days of even rest or a detraining low volume week?
DONICA STORINO: I plead the fifth… lol. Not enough, more so now with the heavier bells.
14. What do you do for stress relief?
DONICA STORINO: I love to have fun, I’m super silly… I enjoy my workouts so much as hard as they are.. so that’s stress relief.
I love hot yoga, and I love the beach
15. In closing , do you have any words of advice for aspiring female kettlebell competitors ?
DONICA STORINO: My advice is to do what you love, it doesn’t matter what anyone thinks. Work twice as hard as everyone else. Have goal and attain it.
Let NO one make you stray from your path. Believe in yourself no matter how big the Dream!
Let the haters hate. Keep moving forward while they stay behind finding excuses why they can’t!
Always have fun and enjoy the process.
Thanks Donica and keep pushing it hard at your competitions
Here are some videos people may enjoy…
Have you ever wanted to radically change your body composition in time for a wedding or another important date that you’d like to be remembered as looking like a badass?? Of course you did. How did that turn out for you?? Lots of treadmill?
Starve yourself on spinach salad hold the salad? Binge on sweets once a week??
Unfortunately this is the way alot of people do it.
Heres the story of Stephanie Johnson (now Crisler) who stopped in to try out kettlebells and functional training at Swing This to get ready for her wedding . Of course she was in love with running at the time… But I’ll let her tell you the story ….
“My fiance proposed on December 22, 2011.
When he proposed, I weighed 167 lbs and rarely made trips to the gym, but decided to make this a priority so I could prepare myself for our July 2013 wedding. I started going to Urban Active pretty regularly and would do the same thing just about everyday–crunches, chest flies, and run. This worked in my favor for the first few months allowing me to drop about 17 lbs (give or take depending on the day). However, the weight was only a number– my body didn’t feel much different even though I had lost nearly 20 lbs. I continued to OBSESS over my weight and hop on the scale every morning and every night (terrible idea) and I might as well have starved myself half of the time. In fact, I don’t know how many times Brett (my fiance) would tell me that I needed to eat more, but I constantly resisted because I “didn’t want to get fat”.
Some days I would drag my feet when it was time to leave work (who does that?!) because I really just wasn’t motivated to go to the gym to do my sit ups, chest flies and run…it was BORING and the only thing I really noticed from it after a while was the scale staying on the same number. I heard about Swing This in late October 2012 and visited this gym for the first time on Monday, November 5, 2012 and can honestly say that I have not stepped foot in another gym since.
Since I’ve started working out at Swing This, my lifestyle has changed drastically on many accounts:
CONGRATS STEPHANIE !!! We’re very happy that you got what you wanted from Swing in terms of goals , community, and health.
As Stephanie stated before that she won’t stop. I made it a point to ask her what was she going to do after her wedding, because so many people fall into the ” I hit my goal and now I don’t have anything to work for syndrome” remember its a lifestyle and not a quick fix, she is consistently at Swing and hitting it harder than ever. Life is ever changing and the gym is one of the BEST THINGS you can do to RELIEVE STRESS!!!!!
CONGRATS ON YOUR GOAL STEPHANIE!!!
If you are interested in the Wedding Bells Kettlebell Group classes that Michelle Forlenza is offering at Swing This please comment here or send a message to email@example.com We will beo ffering them on tues and thurs evening around 7pm currently
How does flying through the air like a bird appeal to you?
Well to me it sounds astounding if I wasn’t terrified of heights.
I just finished watching a documentary on wingsuit flying that just blew my mind and my heart is still racing after watching the spectacular nature of what some people do to feel alive and chase their dreams.
The film on Hulu showed humanity’s attempt at flight over the years to where it is now with BASE jumping wingsuits that pass through trees and objects only 20 feet wide going near 100 miles per hour! (Check out BIRDMEN documentary )
Some people think these people are crazy. I find them to be calculated , confidant and methodical.
They know the risks as many people they know have died. What I found most interesting is how many times they said that as soon as they jumped there was nothing else to think about. This is exactly what I’m searching for when I mountain bike. In this day of technology and distractions we NEED to be able to be at one with our selves and shut the over stimulating world off. These people just like you and your friends have varying levels of what it takes for them to feel this way. Perhaps for you its making music with yourself or a band. Perhaps it’s rock climbing. Whatever it is it is one of the most important this we can search for in our lives that will make us happy. We have to be truly in the moment and human. We need more of this and less of the robotic day to day blah that so many of you find yourselves in.
What was the last thing you did that scared and intrigued you at the same time? Perhaps whitewater rafting? What about kayaking? While you may think these are no where near the same level of intensity or skill, think again about how everyone is so different, for someone to get the courage to learn something new when they are in there 30′s 50′s or even 70′s can be a big hurdle. It’s almost always good.
IT FREAKING KEEPS YOU ALIVE,
When was the last time you truly felt ALIVE.?
You learn new movements you learn a new skill and you are flooded with hormones that teach you about your mind and body. You feel exhilarated!
Now I’m not saying go out and BASE jump that’s ridiculous, but what if you learned a new sport or skill? It could be as easy as getting back on your bike or skateboard that you used to love 15 years ago.
Have kids? It’s the perfect time to enjoy it with them. I love to see parents getting back into biking and skateboarding when they have kids that want to learn.
It kinda makes you think why you stopped so long ago in the first place.
What are you waiting for?
If your afraid of being injured or just feel too out of shape, I have the perfect gym to get you tuned up and ready to roll. Learning new things is tough mentally and physically , its easy to become in a routine. Anything that breaks that routine can be terrifying for certain people. Were here to help all shapes, sizes and levels of fitness. Who knows perhaps you may find something you love there as well……
Swing This Kettlebell and Strength. We’re hear when you are ready to take that step.
Email me at firstname.lastname@example.org and get right back to feeling great about your life.