Now is the Time to Strike!
Kettlebell Zen Gazette – April 1, 2013
Easter Bells & Spring Beginnings
YOWZA!
It was a record turn-out this past weekend! I want to especially thank the Saturday participants who all came together after a last minute shift in location.
Highlights for the week include:
Lauren (pictured above) and Autumn pressing the 16kg for multiple reps!!
Mike pressing the 28kg with authority
Quang and Andrew displaying some serious sprinting skills
Angelica & Amelia swinging the 28kg for the 1st time
We are all putting the Beast (48kg) in his place with confident sumo deadlifts,
and the mysterious snatch was finally let loose! Expect much more of that as we move forward!
Here are some articles as “food for thought.”
FACEBOOK recommended FOLLOWS
1. Dangerously Hardcore
2. Functional Performance Systems
3. The Danny Roddy Weblog
4. Michael McEvoy Nutrition
Schedule for the WEEK (not for the weak…but it should be)
Tuesday 10am – Rose Garden
Tuesday 6 & 7pm – Dojo de Foley (see Rocky IV)
Wednesday, Friday 6am – Beach Field
Thursday, 7pm Witter Field (Piedmont HS)
Saturday 10am – Crocker Park (Piedmont)
Sunday 9am -Lakeshore Park – where Lenox Avenue runs into Grand Avenue
Thurs or Fri @ 10am TBD
“Your assumptions are your windows on the world. Scrub them off every once in a while, or the light won’t come in.” Isaac Asimov
Kettlebell Zen Gazette – March 25, 2013
There is Power in Vision
The Power in Vision
Spring ahead is what we did. We did not look behind. In fact, it’s best to stay in the present, especially when hoisting orbs of iron weight above our heads. Tune into your body. Don’t bounce off the bottom of a squat, lock out that press, snap those hips, call upon each cell in your body to get that extra rep. Don’t psych yourself out!. Summon the strength that is lying dormant within your mind. Take it to the next level. Baby steps…consistency…showing up.
Let’s not forget that the road to healthier, stronger body is something that lasts a lifetime. It’s sometimes hard to know when to put the pedal to the metal and other times when to take the foot off the gas. (see Intervention link to the right) I think it’s very important to find ways to use your growing strength and endurance. Whether it be cycling, training for a half-marathon, playing tennis, practicing yoga or getting your Roller Derby Girl on, take the time to explore the different ways you can use your body. That being said, there were several of you that made great strides toward the (5 & Dime Challenge) that I threw down last week. In fact, I think there are one or two people ready to take on the Challenge!
One of the things that we talked about this past Saturday was about sharing information. I’d like to share with you some ideas that have been helpful to me. Check them out and tell me what you think!
Raw Carrot Salad
17 Benefits of Cayenne Pepper
Bulletproof Coffee recipe
Health Benefits of Magnesium Oil
Dan John’s “Intervention”
In the week ahead, we will be meeting at the following locations:
Tuesday 10am – Oakland Rose Garden
Tuesday 6am & 7am – Foley’s Dojo
Weds & Friday, 6am – Beach Field
Thurs 7pm – Witter Field
Friday, 10am – Cesar Chavez Park (Berkeley)
Saturday 10am – Willard Park (Berkeley)
Sunday, 9am – Rose Garden
*no class Thurs @ 10am (moved to Friday)
My kettlebell compendium is still a work in progress, but should be completed within the week!
Stay Strong!
Coach T
Kettlebell Zen
“there can be no power in a square”
-Black Elk
******************************************************************************************************************
Kettlebell Zen Gazette – March 18, 2013
It’s Just a Tool!
The sledgehammer’s made their first appearance this week. It’s such a great complement to the kettlebell. We have yet to give each hammer a name, but two moves were created this week which will go down in legend. The first, the “Fireman Chop,” with the cue of “breaking through the wall,” and the “Save the Baby” overhead chop were born. We can thank dear Amelia for the latter! The right cue can really make the difference. I’m always stressing the quality over quantity aspect of the practice and these cues help to provide the brain with the right messaging to make each repetition count. More sledgehammer moves will be added as we forge ahead.
Highlighting last week was our first get-together at Witter Field (Piedmont High). Talk about the perfect setting for some “Beautiful Strength,” aka the Turkish Get-up. We will be meeting there again every Thursday evening at 7pm. The first 20min of this class will always be devoted to the get-up.
Where there are Redwoods, there is Peace – Foley
This was also Week 2 of the SSS WOD (SwingStaircaseSprint) at the Rose Garden. 20 swings, then the 100 step sprint to Vernon Street and back.
Men – 20, 32kg swings
Women – 20, 16kg swings
Virtually everyone improved their times from last week!
I’ve also issued the 5 & Dime Challenge
What is it?
Double Clean & Press (10×5)
Double Front Squat (10×5)
Two-hand Swings (10×10)
In order to qualify for the prize (yet to ordered Kettlebell Zen t-shirts) you need to complete the entire circuit in 30min.
Women use 12kgs, Men use 20kgs for the doubles work.
For swings, Women use 24kg Men use 32kg.
If you go through this program twice a week for one month, I can guarantee you that you will be seeing major changes in your appearance. That being said, in my eyes, you all look great!
I also want to give my heart-felt thanks to those of your that have given me these awesome YELP reviews. Thanks to Quang, if someone is looking for a “kettleball” instructor, I’m right there near the top of the page!
Here is the line-up for this week’s classes:
Tuesday & Thurs – 10am @ Oakland Rose Garden
Weds & Friday – 6am @ Beach Field
Tues 7pm – Foley’s Dojo..farmer carries, sprints and pull-ups
Thurs, 7pm – Witter Field (Piedmont HS)
Saturday, 10am – (pending feedback on Clubbell Workshop) Estuary Park, Oakland
http://goo.gl/maps/FbShK
Sunday, 9am – Oakland Rose Garden
“The world is the great gymnasium where we come to make ourselves strong.”
Swami Vivekananda
Lastly, we all miss Chris Pufpaf very much. We want you back as soon as you are able!
************************************************************************************************************
Kettlebell Zen Gazette – March 5, 2013
Power of Attorneys
The stairs are your friends. Embrace them!
Month 1 in the books!
Just a quick shout-out to all my students. I’m always impressed with the dedication that you put toward your practice. Allowing me the honor to be your coach is very rewarding and it’s my aim to keep learning to make sure that we are all the best versions of ourselves that we can possibly be.
So may great stories are be written as I type this…
1) Ginny – hearing the pitty-patter of her feet coming down Linda Ave on Weds & Friday morning..farmer walking her kettlebells 2000ft to their final destination at Beach Field. She is down to 3 stops (from 5) in just a couples weeks time!
2) Angelica – SO proud of her first push-up this past Sunday. Even more impressive was her squatting with the 20kg for reps while facing the San Francisco skyline!
3) Quang muscling through the Racked Clean program and challenging himself to the 16kgs on the final round.
4) Andrew with his first time EVER deadlifting and pulling 190 lbs off the floor!
5) Jeannette feeling some muscles popping in on her biceps. She is now swinging the 24kg with authority!
6) Mike with his great time of 1:15 in the 20 swing/Rose Garden stairs sprint. I’m thinking he’s got a little left in the tank.
7) Gayathri starting to take command of the 12kg with her squats. She has come a long way and will continue to get stronger!
8) Jessica with her first of many 24kg swings!
I’m excited as this will be the first week we will be checking out Witter Field (Piedmont High School Football Field) on Thursday evening at 7pm. Expect lots of crawling, get-ups aplenty and 100 yard waiter walks! Oh yea, they have stairs there as well!
Next Saturday we will be at Joaquin Miller for a 9am start. Sunday we return to the Rose Garden (also at 9am).
I’m also having an unscheduled meet-up this Wednesday at 10am at Cesar Chavez Park in Berkeley. Call me if you are interested in joining – (415)710-5918
I’ll be recertifying my kettlebell credentials with StrongFirst in a little over 2 months in Salt Lake City. I’ll be tested once again on all my skills, including the snatch test – 100 reps/5mi w/24kg. Good times! In preparation, I’ve just started a program call the “Secret Service Snatch Test Prep Workout” – Secret Service agents need to snatch the 24kg bell 200 times in 10min. It was the same program I completed before my initial certification almost 18 months ago.
http://www.mbodypro.com/freeworkouts.php?id=123
Sincere apologies for my calendering SNAFU this past week. I’m hoping this is all cleared-up. In order to see the location of the class, you need to be logged-in to your account. You should then be able to see the CLASS NOTES for where we will be meeting.
Take time to enjoy some of this incredible weather we are having this week!
***********************************************************************************************************
“A good stance and posture reflect a proper state of mind “ – Morihei Ueshiba
The three C’s: Car, Cubicle & Couch. Sitting, the death knell of the human race – especially for Americans. As a 20 year corporate citizen, the effects of sitting were taking a toll on my body. Tight hip flexors, kyphosis (slouching posture), and poor food choices that left my belly hanging over my belt. The bottom line (including weak glutes & rhomboids) is that prolonged sitting is linked to increased mortality! I’m here to help you undo this unacceptable path and provide a plan on how you can reverse this pattern. Time has come today!
Cubicle Farm
The Solution? A mixture of Kettlebells, bodyweight conditioning and (Z)en Circles!
Awakening and Enlightenment from an Iron Ball? Come again?
Looks scary!
It’s interesting, I hear this response frequently. It it just fear of the unknown or getting hurt? My system stresses safety at every point in the process.
I’ll get bulky, (HINT, you won’t)!
That looks hard! (that would be correct). If it doesn’t challenge you, it won’t change you!
The Kettlebell Zen Mission? “Helping people forge undiscovered strength in mind and body.”
SFG (StrongFirst Girya) is a curriculum developed by Pavel Tsatsouline, who pioneered kettlebell training in the West and developed the gold-standard RKC program. When it comes to kettlebelling, you want to be with the cream of the crop…no skimping! I’m a “Permanent Beginner.” One who is always seeking new information to help people feel and move better.
You’ll be learning some of the basic human movements; pushing, pulling, squatting, hip hinge and one that you will grow to love..loaded carries. It’s fun. My clients will tell you, it feels like we are playing. In addition, we will employ an athletic performance system called Z-Health. “Z” drills target the nervous system and provide techniques to help us move better, move out of pain, move into efficient athletic performance, and ultimately improve that performance to achieve & surpass goals.
The magic lies within your mind. Be consistent with your practice and you will find results. Dig deep and become proficient with three or four kettlebell movements for 6-12 weeks and you will start to see your body take on the form of which you imagined. You need to lift heavy things up, put them over your head, and set them back down. Rinse. Lather. Repeat. Just be consistent!
Beautiful Strength
This is what Amelia S. had to say…
I really love the kettlebells, which I would never have thought were for me! They look so big and intimidating. However, under Tom’s wonderful guidance, I have quickly become much stronger and my technique is really improving. I love this class and it truly does not feel like you are working out because it is so fun and different. If it weren’t for my body being sore EVERYWHERE the next day, I wouldn’t believe I got such a great workout in. If you have ever wanted to try out a workout growing in popularity, give it a shot! Tom is great, the class is fun, and your body will thank you!
Kettlebells will be one of the main tools in the practice, but I will also employ bodyweight exercises and other tools to keep things fresh and challenging. There will be certain strength and flexibility thresholds that we will continually strive to achieve. No longer will we say that we want to “lose 10 pounds,” or “finish a marathon.” Goals tied to strength measurements will help everything fall into place.
Enter the Kettlebell
We live in such a beautiful part of the world. Classes will be held in a variety of inspiring places to take your training to the next level! New student will need general proficiency with basic bodyweight maneuvers before handling kettlebells. Safety is of paramount importance at all times.
Join our community of women and men dedicated to making strides on their road to a stronger life. For decades the world of advertising has promised us special lotions, pills, shakeweights, & kettlebells that weigh less than your purse. Truth be told, there is no quick fix.
Sign-up for your FREE 1 hour Assessment || CALL (510) 470-4430 or thomasfoley66@gmail.com
Z-Health Joint Mobility diagnostic
Review/Discussion of Strength goals you’d like to achieve, challenges you face
A program to launch you on your way..a community of support
Mindful Practice at Work — Impeccable form!
What you can expect?
*Increased energy and strength
*A Posterior-Chain Extraordinaire (aka Buttisimo)
*Faster metabolism so you burn calories faster and more efficiently (Even when at rest)
*Trim your waist and blast your abs- swimsuit season is right around the corner
*Look Younger / Feel Younger!
*Builds confidence and wards off sickness and depression
*Sleep better and helps you deal better with stress and anxiety
*Combats the three C’s – Computer, Car & Couch..because we are all sitting TOO MUCH!
Strength ***************** Flexibility ****************** Peace
