Bulldog Swings (40kg)
Thank you. All of you. You kept me on my toes. 12 weeks ago I really needed to focus on nailing my recertification. You helped provide that focus for me and for that I am eternally grateful.Two years ago it was the Russian Kettlebell Challenge (RKC). Moving forward, it’s Pavel’s StrongFirst Girya, the Gold Standard in kettlebell instruction.
Unlike other professional “personal training” certifications, StrongFirst requires that I maintain a high level of proficiency with basic kettlebell movements. These standards must be maintained at least every two years. There was also a written test at the end of the three days.
Going into the 3-day weekend, I felt prepared. There were 80 students split between four teams. One Team Leader and two assistants were on every team. They drilled us on the Big 6 movements: Swing, Squat, Snatch, Military Press and Get-up.
The Snatch Test was completed first.
24kg bell – 100 reps in less than 5 minutes. I finished in 4:50. My new goal is 4:15. I’m not sure if the high altitude affected my performance. We were at 4,440 ft.
My performance testing included the following..this would be the same for any male that I know considering this path. Females 123.5 lbs and higher use 16kgs, under use 12kgs.
Double 24kgs – 5 reps
Swing – 10 reps
1 get-up each side
5 snatches each hand
I received invaluable feedback in all of these areas that improved my form and technique. The major lesson that I learned is that I need to collaborate more with my fellow colleagues and get out of the Foley Dojo (aka Garage Gym) a little more often!
My Team Leader was Andrea U-Shi Chang. Talk about an eagle eye for detail! She was amazing. If you are ever in the Seattle area you must check out her studio – Kettlebility! Here is an article that was featured in Oprah Magazine about Andrea.
I believe that each one of you could attain these levels with consistent practice and focus. I’m there to help you do it. I think Mike Simpson might be the first to take the plunge..we will see!