Have a great holiday season!
Todd
Todd
Wednesday, December 16, 2009
Tuesday, December 1, 2009
HKC announcement
It's official!
The HKC is scheduled to take place in Mt. Gilead, Ohio on Sunday, March 14 from 8am to 6pm. It is being held at the Wolfpak Martial Arts Training studio which is about 20 miles south of Mansfield. According to mapquest it is 1 hour and 38 minutes from the All Star gym where we hold class on Sunday in Berea.
The HKC (Hardstyle Kettlebell Certification) is
Pavel and Dragon Door's one-day, entry-level kettlebell instructor certification workshop
On successful completion of the HKC, an HKC graduate may deduct their entire HKC tuition fee from a registration for a future RKC certification workshop, within one year of achieving the HKC.
Things that are required to pass the HKC are: proper performance of the KB swing, goblet squat and TGU. The strength portion is based on the US Marine Corps'. The requirements are 5 pullups or chinups for men and a 25sec flexed-arm hang for women (essentially hanging for 25 sec in a chin-up or pull-up position with your chin completely above the bar).
If you are already signed, up you will see some familiar faces, Brad Nelson will be the Senior RKC that will in charge and Amy Dudley and I will be assisting.
For more information please refer to the website: http://www.site.ohiokettlebellclub.com/News.html or to the Dragon Door official website.
If you are in doubt - - I reccomend signing up now BECAUSE it will give you a concrete goal to work toward. No waxing & waning or hemming & hawwing about what to do. MAKE THIS YOUR NEXT CHALLENGE!!!
***Hope everyone had a great Thanksgiving & know that I am thankful for everyone of you beacuse you make teaching Kb's so fun, enjoyable and challenging for me as well !!!
Nuf' said!
Renee
Tuesday, November 10, 2009
November Meet-Up
November 8th set the record for attendance for a CKC meet-up!
15 brave KB-er's: beginner, intermediate, advanced, RKC, AKC, GS........were all in attendance. We even had 2 observers who came to see what we were all about. Thanks again to everyone for attending, many of you drove in from as far as Medina, Rittman, Mansfield & Willoughby!
Where were you on Sunday morning? If you were lucky, you were in Berea, Ohio attending the Cleveland Kettlebell Club meet-up.
Lucky?
Yes. The meeting, with our special guest, none other than Brad Nelson, Sr. RKC & Z Health extraordinaire, just happened to fall in place within a couple short weeks, but couldn't have gone better if it had been planned for months.
Again, why lucky? Brad gave us the low down on Z-Health. Describing how it is NOT a joint mobility program, rather a training system that focuses on the Central Nervous System to help improve performance, alleviate pain & prevent future injuries. He explained how a person may be experiencing pain in one area of the body, yet the underlying cause is from another distant body part. Such as right shoulder pain being caused by an issue in the left hip. Crazy right? The body, especially the CNS is an amazing system!
He took a volunteer from the audience, we'll call him Scott, and assessed how his body functioned while performing some KB drills. I think Brad mentioned something about a train wreck once he finished. But let me add, this wasn't for lack of effort. Scott is very dedicated and tries very hard. This is where his body limits him. But Brad had a fix for him. He had him try to touch his toes....maybe 8 inches from the ground. After maybe, 1-2 Z-movement drills, Scott was about 4 inches from the ground. One more drill and he was at his toes! Wow! Impressive stuff!
Brad then opened the floor to questions. So many topics were covered during this open forum. Great information! This is where the beat down called "Achilles Last Stand" comes to be! One gentleman, who shall remain nameless, asked if you could get a good, challenging work-out in if you only have 10 minutes a day? I think at that point I saw Brad smile from ear to ear, and actually giggle (an evil giggle it was)! Yeah, I knew right then we were in for it! He told us he would give us a demonstration of a short workout at the end of class and we could decide for ourselves,
He then had us go through as a group performing the 6 basic KB drills and was able to come around and critique and give us helpful tips to set everyone's form straight.
When finished, Amy Dudley, RKC II, Z-health, co-owner of BBOM, led us through a Z-health warm-up. Then Brad finished us off with straight 9 minutes of swings alternated with squats. With maybe a 15 sec rest after each set. Sweat pouring, hearts pounding.........it was all good on a Sunday morning.
Afterward Brad spoke to us about nutrition and how key it is to have a complete program that includes, not only training, but eating healthy or "clean." These elements of a program can get you results, but to speed those results up or amplify the results, a good supplement program is not only necessary, but can be key. Whether trying to lose fat or gain muscle, one can do it much quicker when optimizing their nutrition with the proper supplements. Brad gave us specifics on AdvoCare products and everyone was able to taste the energy drink Spark and the Vanilla meal replacement shake that are excellent for a quick "on the go" breakfast!
Big thanks to Brad Nelson, Amy Dudley & Molly Zufra for helping attract so many people and making this an all around great meeting. But also for helping promote the mission of the CKC: bringing fellow KB-er's together for training and learning!
*No CKC meeting until 2010. Please send us your thoughts & comments about the location and what other things you would like to see at future CKC meetings. Including if anyone is interested in getting a logo together for the group and possibly t-shirts or sweatshirts! Jerry at Iron Asylum has some nasty designs, I'm sure he would be up for the creative challenge!
**A couple notes that I will end with:
This Sunday, 11/15 @ the North Coast All*Stars Gym in Berea, Amy Dudley will be doing private 1-0n-1, Z-health assessment sessions, if anyone is interested. She will be at the gym starting at 11am. The session lasts between 45-60 minutes and costs $50. You must sign up in advance by e-mailing me @ yorkiers4@gmail.com or calling me at (440) 554-1450.
Advocare products...anyone interested in trying or ordering any products or just finding out more about them. Go to my Advocare page or feel free to call me (440) 554-1450.
I'm out for now,
Renee
15 brave KB-er's: beginner, intermediate, advanced, RKC, AKC, GS........were all in attendance. We even had 2 observers who came to see what we were all about. Thanks again to everyone for attending, many of you drove in from as far as Medina, Rittman, Mansfield & Willoughby!
Where were you on Sunday morning? If you were lucky, you were in Berea, Ohio attending the Cleveland Kettlebell Club meet-up.
Lucky?
Yes. The meeting, with our special guest, none other than Brad Nelson, Sr. RKC & Z Health extraordinaire, just happened to fall in place within a couple short weeks, but couldn't have gone better if it had been planned for months.
Again, why lucky? Brad gave us the low down on Z-Health. Describing how it is NOT a joint mobility program, rather a training system that focuses on the Central Nervous System to help improve performance, alleviate pain & prevent future injuries. He explained how a person may be experiencing pain in one area of the body, yet the underlying cause is from another distant body part. Such as right shoulder pain being caused by an issue in the left hip. Crazy right? The body, especially the CNS is an amazing system!
He took a volunteer from the audience, we'll call him Scott, and assessed how his body functioned while performing some KB drills. I think Brad mentioned something about a train wreck once he finished. But let me add, this wasn't for lack of effort. Scott is very dedicated and tries very hard. This is where his body limits him. But Brad had a fix for him. He had him try to touch his toes....maybe 8 inches from the ground. After maybe, 1-2 Z-movement drills, Scott was about 4 inches from the ground. One more drill and he was at his toes! Wow! Impressive stuff!
Brad then opened the floor to questions. So many topics were covered during this open forum. Great information! This is where the beat down called "Achilles Last Stand" comes to be! One gentleman, who shall remain nameless, asked if you could get a good, challenging work-out in if you only have 10 minutes a day? I think at that point I saw Brad smile from ear to ear, and actually giggle (an evil giggle it was)! Yeah, I knew right then we were in for it! He told us he would give us a demonstration of a short workout at the end of class and we could decide for ourselves,
He then had us go through as a group performing the 6 basic KB drills and was able to come around and critique and give us helpful tips to set everyone's form straight.
When finished, Amy Dudley, RKC II, Z-health, co-owner of BBOM, led us through a Z-health warm-up. Then Brad finished us off with straight 9 minutes of swings alternated with squats. With maybe a 15 sec rest after each set. Sweat pouring, hearts pounding.........it was all good on a Sunday morning.
Afterward Brad spoke to us about nutrition and how key it is to have a complete program that includes, not only training, but eating healthy or "clean." These elements of a program can get you results, but to speed those results up or amplify the results, a good supplement program is not only necessary, but can be key. Whether trying to lose fat or gain muscle, one can do it much quicker when optimizing their nutrition with the proper supplements. Brad gave us specifics on AdvoCare products and everyone was able to taste the energy drink Spark and the Vanilla meal replacement shake that are excellent for a quick "on the go" breakfast!
Big thanks to Brad Nelson, Amy Dudley & Molly Zufra for helping attract so many people and making this an all around great meeting. But also for helping promote the mission of the CKC: bringing fellow KB-er's together for training and learning!
*No CKC meeting until 2010. Please send us your thoughts & comments about the location and what other things you would like to see at future CKC meetings. Including if anyone is interested in getting a logo together for the group and possibly t-shirts or sweatshirts! Jerry at Iron Asylum has some nasty designs, I'm sure he would be up for the creative challenge!
**A couple notes that I will end with:
This Sunday, 11/15 @ the North Coast All*Stars Gym in Berea, Amy Dudley will be doing private 1-0n-1, Z-health assessment sessions, if anyone is interested. She will be at the gym starting at 11am. The session lasts between 45-60 minutes and costs $50. You must sign up in advance by e-mailing me @ yorkiers4@gmail.com or calling me at (440) 554-1450.
Advocare products...anyone interested in trying or ordering any products or just finding out more about them. Go to my Advocare page or feel free to call me (440) 554-1450.
I'm out for now,
Renee
Monday, October 26, 2009
Next CKC Meet-up Scheduled
Sunday, November 8th - 10:00am
Location: North Coast All*Stars Gym
93 Karl Street in Berea (off Bagley Road) - Map to the NCA's Gym
Come and meet up with other fellow Kettlebell enthusiasts - Beginner to Advanced......every level welcome!
We have an All-Star line up in store for you:
Amy Dudley, RKC II, R-phase Z health specialist, Co-owner of BBOM gym in Medina
Brad Nelson, Sr. RKC, Level 4 Z-health specialist, Owner of RAD Boot Camp/ Kinetic Edge Performance in Woodbury - St. Paul, MN
- Fresh from the September cert, learn the updates and tips for training with the 6 basic KB exercises
- Let your joints experience first hand a Z-health warm-up from certified Z-health instructors
- Stuck at a plateau with your KB training? Learn how and why you should incorporate Z-health into your routine
- Are you having trouble getting started with a weight loss plan? Want to lose that last 10# ? Or maybe you want to gain muscle? Need more energy to get through your day? Not sure where to begin when it comes to supplements?
- Brad Nelson will talk about Nutrition and explain the AdvoCare program, as well as answer your questions
- We will end with a short RKC work-out & stretch. Own a KB(s)? Bring it along
We hope to see you there!
Renee
Location: North Coast All*Stars Gym
93 Karl Street in Berea (off Bagley Road) - Map to the NCA's Gym
Come and meet up with other fellow Kettlebell enthusiasts - Beginner to Advanced......every level welcome!
We have an All-Star line up in store for you:
Amy Dudley, RKC II, R-phase Z health specialist, Co-owner of BBOM gym in Medina
Brad Nelson, Sr. RKC, Level 4 Z-health specialist, Owner of RAD Boot Camp/ Kinetic Edge Performance in Woodbury - St. Paul, MN
- Fresh from the September cert, learn the updates and tips for training with the 6 basic KB exercises
- Let your joints experience first hand a Z-health warm-up from certified Z-health instructors
- Stuck at a plateau with your KB training? Learn how and why you should incorporate Z-health into your routine
- Are you having trouble getting started with a weight loss plan? Want to lose that last 10# ? Or maybe you want to gain muscle? Need more energy to get through your day? Not sure where to begin when it comes to supplements?
- Brad Nelson will talk about Nutrition and explain the AdvoCare program, as well as answer your questions
- We will end with a short RKC work-out & stretch. Own a KB(s)? Bring it along
We hope to see you there!
Renee
Wednesday, September 16, 2009
Kettlebell Sport Competition
Just wanted to announce a kettlebell sport competition in Toledo on October 17th:
New Meet announced today. Toledo Kettlebell Midwest Open. Sat Oct 17, Synergy Sports and Performance, 3350 N. Holland-Sylvania Rd. Toledo, Ohio, Weigh in at 8:00 Lifting at 10:00. Biathalon and Long Cycle. $20 entry fee. Medals for weight classes. Trophies for best Male & Female Lifter overall & co-efficent. This meet is being sponsored by Todd Baden, Kettlebell Bob, Mike Sherman, Rachael Suh.
This will be a rather low key meet and would be an excellent opportunity for any first time lifters to get on the platform as see what this sport is all about. No specific qualifications are required to compete. I know there will be both beginners and experienced lifters in attendance including Andrew Durniat.
Hope to see some people from the CKC there. If you have any questions feel free to shoot me an email: northcoastkettlebells@gmail.com
Matt
Wednesday, August 26, 2009
Try again in October
I just found out that i have to work the weekend of the 19th also. So I am unavailable for Sept. Unless someone else wants to do it the weekend of the 26th, it looks like October will be the next meeting.
Sorry,
Todd
Sorry,
Todd
Tuesday, August 25, 2009
September meeting
This meeting has to happen the weekend of the 19th. My7 parents are here the weekend of the 12th and I have to work the weekend of the 26th.
Please respond if you will be attending.
Please respond if you will be attending.
Monday, August 24, 2009
Checking in - Wishing Matt good luck @ the Worlds
I want to apologize that I haven't been posting here much. I have a huge upgrade at work that has to be completed by 12/31/09. So this has been consuming all my time.
There will be no class in August as you could guess.
In September, I am looking at the following weekends, either Sat or Sun, of the 19th or 26th. Let me know what would work best.
I want to take this time to wish Matt good luck @ the Worlds on 8/29/09. Set some PRs and get your CMS. Good luck Bro!
Todd
There will be no class in August as you could guess.
In September, I am looking at the following weekends, either Sat or Sun, of the 19th or 26th. Let me know what would work best.
I want to take this time to wish Matt good luck @ the Worlds on 8/29/09. Set some PRs and get your CMS. Good luck Bro!
Todd
Wednesday, July 8, 2009
No meeting in July unless Renee/Matt/Nate want to run it
I am unbelievably busy the entire month, so i will not be able to put one together.
Todd
Todd
Sunday, June 28, 2009
Meeting went well
Derek, Jason, Yuri & Renee showed up. I feel everyone had a good time. Next meeting on East side. details to follow.
Friday, June 5, 2009
Monday, June 1, 2009
For the June meeting I was thinking....
Either North Olmsted or Rocky River (longer drive for east-siders so they probably won't come)...
What does everyone think? Let me know the place so I can set a date, since it is already June 1.
What does everyone think? Let me know the place so I can set a date, since it is already June 1.
Sunday, May 31, 2009
Advanced Kb Workshop July 11th 9am - 2pm
Advanced KB Workshop with Senior RKCs Doug Nepodal and David Whitley.
This 5 hour workshop will focus on H2H and double KB drills and a power fatloss program. If you register before July 1st, cost is $199. On July 1st or after cost is $225.
Better Bodies of Medina is hosting.
Location
BBOM
111 W. Smith
Medina, OH 44256
Better Bodies of Medina
This 5 hour workshop will focus on H2H and double KB drills and a power fatloss program. If you register before July 1st, cost is $199. On July 1st or after cost is $225.
Better Bodies of Medina is hosting.
Location
BBOM
111 W. Smith
Medina, OH 44256
Better Bodies of Medina
Saturday, May 30, 2009
Meeting came and went
The CKC meeting had a low turn out, only 2 people besides me. I thought for sure more East-siders would have shown up. However, Derek and Rowena (might be misspelled, sorry if it is) hopefully learned somethings. Stay tuned for next meeting!
Tuesday, May 26, 2009
Meeting is this Saturday @ 9:00.. Hope to see you there
Address again. Bring your own bells if you have them!
@ Mayfield Heights city park
@ Mayfield Heights city park
Here is the address of the DeJohn Community Center
6306 Marsol Rd
Mayfield Heights, OH 44124
Monday, April 27, 2009
May 30th @ 9:00 AM
@ Mayfield Heights city park
Hope to see you there! Please respond if you are going to come.
Here is the address of the DeJohn Community Center
6306 Marsol Rd
Mayfield Heights, OH 44124
Hope to see you there! Please respond if you are going to come.
Friday, April 24, 2009
May/June meetings
Well, it seems that we are having issues getting the club together because of busy schedules.
I am available for a meeting for both May and June. So for the members that want to meet, contact me or post a reply here.
The meeting will take place on the east side of town, most likely in Mayfield Heights park or the metro park on SOM Center.
We are looking at a West side meeting when we all can be there in July.
Please let me know
I am available for a meeting for both May and June. So for the members that want to meet, contact me or post a reply here.
The meeting will take place on the east side of town, most likely in Mayfield Heights park or the metro park on SOM Center.
We are looking at a West side meeting when we all can be there in July.
Please let me know
Thursday, March 5, 2009
Advanced KB Workshop by Doug Nepodal
First ADVANCED Kettlebell Workshop taught by Senior RKC Doug Nepodal.
Where: Better Bodies of Medina
111 W. Smith Road
Medina, Ohio 44256
1-888-269-3097
http://www.betterbodiesofmedina.com/
When: Saturday April 4th 10:00a.m. – 2:00p.m.
Who: Open to Comrades of all persuasions. A basic knowledge of kettlebells is recommended but not required.
Why: This workshop will focus on advanced training techniques including the windmill, bent press, clean and jerk, as well as doubles.
Cost: $100 for seminar. $25 non-refundable deposit required with registration.
Registration due by 3/28/09. Please mail to above address or drop off in person. Cash or checks made payable to BBOM. Doug lives and trains in California. We are thrilled to have him in the area to share his expertise.
http://www.dougnepodal.blogspot.com/ for more details.
Sunday, February 15, 2009
I guess Feb won't happen either
However Matt will be doing a 2 day workshop on the weekend of the 28th
| Kettlebell Workshop on Feb 28 & Mar 1 |
 Come learn the foundational exercises performed with the russian kettlebell. During this two session workshop, Matt Schinabeck, RKC, will instruct how to successfully and safely perform the swing, turkish getup, squat, clean, press, and snatch. Upon completion of this workshop the participant will be able to use these foundation exercises to improve their strength, endurance, and joint mobility/stability.Course Details: Date/Time: Saturday, February 28th & Sunday, March 1st from 10AM - 12:30PM Price: $60 CrossFit CLE and other CrossFit affiliate members, and $75 Non-Crossfit members. Location: Crossfit CLE 2218 Superior Ave E. Cleveland, OH 44104 216-373-0820 Website: CrossFit CLE NorthCoast Kettlebells For more information, please contact: CrossFit CLE or Matt Schinabeck The workshop will be limited to 12 participants. Please notify by email or sign-up at CrossFit CLE prior to workshop. Payment will be collected at the door prior to the first session. |
Friday, January 16, 2009
Due to the weather
We are canceling the meeting for tomorrow.
We will try and reschedule for next week, but may need to wait for the Feb. meeting. Sorry for the short notice
We will try and reschedule for next week, but may need to wait for the Feb. meeting. Sorry for the short notice
Thursday, January 8, 2009
January Meeting
Our next meeting will be Jan. 17th @ 11:00-12:30
CrossFitCLE
2157 Superior Ave E
Cleveland, OH 44114
(216) 373-0820
get directions
CrossFitCLE
Thanks to Aaron and Carl for allowing us to use their facility!
I hope to see everyone there!
CrossFitCLE
2157 Superior Ave E
Cleveland, OH 44114
(216) 373-0820
get directions
CrossFitCLE
Thanks to Aaron and Carl for allowing us to use their facility!
I hope to see everyone there!
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