Renegade

So, with the cluster of holidays in the rear view mirror, I of course want to share a short story with everyone.

This year Santa Claus must have had his a** is shape becaue I received two 70lb. kettlebells stuffed tightly into my stocking! Great gift for a guy like me and the reindeer were able to get in a great weighted gpp workout pulling the sleigh.

So like any kid when they receive a new gift……well I opened them up and “played” with them.

Over the river, through the woods and down to my basement I went. I tossed in my Henry Rollins CD.
As the lyrics of GRIP slapped off of the wall………well my grip was burnt! ( I was burnt!)

This is often a  greatly overlooked training benefit to kettlebells.

Forget about the little “wrist curls”! Get some weight in your hands!

Want more? Need more?…………try swinging the kettlebell with a towel wrapped around the handle!

Want more? Need more?…..well….ask me

Shawn Moody
steel-city kettlebell specialist
moody01db@yahoo.com

In preparation for my journey out to select my Christmas tree for this year (ya, I didn’t call it a holiday tree…….my bad), I decided to rip it up in the comforts of my basement again. Not much time, so it had to be affective.

So, armed only with my kettlebells and Xvest, Public Enemy bounced off of the concrete walls and sweat poured into my DC t-shirt.

To fire up the engine I hit some DMC. (You haven’t attempted it? Shame on you! It makes a great stocking-stuffer!)

Hip mobility
Xvest on
10 burpees
Kettlebell Swings with doubles 10x
Kettlebell See-saw presses 10x
- rest as needed (but limit) and repeat for 10 rounds
Ab wheel roll-outs 4×15

Simple primal movement patterns. Works……

Oh no! The total reps added up to 300! Maybe this is the next “300 workout” some little fella can sell you on dvd?………LOL!

That’s for another post!

Until next time,
Shawn
three-rivers kettlebell specialist
moody01db@yahoo.com

I’m not an expert in explosives. But I wanted to share the workout that I put myself through with limited time and in the comforts of my basement. The luxuries of a soft light bulb and Metallica whistling softly in my ears!

DMC variation
Hip Mobility

And then 8’s!
burpees 8x
kettlebell swings (with doubles) 8x
bulgarian split squats 8x each leg
for 8 solid rounds

wrestling bridges 12x
ab wheel roll-outs 12x
shoulder capsule work 12x
for 3 rounds

Light stretch to cool down and a smile!

Shawn Moody
the burgh’s kettlebell hero!

moody01db@yahoo.com

One of the great things about Renegade Kettlebell training is that it can be done nearly anywhere. This means it can also be learned anywhere. Personally I have conducted Kettlebell training sessions in the privacy of a client’s home, my own home, at a park, at the beach, in parking lots at various work sites, and yes occasionally even at a gym. Do not feel that you need to join a gym to learn and train with Kettlebells. It makes an excellent tool for home based workouts.
Any and all the trainers affiliated with the site are highly talented in “teaching” you the right way to not only work with kettlebells but to aid in expanding your knowledge base across the entire fitness spectrum. I urge to contact one close to you and experience the difference between a Renegade Trainer and the rest.
My name is J. Greg Johnston aka JJ aka “The Crew Guy” and I operate out of Bear Delaware.
If you are in proximity please contact me as I do have a limited number of evening openings as well as selective weekends still available for Fall/Winter 2009.
Private, group or class instruction is not a problem.

J.Johnston aka JJ
Delaware’s Renegade Kettlebell Professional
jjcrewguy@aol.com

Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com