idahokettlebells.com Blog

November 29, 2009

Double-kettlebell thrusters and pullups.

Filed under: Uncategorized — Tags: — jbeaumont@idahokettlebells.com @ 9:55 pm

Jenny – 1/4 mile run, 20kg kettlebell thrusters, pullups from Jim Beaumont on Vimeo.

Jenny on round 5 of 5. 1/4 mile run, 5 double 20kg (44lb) kettlebell thrusters, 5 pullups.

Click here to visit Kettlebell Inc.

Idaho Kettlebells – Group class schedule.
Sunday: 10 a.m.
Monday: No group classes
Tuesday: 5:30 p.m.(Caldwell) 7:45 p.m. (Boise)
Wednesday: 5:30 p.m.
Thursday: 5:30 p.m. (Caldwell) 7:45 p.m. (Boise)
Friday: No group class
Saturday: 9.a.m. (Beginner) 10 a.m.
Call me at 208-412-6079

November 26, 2009

Remember: You STILL can’t out-train the dinner table!

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 6:48 pm

This is a re-post. But, it has more relevance than ever today. No matter how hard you train, you can undo it with a binge. Enjoy the holiday, but don’t kid yourself about one marathon session being able to make a dent in your overall situation.

-Jim

88lb bottoms up
You can’t out-train the dinner table!
Here’s a workout to try on a day you want to test yourself. Set a stopwatch and do the following as fast as possible:
CrossFit “Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Puke breaks are allowed, but the clock still ticks. Think this is enough to “burn off” poor eating for the day? Think again.

Fitness is 80% nutrition.
For most embarking on a fitness mission, the objective is some form of weight/fat loss. Many think an hour on the ellipitical or a cycling class is sufficient to burn off the extra calories. Forget about it.
For the more enlightened, some form of strength training, kettlebell training or even CrossFit workouts (like Murph) are prescribed, which will create a greater conditioning effect. Once again, you are kidding yourself.
Here is a concrete illustration of the fact that no matter how hard you train, your nutrition is still the deciding factor in whether you lose or gain weight. We’ll prove it mathematically.

A pound of fat equals 3,500 calories of energy.
To lose a pound per week, you have to reduce your caloric intake by 3,500 per week, or 500 calories per day. To lose two pounds, you’d have to reduce your intake (or increase your expenditure) by 1,000 calories.
If you reduce your expenditure (or increase intake) by 500 calories per day – or one 12oz latte – you’ll gain a pound a week.
A while back, I did Murph for about the 4th time in the past 6 months. My goal was to beat my last time of 45 minutes. I completed the workout in roughly 40 minutes, so I was jacked.
I went home and downloaded my Bodybugg. I burned 722 calories during the workout.
Great.
That is an awesome workout, probably a little harder than normal for me. And, I dare say, lugging my 230lb frame though 600 bodyweight reps and two, 1-mile runs is significantly more power output than is found in any cycling or aerobics class.

That same day, I ate the following:
– An Apex Fit Drink, and a bowl of oatmeal.
– A 12″ turkey and pastrami deli sandwich with a smal bag of barbecue
potato chips and a 32oz raspberry iced tea.
– Post workout, I had another Apex FIT Drink mix, with a scoop of glutamine.
– For dinner, I had a heaping plate of pasta with shrimp wrapped in bacon. Oh, and I also had two 12oz pale ales and a glass of red wine.
Grand total calories consumed for the day? 4,170
Total calories burned that day: 3,798.
That equals a calorie surplus of 372 calories.
That being the case, if I were to do the Murph workout everyday (!), and eat like a pig, I would still gain a pound of fat about every 9 days. If I did that every week for a year, I’d gain 40lbs of fat.
Even after a workout like Murph, a binge at the dinner table will more than out-do any hope of trimming down through exercise alone.

Think about this the next time you try to rationalize poor nutrition by a trip to the gym. It won’t work.
No matter how hard you train, you can’t out-train the dinner table.
-Jim Beaumont

Kettlebells build explosive power. Period.

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 6:32 am

8 board break. Kim’s Taekwon-do Boise Idaho from Jim Beaumont on Vimeo.

November 23, 2009

Thanksgiving Week Group Class Schedule

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 1:54 am

arthursaxon1
Arthur Saxon (1878-1921): 2-Hands Anyhow with 448lbs

Thanksgiving week schedule:

Here is my group class schedule for this week:

Sunday: 10 a.m.
Monday: No group
Tuesday: 5:30 p.m. (Caldwell) 7:45 p.m. (Boise)
Wednesday: 3:30 p.m.
Thursday: 9 a.m., 10 a.m.
Friday: 9 a.m.
Saturday: 9 a.m. (beginning kettlebell) 10 a.m. (Hardcore Fitness)

November 17, 2009

Heather’s Workout

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 7:33 pm

heather windmill-small

Heather is one of the Superwomen I train.

Here is what she did for a workout the other day.

4 rounds of…
1/4 mile run
5 reps bodyweight barbell deadlift
5 reps per arm of 35lb kettlebell thrusters

She is a mild-mannered nurse many, many hours per week, but turns into an absolute powerhouse when you lay a barbell, kettlebell, or tractor tire in front of her. One day she flipped a 400lb tractor tire for 45 reps, with 44lb kettlebell swings mixed in-between for fun.

We are closing in on 50lbs of weight-loss. She is definitely a different person now than when she trained at some sissy, corporate gym that catered to “women only” but cared nothing about fitness, past the price of her membership dues and over-priced personal training sessions.

Fitness for men and women isn’t different: Form follows function. Train and eat to be as strong and fast as possible, and the form will follow.

If you are a woman, and feel uncomfortable in a co-ed training facility, then you are in the wrong place. Respect and courtesy should be paramount in any legitimate facility. Male or female.

Everyone should be there to improve themselves, not be part of some “meat market.”

November 11, 2009

How to get kicked out of Globo-Gym Vol. 3

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 7:20 pm

505 raw deadlift (How to get kicked out of Globo Gym) from Jim Beaumont on Vimeo.

November 9, 2009

Kettlebell Strength and Conditioning for Martial Artists: 2-day Workshop

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 11:02 pm

Kettlebell Snatches
Kettlebell Strength and Conditioning for Martial Artists: 2-day Workshop.

Saturday, November 28th 12 a.m. – 2 p.m. and Sunday November 29th 12p.m.-2 p.m.

Both days will be at Kim’s Tae kwon-do school 6418 W. Fairview Ave. Boise, ID

Kettlebell Strength and Conditioning for Martial Artists is a 2-day workshop for martial artists interested in using the kettlebell as a strength/conditioning tool to improve their sport/art.

During this workshop, you will learn:

What the biggest mistake most martial artists make when considering a strength routine, and how to avoid it.
What kettlebell exercises will allow you to train hard, yet still remain strong and energetic for skill/martial art training,
How to gain massive amounts of strength without gaining a single pound of bodyweight, or “bulking up.”
How to refine your kettlebell technique to generate maximum striking power round after round.
How to schedule training time to gain maximum benefit, and minimize overtraining injury.
How to select kettlebells suited for martial art crosstraining.
How to mix kettlebells and skill training for killer, time-efficient workouts.
How training for strength is different than training for bodybuilders’ “mirror muscle.”

This workshop will be taught by 3rd Dan traditional Tae Kwon-do black belt, Jim Beaumont. Jim also has extensive experience with impact weapons and empty-hand control techniques. Jim is a CrossFit-certified kettlebell instructor and National Council of Strength and Fitness certified personal trainer.

This will be a physically demanding course, but not a “bootcamp.” The goal is to build new training tools, not engage in a 2+ hour torture session.

You will be expected to practice techniques to the best of your ability. Optional, short workouts will be conducted on Sunday utilizing movements learned. Please arrive well hydrated and ready to focus.

For more information, or to pre-register for this workshop, visit www.idahokettlebells.com

Cost: $60.

Limited enrollment: This workshop will be strictly limited to 7 students.

Pre-registration in-person or online by Monday Nov. 23rd is required.

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