Preparing for RKC II

If you are plannig to up your status and become an RKC level II, I hope you do the necessary work ahead of time to make the most of your time there. Last year and this were a little disappointing because the majority of the group did not come prepared. Pavel was not pleased in the least.

The best thing you can do, rather than focus on perfecting the drills taught at level II, is to practice level I curriculum. Pavel went over the swing and Jeff O'Conner covered the get-up. We were surprised that most were severely lacking in both very basic skills and drills- Granted they aren't simple. However, having let your form slide and not coming in strong on at least those two drills really slow down the progress of the whole weekend. We fell behind on teaching simply because the class as a whole did not come prepared. 100% of my group have yet to receive their level II certifications. They have the three month grace period to perfect their grooves and I hope they do so.

This is not to say they weren't a strong group or that I do not respect them. These weekends are far more than mere three day workshops. Seeing someone show up and perform their snatch test on day one sets the pace of my relationship with them for the remainder of the weekend. The snatch test can be brutal. It's sometimes a tough thing to watch. So with that, then seeing the struggles through the other entry requirements, and progressing drill to drill during the weekend, then bonding at lunches and dinners and after-dinners, forms a quick and unique connection. I can honestly say I am emotionally invested in each person in my RKC groups. I do not want to see anyone fail, and certainly not because I have failed them as a leader and teacher.

If you are planning to attend an RKC II, get to a Level II, Z-Health, FMS, or even another RKC and have them look at your form. I would recommend having more than one professional look at your form on the level I basic six drills. I graded windmill and failed many students because they STILL didn't understand and exemplify that the goal of the WM is not to touch the ground, but rather push the hips back and rotate the spine (create space for flexibility, mobility, and stability through a range of motion). They were going far too deep and creating very unsafe torque in their spines for the sake of touching the floor.

Be sure you have a basic foundation of the level II drills (Windmill, Viking Push Press, Pistol, Pull-up, Clean & Jerk, & Bent Press) and that you absolutely can do the day one requirements (pull-up, press, and pistol according to your weight requirements). I would highly recommend being prepared to do your snatch test on day one, first thing and get it out of the way the extend your cert as well.

To sum up being prepared for levell II RKC:

#1 Have a few other RKCs, Level II RKCs, FMS certified, and/or Z-Health certified instructors check the form of your Level I RKC basic six drills.

#2 Have a basic foundation of practice on the RKC II Drills
#3 Be prepared to do your snatch test

If you follow these three pieces of advice, you won't have trouble during the weekend. Spread the word to anyone you know that may be attending your Level II. If they don't come as prepared as you, then you will suffer the consequences of their laziness and short-comings.

"You only get better by playing a better opponent"

If you've seen, Revolver, with my second favorite actor/director combo Jason Statham and Guy Richie (my most fav being Johnny Depp & Tim Burton), then you recognize this quote. If you haven't seen the movie, watch it. It will have you thinking, laughing, and ultimately saying to yourself what the heck just happened. Hey, it's Richie. That's his MO. Regardless, it's a must see. Put it on your Netflix list now. The principles in the movie can translate to anything going on in your life. But on with this blog's trigger thought: Running biomechanics in relation to structure differences.

Since "discovering" Z-Health, I view everything from a different lens: How much effort is need for this lift v. that lift?...Why are you performing the lift?...What is the ultimate goal for the lift?... it doesn't have to be a lift, it could be running or eating, for example, as well.

So one of my favorite Z events was S-Phase. I've never been a runner, but the wonderful thing about the Z system is that everyone truly is an athlete. We have the tools, you just may lack the movement needs- for now (if it can be done [see: neurally wired] it can be undone [see: unwired/re-wired]). Regardless of age, you can move better and strive toward a goal you never thought imaginable for yourself.

For me it was running. Once upon a time I was the fastest female runner for my grade. That was many moons ago. But thanks to my deeper understanding and thus greater appreciation for the CNS (central nervous system) I was, for the first time EVER, able to keep up with my husband Mike on a 2-mile run last week! This is HUGE for me. He beats me at everything-ev-er-y-thing! It keeps me humble.

I mentioned that I try to keep up with Mike in everything to John DuCane awhile back (he's the owner of Dragon Door that runs the RKC certs). Anyway, he looks at me after I say this. He pauses. He blinks, and then says, you do realize he's a male [insert another pause and blink] and you're a female. [insert ANOTHER pause and blink]. To which I say "yeah, and?" ;) I don't care. "You only get better by playing a better opponent." He's better than me. Period.

So. Back to our 2-miler last week. It was hot. It was humid. It was 3PM in the middle of summer in North Carolina. Mike is 6'4," has many more running steps under his belt. And I kept up. Me! a once self-proclaimed non-runner at a whopping 5'2"! Granted there are a few more variables that came into play here. I've been consistently running & rowing since April and Mike's been forced to put conditioning on the back burner....Fast forward to this past weekend at the RKC II, I had to discuss it a bit with our resident sprinter, Franz Snideman.

I'm asking him about stride length and turnover, and he's talking about force production, and I'm comparing these factors in relationship to Mike v. me. Bottom line, Mike produces more force and has a greater stride length. Which means I have to have a helluva turn-over to keep up and make up for his structural/power advantage... Which means I gotta work a helluva lot harder to keep up. I know he wasn't running all out, but he certainly wasn't lolly-gaggin' either. It was a personal milestone for me. Remember? "The non-runner." :D

I just read an article comparing the great running debate over ball-of-foot stike v. mid-foot running. Again, it come down to: What's your goal? Find the article here: http://www.active.com/running/Articles/Running_Form-Midfoot_Strikers-vs-the-Balls-of-Your-Feet.htm?act=EMC-Active&Vehicle=Running&Date=06_24_09&Edition=1&Sections=Articles&Creative=Running_Form-Midfoot_Strikers-vs-the-Balls-of-Your-Feet&TextName=More&ArtText=txt&Placement=3&Dy=Wed&lyrisid=20008433&dart=

A pic my dad just shot me. A couple of race cars from his fleet of race cars...another type of racing...his type of racing...Go Guard! ;)

Encounters with Strangers

I was at the hair salon a couple weeks ago and the hair wash lady asks me, "So you're a personal trainer..." as I secretly cringe inside at its negative connotation she continues to scub my head (it feels SO good!). And she continues "What can I do to 'tone' my thighs...besides squats?" Oh, yikes, "personal trainer" and "tone" -not in reference to voice- in the same breath, she's not speakin' my language... I've faced this approach many a time.


The wonderful globogyms have done their job in dumbing down the gen pop, indeed. I continue to scratch my head over the notion that the same ignorance's from the 80's are still being perpetuated. How did hundreds of years of practical training (dare I say "functional training?!?") get replaced in the span of a decade? I'm sure the folks that built the pyramids were concerned about getting their biceps pump on via the cable machine...in the cool of the air conditioning...so they could better haul and lay brick. And my favorite Sandow was perplexed over how to get a thicker neck....

Anyway, we're addressing the Stages of Change and motivation in Z-Health. I can see my hair wash lady, although an awesome head scrubber, is still in the Contemplation Stage: She's one step in front of thinking her thighs don't need some firming up, but not necessarily serious about taking the proper information gathering avenues. So, within the final minute I have her "hands-on" what can I say-Really? So she doesn't like squats but has to actually use her muscles more than the walk to and from the salon's front desk to the hair washing station. I tell her to practice walking lunges (a scary thought for me not seeing her actually perform the movement) and to keep a food journal.


I note a slight stall in the scrubbing action and a puzzled look cross her face (albeit momentarily)as I mention the food journal. Then she proceeds with, "So walking lunges, huh?" I sigh internally and chalk it up to her stage of change...which means she may not be committed to actually changing. Which is fine, everyone has their own comfort level- even me. Believe it or not, I too am human. ;)

So food journaling, what the heck... and why?
I started keeping a food journal via Body for Life back around 2000/2001. Don't knock the B.F.L- it lead me to the RKC which lead me to Z which who knows where Z will lead me...When we know better, we do better :) I keep a journal off and on. 'Off' when I'm on track with eating and 'On' when I need to get back on track. It's pretty cool to look back over the years and see what we considered to be healthy. Matching the food journal up with my training journal and matching the two up with old photos is neat, too.


I think tracking trends is the true value of journaling. I have nearly a decade of journaling under my belt. I dig out the journals at least once a month to see where I've come from, what my goals were, and for inspiration- who better to inspire you than yourself? ;) If you can't keep up with a journal, I have no sympathy for you. I've moved eight times since 2000. (And not little "across the street and around the block" moves.)

Food journaling has lead me on the constant quest of researching more about food. Is what I'm putting into my body healthy- for me? What is the best source: Organic or local? What hand does the USDA play in our food market and marketing? How do other cultures eat and why?

Journaling can be a turn off, as anything can. (It is one more thing to keep up with after all.) But when you write it down, it's all there in black and white and it is a record. I think people avoid food journaling in particular because they aren't truly ready to see themselves in black and white. To see that you've sabotaged yourself takes guts. To make yourself accountable to yourself takes guts. If you don't have the guts, determination, and consistency to keep a journal, you are accepting the expected outcome: no change, so don't be surprised. You can't expect your body to change if you don't change your habits. Ah- HABITS! Journaling can help guide you into forming habits that lead you to a slimmer healthier you.

Habits are a whole new blog...breaking neuropathways, establishing new pathways. It's like tearing down an old bridge and building a brand-new one. It takes a lot of energy and repetitions. Just as the habits you currently have (eating more than you need) developed, you have to form a new habit (stop eating well before you usually do). You have to do it time after time for the old habit to break and the new habit to stick...and it may never stick...but you have to make it "the way," not just the new way...it's a can of worms, a blog for another day...

Our waiter at a pub in Denmark...not the hair salon lady, but still a great stranger. :)

9 Italians, 1 Dane, 1 Canadian, & an American Girl

Flying High with "my Italians" in Denmark

We had such a blast in Denmark last May! This group of guys really was top notch- serious when they needed to be but knew when to relax and have fun, too. :)

To top it off I had a couple of assistants that were seriously with it. Stephan, one of my assistants and our newest Danish friend, even took Mike and I out to a mom & pop country inn for dinner one night. The drive out was amazing. We got to see so much of the beautiful country side.

Kenneth Jay, MRKC, Dave Whitley, SRKC, & Sara Cheatham, SRKC--- ATL workshop

Take your Strength and Conditioning to the next level!

July 4 AND 5

at Condition Kettlebell Gym, Atlanta, GA

Master RKC Kenneth Jay &

Senior RKC Dave Whitley

are joining forces to bring you the ultimate two-day Strength and Conditioning Kettlebell workshop.

-------------------------------------------------

As a workshop bonus, I will be appearing to present Z-Health applications for Kettlebell Strength and Conditioning!

Visit: http://www.gymcondition.com/ for details

and to sign-up for this potentially

one-time only event!

Super-Duper SabaDellas

I picked up a pair in black at the Copenhagen Airport last month. They had silver sequins and khaki pairs as well, but to my disappointment they only had black in my size. So my Kroners went to a puma swimsuit instead of a second pair.

But lucky me! Mike tracked down a "whisper white" (khaki) pair in my size for my B Day. I am absolutely IN LOVE with these shoes!!! The only sole they have to them are those little black random dots...The only upper they have to them is around the toe and a little on the Achilles area-otherwise they are meshy goodness. And because they're suade, they doen't rub my heel at all. I told you... I am in love!

It's kind of funny because they are modeled after shoes made for motor racing sports. And in case you didn't know... I learned to race stock cars one summer not too long ago. I actually learned to drive stick on a race car before I did on a "regular car." Vroom vroom! The car I have now is a standard and I can't imagine driving a boring old automatic. I'm hoping my next one can be of the six-gear persuasion :p

So go on and google yourself some Puma Sabadellas. You'll fall in love too!

P.S. The Pink/Yellow/White pair-TOO CUTE! and are next on my hit list ;)

"Target" Back Fat

The fellas may not know what I'm talking about, but the ladies are well aware...

One common question I get (in addition to "what can I do to target my abs?") is "What can I do to get rid of this?" with a pinch to that spot under the armpit and above the bra-line.

Ladies, you may be surprised that you don't need a gym membership or even any fancy-shmancey equipment. Nope. Save your money. You already have all the tools you will ever need to target back fat, at your disposal- YOUR OWN BODY!

Body weight drills are too often underestimated and under-utilized (they get thrown in the pile next to good ol' H2O). But the best athletes are body weight athletes: gymnasts, sprinters, martial artists, swimmers...Their primary focus is using their own bodies to accomplish a task. Their body is their tool... And their bodies rightfully show the fruits of their labors. If shown a book of athletes ranging from wrestlers to marathon runners to volleyball and basketball players, to sprinters, and gymnasts, the ladies choose wanting to look like the gymnast and sprinters, hands-down.

So what can you do?... You don't have a lap pool, matted gym, or top-level coach at your beck and call? Neither do I :( So let's start here, with one of my most favorite training drills: the tactical push-up. But wait, you can't even get down on your hands and knees to do ONE push-up, let alone a tactical push-up.

No sweat, let's break it down. Re-think the way you do the push-up. Let's pretend this is the first push-up rep you've ever done (whether it really is or not). So you are starting from square one. "The best place to start is at the beginning."

Here's the way you do push-ups from now on:
1. Lie down on your belly and tuck your toes under as you would for a plank or any other push-up, your legs are extended and touching one another from inner thigh to knee to heel.

2. Bend your right elbow back toward your waistline and place your right hand, palm down (of course) directly under your right armpit so that your middle finger is in line with the top of your shoulder.

3. Be sure your right upper arm is in direct contact with your upper torso/side rib cage on the right side.

4. Place your left hand directly under your left armpit and hug that upper arm into the side of your rib cage as well.

5. Tuck your chin down so your line of sight is at the floor and the tip of your nose is barely grazing the ground.

6. Take in a quick breath through your nose, push your shoulders down away from your ears, squeeze your elbows into your sides HARD, squeeze your butt cheeks toward each other, and squeeze your legs together as hard as possible.

7. Aggressively push your hands into the floor and explode off the ground as one solid unit.

8. To make your push-up more explosive, use these tips from my Chief Instructor Pavel:
a. grip the ground with your fingers until the tips turn white
b. focus your explosion from the ground through the point on the heel of your hand below the pinkie and across from the thumb.

9. Exhale only a little of your breath at the top of your push-up before your take in another sniff through the nose as you descend.

Rest until you feel fresh enough to do another solid and clean rep...It may not be until tomorrow, it may be only a few seconds. The idea is to neurologically wire a perfect push-up rep now so you don't tear yourself up when your reps increase. You are wiring not to break yourself down by focusing on an obscure number, but rather for strength, success, and efficiency.

Important Side Notes:
1. Move your body as a solid unit throughout the duration of the push-up. Absolutely do NOT allow your butt or low back to sag like a donkey's back. Not only is it ugly, it will hurt you. This happens because you are letting your weak abs and saggy bum continue to be lazy. Get the hips up, tighten your gut, and get bonus "ab work" out of your push-up.

2. Think about what you are doing as you move through the drill. Actively engaging your brain and nervous system in the act of training by far and away improves your training progress (weight loss, strength, commitment, etc). Mindlessly training is so 1980s... Focus at least on your elbow bending back toward your waist as you lower yourself and then popping forward on the push away from the floor. If you can handle it, think about your shoulder rolling forward as the elbow bends back. Bust out the anatomy book or wiki arm bones so you get a picture in your head of what is moving as you lower and raise yourself.

3. Doing even a partial rep is a step in the right direction and better than thinking you can never do push-ups. Take baby steps and build a foundation of success....success leads to success, but failure also leads to failure. So train smart and build up gradually so the habit has a chance to stick...and your back fat doesn't stand a chance ;)

4. E-mail me your questions and thoughts: SaraCheatham@hotmail.com

As a reminder, there are only 2 spots left for this Saturday's workshop in Virginia Beach. e-mail me or Bob Orr, RKC rjorr1@gmail.com to sign-up before someone else takes your seat! See you Saturday!

Go ME! It's MY Birthday...tomorrow :)

Ah yes, the big 2-9. The final year I have to be a kid, because everyone knows you have to get serious about being a "grown-up" when you turn 3-0. Hahaha! Yeah right, can I get a Borat "NOT!"

How am I celebrating? Only the best way I know how, with most favoritest person ever of all time, my husband Mike. He is absolutely the #1 reason my life has become so incredibly sweet. I told my mom about the first gift he gave me (a week early-hee hee) and she promptly responded with "He spoils you." She's right. He does.

It's the good life-scratch that- it is the GREAT life. Someone has to live it and it might as well be me! :D I can't think of a better place to be at this point. I've done the grunt work the past decade: I figured out how and what to prioritize and actually not feel guilty about it one bit (Hello, family first y'all!)... I have my education and continuing education on course for major success (knowledge really is power)... I'm three years into my own small business and have to give myself (and Mike of course!) mad props for being a big hit well before the five year mark...I've mended fences, swallowed my pride, and understand what it means to be humble, humbled, and truly grateful.

If the past 29 are any indication of the next...how many ever years, then strap yourself in and hold on! Frankie said it best, "The best is yet to come,and won't that be fine!"

Those of you that train, dedicate your workout to me today. :) Heck, maybe even name it Sara... and tear that sh*t up (um, meaning give it your all and then some)! OOH-RAH! HOORAH! & AIR POWER!

Go Army, It's Your Birthday!

Okay, so maybe not officially until 14 June but we celebrated yesterday on Fort Bragg with about 1,000 other runners in the annual "Army Birthday 10-Miler."

Of course Mike beat me by a long shot...but I beat my goal of finishing in under two hours (1hr42-almost 43- minutes). I haven't ran that far at one time since we did the half marathon in Barstow over two years ago. My heart and lungs were good to go. The instep of my left foot however, starting rubbing in my shoe at about mile 5. Yuck. Once I got past the idea that it wasn't going to get any better, it wasn't so bad... mental toughness :p

Jodies were played at random points and I have to give Army props for setting up well planned course with lots of water, Gatorade, and port-a-potty stops (which I did NOT use because they totally gross me out in a major way!).

We followed up the 10 miler with a 4-and-a-half mile ruck bright-and-early this morning. I'm still breaking in my combat boots from last year, so my poor feet have been seriously abused these past few days.

Maybe I'll get in a nice long swim, row, or round of VO2 kettlebell snatches tomorrow...Tuesday is my birthday (both the Army and I are Geminis!), so I'm stepping out of my "lazy" training box and doing things I don't usually do for the full week and seeing where the momentum takes me. We're talking half-marathon in San Diego and then full marathon in Vegas by December :)

Z-Health S-Phase Volume I Video

I just got my S-phase DVD in the mail and IMMEDIATELY popped it in.

If you're familiar with Z-Health's R & I-Phases and want to add some fun to your training, OR if you are a trainer you absolutely must get your hands on this material-ASAP!

Regardless of what type of athlete or trainer you are, if you aren't already invested in Z-Health, you are by far and away selling yourself and your clients short.

Granted, R & I-Phase material isn't "sexy" but if you want to own true, clean, athletic movement you must master the basics first. The S-Phase series builds upon the quality of your R&I-Phase work. If you haven't done your homework, you will not get everything you can out of S-Phase material. You can layer dysfunction under poor basic movement and end up like others that hit it hard and heavy...and randomly... and get seriously injured.

I'd much rather see a slow and steady gain instead of hard and fast pain. And by slow and steady I'm not talking a 6 to 12 week program, I'm talking the course of your LIFETIME.

When it come down to it, you are your movement. Move poor, live poor. Move well, live well. It's basic neurophysiology.

Bottom line: Z-Health gets you where you want (and sometimes need) to go across the long haul...your lifespan.

Virginia Beach Workshop is Quickly Approaching...

Have you reserved your valued seat yet?!?!

Beyond Kettlebells:

Fusing RKC principles with Z-Health concepts to maximize athletic performance

RKC: http://www.russiankettlebell.com/ or http://www.dragondoor.com/

Z-Health: http://www.z-health.net/

Discover:

How to combine principles of these top-level training systems to get the most from your training

Secrets that separate the elite from the ordinary

How you can "take off the brakes" mentally to break through long-standing performance plateaus

How to increase neuro-pathways to make you quicker, stronger, and super-resilient!

How to recover faster & optimize efficiency

How to be powerful & pain free at any age and fitness level!

Date: 20 June 2009

Time: 12-5PM

Host: CrossFit Virginia Beach

217 First Colonial Road, Suite #106

Virginia Beach, VA 23434

Cost: $100 pre-registered ($125 at the door)

Contact: Bob Orr rjorr1@gmail.com OR

Sara Cheatham SaraCheatham@hotmail.com or (702) 510-4604

All Red Star Products

20% OFF

During Workshop*

*excludes private sessions

Sara Cheatham M.S., Senior RKC, Z-Health Master Trainer Intern, trains a variety of athletes from housewives to elite US military units. Sara is widely recognized for her "no nonsense" approach to teaching advanced kettlebell and joint mobility physical strategies safely and efficiently.

Class size is limited to a small group.Sign up TODAY!