Knockout Fitness

Agatsu Barbell/Powerlifting Cert

admin — Fri, 16 Apr 2010 19:35:22 +0000

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So I attended my first barbell cert with Willie Albert and Pierre Auge from the Crossfit Ottawa/Capital Weightlifting Club and it was awesome. The cert was hosted by the great Dani Ohks of Crossfit T.O. Queen West, Thanks Bro! Check out this Crossfit workout done by Willie Albert after our first day. I am in the blue shirt helping steady the squat rack with a front row seat. This guy is a machine!!!! This is not the way he trains all the time but this type of training helps his powerlifting. Check out Willie on youtube! This workout is about moving 1000 lbs through 3 lifts Squat/Overhead Press/Deadlift and setting the bars up with whatever weight/reps to acheive your 1000 lbs lifted and done for time! Check Out Willie !!! Check out Willie’s website and give him a visit if u r in the Ottawa area.http://www.iron-will.ca/index.php

Happy New Year!!!

admin — Fri, 01 Jan 2010 18:26:00 +0000

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So another year here and gone and did you accomplish everything you wanted? I hope so! Like most of us and including myself we are usually so busy that it sidelines us from those important things in life we desperately want to acheive. What I am talking about is being strong, healthy and resilient. Being busy can definitely put these goals at risk. We are all trying to juggle work, pleasure and self improvement; and of course we are all doing this in varying degrees. So what do we do about it ? Hmmmm…… I like to think that we should keep it simple! Start small and gradually build. A little fitness and a little nutrition in small doses and then gradually increase once you have mastered the little stuff. I would also suggest that you find a trainer, Crossfit gym, or any other facility that offers functional fitness. As for nutrition check out Dr. Barry Sears and The Zone Diet or if you are really serious Dr Loren Cordain and The Paleo Diet.

That was all over the place, so in simple terms anything positive that is different from what you are doing now will pay you didvidends in the long run. Just make a change no matter how small it is!

Check out some of my links to help with your fitness and nutrition goals.

Make 2010 a HEALTHY HAPPY YEAR !!!!

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Agatsu Level 2 Cert

admin — Sat, 09 May 2009 20:45:06 +0000

May 1-3 I was in Toronto at the T.O West Crossfit Gym doing my Level 2 certification for Kettlebells, what an awesome time! Day 1 was dedicated to our Level 2 upgrade with Shawn Mozen and he certainly put us through our paces. The final workout of the day saw us running the ski hill in Earle Bales Park and doing various tabata’s. Pukie almost visited!

Day2 was dedicated to Steve Cotter who is a very close friend of Shawn Mozen’s. It is great to see two guys able to work together regardless of their difference in KB technique. Steve was an amazing teacher that I am priveleged to have trained with.

Day 3 was the peak of muscle soreness as we competed in the first ever Agatsu Games! Three events were put together to test all aspects of GPP. Event 1 – For time: 1 mile run, 20 box jumps, 2 rope ascents, 40 KB swings. Event 2 – 5 minute snatch test for most reps. Event 3 – Tactical style deadlift. Winner was Ron ” ChiChi” Gonzales. Google him you will be impressed! Check out some of my links!

Kettlebell Gods

KB Swing

admin — Mon, 20 Apr 2009 22:07:18 +0000

Drive from your heels as you start your swing engaging your posterior chain ( glutes, hamstrings, back extensors), keep shoulders pulled back, triceps engaged by pulling out on handle and drive explosively with hips. Make sure you fully extend hips and lock out legs. ( Do not hyper extend knees) Eyes should be looking forward and focused, do not look down! As you return be sure hips go back first so as to keep posterior chain in play and keep the natural curve in your lower back( No rounding). Make sure you are sitting back on heels and throw KB into the pocket between your hips so as to load up for next swing. Stay safe, stay healthy, grab a KB and start swinging!

Next entry will be on breathing while swinging.

Don’t Call Me BABY !!!

admin — Tue, 14 Apr 2009 00:26:06 +0000

It is awesome to see such STRONG women. This is determination fueled by Crossfit, kettlebells and the will to persevere. This could be YOU!!!

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The HEALTH LIFT !!!

admin — Tue, 14 Apr 2009 00:17:20 +0000

This is one of the most important lifts of all time to improve and maintain good health. Check it out !

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Kettlebell Babe !!!

admin — Sat, 11 Apr 2009 23:23:25 +0000

This is my 16 month old baby Vada Lee Sharon Stedman. She loves watching us workout in the backyard and trying to mimic us. 12kgs at her age is gonna make her a force to be reckoned with !

TEE Time is Here!!!!

admin — Mon, 06 Apr 2009 16:41:11 +0000

Check out this article with some great insight into the justification to start using KB’s to improve your golf game. To receive some actual instruction or direction for KB training, please contact and let’s get started.

http://www.ehow.com/how_4852778_improve-golf-swing-kettlebells.html

No It’s Not Tea Time !

admin — Mon, 06 Apr 2009 14:54:09 +0000

Check out this article covering one of the fastest growing fads. It’s great to see this kind of interest!

http://bestinternationalnews.com/2009/04/put-the-kettle-on-kettlebells/

KB Meltdown 300 Workout

admin — Thu, 26 Mar 2009 22:54:27 +0000

KB 300 Meltdown This guy does a great job with this circuit, the only suggestion would be to do full burpees with the pushup and kick up your metabolic conditioning even more . Give it a try and crush it !