Beatrice Mae Russell

I'm a daddy again!

My second Daughter Beatrice Mae Russell was born yesterday at 6.23AM weighing 9lb 8oz (ouch) and 53 cm tall.

Mother and daughter are doing great!

Inspiration and Goal Setting


I have been inspired by 2 people today:

Adam T Glass and Jessica (via Josh Hanagarnes site)

Adam wrote on his blog about training harder:

More Reps, More Weight, More Sets, More Time. More Pain, More Suffering, More Fame, More Gains.

No Pity, No Excuses, No Mercy, No Time Left to get this next goal. No One to Blame, No one to call on, You do it for your self, or don't do it at all. Stop waiting. Stop Whining. Abandon your strength, and train your weakness. Stop watching others cook hot while you sit back and simmer.

Take Note of what Adam says



From Jessica I found this site DAYZEROPROJECT, which is a site dedicated to helping you complete 101 preset tasks in 1001 days.

So if you need some inspiration then this could be for you.

Directly from DAYZEROPROJECT.COM

Some common goal setting tips:

1. Be decisive. Know exactly what you want, why you want it, and how you plan to achieve it.

2. Stay Focussed. Any goal requires sustained focus from beginning to end. Constantly evaluate your progress.

3. Welcome Failure. Frequently, very little is learned from a venture that did not experience failure in some form. Failure presents the opportunity to learn and makes the success more worthy.

4. Write down your goals. It clarifies your thinking and reinforces your commitment.

5. Keep your goals in sight. Review them frequently, and ensure that they are always at the forefront of your thinking.






Inspiration and Goal Setting

Tennis Elbow Fix with Kettlebells

Ever had tennis elbow without playing tennis?

We've all had injuries before and know how frustrating it can be getting nagging one's that just won't go away, especially tennis elbow

I found this great video and article from Mike T Nelson at

Extremehumanperformance.com

on how uses kettlebells to train and get rid of Tennis Elbow.


Also, worth checking out is Mike's blog at miketnelson.blogspot.com and getting signed up to Mike's blog to receive his free ebook about the 3 thing's all athletes should know.

The info in this ebook is very powerful and shouldn't be missed.




Tennis Elbow Fix with Kettlebells

Synchronised Russian Army Kettlebell Training

Very interesting Russian Army kettlebell training.

Looks like a standard 16kg (1 pood) kettlebell they're flipping and snatching.

Показательное выступление 2007 год

CEFAR myo XT for sale

<<Cefar myo XT.JPG>>

I am selling my CEFAR myo XT on ebay.co.uk right now http://tinyurl.com/l2mng5

What is it?

It’s an Electronic Muscle Stimulator (but a real good one) very similar to COMPEX

The listing ends on Saturday.

The BUY it now price is £80 – these things are selling new from 250-350GBP

Poodle Exercise With Humans WTF

This is messed up!

Any one for Poodle exercises?



From girlwithnoname

John Wild Buckley 66kg Kettlebell Snatch


Nice work from John Wild OKC in Japan snatching a 66kg bell.

Love the big leg dip to get under the kettlebell

100 reps Girevoy Sport Style 32kg Kettlebell Snatch Challenge

Hit 100 reps at the weekend with one change (GS Style) with the 32kg kettlebell snatch

Only snag was I dropped the bell after the 47th rep with the left, picked it up and knocked out 53 with the right.

Mission accomplished?

I don't think so, really. I've proved I can do 100 reps but need to make sure the kettlebell stays off the ground for the duration of the set.

I must return with a satisfactory result.

Kettlebell Competition UK

Found kettlebellcompetition.co.uk
via charlotteord on Twitter.com

The UK Kettlebell Champs was supposed to be today but got postponed (new date not out yet), so not sure if there is any room for more participants but is worth checking out if you've been looking for a competition in the UK but have yet to find one.

The comp will be a biathlon, consisiting of the Double Kettlebell Jerk (single arm for women), and the Single Arm Snatch over a period of ten minutes for both.

Also, just checked out Dave Currie's Site kettlebellbelling. Dave has lost a shed load of body fat through training with kettlebells. Check out his site to see how he did it.

Watch out for my next video coming later on today.

Shoulder Rehab withThe Rotater

Got Shoulder Problems?

Found this nifty device, check it out at THE ROTATER

The Rotater will:

* increase your shoulder flexibility
* help you regain your shoulder range of motion
* allow you to play and work with less shoulder pain
* aid you in your rotator cuff rehabilitation
* stretch your shoulder prior to and following sporting events
* in some cases, prevent invasive surgery

Sloshpipes and Kettlebells

Following on from Max Shank's BUP training alternatives I thought I'd have a crack at adding a sloshpipe to the bottom of the kettlebell!

Inspired by Pat Hodgson (see comment on last post)

This works a treat and make the bottom's up press really hard. Balance on the initial clean is the most difficult.

It's also a real grip destroyer too, give it a try out. This cost around 3.50 GBP from B&Q

More Great stuff from Max Shank

Interesting BUP alternatives from Max Shank using chains.

I love this innovative idea




Try adding chains to any kettlebell exercise for a different workout

Kettlebells and Sambo

Kettlebell training for Sambo and fighters

Check out some of the awesome kettlebell moves from 35 secs onwards.

Love the double BUP 140 lbs and some of kettlebell 'throwing' (flips) are amazing



What is SAMBO?

“SAMozashchita Bez Oruzhiya” or “Self-defense with no weapons”, Sambo is a form of self-defense a combat sport born in the former Soviet Union during the early part of twentieth century

Kettlebells and Sambo

Bottoms Up Kettlebell Tips

Great video from Max Shank, detailing some excellent ideas for training the bottoms up kettlebell press, BUP

Pathetic to Athletic

That's almost how I feel after a weekend of good training!

It's been so long since I feel like I've trained properly, due to work and hoem moving etc


Now that's coming to some kind of end (baby's due in a few weeks), I've kinda put a little more work in the gym.

Messed around with the barbells yesterday working upto 180kg squat, 230kg deadlift and 140kg continental clean and push press. Felt great!

So feeling a lot tighter than recent times I headed there again tonight, onot some kettlebell training.

Just let loose for some fun.

Did an uncountable amount of jerk sets from 32kg right upto 60kg. Couple of sets of snatches with the 32kg.

Second half of the session was playing around with the double 40kg Overhead squat until I managed a dodgy single rep (had about 20 attempts), followed by a 40kg SOTS press and 10 attempts at the beast 48kg SOTS (got one almost to lock out). Now my quads are fried but I feel great.

With a little more time on my hands I've rediscovered some strength and power through full body exercises.

Hope I can keep some up!


Pathetic to Athletic

MBody Strength Kettlebell Strength Circuit 3

Another great new circuit from Marcus Martinez



MBody Strength's Marcus Martinez demonstrates an intense kettlebell workout for strength using heavy kettlebells.

Training Format:

Seesaw Press (3-5 Reps Each Arm), great alround shoulder movement which allows your joint to move unlike a standard double kettlebell press

Weighted Pull Up (3-5 Reps), really tough unless your a light person!!

Alt Clean to Catch (10 Reps Each Arm), H2H style very much in the style of Jeff Martone, lovely!

Overhead Walking Lunge (8-10 Reps Each Leg), this is tougher than it looks. Very similar to the dumbell curl press and lunge used by Phil Pfister in his training for Sanya China WSM 2006 victory, nice!

Double Kettlebell Sit Up (3-5 Reps) love this one, I have seen Paul Chek doing this move!

Happy Ending:
Kip Up to Squat Thrust really tough move
(2xMax)

Find more kettlebell workouts and free kettlebell workout plans at MBodyStrength.com