BEYOND STRONG: Shaf's Corner

Backyard Prowler and Kettlebells

This was very taxing, but a quick recovery.

~30 yard pushes on the prowler on grass with a 24kg hanging from the handle. Upright handles down, low handle back, push ups to failure on the low handles

x5 trips.  Grass is some kind of weird resistance multiplier on the prowler.

On trips 4 and 5 I would just kind of fall off the low handles after the pushups and suck wind until I could get back up.

Drop set 1 arm kb swings:

32x10R, x10L; 28kgx10R, x10L, 24kgx10R, 10L

Drop set kettlebell goblet squats:

32kgx10, 28kgx10, 24kgx15

Ugh, the aftermath of this was messed up but I feel good about a half hour later.

I also made my wife do this, sans the 24kg kb.  She is very sore from a bunch of training this last weekend.

The Muscle Factory

A few weeks ago, I was eating at a local restaurant and noticed a gym was opening up a few doors down.  A few days later I saw that they were opening up, so I went in and checked them out.

It turns out that an old friend of mine, whom I had lost touch with, was opening it up.  It's called "The Muscle Factory" and it's a "functional training" gym.  We got to chatting, and when I came out that I was a qualified kettlebell instructor, we talked about getting some classes together.

So, I went through the whole 9 yards of getting a DBA, a business license, liability insurance and all that stuff and now I'm going to start holding informational workshops and kettlebell classes there, and also pick up a few small group training sessions if the interest is there.

The approach at The Muscle Factory is a bit minimalistic, and they have a lot of open space, but we all know that the devil is in the details, and you get the details right by working on mastering the movements.

Just a quick update.

For the record, I just saw Nick said Rick was back blogging.  Somehow I missed this, and thought he'd retired from Beyond Strong some time ago, but, holy crap, he's been posting much more frequently than I have been.