tag:blogger.com,1999:blog-30832598581894578492011-07-07T21:10:43.873-07:00<u>Nikki Shlosser, RKC II's blog</u> <br><br>I am a Level II RKC Certified Kettlebell Instructor based in Pacific Palisades, CA.<br><br><u><a href="mailto:TRAINHARDstyle@yahoo.com">Private training</a></u> by appointment. Location is flexible. All communication is strictly confidential.Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.comBlogger821100tag:blogger.com,1999:blog-3083259858189457849.post-28184402424864042382011-02-10T14:10:00.000-08:002011-02-10T14:14:26.361-08:00

For a beautiful break-down of exactly what is so wrong with Bob Harper's getup demonstration... please visit the brilliant blog of RKC Josh Hillis.http://joshsgarage.typepad.com/articles/2011/02/bob-harper-from-biggest-loser-how-to-do-turkish-get-ups-wrong.html

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-38445045438551329682011-02-03T00:13:00.001-08:002011-02-03T09:42:12.074-08:00

What it isn't:Just pushing some weight overhead. Easily, repetitively. While chatting about American Idol. It also isn't the military press machine at the gym. Select your weight, sit down, and push the handles up however many times. The only thing you're thinking about is where to put the pin.What it IS:Learning how to firmly wedge yourself between the earth and the object (kettlebell). (

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-87292057482010015772011-01-19T11:54:00.000-08:002011-01-19T12:39:09.081-08:00

I recently read The Talent Code by Daniel Coyle. I highly recommend this book! This morning I was reflecting a bit on my Easy Strength 40-day gains...specifically, the mental component of the program. After reading The Talent Code, I can't help but wonder how much the mental part contributed to those gains. By "mental part" I mean the conscious, calculating attention paid to every movement.

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-88229503795286532222011-01-19T11:41:00.000-08:002011-01-19T11:46:45.215-08:00

So Facebook made it easy to keep up on what everyone's doing, thinking about, learning... blogging fell away completely! I think it's time to come back, though. Facebook is more conducive to little blurbs, as opposed to my usual lengthy ramblings. The blog's the better place for that. And, having now completed my first Easy Strength 40-day program, there is a lot to talk about!Updates will be

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com1tag:blogger.com,1999:blog-3083259858189457849.post-80302518240210898432009-12-01T15:31:00.000-08:002011-01-19T11:47:39.890-08:00

I received a loving roundhouse kick to the ass today from my friends Rif and Jordan.The topic:Meeting my second MVO2 goal by the end of 2009 (80 sets of 7 with the 16kg).So, I've got a month. Perfect! I have been uber-shamefully-lax with my own training, with travel, study, work, class, and teaching schedules taking over my waking hours. While it's not like I can cut that down any, I just have

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com3tag:blogger.com,1999:blog-3083259858189457849.post-36695799590248675552009-10-31T19:57:00.000-07:002009-10-31T19:59:25.744-07:00

Now that you can do these without much difficulty, with your toes touching the wall, of course - try them with your arms overhead, sort of a naked overhead face-the-wall squat. :)Enjoy!

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com1tag:blogger.com,1999:blog-3083259858189457849.post-60871409860902940702009-10-06T13:18:00.000-07:002011-01-19T11:40:18.101-08:00

From today's Reuters news:"Sitting up straight isn't only good for your back -- a new study has found it also boosts self-confidence and reinforces positive thoughts." Article linked below.What does this have to do with kettlebell training? Well, seeing as how hardstyle kettlebell training is everything to do with posture and movement - quite a lot! I can tell you first-hand that the body

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-62123766279217948492009-08-25T11:47:00.000-07:002009-08-25T11:51:03.712-07:00

*shrug* No idea.Floor press - lost about 15# of strength, with no explanation.Military press - most tries miss the 24kg press. (yet I still have a BU 20kg press.) The frustration after each miss is exquisite. 24kg continuous TGU - can only achieve 3, rather than 5.What is going on???My left arm (non-dominant) is all of a sudden stronger than my right. More precisely - it hasn't gotten

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com8tag:blogger.com,1999:blog-3083259858189457849.post-164557988816991022009-08-05T09:36:00.001-07:002009-08-05T09:51:15.473-07:00

I tried something new last night... after my deadlifts at Gold's Gym, I walked over to the "free weights," grabbed a 75lb dumbbell, and did a few sets of floor presses.Why?It seems like the floor press (pressing to firing range position) is the weakest part of my TGU. The other day, I tried a 36kg (79lb) TGU again, and couldn't even floor press the thing. After getting ten SOLID getups with the

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com3tag:blogger.com,1999:blog-3083259858189457849.post-63268195963400608752009-07-23T17:09:00.001-07:002009-07-23T17:19:13.371-07:00

CK-FMS Cert in May (biggest wish)OC Workshop in SeptemberVentura Workshop (and it's sold out now.) in OctoberSacramento Workshop in DecemberRKC II Cert in FebruaryFunds to pay for it all. :)http://www.dragondoor.com/author_workshops.html

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com5tag:blogger.com,1999:blog-3083259858189457849.post-54479351049920542762009-06-22T21:27:00.001-07:002009-06-22T21:29:03.812-07:00

I like it.24kg TGU descending ladder, continuous reps each side.4L/4R3L/3R2L/2R1L/1R

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com8tag:blogger.com,1999:blog-3083259858189457849.post-78924671049755276992009-06-21T16:57:00.001-07:002009-06-21T17:09:18.003-07:00

What to do when you're working on swings or snatches, and your hands are slippery or greasy? I put on some sunscreen earlier, and even after washing my hands with lots of hot soapy lather, TWICE!, there was STILL some slippery residue left when I started snatching. So if washing it off doesn't work, what does?Rubbing your palms in the grass. Like magic! Today and Friday, practiced 24kg

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-73911350733434558562009-06-11T21:57:00.000-07:002009-06-11T21:58:33.270-07:00

I don't believe I posted this before.... so here it is.:)

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-66590014802930971942009-06-04T11:02:00.000-07:002009-06-04T12:20:53.545-07:00

As many of you know, the topic of appropriate kettlebell training footwear has been discussed exhaustively, on blogs, at RKCs, in books, on the forums. The standard is: Barefoot, or a thin, flat, hard sole. Nothing cushy. [If you are not yet familiar with the reasons for this, the primary reasons are: 1) Rooting and 2) Activation (as opposed to suppression) of mechanoreceptors.] Until today

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com4tag:blogger.com,1999:blog-3083259858189457849.post-46493877625499921762009-06-03T10:09:00.000-07:002009-06-03T10:19:37.471-07:00

Long fingernails!Keep em short, otherwise you'll squeeze them right into the flesh of your palm. Not good!And on the topic of hand care, my two favorite callous tools are:PedEg. They're at most grocery/drug stores, or online.Diamancel callous conquerer, also online, and also to be used dry. You need a file to reach the callous under your ring fingers (PedEg won't reach it), and this one works

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-55038761159293304192009-05-27T20:09:00.001-07:002009-05-27T20:22:03.880-07:00

If you practice hardstyle kettlebell training, you may undergo sudden, unexpected fatloss. If this should occur, you may experience simultaneous loosening of your training shorts or pants. Please be advised that when your pants start hanging off your hips, butt and thighs, performing a tight backswing (as with kettlebell swings or snatches) becomes a challenge, as the area of your pants

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com3tag:blogger.com,1999:blog-3083259858189457849.post-73119846516967246832009-05-22T10:57:00.000-07:002009-05-22T11:14:21.822-07:00

You know how Pavel says that when we tense "as hard as we can," and are then told to tense even harder...and we do... so that obviously, the "as hard as you can," wasn't really?Principle in action last night, practicing 20kg presses.(Which, by the way, have gotten much weaker! Lack of practice.)Anyway, the point of the blog post is this: I am FULLY aware of the importance of tightening your

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com3tag:blogger.com,1999:blog-3083259858189457849.post-39318403306712232792009-05-21T09:59:00.000-07:002009-05-21T10:09:02.033-07:00

Really.Wednesday finally made it to 50 sets of 7 on 16kg :15/:15 MVO2. Annoyingly, Monday's 40 sets were much easier, but restricted to 40 on account of blister threats. So it goes!Did not do any pistols. I don't think pistols go with MVO2. Where to fit them in... Fridays probably? Randomly during the day, whenever? I'm realizing why setting up a specific schedule has been so difficult! :)

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-83122999008836467352009-05-19T15:24:00.001-07:002009-05-19T15:44:16.839-07:00

This was sooo necessary. I know the list of goals is still a bit too long to attack very effectively... but I don't want to abandon any of them. Monday - MVO2, pistolsTuesday - 16kg BUP, deadliftWednesday - MVO2, pistolsThursday - 20kg & 24kg MP, deadlift, MAYBE some 16kg BU getupsFriday - 28kg getupsSaturday - 20kg snatches, maybe add-in Sunday's workSunday (only if feeling good) - 16kg BU

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-23425605613381727582009-05-15T09:50:00.000-07:002009-05-15T10:14:16.590-07:00

Let's think of it yet another way. If you transition from running or standard "gym" workouts to kettlebell training, you won't have to keep buying expensive running shoes. Kettlebell training is best done barefoot!16kg Dragon Door kettlebell:$113.45 (this includes shipping.)The bell will last you a lifetime. Nike Shox: $110The shoes will need to be replaced every 300 miles. They might last a

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com3tag:blogger.com,1999:blog-3083259858189457849.post-7811064874402363432009-05-13T09:39:00.000-07:002009-05-13T10:09:49.793-07:00

YES!!!I would like to take this moment to brag about one of my students, Rachel. She has been one of our most dedicated and focused kettlebell students - as well as one of our very first. She ALWAYS gives her full effort at class, with laser-like focus and attention to every detail. You can see the internal awareness, the focus on compression, linkage, tension. Not to mention the willingness

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com3tag:blogger.com,1999:blog-3083259858189457849.post-66904258276056509822009-05-12T09:17:00.001-07:002009-05-12T10:28:21.256-07:00

Kettlebell training in Palisades Park, Santa Monica. The "front yard." I took my time last night, the weather was perfect. It's just such a nice place to be. Well, with the exception of a group nearby being led to perform 10lb front raises, I'm sure under the title of "kettlebell swings." Uuuugghhhhhhhh that's so hard to take. Seriously. I wonder what their instructor said regarding my "

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com5tag:blogger.com,1999:blog-3083259858189457849.post-41018730687846762532009-05-11T09:48:00.000-07:002009-05-11T10:29:24.820-07:00

Well, for some it may be easy - Gabi, Peggy, Laura, Amy - just some names that come to mind. Then again, considering the snatch training I've been doing, I thought the test would be much easier than it was. It is no cake-walk!100 16kg snatches in 4:30. With a rest after 60 reps. So there you have it. Lots of progress can and should be made here. Is 16kg MVO2 sufficient? Perhaps not - this

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com4tag:blogger.com,1999:blog-3083259858189457849.post-46472064878090084942009-04-27T10:41:00.000-07:002009-04-27T10:53:11.724-07:00

*Press the 28kg*still not close. Did push press it the other day, and very nearly push-pressed the 32.... presses have been weak lately - I've been neglecting them.*BU press the 20kg*Achieved April 9, but this is not consistent - I miss it a lot (most?) of the time. *BU TGU the 16kg on the left*achieved in February *BU TGU the 20kg on the right*came incredibly close a while ago. Need to try it

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com20tag:blogger.com,1999:blog-3083259858189457849.post-37910903343348053142009-04-13T17:01:00.000-07:002009-04-13T17:22:03.041-07:00

This is what NOT to do, guys.Please, please do not let any of your friends take kettlebell training tips from Jillian Michaels. (Or any other non-RKC for that matter!) Please do not use a tiny blue 10lb(?) kettlebell and expect to get any results. Please view this video as a great example of what to avoid! If you have a trainer who advocates these ridiculous front raises - run away, and

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com7tag:blogger.com,1999:blog-3083259858189457849.post-69730050930027582002009-04-10T09:58:00.001-07:002009-04-10T10:05:54.928-07:00

Still making progress on those 2009 goals.My last 16kg MV02 session went to 40 sets of 7. (Grip was a bit of a challenge - something wonky with my form, or is that just part of it?)Last night I bottoms-up pressed the 20kg for the first time.(and got it every try thereafter, for a total of 4.)I'm adding a deadlift goal of 2xBW... my training is currently in two sets of 1, 2, 3 reps, and my last

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com1tag:blogger.com,1999:blog-3083259858189457849.post-58096235576239837662009-04-06T20:00:00.000-07:002009-04-06T20:04:17.833-07:00

(Because usually, they're HardStyle agony!)Okay, so I'm still below 40 sets... But, making improvement. Really, the session felt TERRIFIC, and I'm actually looking FORWARD to the next one! *gasp*16kg MVO2:15/:157 reps34 sets

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com1tag:blogger.com,1999:blog-3083259858189457849.post-83464446840141596592009-03-24T20:55:00.000-07:002009-03-24T21:21:43.684-07:00

For those of you who have been waiting, waiting, to start actually *craving* your daily Ultimate Meal shake... well, I finally crave mine. And here's why. Yes, the canister does specify to use whole fruits rather than juice of any kind. However. Adding just a COUPLE ounces of fresh OJ (I prefer Trader Joe's non-pasteurized), along with just a few frozen berries, (and still with the ice, water

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-56399845849062983852009-03-24T09:34:00.001-07:002009-03-24T10:05:14.647-07:00

Here's where we are:Press the 28kgstill not even close. But I WILL get it.BU press the 20kga bit closer, but still needs lots of work.BU TGU the 16kg on the leftachieved in February BU TGU the 20kg on the rightcame incredibly close. I'll have this by May.Pass my snatch test with the 24kgI'll drop a few pounds before trying, which will be by June.Pistol the 28kgcame VERY close last night! Darn!

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com3tag:blogger.com,1999:blog-3083259858189457849.post-5594212074624592422009-03-19T10:26:00.001-07:002009-03-19T10:28:46.078-07:00

24kg MP: 1L/1R28kg TGU: 1L/1R16kg pistol: 1L/1R4 rounds16kg swing: 50, 50...wish I had done a few more of these sets of 50. Tonight I'll make up for it.

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-82253878675463272602009-03-13T10:18:00.000-07:002009-03-13T10:36:06.726-07:00

Part one of my 2009 MVO2 goal has been met!I hadn't been training MVO2 very much at all lately, but I decided I wanted to get it done, no matter how difficult it was. And it WAS difficult. :)Thankfully, I had the good sense to recruit a friend to endure the 80 sets with me. (She did 5 12kg swings every set.) I CANNOT overemphasize the difference it makes to have someone there with you to get

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com5tag:blogger.com,1999:blog-3083259858189457849.post-36522438229302772172009-03-12T12:51:00.000-07:002009-03-12T12:57:19.450-07:00

Featuring: Pavel Tsatsouline, RKC Team Leader Dr. Mark Cheng, Master RKC Mark Reifkind, RKC Andrea U-Shi Chang, Senior RKC Doug Nepodal, and many other members of the respected RKC leadership.HardStyle!

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-24959408695040371152009-03-10T13:07:00.000-07:002009-03-10T18:33:32.740-07:00

We all get into our training routines... and even with something as mentally stimulating/challenging as kettlebell training, we can easily lose focus, and end up thinking about finishing the next set, or our stance, or our grip, or our contraction, or our breathing, or our hands, or our heels....Which is fine. But where we go wrong is letting our focus go toward the movement of the bell, rather

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com6tag:blogger.com,1999:blog-3083259858189457849.post-19426337907023575492009-03-03T21:51:00.000-08:002009-03-03T21:53:52.947-08:00

Managed to squeeze in a little bit of work before class tonight:24kg snatch: 5L/5R for 5 sets12kg BU TGU: 2L16kg BU TGU: 2RThe BU getups are strong. I'll hit my 2009 BU TGU goals with time to spare, for sure. :)

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-1210612984061959082009-03-02T20:55:00.000-08:002009-03-02T21:21:22.717-08:00

Finally! My training has almost been as sporadic and inconsistent as my blog updates. ;) Almost. The training plan has been renewed and refocused, and so too has the plan to get back to regular blogging.I have been sick with a really lovely cold the past several days, but today felt like easing back into training, with something short and non-strenuous. My pseudo-sick-day training consisted

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com6tag:blogger.com,1999:blog-3083259858189457849.post-30559599133792268892009-01-23T10:07:00.000-08:002009-01-23T10:29:24.883-08:00

Or more precisely, an example of how swing work carries over to snatches.I have been stressing to my students recently the importance of having a quick, explosive hip-drive. Waiting longer to hinge, and, trying to minimize the time spent between hinge and snap. (Not to be confused with bend and snap, folks). ;)During a short snatch practice last night, I realized my hip drive was much slower

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com7tag:blogger.com,1999:blog-3083259858189457849.post-30156122579082258322009-01-21T16:33:00.000-08:002009-01-21T16:42:15.518-08:00

Goals for 2009.Press the 28kgBU press the 20kgBU TGU the 16kg on the left, 20kg on the rightPass my snatch test with the 24kgPistol the 28kg80 sets of 16kg MVO2, 6 reps80 sets of 16kg MVO2, 7 repsFMS arm-leg raiseTurkish... I know I have the 40 in me. Why not train for that this year? Lots of 28kg TGUs to get there.More specific timelines to follow.:)

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-28194237724380831932009-01-12T22:44:00.000-08:002009-01-12T22:51:33.258-08:00

I'm really awful at this. Every evening I decide I ought to get up early the next morning to train, rather than attempt to squeeze in a half-assed session in the evening. Life is busy lately, it happens. Early mornings are my opportunity. I've been FAILING, miserably, with this idea. Tomorrow it happens, even if for only 10 minutes. The point is going to be: get up, get dressed, get outside

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com7tag:blogger.com,1999:blog-3083259858189457849.post-41882846958384381722008-12-08T10:53:00.000-08:002009-03-03T17:24:59.167-08:00

Kettlebell swings!"Bicycling legend Lance Armstrong during workout in his home gym as he prepares to resume career."Lance, engage your lats, pull your shoulders down, compress your abs! See the neck strain? There should be none. See how the lats are long and loose, and shoulders raised? They should be pulled down into his pockets. See the slight backward lean? Stay tight in the midsection,

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com4tag:blogger.com,1999:blog-3083259858189457849.post-984774789863557212008-11-25T20:19:00.000-08:002008-11-25T20:22:53.784-08:00

Wow, I have been chasing this 20L/20R 24kg snatch (40 nonstop) for a long time now. A year? Probably about a year. I got it tonight! Didn't get it on video (I actually don't have a video camera) but it was witnessed by Anton.It was really hard. At rep #30 I thought there was no way I'd make it... I'm so glad I pushed through. It feels SO good to meet a big goal.Happy Thanksgiving everyone!

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com17tag:blogger.com,1999:blog-3083259858189457849.post-52701190578115907642008-11-09T01:25:00.000-08:002008-11-09T01:40:59.159-08:00

I do feel like I've given up... at least for the time being. I don't know, at least until I drop 15 pounds or so? Maybe.A 24kg weighted pull-up has been my goal. I have the 24kg press and pistol... the pull-up has been the last of the "three" to achieve for quite some time now.Yet, it's been a goal I haven't trained toward with any sort of consistency. Progress has "stalled" at 8-10kg. I'm

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com10tag:blogger.com,1999:blog-3083259858189457849.post-7432902406513394132008-11-03T09:34:00.000-08:002008-11-03T09:38:50.853-08:00

Thank you to the Reifkinds for their generosity and inspiration in the online KB world.

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com4tag:blogger.com,1999:blog-3083259858189457849.post-54642387006125043162008-10-31T19:35:00.000-07:002008-10-31T19:36:17.407-07:00

16kg :15/:156 reps, 60 setsPR

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com6tag:blogger.com,1999:blog-3083259858189457849.post-19244017576284459142008-10-30T21:54:00.000-07:002008-10-30T22:45:46.340-07:00

Deadlift back to 135# tonight: 5 sets of 2 reps, with a couple isometric pulls.16kg BU press: 2L/3R for 2 sets, 1L/2R for 2 sets16kg BU get up: 1R32kg TGU: 1L/1R for 3 setsIssue: when I place my hand down on the descent, I end up having to scoot it a bit (backward?) to make going down to the elbow comfortable. I'll tweak this and figure out what works.32kg clean: 10L/10R16kg pistol: L/R/L/R for

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com4tag:blogger.com,1999:blog-3083259858189457849.post-18315735679045934082008-10-29T20:50:00.000-07:002008-10-31T20:13:15.469-07:00

Joint Mobility12kg kossacks28kg TGU: 1L/1R for 3 sets16kg swings: 10024kg press: 1L/1R for 4 sets16kg pistol: 4, alternating16kg BU press: 1L/1R for 2 sets12kg BU get-up: 1L/1R for 2 sets (cool - first time trying a BU get-up)28kg swings 1016kg BU get-up: 1R (to firing-range at end, didn't get it pulled down under control.) (YEAH!!! Will get this the WHOLE way next time.)12kg arm bar: 1L/1R16kg

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-22383283015904555592008-10-26T19:36:00.000-07:002008-10-27T10:09:27.050-07:00

First was the KBLA Sunday morning class, which rocked as always. Then later in the evening I did some work with a 28kg. (I'm borrowing Anton's 28kg for a week, to work on TGUs, primarily.)Started with some deadlifts, 24kg+28kg 5 sets of 2 reps.28kg Snatch PR: 3L/5R, 3L/5R, 2L/5R (23 total) So that's cool, I think I had only gotten one lousy 28kg snatch before tonight. But I was really

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com8tag:blogger.com,1999:blog-3083259858189457849.post-74590422601747181622008-10-23T21:16:00.000-07:002008-10-27T10:28:12.515-07:00

I had to double check. Twice. Here's why:Deadlift night at Gold's Gym Venice - after my 165#, 2 reps for 5 sets... I borrowed a 32kg KB, "just to see" what the TGU felt like tonight. (Haven't been practicing with the 28kg yet, just the 20kg.)Well, it felt like a 24kg. :)32kg TGU: 3R/3L(with some rest)Easy!! Thrilling. Happy. I realized that the ascent is easier for me when pushing off the

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com16tag:blogger.com,1999:blog-3083259858189457849.post-13986012616965048112008-10-22T15:49:00.000-07:002008-10-22T16:10:59.331-07:00

Considered from a goal-oriented perspective, it's just about perfect, isn't it?No matter where you are currently in your MVO2 training, your goal is set for you. 80 sets of __ reps with the __kg.Of course, in the meantime, the weekly or monthly goal may be 40 sets, 60 sets, etc. But ultimately, we're pushing toward 80.And then, one glorious day, you hit your goal. You get your 80 sets. BUT!

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-75968965805302572562008-10-16T17:05:00.000-07:002008-10-16T17:35:38.974-07:00

FIRST of all, there is a fundraiser coming up for the Los Angeles Firemen's Relief Association, taking place this December to benefit the Widows', Orphans', and Disabled Firemen's Fund. I'll be donating private kettlebell training sessions to benefit the fund this year. If you are already planning to attend, please look for my silent auction item and place a bid, or encourage another to do the

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-82718754604088956912008-10-15T12:51:00.000-07:002008-10-15T14:30:38.453-07:00

Yes, that's me. :)SOMEHOW, I was lucky enough to score a 1-on-1 coaching session with Pavel Tsatsouline yesterday. I was thrilled at the prospect of having just a few minutes of his time, to get a proper deadlifting form established. To my great surprise and delight, Pavel extended that few minutes to just over an hour - and as many of you know, just a few minutes with Pavel results in a REAL

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com12tag:blogger.com,1999:blog-3083259858189457849.post-72550729862717705502008-10-12T11:36:00.000-07:002008-10-12T11:51:17.694-07:00

Saturday:At home watching the Florida Gators beat up LSU. My idea was to do a set (with the 20kg) for every Gator first down, Gator touchdown or field goal, or penalty in the Gators' favor. For the first half, a set was 20 swings, the second half's set was: C&P left, swing-switch, C&P right, swing-switch, repeat again (L&R), followed by 10 goblet squats. First half, the 20 swings... hello

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com7tag:blogger.com,1999:blog-3083259858189457849.post-30142485433529491792008-10-10T19:48:00.000-07:002008-10-15T11:56:06.087-07:00

24kg.Presses, Snatches, Half Get-Ups.Presses: I focused on being fully-loaded earlier, by the time the clean is racked, ready for the press. I made a fist on the opposite hand even earlier - anticipating earlier - not waiting till the bell is racked to really activate the full-body tension.When doing presses, the protocol is to push yourself AWAY from the bell, rather than trying to push the

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com5tag:blogger.com,1999:blog-3083259858189457849.post-19771935338271330152008-10-09T09:05:00.000-07:002008-10-09T09:07:22.551-07:00

Both sides.

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com7tag:blogger.com,1999:blog-3083259858189457849.post-17804353339280574802008-10-08T09:58:00.000-07:002008-10-09T09:05:14.942-07:00

Okay, so it's only been a couple days.Yet.... the last two mornings I actually woke BEFORE the 6:15 alarm.Tiredness be gone!Ultimate Meal is working for me.Early morning VO2 is working for me.Evening presses, pull-ups, and half-TGUs are working for me. Got the 8kg pull-up back last night. 20kg military presses in reps of 2 or 3 for several sets. (Haven't re-tried the 24kg yet.) 20kg half-TGUs

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com10tag:blogger.com,1999:blog-3083259858189457849.post-37915866059248959782008-10-05T21:00:00.000-07:002008-10-06T07:46:42.238-07:00

I realized something this weekend that I should have realized a long time ago.... I have a horrible tendency to stop working once I hit a goal PR. Four examples: Press, TGU, Pistol, Pull-up. The result - weaker press, weaker TGU, weaker pistols, weaker pull-ups. Not just a lack of progress, but a HUGE regression! Say it with me... "Shaaaaame!!" An amazing event led to this realization - I was

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com17tag:blogger.com,1999:blog-3083259858189457849.post-42131388916122077072008-09-30T22:21:00.001-07:002008-09-30T22:46:49.237-07:00

Update on the veggilicious adventure.So I've been pretty good with the veggies so far... in the daily mix has been: broccoli, carrot, cabbage, cucumber, green beans... juiced parsley, spinach, beets, carrots, kale, celery..... sure, had a break over the weekend for an out-of-town wedding, but otherwise, you know... pretty decent intake.I bought a blender today. I do plan to use it, especially

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com8tag:blogger.com,1999:blog-3083259858189457849.post-86153460900591717152008-09-25T22:15:00.000-07:002008-09-25T22:23:08.266-07:00

Then had a quick celebration with the 24kg:100 hardstyle snatches, sets of 5L/5R50 hardstyle swings, 2 sets of 2510 goblet squats5 presses on the rightAnd several BW pistols during the game.No press strength today. Couldn't get a single one on the left, and took probably 5 tries to get one on the right. What is up with THAT? Anyway, as the snatches got done, the presses started to go up. *

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-77778177712885157652008-09-23T20:54:00.000-07:002008-09-23T22:21:17.511-07:00

The good news: I hit a PR today. RKC-test snatches with the 24kg... goal is 20/20, I came close-ish, with 18L/17R. (35 total, last test was 31.)The bad news: Training and diet have been absolute crap lately. Little wonder the mood has been crap along with it. ;)The other good news: All of that nonsense ended today.Well, most of it. I still have to figure out a way to eat vegetables. Yeah

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com31tag:blogger.com,1999:blog-3083259858189457849.post-12304078145190743012008-09-15T19:49:00.000-07:002008-09-15T19:55:10.023-07:00

16kg :15/:15 V02 Max6 reps for 50 sets300 total reps16kg TGU: 6, alternating16kg BU Press: almost on the left, 4 MP on right18lb pullup: 1, 1, 1

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com8tag:blogger.com,1999:blog-3083259858189457849.post-51629001477241682542008-09-12T10:37:00.000-07:002008-09-12T11:40:39.154-07:00

The good: HUGE assortment of Spanish wine and tapas, for a decent price, with friendly and accommodating service. The bad: Muy uncomfortable stool-chairs. Our party of 9 enjoyed 6 bottles of wine and probably 20 tapas, for about $500.This is probably the way to do Bar Pintxo - not for a comfortable, quiet, culinary dining experience - but with a group of wine-loving friends who are too busy

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com4tag:blogger.com,1999:blog-3083259858189457849.post-73126484429052859562008-09-10T09:39:00.000-07:002008-09-10T09:44:42.039-07:00

Well, half of "it."My pressing goals were to get the 24kg on the left and the 28kg on the right by this Sunday. Still have some work to do for that 28kg, will give myself another few weeks.Got the 24kg on the left last night, though!Anton and I had our second class, and it was great fun. The class location is now OFFICIALLY the Southwest corner of Clover Park - off of 25th Street, next to the

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com6tag:blogger.com,1999:blog-3083259858189457849.post-78488815763534283412008-09-04T21:11:00.000-07:002008-09-04T22:53:53.880-07:00

The theme of tonight's workout was Neuromuscular Inhibition... and Neuromuscular Pavelization. *wink*(or, Yep, I'm Kind of a Dork. ...So?)I remember a post on Rif's blog quite a while back about what I BELIEVE he called Neuromuscular Inhibition - the phenomenon where if you don't fully believe you will be able to do what you then try to do, chances are you won't succeed with it. (Sir, please

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com18tag:blogger.com,1999:blog-3083259858189457849.post-45012902183469009752008-09-02T20:55:00.000-07:002008-09-02T21:22:36.847-07:00

Anton and I taught our first Tuesday evening KBLA class tonight, and it went really well. Unfortunately, the neighboring houses weren't quite as enthusiastic... around 8:00 a police officer pulled up to make sure we had the proper permits, etc., and we suspect this resulted from a phone call from one of the neighbors who circle the park we held the training session in. The officer then started

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com12tag:blogger.com,1999:blog-3083259858189457849.post-72049968432624926022008-09-01T11:36:00.000-07:002008-09-02T17:14:16.504-07:00

Starting this week, Kettlebells Los Angeles is hosting two new group classes in two new locations, days, and times. The class fee remains $20.Santa Monica: Tuesdays at 7:00pmRKC Instructors: Anton Summers and Nikki ShlosserLocation: Palisades at 7th StreetHeading north on 7th Street, just past Montana Ave. is Palisades. Take a left on Palisades, and park anywhere. We're at the park there in

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com5tag:blogger.com,1999:blog-3083259858189457849.post-50652632876666497352008-08-28T21:02:00.000-07:002008-08-29T09:59:35.946-07:00

Last night was KBLA's FMS screening. I'm not sure which, if any, corrective exercises I'll need to do, so until then, it's business as usual. :)20kg press: 3L/4R for 3 sets18lb pullup: couple singles, full-body tensionTai Chi with Ellen from our group class for about 45 minutes - we went through the whole form, worked on the sticky parts, and went back through Section 3 a second time. 24kg

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com12tag:blogger.com,1999:blog-3083259858189457849.post-38019800303791262122008-08-27T09:27:00.000-07:002008-08-27T13:52:46.403-07:00

24kg swings24kg snatches (90 total)16kg sots press 5L/5R for a couple sets18lb pullups20kg presses24kg presses on rightTennis16kg haloDuring last night's training, an elderly couple walked up, interested in the bells. The gentleman gestured to ask, "may I?", walked over to the 16kg, and busted out a pressed-snatch and four MPs. I smiled and said, "you've done this before?" In a strong accent,

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com9tag:blogger.com,1999:blog-3083259858189457849.post-501791246646927082008-08-26T15:31:00.000-07:002008-08-26T15:40:46.642-07:00

My little brother was actually standing right there. (How cool is that?!)Insane!!

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-56246284785833116482008-08-25T09:55:00.000-07:002008-08-25T10:03:19.511-07:00

Don't miss this chance to train with Brett Jones, Master RKC.Seriously, this is a rare opportunity, and he is REALLY that good. September 12th-14th, a comprehensive RKC prep course, limited to 20 participants.http://www.ironcorekettlebells.com/rkc.htmlAnd... today's the last day to save $100.

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-83604362700876178182008-08-23T18:50:00.000-07:002008-08-23T18:58:38.108-07:00

An excellent early-morning Tai Chi class.Perfect, sunny weather.A glittering swimming pool,shiny green palm trees against a blue ocean,great friends and a birthday to celebrate,running to the ice cream truck in a bikini,tequila,beer,wine,iPod,dancing,singing,...and kettlebells. Haha. ;DA good day. :)

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com6tag:blogger.com,1999:blog-3083259858189457849.post-56875498901860729172008-08-22T14:04:00.001-07:002008-08-22T18:24:15.298-07:00

I told Adam Glass today, in response to his totally inspiring forum post, that I would go and get a PR. I didn't really mean TODAY, but it just sorta worked out that way.I just squeezed out 3 strict military presses with the 20, on my left. (weak side.) I'm almost positive I had only gotten 2 before, and nowhere near every time.So, yeah, it's a tiny PR. But it's still moving in the right

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com5tag:blogger.com,1999:blog-3083259858189457849.post-80347405296353716772008-08-21T21:57:00.000-07:002008-08-22T16:18:28.676-07:00

20kg press: 1L/3R for 2 sets24kg snatch: 5L/5R on 1:30 for 10 sets.This was hard today, I got pretty winded. (It's not supposed to be easy, anyway ;) Had the benefit of Sifu's sharp eye: I'm shifting my weight just a bit too far forward at the punch. Focus on staying firmly on heels throughout, keep midsection compressed, think about attaining a perfect vertical line from bell to shoulders to

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com2tag:blogger.com,1999:blog-3083259858189457849.post-45878772544182374822008-08-21T09:19:00.000-07:002008-08-21T22:26:58.015-07:00

"Your press is only as good as your clean..."Kenneth Jay echoes in my head almost every time I clean to an MP set. It just can't be helped. And... it helps. ;)GTG Presses, Pistols, and Pull ups.Mostly 16kg, some 20kg for pressesMostly BW, some 16kg for pistolsMostly 12kg lat pull holds, been a while since I trained pull ups with these, and they're good.Looking forward to being FMS screened next

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com3tag:blogger.com,1999:blog-3083259858189457849.post-16909755526964462392008-08-18T22:35:00.000-07:002008-08-21T10:59:32.752-07:00

Joint Mobility24kg snatch: 5L/5R on 1:30 for 10 setsBW pistol: 6, alternating

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-29985264494979506362008-08-17T21:43:00.001-07:002008-08-21T11:00:08.707-07:00

24kg snatch: 5L/5R for 10 setsFelt great. Had more forward lean at punch tonight. It wasn't timed... I walked in on Jayson's training and alternated sets with him.(He did 23 or more sets of 15 swings - 3rd ballistic KB workout ever, BTW)16kg press: 5L/5R for 4 sets16kg TGU: 1L/1R16kg arm bar: nice long pulses on Left and Right. Left hip touches easily, right hip about 1mm away! Will work on this,

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com7tag:blogger.com,1999:blog-3083259858189457849.post-64682776159867376572008-08-16T23:29:00.001-07:002008-08-16T23:33:14.049-07:00

BW pullups: 2 for 3 setsJoint Mobility10 24kg swings24kg snatch: 5L/5R on 1:30 for 4 setsIt was WAY muggy outside, hands did not cooperate, and form suffered. Switched to swings after 4 sets.24kg swing: 15 on 1:30 for the last 6 sets. Nice and sharp, strong.16kg press: 5L/5R for 6 sets16kg goblet squat: 10Foam roller

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-67411623462729717452008-08-15T20:01:00.000-07:002008-08-15T20:10:48.802-07:00

24kg snatch: 5L/5R on 1:45 for 10 sets. Focus on MVC and faster hinging.16kg seated press: 4L/4R - I've lost a lot of pressing strength. Gonna get back to work on this.

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com1tag:blogger.com,1999:blog-3083259858189457849.post-64938351189043811892008-08-13T14:25:00.000-07:002008-08-14T00:18:34.372-07:00

Hands are healed enough. It is SO time to start training again.I was a bit under the weather the past day and a half, and have a show at the Hollywood Bowl tonight, so any work I want to do today will have to be squeezed in here at the office.Luckily, I do keep my 20kg bell here. :)Snatches feel good!Started with 5L/5R, then three sets of 10L/10R... so just 70 total for today.I now really wish I

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com0tag:blogger.com,1999:blog-3083259858189457849.post-70098086947992477312008-08-08T09:57:00.000-07:002008-08-11T10:33:57.511-07:00

Farmer's walk to the starting point, at the opposite end of the field. Hey, this isn't so bad.Just keep swinging, just keep swinging, what do we do, we swing... You never know when Pavel is going to sneak up behind you and start shouting words of encouragement. ;)(In all honesty I didn't see or hear a thing during the whole length of the field, Pavel included. I saw this photo and thought: Yup,

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com16tag:blogger.com,1999:blog-3083259858189457849.post-79014798464237660122008-08-07T13:05:00.001-07:002008-08-14T13:09:00.549-07:00

My teammate, Peter, passing his snatch test for the first time ever - the time it counted. Ooo-Rah, Peter.Intros: "KBLA!"Mike's Beast Taming: Jaw-dropping, simply awesome. (No I did not attempt this time, have more work to do on the pull-up.)Pavel's Troubleshooting demos. Yes, I took thorough notes.Rif calling me up to demo.Chillin' with Tracy Rif.Brett Jones' lectures and demos. I am so glad he

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com4tag:blogger.com,1999:blog-3083259858189457849.post-46335508136615039212008-08-06T15:39:00.000-07:002008-08-11T12:30:18.952-07:00

Pretty close to healed! Aw, look, it's in the shape of a heart, how sweet. While I'm feeling the need to get back to training after my 2 consecutive off-days after the RKC, I suppose I should just let my hand heal completely first. Oh, right, the RKC... ;)So, I was REALLY excited for my cert, every part of it. The learning, the challenge, the acquaintances.... the whole experience. I had huge

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com5tag:blogger.com,1999:blog-3083259858189457849.post-83793801787267923032008-08-06T13:42:00.000-07:002008-08-11T13:52:22.319-07:00

A rare filet mignon.Guinness.Kettlebells....Iron-y.

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com1tag:blogger.com,1999:blog-3083259858189457849.post-27674724846574256072008-06-09T11:49:00.001-07:002008-06-24T10:43:52.419-07:00

In the meantime, my training log is kept at:http://forum.dragondoor.com/forum.pl?topicState=fitness&traininglog=15952

Nikki Shlosserhttp://www.blogger.com/profile/06061160338808401644noreply@blogger.com7