16kg Snatch Test + My thoughts on Technique

So earlier this week I tested my pregnancy shape by passing the RKC snatch test with the 12kg; NO PROBLEM! So I decided to keep the "FUN" going. According to my current weight and the RKC requirement I have the option to be tested with the 12kg or the 16kg; I chose the 16kg this time. The number I needed to reach with the 16kg was 26 reps. I completed 15 each arm.

TECHNIQUE: Here are my thoughts on the snatch while pregnant.

* When dropping the KB between the legs it is essential that you bring the KB outside the belly so you don't hit the baby. For example, if you are doing snatches on your right arm, make sure you tuck the KB more to the right side of your inner leg. It is similar to the safety principle of protecting your breasts while doing cleans. You want to protect that area so therefore you bring the KB lateral as much as possible.

* Your stance may need to be a bit wider than your normal stance.

I wish all of you a very MERRY CHRISTMAS and a HAPPY NEW YEAR!

Yoana's RKC Snatch Test while Pregnant

Well, I'm in my ninth month of my pregnancy and I am ready to have this baby! Last night I decided to see if I could pass the RKC snatch test, and pass it according to my new pregnancy weight, which is obviously more than my non-pregnancy weight :)

The RKC requirements for a women with my current weight (134 pounds) is to complete 64 reps combined with both my left and right arms. I was able to complete 66 reps total. Thank God I was able to complete it. My past training and my training during pregnancy has been very helpful. So ladies, if there are some of you who are pregnant or are thinking of getting pregnant, do not let it stop you from training!

I am ready!!!

Photo: 9 months pregnant

We are expecting Marianna any time now.

We are very excited!!!!... and nervous too :)

I am still working out!

Feeling good but getting tired :)

6 Elevated Deadlift (32kg KB)

20 Swings (16kg KB)

20 Lateral Bench Jump

X4

6/6 Single Leg Deadlift (DB 16kg KBs)

8/8 Snatch (12kg)

10 DB Clean (DB 12kg KBs)

20 Medicine Ball Slams (16lbs)

X4

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Using the 16 Kg today!

I have pretty much been using the 12 kg Kettlebells in my routines during my pregnancy. (I am 8 months)

Even though I had a hard night... trying to get used to this big belly :) I felt that I wanted to try something a little heavier. I introduced the 16 kg in a couple exercises of my routine today.

I felt great!

Part One

* First and Second Set:

6/6 Step Ups 12 kg KB
5/5 Renegade Rows 12 kg KBs
20 Swings 16 kg KB

* Third Set:

6/6 Step Ups 16 kg KB
5/5 Renegade Row 12 kg KBs
20 Swings 16 Kg KB

Part Two

6 Double KB Clean + Squat + Press 12 kg KBs x 4 Sets

Part Three

6/6 Snatch 16 kg KB x 5 Sets

More workout routines during pregnancy

1 minute each exercise x 3 Sets

Swings 12 kg

Plank

Jumping Jacks

Renegade Rows 12 kgs

Medicine Ball Slams 16 lbs

Double Squat + Press 8 kgs

PVC Pipe Push Ups & Dips

8 months pregnant!

My workout in Santa Monica: The Famous Stairs

Two weekends ago we were in Los Angeles. Franz took an incredible Nutrition Response Testing seminar.

While he was busy I decided to take some time by myself and try the famous Santa Monica Stairs.

These stairs are close to San Vicente Blvd and between the 4th and the 7th street. They have over 170 steps.

I have heard so much about these stairs that I decided to try them. The workout felt so good that I completed the stair climb (up and down) 5 times. Well let's just say that I was sore for over a week and couldn't resume training until 8 days later. OUCH!

If you find yourself in LA, you MUST go to these amazing yet challenging stairs and get yourself a workout. You won't regret it, trust me!

We Need Your Vote!!!

Hello Everyone!

Channel 10 news is conducting a competition in San Diego for the city's best businesses. We are competing for the best gym in the city and ask that you will please click the following link and vote for: "Revolution Fitness"

http://kgtv.cityvoter.com/Contests/ShowCategory.aspx?contestCategory=1534

Thank You!!!

Jennifer Peters gets 319 reps in the SSST!

Well, I knew she could do! Jennifer Peters, who rocked out 139 reps in 5 minutes with the 16kg at last months TSC, just cranked out 319 reps at revolution. The previous record of 301 held by Michelle Hackett, who I tested last year as well, was absolutely smashed. 319 is big time!

She never set the bell down, never, and just got into a zone where you knew she was going to break the record. There was never a doubt that she was going to get it, never! Jennifer was DETERMINED to do it and there was not stopping her. For those of you know Jennifer, you know that she is a goal driven purpose and very dedicated and focused when she decides to do something. She will be going to the RKC later this October. She is a great person and a STRONG addition to the RKC family. Congratulations Jennifer!

My goal now is to beat the record when I am finished with my pregnancy. But 319 is a huge number, HUGE! That will be tough to beat. But I will try my best and give it my all!

Training during pregnancy!

I am already 6 months pregnant!

We are very happy and excited with our baby girl coming in the next few months!

At the same time I am very excited to share with all you about my training during this important time where my body has been stolen :) by our beautiful girl.

I hear all the time..... Be careful, do not do this, do not do that, you are crazy, how about your joints and the weight, etc, etc, etc....

I agree with all of you! This is a very important time and all pregnant women should be more aware of their body and how every thing makes you feel. That is the reason why I am training the way I am.

Before my pregnancy I was training with 16 to 48 kilo kettlebells, Deadlifting 240 pounds and running a few miles just to mention a few of the activities I was doing.

At this time all my routines are based on full body conditioning. I use 12 kilo kettlebells and various body weights exercises.

I push myself but I keep the training at a comfortable level that are safe for my joints.

Also the good news for me is that my doctors are very open minded and have encouraged me to continue with my training routines ( using common sense of course)

I encourage all women to train during their pregnancy IF, and a very big IF it is, if they were previously training prior to getting pregnant and they have total permission from their OBGYN. If you are out of shape and have no history of training, pregnancy is not the time to start training. Ideally you would have started training months or even years before pregnancy.

Happy Mom, Happy Pregnancy, Happy Baby....... and Happy Husband :)

A Great TSC!

An amazing group showed up to participate in the TSC in La Jolla.

Wow!!!! Those guys were very strong as were the girls!!!

Everyone was very focused and wanted to do their best.... and they really did.

Philip Davis is a BEAST!!!

No body could believe how strong he is.

Mike LoBoue as always bringing his whole team. You never know with Mike. He always shows up with a nice group of males and females.

We trained Jennifer Peters for 2 months. Wow!!! She did awesome!!! She didn't know any thing about Deadlifting and Pull Ups. The first time we tested her she did: Deadlift: 195 Pull Ups: 1 Snatch: 110 After two months of training she reached the following PRs: Deadlift: 230 Pull Ups: 7 Snatch: 139 Wow!!!! A big difference! Great Job Jennifer!!! Congratulations again!!!!

At the last minute, our good friend, RKC and now Revolution Fitness Team, Rhonda Fuller showed up to watch the competition. Franz encouraged her to be tested. I was so impressed with her. These are her numbers:

Deadlift: 265
Pull Ups:10
Snatch: 131

(Without a specific training program for this competition) She is unbelievably strong!!

Check Franz's Blog (http://franztrainingblog.blogspot.com) to see more comments and all the results from the TSC in La Jolla!!

My respect and congratulations to everyone!!!!!!!

A little too much!!!

My workout routine was 3 sets of:

- 30 sec. Tactical Lunge 12kg
- 30 sec. Double Clean + Press 12kg

- 30 sec. Renegade Row 12kg
- 30 sec. TGU (No hands) 12kg
- 30 sec. Swings 12kg
- 30 sec. Jumping Jacks
- 30 sec. Snatch (15 sec./arm) 12kg
- 30 sec. Medicine Ball Slam 12lb
- 30 sec. Rope Waves
- 30 sec. Vertical Jumps

3 minutes rest between each set

5 months and 1 week pregnant (21 weeks)

Another Workout:

* 3 Sets of:

- 6/6 Walking Lunges 12kg KBs
- 10 Supino Bench Press 12kg KBs
- 10 Supino Over Head Triceps 12kg
- 45 sec. Farmer's Walk 16kg KBs

* 5 Sets of:

- 10/10 Snatch 12kg
- 20 Swings 12kg

Resting 1 minute between set

This was a better workout for me at this time of my pregnancy!

More Kettlebells during my pregnancy

I took Franz class today. It was an awesome class!!!

We started with a circuit of 3 exercises:





Gorsky Lunge 4 x 6/6













Renegade Row 4 x 5/5











Swings 4 x 10/10















The second circuit was:




See Saw Press 3 x 5/5


















Suicide Cone Sprints 3 x 5 cones

Kettlebells!! They have played a big role during my pregnancy!

I am in my fifth month of pregnancy and we are having a GIRL!!!

The first month was fantastic! The second, third and fourth month were very challenging. A lot of nausea and poor energy.

Kettlebells have been my savior :)

My favorite routine so far is:

Snatch 10 x 10/10 Resting 1 minute

... and to watch my TV segment click here!

Routine during pregnancy!

I am feeling better and better!!!

It is amazing to know that a beautiful girl in growing inside me.

One of our workouts we (me and my baby) have done is :

* Romanian S. L Deadlift 6/6x5
* Hight Pull + Snatch 6/6x5

* Pull Ups 3x3
* MB Slams 20x3

We are so excited about this new change in our life!!!!!!!!

Working out during pregnancy!

I cannot say that it has been easy to even think to take a kettlebell and to start swinging it and moving it around but it is AMAZING how great I feel after each workout.

These have been my workouts:

ROUTINE A

Single Leg Deadlift 3 x 5/5 (Double 12 kg KBs)
Snatch 3 10/10 (12 kg KB)
Single Bent Over Row 3 8/8 (12 kg KB)

Single Clean + Squat + Press 3 x 5/5 (12 kg KB)
High Pulls 3 x 10/10 (12 kg KB)


ROUTINE B

Snatch 10 x 10/10 (12 kg KB)

Supine over head triceps 3 x 10 (12 kg KB)


ROUTINE C

Gorsky Lunge 3 x 8/8 (Double 12 kg KBs)
DB Military Press 3 x 5 (12 kg KB)
Swings 3 x 20 (12 kg KB)
Up & Down Plank 3 x 4/4

Snatch 10 x 10/10 (1 minute rest between set - 12 kg KB)


ROUTINE D

Snatch 10 x 10/10 (1 minute rest between set - 12 kg KB)

We are blessed!!!

Wow!!! This is a big change to my life....

and to my body too :)

I have 2 months and 3 weeks pregnant!!!

The first month I felt fantastic but after those first 4 weeks....


* I started feeling very tired.
* Nauseated ALL day.
* I haven't eaten any protein since then.
* I have been eaten lots of fruits, oatmeal, yogurt, crackers, vegetables and rice.
* I have lost around 10 pounds (that has been great).
* Poor energy.


You can not imagine how happy Franz is and how awesome he has been with me. He is taking care that I am ok and spoiling me all the time.

Well.... 7 more months to go! :)

Seminar in San Diego, CA and Miami, FL

UPCOMING EVENTS....

REVOLUTION KETTLEBELL FAT LOSS SEMINAR!

If you are serious about committing yourself to better health and to getting lean and losing the body fat you no longer want, than click the link below and sign up for this seminar. If you are a strength coach and trainer, find out how simple these principles are to teach and how practical they are for clients. TAKE ACTION NOW!

Come and learn directly from RKC TEAM LEADERS and two of the best and most experienced Russian Kettlebell Certified Coaches: Franz & Yoana Snideman

Sign Up TODAY!
Early Registration Discount

What People Are Saying….

“I have seen this question many times on the dragondoor.com forum: ‘How do I motivate myself to train?’ I used to answer: ‘I have no idea.’ Now I answer: ‘Revolution Kettlebell Fat Loss Program by Franz and Yoana Snideman.’ ”
- Pavel Tsatsouline, author of Enter the Kettlebell!

I can't thank you both enough for your warmth and hospitality, and I know I speak on behalf of everyone there. You went way beyond the call of duty, and I really felt like I was visiting a couple of friends at their home, rather than two "trainers" at a gym.
The price of a plane ticket and the fee for the workshop was well worth it, even if just to meet and talk to you both. I walked away with more confidence in my lifts and some extra knowledge about nutrition and the body that most people don't talk about.
Thank you both so much for your time and energy, and for being such real people.
- Camilla

First of all I must say thank you very much for the great seminar! It was a very good experience for me. I learned a lot and it really helped get back into my workouts. You all did a great job. I also spoke with my friend Jen on Sunday and she absolutely loved it, she was very pleased with all of you! She said she really liked the structure of the seminar. She said it was great to be able to ask a lot of questions interact with you guys and really learn each exercise and variations. She can't wait to start including kettlebell exercises into her client's workouts.

- Roger

The training was great! I felt that I learned a great deal that I can take with me to improve my workouts as well as my clients. The nutrition part was great as well. The coaches were very informational. I feel that I am leaving with a sound knowledge.

I can't wait to get started!

- Jennifer Peters

Sign Up TODAY!

Early Registration Discount

New Latin/American Girl!

I am soooooooooo happy to be an American.

The ceremony was BEAUTIFUL.... from 1525 new americans I was the only one that got flowers :) Franz took care of all details :)

The process was very fast and simple. This country really works!

The reading, writting and verbal questions were interesting.

I bet that I know more US history than some of you :)

We celebrated the occasion by having a fun get together at Revolution friday night.

Best,

Yoana (The New Latin/American girl)

The 300 Spartan Workout!

A couple weeks ago I went with Franz to see the "300" movie. I loved it! It was amazing to see the bodies of the actors. Each one tried to look like my husband. Let me tell you, they did a great job!

I saw the fitness training trailer for the movie and I was surprised to see how similar it was to our trailer.


http://www.revolutionlajolla.com/Video_02.aspx




http://www.youtube.com/watch?v=w6Eyg32W4aE

What do you think? :)

Revolution Kettlebell Fat Loss Seminar

The Revolution Fat Loss Seminar!

What a fun saturday it was. We had a great group of people show up, very motivated and hungry to learn more. The seminar consisted of all the Kettlebell exercises in the Revolution KB Fat Loss Program book and DVDs. Overall we tried to stay true to the program as it is outlined in the book and that seemed to work very well. The group learned the movements very well and quite quickly. Because of that we were able to get through all the exercises and devote some time to talking about nutrition and the principles that we teach at our facility. We finished with an amazing 25 minutes workout!

I can't thank you both enough for your warmth and hospitality, and I know I speak on behalf of everyone there. You went way beyond the call of duty, and I really felt like I was visiting a couple of friends at their home, rather than two "trainers" at a gym.

The price of a plane ticket and the fee for the workshop was well worth it, even if just to meet and talk to you both. I walked away with more confidence in my lifts and some extra knowledge about nutrition and the body that most people don't talk about.

Thank you both so much for your time and energy, and for being such real people.

Love, Camila

Hello Ken, Franz & Yoana,

First of all I must say thank you very much for the great seminar! It was a very good experience for me. I learned a lot and it really helped get back into my workouts. You all did a great job.

I also spoke with my friend Jen on Sunday and she absolutely loved it, she was very pleased with all of you! She said she really liked the structure of the seminar. She said it was great to be able to ask a lot of questions interact with you guys and really learn each exercise and variations. She can't wait to start including kettlebell exercises into her client's workouts.

Thanks,

Roger

Lots and lots of great instruction demos and pointors. A lot of individual help with problems. I feel pretty discoudged right now but It will challenge me to keep working harder. The nutrition advice is very very practical with an excellent blend of common sense and science.

I am really glad I came!

Theresa Nesbitt

The training was great! I felt that I learned a great deal that I can take with me to improve my workouts as well as my clients. The nutrition part was great as well. The coaches were very informational. I feel that I am leaving with a sound knowledge.

I can't wait to get started!

Jennifer

Hi Yoana and Franz
It was such a pleasure meeting you. You made feel welcomed and so I didn't
mind it so much that everytime I looked in the mirror saturday, that I was
so overweight compared to everyone else.
Thanks for showing me alternative to the exercises that I couldn't do.
I feel you have a real good nutrition and exercise plan.

Thank you both so much
Mimi

Dear Yoana & Franz

Thanks so much for such an inspiring workshop. I was very happy to come home
and get back to work. After 2 hours of dancing I had my kettlebell workout
with my trainer. I easily did 75 snatches and then 3 sets of 20 swings with
the 24 KG kettlebell. That was the BEGINNING of my workout. I will work hard
on trying to get the lunges, one legged dead lift and turkish getups. It was
great seeing you again - you are both really great trainers and fun people.
The nutrition information was top notch.
Thanks again

Theresa Nesbitt

Great Class at the Track

This last Saturday we decided to teach the regular 8:30am class at the track.
I am usually the one who teaches the class but I dedicated the hour to take pictures :) as Franz was taking the victims... Ooops,... the clients through a great workout!

Class:

30 Minutes Warm up + Track Drills

4 x 20 yard sprints

4 x 40 yard sprints

100 yards of Bear Walks + Walking Lunges (switching every 20 yards)
Cone Box drills
Counder clockwise x 3
Clockwise x 3
Explosive MB Squat Push 8
Explosive MB Back Toss 8
Plyo Squat hops up the Stadiums 5 Times

This is Lisa. She is 6 months pregnant. Nothing stops her from working out. She is definately an inspiration to every woman.

Laney & Kristee.

Sisters, professionals, Moms and

both are in great shape!









Rich & Dawn! They are the inseparable couple.

I always have to push my clients to keep their routine. I do the opposite with Michael, 57 year old.

Great Job Guys!!!