Fistful of Iron is dedicated to the minimalist fitness movement. We are a high intensity training cult, who are constantly exploring the best training methods, as we a drawing from our extensive training and athletic backgrounds.We are happy to give you information on the best places to find quality equipment, at the best prices, in order for you to build your own"courage corner " and enjoy the pain. Feel free to contact me at cbkettlebells@gmail.com, or leave a comment below a post and join us for some brutally effective and fun workouts. No Gym , No Problem, Zog

Saturday, August 9, 2014

Swings

16 kg KB
300 swings 20 rep pace @ 30 sec on : 30 sec off
Groundwork for sore hip, Jiu Jitsu stuff
Did 240  swings yesterday and a 3.5 mile paddle.

Thursday, July 3, 2014

Hurricane Arthur & Double Post

The eye of the storm is just off the coast and the wind and rain are kicking.
Did post yesterdays practice , S & S with 20 kg KB, on the 45.
Set the gymboss to 40 /40 and did it again, and yes the 5 seconds made a difference. Good practice sessions as going to surf early tomorrow before work and use it as a rest day. Have a happy 4th.

Tuesday, July 1, 2014

Last Night

Forgot to post after grueling day at work. Got both drills done with 20 kg KB. Used gymboss and started swings every 45 seconds. Not to bad, IT band on right hip tight.

Friday, June 27, 2014

Surf and S & S

* 2 Hour SUP Surf Session this morning.
* Got my swings and TGU's done with a 20 kg KB. Tired after surf session and training everyday this week. Going to take tomorrow off and start with timed sets and time compression on Sunday.

Thursday, June 26, 2014

Courage Corner at Work

* Swings 20 kg Kb, 50R + 50L = 100
* TGU's 20 kg Kb x 10
* After a grueling day of meat trucking yesterday ( yes people died), I got a break this afternoon and had my Kettlebell with me. Made it happen at Station 5, on the clock. Professional Girevik, yup that's me, peace out. A

Wednesday, June 25, 2014

Got Er Done

Made it happen with a few free minutes at work this morning. Good thing today sucked, kinda did it all, CPR, Tubes, Meds, Fights and got off 2 hours late.
* One Arm Swings 20 kg Kb, 50R + 50 L= 100
* TGU's 20 kg KB x 10
No Excuses , Make It Happen. Simple & Sinister

Tuesday, June 24, 2014

1 Arm Swings

* Swings 20 kg KB, All swings completed 1 arm . 50 R, 50 L = 100. Going to keep with it and start compressing my time next week, to get them all done in 5 minutes.
* TGU's 20 kg KB. Feeling lighter everyday. Can easily do them in 10 minute time limit.
* Pull Ups -4,3,2,1 = 10
* Another great practice, Frequency Trumps Duration. Did you train today ? 

Monday, June 23, 2014

S & S

* Swings kg KB, Added 2 more sets of single hand swings for 6 single , and 4, 2 handed swings. Felt strong and balanced today.
* TGU's 20 kg KB,  x 10, made quick work , did it in about 5 minutes.
* Pull Ups 4,3,2,1 = 10
Great practice this morning !!!
 

Sunday, June 22, 2014

Saturday Night S & S

Swings 20 kg KB , with 4 sets of singles
TGU's 20 kg KB, 10 felt great.
5 Practice sessions this week , start over on Monday, and repeat until strong.

Thursday, June 19, 2014

S & S

Swings 20 kg KB , all 2 hand swings 10 x 10 = 100
TGU 16 kg KB x 10
2 hand swings and Lighter TGU'S, pretty sore from adjustment, but go it done.

Wednesday, June 18, 2014

S&S , Adding Single Arm Swings

Swings 20 kg KB
10+10+10R+10L+10+10+10+10R+10L+10 = 100
TGU 20kg KB x 10
Pull Ups 5
2 hours SUP surfing micro waves. New board was awesome, and felt great as result of S&S.

Monday, June 16, 2014

S & S

Swings 20 kg KB 10 x10 = 100 , 2 : 1 breathing ladder
TGU's with 20 kg KB 5r +5l = 10
20 kg feels good, going to  stick with it, till I reach 100 in 5 and 10 in 10 goal.

Sunday, June 15, 2014

S & S with 2 : 1 Breathing Ladder

Swings with 24 kg KB
10 swings with 5 breaths x 10 = 100 swings and 50 breaths
TGU with 16 kg KB , 5x2 = 10
felt good, back a little tired so I stepped down in weight for TGU's.

Friday, June 13, 2014

S & S with Trey

Trey used the 16 kg KB, and I used the 20 kg KB. We did 10 swings on the minute x 10 minutes. We did TGU's with the I go , you go 2 reps a piece x 5. trey making good strides on learning the basics, and getting his new bionic hip to move.

Wednesday, June 11, 2014

S & S 16 kg KB

10 swings on the minute x 10 = 100 Swings
10 TGU'S
Felt good as back is little tweaky and wanting to test the waters.

Thursday, June 5, 2014

some Work from " The Plan"

Yesterday
Press Ladders 16kg KB - 2,3,5 x 3 + 4 reps = 64 reps
Squat / Swing sets 24kg KB 2SQ / 10SW x 7 = 14 SQ & 70 SW
Press Ladders 16kg KB - 2,3 x 5 = 50 reps
This workout is very tough , almost puked. Total pump sweat fest. Loved It.
Today
TGU / Pull Ups TGU 1R+1L, 2 PU, TGU 1R+1L, 3PU, TGU 1R+1L, 5PU =
12 TGU & 20 PU
Double KB Swings 16 kg KB's 5 x 5
Another great workout

Saturday, May 24, 2014

Snatch Density Training

Snatch 4r + 4l at top of the minute,times 16 minutes. 16kg KB , pulled this one of at work. Good practice, heart pumper.