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Saturday KB Class PDF Print E-mail
Written by Dave Randolph   
Begining Saturday January 5th the kettlebell class at Shaolin Do on Preston will start at 11:30am instead of noon.
Last Updated ( Friday, 25 January 2008 )
 
Next Foundations Course PDF Print E-mail
Written by Dave Randolph   
The next Foundations Course will begin on Tuesday January 8th at the 6pm time slot. Yo shouldplan to attend 2 sessions per week in order to get the most out of this basic training. The cost is $175. You may also want to signup for the regular group classes after you finish the Foundations Course, if so we have a special offer of the 8 sessions in the Foundations course and 8 weeks of group classes (approximately 12 weeks total) for $325, a savings of $50
Last Updated ( Friday, 25 January 2008 )
 
Cravers In Stock and for Sale PDF Print E-mail
Written by Dave Randolph   
I just received 9 boxes of Prograde Cravers. 3 Almond, 3 peanut butter & 3 Spirulina. They are $50 pe box and each has 24 bars. Cravers are a snack bar designed to tide you over until your regular meal. They are 100% organic and taste great. All 3 have 8gm of fat, a bit of sodium, 23 gm of carbs (100% organic cane sugar), 4 gms of protein vitamin A, Iron & Calcium. Get a box quick before they are gone
Last Updated ( Friday, 25 January 2008 )
 
Goals PDF Print E-mail
Written by Dave Randolph   

I'm not going to slam you with all the goal setting mumbo jumbo that I did last year & throughout the year. You know you need to set major and minor goals and track your progress. No amount of cajoling is going to make you write them down or stick to them. It's totally up to you, no excuses. You either set goals & met them or you didn't.

  •  My business goals for 2008:
  • Continue to evolve the concepts and methods of IronBody Fitness and Kentuckiana CrossFit
  • Attract and retain more people that share my ideals with regards to living an active and healthy lifestyle
  • Expand my knowledge base by attending more workshops and reading more

My training goals for 2008:

  • Get more balance in my training by incorporating more Qi Gong/breathing/meditation
  • Continuing the rehab of my shoulders
  • Deadlift 2.5 x bodyweight (about 425 lbs)
  • back squat 2x bodyweight (about 350)
  • Jerk 2 24k bells 10 minutes
  • continue to work on barbells cleans and snatches
  • continue to improve in my martial arts practice

 

What are YOUR goals for 2008? Create a user id and post them to the comments section or go the forum at iron-body.com/bboard and sign up and post your goals there.

 

 

Last Updated ( Friday, 25 January 2008 )
 
Thanks and Happy New Year PDF Print E-mail
Written by Dave Randolph   

As 2007 draws to a close I would like to take a moment to thank all of you who have helped make IronBody Fitness & Kentuckiana CrossFit a success.

Your continued support and encouragement have helped me learn, grow and evolve my dream of proving a holistic approach to fitness. As with everything in life we must continue to evolve or stagnate. IronBody Fitness & Kentuckiana CrossFit will continue to seek ways to improve our methods, the way we teach, what we teach and how to best serve you so that you can continue to reap the benefits of a healthy and fit lifestyle.

Each of you has played a role in our growth and there are several who have really helped me along the way and I can never repay the kindness shown to me by so many of you.

 Looking forward to 2008 and beyond I see continued growth with even more people benefiting from what we offer as well as more equipment and a bigger space.

I'm very excited about our prospects and hope to see all of you continuing in your training, getting healthier and fitter and continually challenging yourself to improve.

As always we want to hear from you with any suggestions for improvements or criticisms of current methods. Feel free to email any comments to This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

 Have a safe and prosperous 2008

 Dave

 

Last Updated ( Thursday, 10 January 2008 )
 
Merry Christmas PDF Print E-mail
Written by Dave Randolph   

Merry Christmas to all!! 

 

 

 

 

 


I'm evaluating a multi-media course on blogging from the folks at Simpleology. For a while, they're letting you snag it for free if you post about it on your blog.

It covers:

  • The best blogging techniques.
  • How to get traffic to your blog.
  • How to turn your blog into money.

I'll let you know what I think once I've had a chance to check it out. Meanwhile, go grab yours while it's still free.

Last Updated ( Thursday, 10 January 2008 )
 
Video of Cotter/Blackburn workshop PDF Print E-mail
Written by Dave Randolph   
Last Updated ( Thursday, 10 January 2008 )
 
Puttin' out the Fire PDF Print E-mail
Written by Dave Randolph   

Here are some pics of today's CrossFit class. The ladies were doing Firepower and hitting it hard!

They finished with 5 minutes of snatches, ab wheel rollouts and pullups.

 

Great Job ladies 

 

Last Updated ( Thursday, 10 January 2008 )
 
12-21-07 CrossFit Class PDF Print E-mail
Written by Dave Randolph   
Last Updated ( Friday, 25 January 2008 )
 
The Boys are Back in Town DVD PDF Print E-mail
Written by Dave Randolph   

Special limited time pre-order promotion, only $99.95

http://www.mikemahler.com/kbworkshopdvd.html

Four reasons why you will benefit from our DVD:

Steve Cotter: Russian Professional Kettlebell System And Chi-Kung

The most exhaustive instruction on Russian professional kettlebell lifting ever seen on DVD. If you want to learn the most efficient way to use kettlebells for endurance and work capacity, then you need to know how Russian professionals use kettlebells. Steve went all the way to Russia to learn from the best in the world and his section on the clean, swing, snatch, and jerk is the best that I have seen period. Frankly his section is worth the price alone. If you want to get the most out of cleans, swings, snatches, and jerks then you want this DVD. In addition to Steve’s exceptional kettlebell instruction, he took it one step further with his chi-kung section. This is exactly what you need to add to your training regimen. It is not enough just to work the muscles; you need to work your internal organs for real health and longevity. Fortunately, it only requires a few minutes per day when you know what you are doing and you will know what you are doing after viewing Steve’s section.

Mike Mahler: Power Kettlebell Training And Optimizing Hormones

If you want to train with heavy kettlebells in the most efficient manner possible, then you will benefit greatly from my section on power kettlebell training. Learn how to ramp up your kettlebell military press numbers dramatically. If you are stuck at three reps now with a 70lb bell, you will get to six reps or more after you master these non-tension techniques. You will also learn how to use the one-arm snatch to master the double snatch, an extremely effective alternative to the kettlebell front squat for blasting the quads and glutes, and much more. In addition to my kettlebell section, you will be watching my section on optimizing sex hormones multiple times. Optimizing hormones is one of the most important things that you can do to maximize your training regimen. More importantly, it is a critical factor in your health, sex drive, and overall well-being.

Steve Maxwell: Joint Mobility And Kettlebell Core Training

After you watch Steve’s section you will understand clearly why you must add joint mobility exercises to your routine. Steve refers to joint mobility drills as the fountain of youth and he has the results to back it up. A crucial part of Steve’s anti-aging regimen is his joint mobility routine and no one teaches joint mobility better than Steve. Steve’s joint mobility section is the best that I have ever seen period on any DVD. You will never need to purchase another DVD on joint mobility. If you have any physical pain at all then you will benefit immensely from Steve’s joint mobility section. If you want to recover from your workouts faster than ever, then you need Steve’s joint mobility section. More importantly if you want to prevent future aches and pains, then you need to be proactive and add Steve’s joint mobility routine to your program now. In addition to Steve’s incredible joint mobility section, Steve goes over an array of bodyweight exercises and kettlebell exercises for the core. Why should you take Steve’s core advice? Steve is ripped to the bone with a super strong midsection and lower back. It is generally a good idea to take advice from trainers that have achieved the results you desire. 

Nate Morrison: Performance Breathing For Kettlebells And Beyond

You will never take breathing for granted ever again after checking out Nate Morrison’s detailed section on performance breathing. More important than what Nate is teaching is where he has tested what he has learned. Nate Morrison has been a member of USAF Para-rescue and Special Tactics teams for the last thirteen years. Nate covers in detail how to use breathing to boost your endurance big time and how to use breathing to cut your recovery time. You need to master breathing in order to master any exercise or form of exercise. You will never be the best you can be with mediocre breathing skills. Most people do not know how to breathe while sitting still in a chair let alone while performing intense exercise. After watching Nate’s section you will know exactly what breathing method to use to enhance whatever exercise program you are on.

To read the full story Go Here  

Pre-order promotion information

 

As a pre-order promotion, right now you can get the DVD for 50% off of the retail price. Once I have the DVD’s in stock and ready to ship out, the price will go up to $199.95 However, right now you can get the DVD for only $99.95!  Make sure you take advantage of this offer, as no exceptions will be made after I have the DVD’s in stock. I have confirmation that the DVD’s will be in stock and ready to ship no later than December 27th. However, they could be ready to go as early as December 23rd so do not even think about procrastinating. Again The DVD has a 30-day 100% satisfaction guarantee. There is no risk on your part so place your order now before it is too late.

U.S and Canada orders only (the price is $99.95 and shipping is free) 

The Price is $109.95 for all other International Orders

 P.S.

If you made it this far then you are definitely ready to purchase our DVD. Do not hesitate or think you need to ask “she who must be obeyed” for permission. You need to take charge of your health and this DVD is the perfect gift for anyone that cares about strength, mobility, health, and well being.

 

 

Last Updated ( Thursday, 10 January 2008 )
 
Tshirts & Stuff PDF Print E-mail
Written by Dave Randolph   

I have tshirts up at CafePress.

 

Kentuckiana CrossFit Shop

 

tshirt

Last Updated ( Thursday, 10 January 2008 )
 
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