Durham, NC

You have been around the kettlebell block. It is time to set your sights high: the SFG Kettlebell Instructor Certification.

Among the many challenges you will have to face at this life changing event are the double kettlebell drills. The “double trouble”…

If you have enough strength and muscle mass to satisfy you, stick with single kettlebell training.

If you do not, read on.

For all the good arguments made by the “functional training” advocates in favor of training one side of the body at a time, they missed one key point. Once you have reached a certain level of strength and muscular development, it is difficult to go beyond if you stick with unilateral loading, be it with a single kettlebell, or some other modality. You will not find NFL linemen who arrived by doing “Bulgarian split squats.”

The strongest people stand on both feet and press and pull with both hands when they lift. Because no unilateral exercise can replicate the jolt to your endocrine system delivered by a heavy bilateral load.

(None of the above diminishes the value of training one side at a time to pursue the body symmetry while preparing oneself for the life’s asymmetry. No point in blaming the screwdriver for being a poor hammer.)

Double kettlebell training has an unforgivingly high entry barrier: mobility, stability, and symmetry of an Olympic weightlifter or a yoga expert. You had to pay your Kettlebell 101 and 201 dues before taking on the 301.

Prerequisites

To attend this workshop, you need to be competent in swings, get-ups, goblet squats, snatches, cleans, and presses. Ignore at your peril.

Learn these skills from a Kettlebell 101 workshop, a Kettlebell 201 workshop, a StrongFirst accredited gym, or an SFG certified instructor.

At the Kettlebell 301 workshop you will learn:

The Double Swing—“it makes theory real”

The Double Clean—a fantastic total body builder and a great expression of athletic power

The Double Front Squat—brutal on the legs, easy on the joints; unexpectedly, a killer ab drill

The Double Military Press—a classic test of strength and upper body developer

A “plug-and-play” Plan Strong™ training template to advance your squats and presses for many months to come

A 2.0 version of the “GPR” training plan legendary for its ability to put meat on one’s shoulders, back, and forearms, boost the hip power, and burn fat—all at once

A meticulously designed total training program that will make you SFG Ready—the exact exercises, weights, sets, reps, rest periods, and periodization leading up to success at the challenging SFG I Kettlebell Instructor Certification

It goes without saying, we will also review all the drills tested at the SFG I cert, including the swing, the get-up, and the snatch.

After Kettlebell 301 you have almost arrived—you have all the tools to prepare for the gold standard SFG Kettlebell Instructor Certification. To spread the word of strength to others—or to challenge yourself “because it’s there.”

The StrongFirst Tactical Strength Challenge is a goal worthy of your efforts.

Held twice each year—the spring “community” event in late April/early May and the fall “competition” event on the last Saturday of October—the Tactical Strength Challenge is comprised of three exercises:

• A max powerlifting deadlift (three attempts)

• Pull-ups for max reps (palms forward, no kipping, chin must clear the bar) or a flexed arm hang (in the Novice Women’s category)

• Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).

Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenges.

This curriculum, developed by Pavel, is taught by a short list of qualified SFB Instructors, all hand-picked for their skill and ability to teach. Don’t waste your time with high-rep bodyweight calisthenics—learn how to use your own body the right way to get truly strong.

At the Bodyweight Course, you will learn the:

• Pushup, and variations to help achieve a one-arm pushup

• Single-leg squats and the progressions that build to the Pistol

• Tactical Pull-up

• Abdominal exercises

• Programming

Why Attend?

• Education. The single-day Bodyweight Course is not an Instructor Certification. It is designed for all people who want to be able use their own bodyweight as resistance in their strength training. We will teach you the foundational movements as well as the exercise progressions to achieve these foundational movements. Learn the principles of bodyweight strength and program design, refined and condensed from Russian methodology.

• Principles. All of our training is principle-based, and the principles remain the same regardless of the tool. The tool simply shifts from the kettlebell or barbell to the body. As the Marines say, “One mind. Any weapon.”

• Focus. Instead of teaching you dozens of movements, we narrow it down to the basics and we do the basics better than anyone else. The best always do.

To Register Click Here:

https://www.strongfirst.com/shop/courses/bodyweight-courses/durham-nc-october-11-2020/

Athletic drills with the kettlebell are more dynamic. As we are now moving with the kettlebell in some of the traditional kettlebell movements. This is not for the novice student!

Cost:

$10 RRF Members

$20 Non-Members

In this Live Tutorial you will learn the 2 Hand Swing and Turkish Get Up. We will uncover the nuances of each movement pattern , drills for the skill along with cues and tips for correct form taught by Betsy Collie Senior StrongFirst Certified Instructor and Elite Instructor.

Cost $30

Come learn the magic of the Bent Press. Bent Presses lead to proficiency in all other lifts. In Bent Presses every muscle of the body is used. It teaches thoracic shoulder mobility and resilience.

To register for the class please visit our store page:

Cost:

$10 RRF Members

$20 Non-Members

The StrongFirst Tactical Strength Challenge is a goal worthy of your efforts.

Held twice each year—the spring “community” event in late April/early May and the fall “competition” event on the last Saturday of October—the Tactical Strength Challenge is comprised of three exercises:

• A max powerlifting deadlift (three attempts)

• Pull-ups for max reps (palms forward, no kipping, chin must clear the bar) or a flexed arm hang (in the Novice Women’s category)

• Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).

Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenges.

Come learn the single bell and double bell clean and jerk. It is said by the Russians that if you work the C&J hard, there is not much else you need to do. It is one of the best GPP(General Physical Preparedness) exercises improving power, strength, muscle hypertrophy, fat loss and conditioning.

Cost at the Door:

$10 RRF Members

$20 Non-Members

Come be a part of the RRF Bashing crew! If you are interested and know you want to take part in bashing iron, email to rapidresultsfitness@gmail.com. If you just want to come watch that is fine too!!!!

When: Sunday, March 22 at 3pm

Where: Liberty Arts 918 Pearl St Durham, NC 27701

What: A crew from Rapid Results Fitness will demolish an iron bathtub, reducing it to Dorito-sized rubble. (The iron will be used in our Iron Pour in Durham Central Park, on November 14.)

Objective: Fine tune our rules, processes, and safety guidelines in preparation for the Bathtub Bash-Off - where two teams will compete as they smash iron bathtubs to smithereens. (Scheduled for May 16th) 

How long: We estimate that the actual bashing will take about an hour, for a team of 5 or 6 people. It would be good to include a bit of time for a pre-bash safety/efficiency conversation; and a post-bash debrief.  

Join us for 2 hours of learning tips and nuances for doubles work in presses, cleans, swings, squats, high pulls and snatches.

Cost at the door:

$20 RRF Members

$30 Non-Members

In this workshop, we will break down the snatch technique and progressions for learning the snatch properly. This is open to the public for RRF members and non - members.

Cost at the door:

$10 for RRF members

$20 for Non-Members

Rapid Results Fitness, the NC’s Number one premiere kettlebell training studio is celebrating our 12th year in business! For 12 years now, we have been serving the Triangle with our expert program design in kettlebell training, joint mobility, functional training, barbell and bodyweight exercise. Ensuring each person that enters our doors learns to move the way the body was intended to perform, we teach smart body mechanics and focus attention to high quality movement.  

To celebrate our 12th Anniversary, we will hold a

Customer Appreciation Day
Open to the Public Saturday, February 1 - 8:30am-12noon! 

8:30-9:30am FREE Mobility Flow with Yolanda Ortiz - A non-traditional yoga session with 60 minutes of movement flow and fun. This class with incorporate breath work, mobility and traditional yoga postures and movement flows. 

9:30-10:30am Power Play- Bring a Friend for FREE! A class for all levels.This unique class is designed not only to advance your power, strength, stamina, and speed, but also your CONFIDENCE.

10:30-11:30am Jump Start (Intro. to Kettlebell Training ) FREE to Public! Come learn how to perform the six basic kettlebell exercises we use in our classes.

Also there will be free goodies from Xpert Nutrition, creative cookies from Confessions of a Cookie Addict, and other locally owned businesses, a raffle for free prizes, major discounts on new memberships, and more! We invite the public to stop by and join us! All are welcome!