Smashing a Finger!

What do you get when you do double cleans with a 32kg and 28kg and your finger gets in the way? Three stitches and broken pinky.

Sunday morning while training at KBLA with Dr Mark Cheng I smashed my pinky between the handles on my first rep of three. I finished my set walked over to Doc to ask him for a first aid kit. Once I got the finger fixed I hung out until class end. Later that morning I went to urgent care to have my finger examined. I was thinking I only need few stitches, but the doctor wanted an x-ray. I was surprised when the doctor told me finger was broken!

One thing I needed to add: it was nobody's fault but mine!

Dr Mark Cheng has prescribed 100 swings twice a day for the few weeks.


I'll start tomorrow.

Light Day

I need to get a KB workout, So I pulled out my 32kg for a light workout.

3 sets of 10 swings.
3 sets of 3 push press
5 sets of 5L/5R snatches

Okay It was more of short workout then a light one. But it's all how you look at.

Kettlebells South Bay Classes Starting

South Bay Kettlebells will start class on Wednesday October 15th at 9am and on Saturday 18th at 8 am.

Kettlebells South Bay fully appreciates the contributions and sacrifices that our police, fire, and armed forces personnel make in order to keep us safe & sound. Any active duty member of those groups can train at any Kettlebells South Bay group classes or private for 50% off the regular price



Cost:$20 Cash only.

Sunday’s Kettlebell Class for De-winplifcation

This weekend my dad came to visit with my family and me for the weekend. We haven’t hung out in a long time, so when he called to tell me he would be in town for a Doctor’s appointment he would like to stay with us for the weekend. It was a good choice on my part he had a great time hang out with his grand kids. At 71 he's up before the crack of dawn. He has nothing to do until I get back home from training. So his choice on Sunday morning was come with me to KBLA at 6:30 AM or walk to 7-11 for a cup of coffee because we don’t own coffee maker. I invited him to come with me to kettlebells class to hang out and watch class. First question from dad was” what’s a kettlebell?” The next question was “what do you do with them?” I showed him a kettlebell before we left for class and told him he needed to watch class to get a better Idea how they are used. Sometime seeing easier then explaining.

When we arrive at Clover Park I introduce my dad to follow RKC’s who where there before us. I introduce dad to Lulin Tsai. Lulin asked him if he was going to join class today. Before my dad could answer I replied for him “no, he’s too old!” Then I added “no he can’t hear or read lips either”. He just laughed and added "I will need to turn up my hear aid."

Sunday's class started with Doc having us warm up with joint mobility. Then the focused turned to Snatches. I haven't done snatches since I passed my RKC Snatch test a few weeks ago. Doc started with the hard style snatch with main training points being, A) Hard Style Lock, B) Arm locked straight over head behind the ear, C) Fist punching upwards. Then we moved on to speed snatches. Doc asked Nikki to lead this portion of the class. Everyone was asked to get a smaller bell for speed snatches. Doc wanted us to work on moving fast as possible.
It was now time to for the circuit. Nikki was in charge of putting this week’s circuit together and she came though. It’s the part of the work out I look forward to.Even though I act like it’s not. It lets me know what I need to work on, like the bear crawl with a push up. After the circuit I was done and now longer a wimp. I had been De-winplified.

Before My dad and I left Clover Park my dad comment to me "that looks like one tough workout!" After we got in the car to leave he asked me to teach him joint mobility for his warm up before his daily walk. He asked me more about the Hard Style Lock. After a explaining the basics to him he want to learn how to do it on his next visit. Next month he’ll be 72 and doing the HSL, and you never know he may be swinging a kettlebell.

Location for Kettlebells South Bay

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Classes Will Start Octobor 15th at 9am.



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Kettlebells South Bay!

That's Right Kettlebells South Bay classes will start in Octobor in Torrance California. I will post class schedule and Location in the next week!


For question classes please contact me at kettlebellssouthbay@gmail.com


Joe Chalakee, RKC

I Passed my RKC Snatch Test!!!

Last Sunday, September 14th, I took my RKC Snatch test and passed. This is all I can remember, I had to do 74 reps the break down was 37L/37R. After that I don't remember too much I was to focused on hitting my snatch number. What do remember is hearing Dr Mark Cheng saying 74! I put the bell down and walked a way. I do remember saying to myself, I did it! I'm an RKC!

Today training was swings lots of swings. Didn't count sets just reps. After the swings it was TGU time. I haven't done any TGU's since the RKC Cert in August 1 set of 3 reps. To warp up I decided to throw in a few snatches with a 28kg 5 set of 5L/5R for a total 50.

Training with Doc

This morning I had my first private training session with Dr Mark Cheng Chief Instructor of Kettlebells Los Angeles (KBLA). This is not the the first time I train with Doc, I train with him every Sunday at Clover Park in Santa Monica home of KBLA. We met to review my snatch technique for my up coming RKC snatch test I retake. For my weight class I need to perform the max number of snatches to pass which is 74 with a 24kg kettlebell.

The last time I tested my self I did 66, 36L/30R with a 24kg. Today Doc had me warm up with some one handed swing, then he had me do swings, let it go and "hook" it deep. When someone is doing high reps of snatchs when your grip starts to give out you can re grip the bell be letting it go and hooking to re-grip the bell.

After the swings, Doc asked me to 35/35 snatches. I did 64, 35/29. Not bad, Since I knocked out 280 snatches on Wednesday with 16kg KB. Afterwards Doc asked me what I though doing work. I said my cardio, But he meant technique wise. I had to think about it being winded and hanging to think don't go well sometime. All the thing I thought I did wrong, was not really that bad. Doc told me I needed to Hold The Lock Out when the bell is over head and not to release until the bell is on it's way down to unluck, and Just as important to keep my heels planted. I never noticed when I come up on my toes when I do lots of reps. I know when I do say 10/10 reps with a short reset and do another set I don't do come up on my toes.

Next Doc had me do another set of 15/15 of snacthes. But this time I had Hold the lock postion until the bell is on it's way down, and keep my heels planted with out rocking on to my toes. I went thought the motions to get the feeling. Once I had the feeling I started the next set of snatches. I losted the lock out one time, and it was the 14 rep on the right side. From there I did 6 more sets of 10 hold the lockout and keeping the heels planted to avoid rocking on to my toes.
What a differance just doing these two things to helped improve my technique for snatches.

This Sunday will be the day I will take my snatch test. I've given the tools needed to pass, now it's up to me to use them.

VO2 Max training

I haven't done the VO2 Max Protocol since Last month's RKC. I needed to train snatches for preparation for my snatch test I need to pass to be a RKC. VO2 Max seem like the best thing to do since a few days a way from talking my snatch test.

16kg 7 reps, 40 sets, 15:15 for a total of 280 snatches.

Trianing At The Park

Today I decided to go back to the RKC minimum, Swings. I haven't done a swing only workout since completing the UCLA RKC in August. Before the RKC I did a swing only workout two or three times a week. Since August I have used swings as a warm up for my snatch training. Todat I used a 28kg, a 24kg, or two 24kg kettlebells for this workout. I only count my reps but not the sets, each set was 5, 10 or 20 reps with a short rest in between. I paid more attention to my technique. I wanted to focus on locking out and breathing then keeping count of how may set I was doing. I will start getting back to what got me ready for the RCK and do more swings.

Sunday Morning Kettlebell Training

Today was Training with the Kettlebell Los Angeles Crew. The last couple days my lower back pain returned and I wasn't sure why. I rested most of Saturday so I could attend Sunday morning KBLA training class. I woke this morning with no pain so I was off to training.

Today's class we work the shoulders. Started with joint mobility then moved on to naked Hard Style Lockout, next was swings for warm up. Since I my heavy day was Friday I decided to go light and use a 24kg for most of my workout with the exception of squats I used a 32kg for 3 sets of 5 other then that I stuck with the 24kg for the rest of the work out. 

Next we moved on to Clean and Press, Squat ladders starting with 5/5 down to 1/1. After that we did 3 Sets of 3 Push Presses. Last was the Walking over head press for 30 or so yards 4 times up and back. 

Last Circuit training, I don't remember most of it, but I do know I need to work on my Bear Crawls with a push up! My weakest technique.... 

RKC Snatch Test Practice

Today's Kettlebell training.

Warm up 40 swings with a 28kg, 2 sets of 20. 

140 Snatches. 80 snatches with a 28kg, 2 sets of 20L/20R. Knocked out the first set of 40 then rested as long as needed to recover. Then completed the second set of 40. At First I was only goin to do 15 But I  felt good so I did 20 on each arm. I Walked until I recovered then did 60 more with a 24kg. 3 set of 10L/10R.

RKC Arm Bars with 24kg. 3 sets of 3. 

Dave Camarillo Seminar

Sunday I went to Dave Camarillo Seminar held at Orange County Kodokan Judo Dojo. Great seminar! It was about 2 1/2 hours long. Dave talked about his philosophy on Jiu Jitsu and Judo. How they both can work to help each other. He said basically for the Judoka at the seminar"Any Judoka who learns how to play the guard will never lose in competition!" He went in to explain how and why a judoka would not lost if they learned the guard. He talked about his days at Ralph Gracie Academy and he days at San Jose State.

Dave covered techniques that he teaches at his Academy and from his new book Guerrilla Jiu Jitsu. Everyone who attended got a copy of the book. I'm not going to get in to book review, but I will say it's a must have. I helped my partner more then I trained. The reason was he was a white belt wit no BJJ training and he was the only person left when everyone partnered up. When it came to the drills I would work them with my partner. Dave taught some basics how to pass the guard, escape the mount and how to mount your opponent. Then he covered the basics of the open guard With drills to help you understand the open guard.

Dave said during the seminar" Judo newaza has no structure, it just a bunch of techniques", as a Judoka as well I have to agree with him there.

If you ever get a change to train with Dave, do it you won't regret it.

Sixth Day of Training, More BJJ

Today I went to Rey Diogo Academy I have been training with Rey for four years now. I like training there for a few reason. Great school, great people and great instructor. Rey's school is like family. Which is the best environment to learn BJJ.

Class was basic. Rey taught how to set up the Kimura, Keylock from side control. Which is the technique I get when training. From there using the same set up to get an arm bar from Kesa Gatame. Something I should do more when rolling.

Tomorrow, Sunday, I'm going to Dave Camarillo seminar.

Garage Training Today

Today a friend came by to roll. Since he just started training BJJ a month or so ago I showed him a couple of techniques to help improve his game. For the short amount of time training he picks up moves fast. I showed him a mount escape and Another way to get an arm bar. After drilling the two techniques for forty five minutes we rolled. We rolled for twenty minutes. I had him work on positions he knows and I worked on my guard game.

No Judo tonight, My body needs a rest.

New Week, More Training

Last week was lite week for training. After the 4th I took most of the week off. I did roll with couple of friends, but nothing serious. We just did rounds 3 minutes rounds for 5 founds. Good to keep the heart pumping.

Monday of this week I went to train at a friends new BJJ School. "D" likes to teach a couple of techniques and drill the hell of them. This week was a mount escape that worked like a charm. I never seen it and been training over seven years. It was so simple, you think to your self "why haven't I did this before?" We had to drill 25 times to the left then 25 times to the right. If you didn't get it right you do more. D like to make sure that you get the technique before you leave. The last time I trained with him we drill arm bars from the mount. When I went back to me school I caught a guy with that technique. I agree with D, repetitive drilling is better then doing a technique a few times, OK, 10 time and then moving on to the next technique. Next we drilled arm bars from side control. I like this technique as well. I will be add this technique to my arsenal. After all the drills it was open mat time. We rolled 5 minute rounds with someone on the mount then rolled until someone tapped or time ran out. I rolled 2x back to back to a short break and rolled with D. Like always I taped to him. Nothing new there, I have taped to him since we where white belts. It's not that I suck, Okay I do, but D is that good!!! I took him longer this time then It has in the past, so either I'm getting better or he's was going easy. I like to think I'm improving.

It was great training and I will be heading down to train with D again real soon.

Tuesday was back to Judo training ....There was no Judo class the week of July 4th. So, I missed another week of Judo. I was looking forward to class this week, so I arrived a little earlier then usual to be there before class started. Tonight's class was Newaza training. When we do Newaza in Judo, I just go with the follow. Do what is being taught. I always look for on how to improve it or how to defend it. Most the I do both. We did the "Pedro" Drills. What they are is transition from side control position to position to help improve pinning. In Judo when you pin you opponent for 25 seconds you win. In BJJ you it is used to transition to another position or set up a submission. We did three different Pedro drills then moved on to Newaza randori. The drills are great for Judo or BJJ. After newaza we did randori. I trained with a Black Belt who tough to throw. I did well and end up throwing him. It wasn't a good throw, but if we where in a tournament it would have been a wazi. I will back to class on Thursday night.


Tonight was BJJ training. Rey had Us warm up and do basic set of the spider guard. After a 20 reps he had us getting the spider guard then transition to the triangle choke. After I did about 30 reps. Rey then had us do some stand up. We pair and go for one minute then if opponent or you were taken down finish on the ground. After everyone went at least one round he had the class pair up for free training. Three minutes rounds with one person starting from the mount. The person starting from the mount was to maintain the mount the person who was mounted was to escape. I end it up going to straight round one round from each position. Great work out!

Tomorrow Judo class.

Skipped Judo, but Still trained BJJ

Thursday

I trained BJJ in the Morning with my friend Tony. We trained for an hour and then rolled. By the time Judo class was to start I needed more time to recover. So I skipped Judo training. I be back at Judo after next week. No class until next because of 4th of July.

Friday

I went to open mat at Rey Diogo's. I white belt asked me to roll first, so I used him to warm up. Worked position with him to help him and get me warmed up. Next Rey had me rolled with a blue belt who just joined our school. Nice guy, good technique and Strong as hell. If we were keep score I won on points. But he gave up positions/points to get his game going. He like to play guard, but I took him out of his game.

Then I finished the night and rolled with another blue belt and worked him with the same submission each time we rolled. then we worked on my guard, he owned me then... LOL

Until next week

Back To Training

Finally I training again... well I haven't really stopped, just stopped blogging. Back in March I found I had lots of time to train for the Brazilian Jiu Jitsu Pan Americans. I trained almost everyday even the day before the Pan Ams. I Lost my first match while I was waiting for the purple belt opens to start when I felt my shoulder starting to hurt. I didn't remember getting injured during my match, but I was in a lot of pain. Just before the open was to start I couldn't left my right arm higher then my shoulder. I had to pull out of the open. I spent the next couple months I been recovering from my injury.

I've now back to training with no shoulder pain. This pa

st couple of weeks I back to training three time a week.

This weeks training sessions:

Monday Morning Training: BJJ technique drills
Monday Night Training: More BJJ drills and more free roll

Tuesday Morning: BJJ technique drills and rolled some more
Tuesday Night: Judo training. Lots of uchi komi's and ne waza. After ne waza, randoi.

Wednesday rest day.

Tomorrow I will be back at with BJJ in the morning and Judo in the evening.

BJJ Black Belt Seminar for Charity

Today there were a few Charity events in California. The one here in Los Angeles had 10 Brazilian Jiu Jitsu Black Belts from around Los Angeles and Orange County to help raise money for Hurricane Katrina and the Red Cross. It was a good cause and it brought people for as far away as San Diego.

I trained for an hour and half before a called a day. Each instructor taught something their special technique. The range from a simple sweep to a arm bar from the spider guard.

Another great day of training.

Open Mat training

I made it agian to BJJ training. Friday night is open mat training. Some Friday night's can a low turn out or over crowded, and tonight was the overly crowded. There was at least 25 guys there. Rey then had cleared the mat and pair guys up for 5 minute rounds. I did three hard rounds before I took a break and helped a white with some basic submissions.

I was happy to be able to make 2 times to training this week.