Monday Night Jiu Jitsu Class....

I went to BJJ class ready to train, but I was surprised when I walked in to the academy to find out that Rey was sick, and I was teaching class. This isn't the first time I taught class the last time was a year ago. I asked the guys to warm up while changed in to my gi. When I came out I had everyone line up to do a little joint mobility.

Class was now ready for for techniques. Most of the class were white belts so I started the basic over the shoulder guard pass. Drill the finer points of the pass. Making sure that when the leg is on the shoulder to drive the knee to the opponents forehead. Gripping the collar up towards the opponents neck. I walked around and help each group with small details or having them work the pass. I would make small corrections then have them go again to make sure they understand the pass. I worked this pass because for me it a great escape to the triangle choke.

Next I show the class how to use that basic pass to escape the triangle. I have used this defense a lot of the years to escape the triangle for me it works. For others, well I'm not sure. Seen few use it. The key to making the escape work is Driving the knee to the forehead and the collar grip. Using the grip to pull yourself into your opponent and using the the leg on the shoulder to drive the knee into his forehead. After showing a few variation I had everyone train the technique until everyone could do. After a few minutes for Q&A about the triangle escape and pass I had every pair up to free train.

I Watched the first few training session before I trained. since there was only two blue belts and the rest where white. I rolled with the blue belt. I wanted to work my guard so I pulled guard. We went back a forth until we ended up back on our knees. Then my training partner pulled guard. I was shocked because he was smaller. But He wanted to work his guard I guess. Now its time for me to work my smashing guard passes. The more I smashed the more he regretted pulling guard. Put he hung in there and time ran out.

I rested for 5 minutes before asking one the white belts to roll. Again I gulled guard and sweeped him from the close guard with omoplata sweep. Then it was top game from there. I didn't go hard I left space to see if he would take the openings, and he did. Then I would work passing his half guard, which for a while belt wasn't too bad. Just before time was up I set up an arm bar, but before I could pull if off time ran out.

I like teaching only becasue it helps me understand some of the things I over look when I am training.

Another Day On The Mat

Wednesday night BJJ class was more guard passing. Rey said "this week is guard passing all week".
It was good to train with some bigger then me! More review on the ground guard passes, but some guard passes are not for big guys not matter how long you trained in BJJ. My training partner I joked that the first guard pass just wasn't for big guys, So my training partner looks over to the smallest guys and say " F@#K You, Small Guys"! They looked over at us asking us "what?" We moved on to the next pass and found it more to our liking, smash, choke and pass. Good for anyone really to use pass the guard.

Next up free training. I called out the biggest guy in class and paid for it. Now I haven't trained for over six months on regular bases. This was only my second day back my thing was just jump in there and get my ass handed me the sooner the better. I was smashed, crushed, and tapped, it wasn't even funny... well it was depending where you were watching from it was. There is always tomorrow.

I rolled again with another purple belt I haven't trained with in a while. I wanted to to work my guard. I played guard the whole time. Every time my partner passed or almost passed, you would " Oh, Man"... My guard sucks and he knows it. Since I was keeping him my guard he wasn't having fun, But I was!

More BJJ this weekend... Kettlebells Firday morning.

Finally Back On The Mat!

Monday night I finally got back to BJJ! I made it a priority to get back to my training, not just my kettlebell training but BJJ as well. It's not that big of a deal, but when I tried it back in December it at lasted I whole two days. This time if different I changed somethings around to make sure I can make it to BJJ class the nights I want to train. 

Class was good, we worked on two standing guard passes. Nothing new I learned then years ago, but this time there were two small details that make worth wild to do them again. It the smaller details we some time miss or over look while training. After that we rolled, I rolled with another purple belt who I haven't trained with since he was prompted to purple. I can say his game has improved a lot. I was impressed by the way he kept trying to work his way back to guard. Something he had trouble with in the past. After we were finished I complemented him on his game has improved! He paid my with one as well, "for a big you move so Fast!' 

After class a new guy, I not sure he was visiting or is new to the school, broke out a kettlebell. I was getting ready to leave when I saw it. Now if it was a Dragon Door Bell I would have been impressed, but it was a GoFit... I leave it at that. He was showing a purple belt what he does with it. I don't know where he learn but his techniques, But my guess was the GoFit DVD or YouTube, It wasn't good.  Worst part he didn't even know the name of the techniques he was doing. Me being the nice guy that I am, I showed him how to do a proper Hard Style Swing. He worked on a little and it was better, much better then the ones I witness at the LA Fit Expo last month. I told the rest to the team that I would be holding a Kettlebell for BJJ training workshop and post it soon. I need to workout some details. 

Next BJJ class Wednesday night!

Making Some Changes

When I started my kettlebell training I started like some who trained at home in the garage. When I got serious about my training I sought out a RCK instructor which led me to Dr. Mark Cheng at Kettlebells Los Angeles. When I signed up for the RKC last year I found a new place to train because I could focus on my training, the local park close to home. After I passed my RKC and Started teaching I found a new place to teach, different park. Everything seem good. But I lost focus.

Since then everything has changed, the park where I would trained for the RKC I no longer go there. The Park I choose to teach doesn't seem to fit me, something about it. It's nice and all but there is nothing to make me want to go there to train. The only thing that has stayed the same is Sunday morning training with Doc at KBLA. Something needs to change, And yes it's me, but not only that. I need to get back to my roots in my kettlebell training. So I'm going to the place that help me get prepared for the RKC, Not the garage, But the park that was my KB home for my training.

Starting February 7th I will be teaching at Columbia Park, 4045 190th Street, Torrance CA 90504.

There will be a Saturday Morning Class Only starting at 8 am.

I will be there on Tuesday and Thrusday morning at 9 am just training myself to get back what I lost, my marbles, my mojo... Or my focus, which ever one you choose, but I need to get back to my roots that happy place in training.

One On One At Punch, Kick, Grapple Gym.

Today was another one on one training with an old BJJ friend. He was the first client I have trained that has kettlebell experience. Which made a training and not a teaching lesson, He first picked up kettlebells about six years ago, but hasn't touched them in four. I started the training just adjusting his swing technique. He told me at the swing his lower back would hurt when he did swings in the past. Just by the small adjustments I suggested he said his lower back didn't hurt. Next I moved him to snatches to test his VO2 Max. I didn't want to kill him the first day so I only had him to 12 set of 7, 15:15. He was spent, but not ready to quit, He completed a full forty five minutes workout. I felt good with his performance for being off for so long. He felt it more! 

Next week will work on his Double Cleans and Press.

Celebrating Sinjin’s 9th Anniversary of his kidney transplant

Sinjin is my oldest son he was born with chronic renal failure he needed dialysis in order for him to survive. But before he could have dialysis there were a couple problems, 1) very few baby’s weighing 3lbs and 3 days old have been on dialysis, 2) The Dr didn’t want to operate on a 3lb 3 day old baby and the hospital didn’t have a 14 french (medial sizing??) catheter to use on a baby that small. But another Dr did, in the trunk of his car! In a few short hours Sinjin had a new catheter and ready for his first treatment of dialysis.

After six weeks on the hospital he came home. Before he could come home my wife and I had to be trained to give Sinjin peritoneal dialysis. Once training was complete a nurse came to home to evaluate us on set up and administer dialysis to Sinjin. We did peritoneal dialysis at home at night for the nest two years until his peritoneal cavity was too scared for peritoneal dialysis treatment. Then he went on hemodialysis for the next two and half years. We would take him to St Joseph Hospital in Orange three times a week. We needed to have him there by 6:45 am on Tuesday, Thursday and Saturday. Not problem we had to leave the house by 5:30 am to drive the 38 miles to Orange from Torrance in morning traffic. It got old fast, but you do what is best for your child, NO MATTER WHAT!

On January 2nd 2000 I was talking on the phone to my friend Roger Machado about talking our kids, his daughter and Sinjin, to the movies when I got another call I asked Roger to hold on to answer the other line. It was ULCA transplant team coordinator calling to let us know they have a kidney for Sinjin and we needed to be at UCLA in an hour! I asked her to hold on and click over to the other line to tell Roger I can’t go I call him late and hung up. I give the phone to my wife and let her talk to the coordinator because life just became a blur for me. I don’t remember much between the time the coordinator called and we arrived at UCLA.

Sinjin had been sick that week so he needed his pediatrician to okay him for his transplant. Problem was it was Sunday and the Dr wasn’t on call at the local hospital. After calling his answering service to convince them to page him because it was an emergency and explain by not paging him could cost our son a transplant. A few minutes later the Dr called us back my wife explained to him we just got the call from the transplant team coordinator and we need him to give Sinjin medical clearance for his kidney transplant. He said no problem to meet him at his office in a half hour. We got there about the same time he did as we were walking in to the office he told us he was at brunch with his family and had left them the restaurant to meet us. The Dr’s family was very supportive and understanding why he need to go to the office.

An hour or so later we were at ULCA Medical Center in Westwood preparing for Sinjin’s transplant. After another hour we were told that the transplant would probably not happen that day due to one of the transport teams coming from the east coast had not made it to the hospital in Northern California donor was. They would have to wait until the all the transport teams showed up to harvest all the organs for donation. Two hours later we were told that the transplant would be the next day.

Sinjin was four year eight months old when he received his transplant. Today he is thirteen and doing well.

If you have Fox Sports West today at 3pm watch Lakers Insider at 3pm. There is a segment that was filmed this past summer with Sinjin being interviewed at camp.

Happy New Year! Now it's time to train!

I hope everyone enjoyed the holidays, I know I did. Now it's time to get back to training. Classes Start back up on Saturday at 8 am at El Nido park.

VO2 Max and Some Zeppelin!

There is no better way to start the week out with a VO2 Max workout while listing to Led Zeppelin. Last VOM2 I did was in September. I did 40 sets of 7 15:15 with a 16kg kettlebell. I could do better.

Today I warmed up with 100 swing nonstop. Rest long enough to put on some Led Zeppelin, turn it up, grabbed the Gym Boss and started my workout.

42 set of 7 15:15 with a 16kg bell. Ok, it only a little better, but I haven't trained VO2 Max in two months, but I improved! I think I slightly improved only because I was listing to Zeppelin this time... then again probably not.

Back to Training....

It's been a couple of weeks since I've did a Kettlebell workout. I think it was Sunday before my Uncle passed. Then it was the mad dash to Oklahoma for his funeral. I was going to take a KB with me, but in the rush to get on the road I forgot it a long with my iPod. :(

Today was nice and warm so it was off to the local park to get a workout in. I warmed up with 7 set of 20 swings with a 24kg bell. Then it was Snatch time. I set out a 24kg, 20kg and 16kg kettlebells. I did three sets on each KB and upped the reps by two or three depending on the what felt good. The sets look like this

Round 1
24kg 5L/5R
20kg 8L/8R
16kg 10L/10R

Round 2
24kg 7L/7R
20kg 10L/10R
16kg 12L/12R

Round 3
24kg 10L/10R
20kg 12L/12R
16kg 15L/15R

I didn't have my Gymboss with me so I didn't time anything, but I did have a short rest in between sets.

I've done this type of workout before, the only difference I would start with a 32kg kb and work my way down to the 16kg. That would end the round start the next round with the 16kg and add 2 reps at each kb as I'm working my back up to the 32kg. I would do that for 4 rounds. Give it a try!

Passing of a Great Man

I would like to thank everyone who sent their condolences. It means a lot to me especially now.

The passing of my Uncle George is a great loss to our family and the Muscogee (Creek) Nation which he severed for many years.

I thought I would share his bio with everyone to get a small glimpse of a great man we lost.


Justice George Almerigi

Tribal Town: Cussetah

Clan: Alligator

George Almerigi is of the Alligator clan and is a descendent of the Cussetah tribal town. He grew up in Schulter and Okmulgee. Almerigi received B.S. degree in business in 1964 from Long Beach College in California and a Juris Doctor degree in 1983 from Oklahoma City University. Following his admission to the practice of law in October, 1983, Almerigi went to work for the Muscogee Nation in June of 1984 as general counsel (tribal attorney) and served in that capacity until September 1986, then he opened his law office in Okmulgee, Oklahoma.

Almerigi was elected to the National Council and served there from January, 1988 until September 1992. During this period he was recall to active duty in the US Navy and served in the Persian Gulf War. Almerigi resigned his position as Council member in September 1992 and took a position as Assistant Attorney General for the Muscogee Nation where he served until the end of 1995, when he took his elected position as Second Chief of the Muscogee Nation. He served as Second Chief for four years. Almerigi again served as Council member for two years in 2002 and 2003. Almerigi has served as Community chairperson for the Wilson Indian Community and also the Okmulgee Indian Community.

Almerigi brings to the Supreme Court a background of Tribal government and knowledge of the development of the government under the 1979 Constitution.

He had been a tribal Supreme Court justice since 2006.

He also was the community chairman for the Wilson and Okmulgee Indian communities and was a 32nd- degree Mason and a Shriner.

He is survived by his wife, Shirley Almerigi; two sisters, Sandra Cook of Mount Airy, Md., and Camelia Lovett of Lake Isabella, Calif.; two brothers, Tom Chalakee of Bakersfield, Calif., and Mike Cook of Long Beach, Calif.

No Class This Saturday

Quick update from the road to Oklahoma some where in BFE... Due to my uncle's passing on Monday there will be no Class coming this Saturday Morning. I will retuning in time for Wednesday's class.

Friday Monring Workout

I needed to get my workout as early as possible today. I decided to do snatches to get back in the grove of things. I warmed up with hundred swings with a 24kg KB. No matter how many days I have done this my forearms are still fried! But not as bad as last week when I started doing the hundred swing sets. Later I will do second set of hundred before the Friday Night beach ride.

After resting a few minutes I moved on to snatches with the 24kb bell. I haven't don't snatches in a few weeks so not better time then now to do them. I was kind of worried in the beginning because of my broken finger, but once I knocked the first three it could see it was going to be problem. I did 5 sets of 10R/10L. It got me going!

I still have another set of 100 swings to do before the days over, so more later.

First Offical Group Class and a Private Lesson!

That's right, today I had my first two students come for morning group class and get some tough love Hard Style! Both had trained before, but It was evident that they where not taught by an RKC. One was self taught and the other had done KB's at her gym. They both learned fast and worked hard to do it Hard Style. By the end they both where swing Hard Style and liking it!

This afternoon I taught a private lesson. He was still sore from his first class last Sunday so we only trained for a half hour. Since he was too sore to do swings we worked on HSL and TGU. More of a half get up he was too sore to do a full TGU. When our time was up... He asked for more, he scheduled another private lesson for next week, that will give more time to recover.

Finger Still Broken, But I did Train Last Night!

Tuesday morning the little one woke up with a cough, So no preschool for him and no morning training for me. A perfect day to go train with fellow KBLA RKC's Nikki and Anton in Santa Monica. Nikki was absent last night, but Anton had it covered.

All I can say is Anton teaches a great class and is a top notch at teaching kettlebells. For what ever reason Anton had us doing a lot of swings. Hey I don't have a problem with it, Swings does a body good! After every technique Anton taught we did swings. At the end of class he had us do swings. When we where resting we did swing...Okay we didn't but it sure seamed that way. I had a great work out and I enjoyed the swings and enjoyed my training with Anton.

If you're in L.A or visiting stop by KBLA with Nikki and Anton they won't disappointed!

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

The Home Of Kettlebells South Bay!

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