Week 2 Benchmark Challenge – To be completed either Saturday or Sunday.
10 Pushups
20 Squats
*Complete as many rounds as possible in 15 minutes
**Squats = Your ASS must touch the 2nd step on a staircase in order to count as 1 rep. anything less is “curtsie”!!
Post your COMPLETED ROUNDS in the “Comments” section below.
Crank it!
B-Rad
The April 2009 issue of Men’s Health Magazine voted…
The Fitness Anywhere TRX Suspension Trainer: BEST Total Body Fitness Tool for 2009.
I have been recommending the TRX Gym in a Bag
for over 6 months now and it is just simply an amazingly versatile
piece of gym equipment that you can do A LOT of different exercises
with.
The TRX Suspension Trainer Force Kit offers…
1 Heavy duty straps (easily adjustable up and down to increase/decrease leverage) and buckles
2 East to carry with you ANYWHERE
3 Easy to set up / attach to a door, bar, branch, fence, post…almost anything that will support your bodyweight.
4 Easy to use for change of exercises…flow from one to the next
5 Versatile to hit the entire body
6 Great for CORE workouts and exercises
7 Easily modified for different user levels
8 Simple progressions
9 Killer total body workouts in minutes
10 DVDs are well-designed with “meat only” content
11 Portable, laminated take with you exercise reference guide included
12 eliminates expensive home gyms
What is “Suspension Training” ?
Suspension training combines your bodyweight and gravity to deliver a
challenging workout. Since the foot straps on the TRX are an added
bonus, many exercises that are normally done on the ground or from the
hands bring on a whole new dimension when your feet are in the straps.
Some of those exercises include:
-Mountain Climbers
-Abdominal Jacknives
-Abdominal Pikes
-Pushups
*all of these are taken to the next level because your feet are “suspended.”
Who Uses the TRX Gym in a Bag? Many top professional athletes such as…
National Football League (NFL)
Drew Brees
Ladanian Tomlinson
Reggie Bush
Mixed Martial Arts (UFC)
George St. Pierre
Roger Huerta
Brandon Vera
Bas Rutten
Golf
Laura Diaz, LPGA
Dr. Greg Rose, Cofounder Titleist Performance Institute
Pro Beach Volleyball Player
Megan Wallin
Million Inch Challenge Crew-
as I said there would be “Benchmark Challenges” that will help you determine your progress in the fitness category over the next 12 weeks. Your time is your time. It doesn’t matter what anyone else does. It matters what YOU DO! Post your time and improve it the next time we do the same challenge. Here’s the first one!
Week 1 Benchmark Challenge – To be completed either Saturday or Sunday.
50 Burpees in as little time as possible
*1 Burpee = No Jump / No Pushup
View the video below!
Post your TIME in the “Comments” section below.
Crank it!
B-Rad
Ask and you shall receive.
Adam Glass and myself Brad Nelson are teaming up once again for a strength clinic. This one will be special. Different material. Two Days. Here’s the details…(with more to come via video)
Saturday April 4th
Tactical Strength Challenge COMPETITION 10:30am – 1:30 or 2:00ish
Weigh-ins / Warm-ups 10:30-11:00am
Lifting 11:15-1:30 or 2:00ish
**Competition is FREE. However, there are going to be A LOT of
competitors at this location. Please email Brad to register (only for
a head count to know how many helpers we’ll need) here:
info (at) keperformance.com Subject: TSC COMPETE
Break (grub) 2-3:15 pm
Tactical Strength Challenge WORKSHOP: 3:30-5:30
Tips and tricks to amp your Numbers and performance
Deadlift
Pull-ups
Snatches
Program design
How to train for the TSC to hit your scheduled numbers
How to train for max hand care
—————
Sunday April 5th
Grip N Rip 2.0 8:00am – 2:00pm
Kettlebell Basics
Swings
TGUs
Cleans (without it your press is weak)
Bottoms Up Cleans
Snatches (maybe only cover this on Saturday)
Front Squats
Pressing Progression Emphasis
TGU
Bent Press
Side Press
Military Press
1 Leg Press ?
Seated Press ?
Bottoms Up Press
Grip Training
Pinch Lever Block
Wrist Developer
Plate Curls
Oven Mitts
Grip Balls
Nail Bending
Card Tearing ?
Phone Book Ripping ?
How Z Health fits into everything.
Program Design
How it all fits together in a gift wrapped program
Location:
Kinetic Edge Fitness (Brad’s Gym)
683 Bielenberg Drive, Suite 203
Woodbury, MN 55125
Fees:
Saturday Competition = Free
Saturday Workshop = $60
Sunday Workshop = $297 until March 8th
March 9th goes up to $397
Saturday + Sunday Workshop
Before March 8th $297 (Saturday is Free)
March 9th & after $397 (Saturday is Free)
To Register contact Brad
651-330-9319
or
info (@) keperformance.com / SUBJ: GNR 2.0 Register
Make 2009 your best training year EVER!
B-Rad
There are 46 people registered for the Million Inch Challenge. I need YOUR help spreading the word. I have a goal to reach at least 200 people. Why? Because that many people need my help. That many people need YOUR encouragement.
Watch this!
B-Rad
Now PAY IT FORWARD to your friends!
It’s finally here. I am unleashing the Million Inch Challenge to all Twin Cities residents. This is a HUGE challenge and I need YOU’RE help to make this goal happen! The entire contest is FREE! I know that it may be easier to put some “skin” in the game when you are taking off the inches of disgusting fat. Hopefully you will be motivated enough to sign-up and participate in the private forum I have set up to get YOU results.
B-Rad
All you have to do to enter is sign up in the box below!
Here is the video explaining more…
I will be featuring A LOT of Kinetic Edge Fitness and RAD Boot Camp clients and class members who’ve committed to kick their own ass into killer shape.
The first St. Paul Fitness Boot Camp Weight Loss Before & After spotlight is Greg “Merthquake” Merth. Greg is a chiropractor who 3 years ago got sick and tired of wearing “fat-guy” shirts (hawaiian shirts untucked…the quintessential fat-guy wardrobe) and decided to out-swing and out-snatch his “what was I thinking” pants.
The Fountain of Youth…
“I started training with Brad in May of 2006. RAD Boot Camp wasn’t boring like regular weightlifting. No two workouts have ever been the same with Brad- he definitely mixes things up.
At my heaviest, I was 245lbs… He helped me lose every last bit of weight to get down to 168-170…over 76lbs!! My waist went from a 40 to a 32. I haven’t worn pants that size since high school! I have never been this strong or this fit in my life. I no longer look like a pregnant yeti. I actually took my shirt off at the beach this summer without being self- conscious.
I work out three times a week- even dragging my hide out of bed at 4:40am to make his 5:30 classes.
Greg Merth – Saint Paul, MN
Age 36
Doctor of Chiropractic
Brad: Take me back a few years… where you were physically, mentally, etc… Everything previous to kettlebells?
Merth: A little over three years ago, I was leading a very different life. Thankfully, that life was coming to an end. I was at the end of a horrible alcohol addiction. I was drinking a little less than a liter of vodka a day. I was facing some serious health consequences, and death was one of them. That’s no exaggeration. Physically, I was a wreck of course. How can you not be doing that type of thing? I was seventy pounds overweight. I looked like death warmed over. I was pale, had dark circles under my eyes, and looked puffy especially in the face. I would sweat profusely with at the least exertion. I hated my body. I’d done some weightlifting in college and in grad school and had gotten some decent size because of that. It was all gone at this point. When you hate your own body, that says a lot about your mental state. Mine was not good. I was depressed and anxious because a crutch I’d been using was gone and I was learning how to live life without it. My self- confidence was non- existent, and had a poor self- image. I was working hard at improving myself, and knew I needed to exercise. Life was unbalanced then, and I was having trouble getting off my duff and making time for myself to exercise.
Brad: How did you meet Brad?
Merth: In April of 2006, my boss bought me six or twelve kettlebell sessions with you. I think he knew I needed something, and just said ” You gotta try this.” I will never forget his generosity as long as I live. So, that’s how I ended up at your first gym.
Brad: Describe your first experience with kettlebell training…
Merth: My first session was of course quite a bit just instructional. You walked me through the swing motions, making sure I would have proper form. You were and still very watchful over your students. I don’t remember the particular exercises aside from the swing. Probably cleans, presses, and body weight stuff. I was seriously wiped out. I remember being so out of breath I thought I’d pass out. I felt terribly weak and unsteady. Then the real bomb hit me two days later. My glutes and legs were incredibly sore, more so that if I’d done regular weighlifting, and after only 45 minutes. I knew I’d been introduced to something special.
Brad: What period of your life was this?
Merth: This was when things were starting to turn around for me because of my recovery from my addiction. Life was much better all around- imagine that! I was still searching to improve myself. I was 34 and beginning to live life for real, finally!
Brad: Where were you in clothes size, weight, etc…
Merth: Ouch, this is painful to remember, but very helpful in keeping me moving forward. I was roughly 225- 230lbs. in weight at 6′0″. I was wearing extra large shirts( a Stearns County medium, that’s a Minnesota joke), and was in about a 36″ waist for my pants. Those clothes were perhaps a bit baggy, but I was still trying to hide a body I was deeply uncomfortable with. When I first started working out with you, you did a body fat analysis that turned out to be 22% if I remember correctly.
Brad: Why did kettlebells appeal to you?
Merth: Well, after the first workout, I was hooked. Mainly because kettlebells were so different than anything I’d ever done. No two workouts were ever the same, and every exercise engages my mind. It’s not at all like the boring repition of doing say, bench presses and squats. The fact that I get strength and cardio conditioning at every workout is another reason I think kettlebells can’t be beat. Also, the fact that kettlebells were and are still pretty underground is very attractive to an old, contrarian punk rocker like me. The period where I worked out in your garage in the winter, man, that’s D.I.Y stuff at it’s finest, so the portability of the ‘bells is one more factor as to why I think they’re so awesome.
Brad: What is your #1 “Secret” as to why you finally got the results you were looking for?
Merth: Hmmm…my #1 secret? Guess it would have to be relentlessness. I honestly didn’t know where I could or would end up if I stuck with kettlebells long enough. But, where I was at the beginning of my journey was unacceptable to me. I wanted to feel and look better. I know this sounds totally crazy, and I’m nervous about saying it, but here is what I did mentally- I offered my body as a living sacrifice on the kettlebell altar. I gave in completely to the system that was in front of me, and I never let up. The result was that I became relentless. I threw myself into kettlebell workouts. I tried to do everything you asked of me to the best of my ability and without whining too much. I put in my mind that missing workouts wasn’t an option, no matter how tired, sore, or lazy I felt or how busy I was. During workouts, I was always trying to push myself-not letting myself put the ‘bell down no matter how badly I wanted to, and trying to use the heaviest ‘bell possible, even if that meant putting it down and going lighter after two or three reps, or even after the first one! At least I’d tried, and had a new goal to shoot for. At my best (165lbs), I was working out six days a week. At that point, you yourself said I was too skinny though, hehe! I also realized that my journey would take time, and that I’d have to be both relentless and patient. I didn’t gain 70 pounds overnight, and I wouldn’t lose ‘em quickly either. There was a large dose of humility involved with my progress too. To me, humility means seeing myself accurately. I realized that what I had been doing wasn’t working, and I had to do something vastly different, and to reinforce the patience aspect- I’m a human being, and change will take time. So, that was more than you asked for, sorry! But to recap, relentlessness, patience, humility, pretty much in that order were my essential ingredients for results.
Brad: What would you tell someone like yourself who is on the fence about starting RAD Boot Camp / Kinetic Edge classes?
Merth: Merth: I would tell people that I’ve done the regular weightlifting, and it’s boring. I would say if they want a workout that is mentally stimulating, and takes care of your cardio and strength, then kettlebells are IT, and that I’m not aware of any other exercise system that can do that. I would also tell them that if they are patient and put forth the effort, they can achieve awesome results- perhaps beyond their imagining, and they’d get them more quickly than by doing anything else. I swear though, some people I’ve talked to, I wanna conk ‘em on the head and say “wake the f*%k up!!!!” They don’t like where they’re at yet they make excuses- It’s too early, too expensive, yada yada. Yeah, if you refuse to do anything about your current situation, you lose the right to bitch about it. Winners train, losers complain!
Brad: Sum up RAD Boot Camp / Kinetic Edge classes in 5 WORDS OR LESS…
Merth: The best workout ever.
Crank it!
B-Rad
I’ve gotten A LOT of questions about the seminar Adam Glass and I will
be doing. I left a few things out…on purpose. You see some of you
don’t have the balls to sign up for this seminar. And you’ll be the
ones last quarter of 2009 still asking the same questions on the
internet forums because you do not have a blueprint and you FAILED to
implement what Adam and I are going to teach you at this seminar.
Do YOU have these questions?….
“What is Z Health Performance?”
“I have the videos, and it’s not working for me…does it really work?”
“How will Z Health immediately increase my strength gains?
“How will Z Health get me out of pain and keep me out of pain?”
“How does Z Health integrate in grip work and overuse injuries?”
I forgot to tell you that I will be integrating Z Health drills into
the Grip N Rip Seminar ALL DAY to make sure you understand the power of
these drills in your strength/grip training program.
ONLY good things will happen when you register for this clinic. We
will DELIVER with a De-Sissification cherry on top. We have so much
material that we are currently hacking away the fat to give you the big
juicy steaks of information. Now let me say this again. The first TEN
who call me at 651-330-9319 or email me through my website at
www.kineticedgeperformance.com get in for $297. There are ONLY 4 spots
left at this rate. Save yourself $100.
Now MOVE YOUR ASS and go register!
B-Rad
Grip-N-Rip 2009
“The De-sissification of the Gene Pool”
You asked for it. You got it. I managed to pull SSGlass out of the North Dakota Frozen Tundra for a “Grip Fun” weekend to remember January 24, 2009. This is THE BLUEPRINT FOR STRENGTH.
Here’s what we’re going to cover:
Session #1
Foundational Strength – Build your “house of strength” on these 5 crucial drills
Session #2
Kettlebell Drills for Grip Strength – Amp your strength with these 4 key kettlebell drills
Session #3
Intro to Grip Work – Why grip work “calls out the sissies” and separates the men from the “wannabes”
Session #4
Basic Strongman Feats – How to be known as the strongest man in your town
Session #5
Specific Grip Mobility – How to AVOID over-use injuries and still build a CRUSHing grip.
Session #6
Programming and Q & A – Putting it ALL together
7-Hour Clinic
Saturday January 24th
11:00am – 6:00pm
Kinetic Edge Fitness (Brad’s Gym)
683 Bielenberg Drive Suite 203
Woodbury, MN 55125
Bottom – line — What’s it going to cost me?
How bad to you want to GET STRONG in 2009? You know how much information Adam & Brad collectively have in the bank. If you were to hire each of them for 1 hour it would cost you $300. For the both of them at 7 hours, that’s $2100 for the day. We’re going to do WAY better than that. We want you to get De-Sissified in ‘09.
First 10 people to email me at “info at keperformance dot com” with “Grip” in the Subject Line or call 651-330-9319 to get in for $297
How do I SECURE A SPOT?
Let me (Brad Nelson) know the best time & phone number to reach you at to do credit card over the phone.
After the first 10, price goes up to $397. We only have 23 slots available.
Adam Glass
Adam Glass is a professional performing strongman and owner of Unbreakable Fitness in Minot North Dakota. He is a relentless HardStyle student who blends Kettlebell, barbell, stretch band and old time
traditional strongman feats in a unique training pattern with undisputable results. Through dedicated training he has been recognized as one of the top nail benders in the world and excels in card tearing,
hammer levering, overhead pressing and steel bending. He trains a variety of people from house wives to professional fighters to special operation candidates. Adam is currently serving his second enlistment
in the Armed Forces and is stationed at Minot AFB, ND with the 91 Security Forces Group.
Brad Nelson
Brad Nelson is a nationally-known kettlebell and Z Health Performance expert based in Woodbury (St. Paul) Minnesota where he owns and operates Kinetic Edge Performance, Inc.–a state-of-the-art legal torture chamber. He is relentless in his quest to find new sadistic methods to deliver creative “beatdowns.” His clientele consists of 66 year old grandmothers to work-at-home moms to 50-year old beat up dads to 12-year old state champion wrestlers. Brad has over a decade of real-life results to prove to you that his hybrid methods will get you in the best shape of your life…fortunately you have found the Holy Grail. Welcome to the Beatdown!
I had 9 brave souls engage in the beatdown special “Partners in Pain” this morning. Since there was an odd number I participated. Amazing what a little competition will do to non-competitive people.
Between a pair of people, the required reps must be completed between them however they wish to split it up. *only one person can be working at a time. **This was much harder than looks on paper. Here’s how it went down.
300 reps – Kettlebell Swings (Guys 24kg / Gals 16kg)
300 reps – Double Kettlebell Push Press (Guys 16kgs / Gals 8kgs)
200 reps – Burpees (no jump / no pushup)
300 reps – Bodyweight Squats – Ass must touch medicine ball and full knee lockout at the top.
Took about 50 minutes and everyone was gassed.
If you see someone tomorrow or Saturday walking around with what seems to look like they have a cob stuck up their ass…they most likely participated in the beatdown. 
B-Rad
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