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BIG Celebration at Dragon Door - Offer is Over, But Here's a Workout!

It's the official Dragon Door Dragon!Yesterday, Dragon Door celebrated reaching over 60,000 likes on their official Facebook page by offering free shipping for the contiguous USA on everything for 24hrs only.    Hopefully you were able to take advantage of this offer—I did notice that readers of did seem to take action pretty quick, judging from your clicks!!!   I also noticed that many of you were VERY smart and used this as an opportunity to order some seriously heavy kettlebells

Yesterday's small group workout was designed with heavy swings in mind to further celebrate this free shipping theme (sorry delivery drivers... it's going to be a rough for you).   So if you have ordered something big and heavy, or you have some big and heavy kettlebells handy, this simple workout might be fun -- or use it as a template to create your own (and share it with us in the comments below if you don't mind)

The 2nd Ever Progressive Calisthenics Certification Workshop Recap, Logan Christopher Podcast, Mental Stuff

This past weekend was the 2nd ever PCC workshop, and once again it was a fantastic experience.   The attendees were incredibly accomplished and really soaked up and applied everything we threw at them.   As always it's a sheer joy to support and help Al and Danny Kavadlo--their enthusiasm is infectious.  The volume of the weekend helps to justify some pretty awesome dinners too.  At one point I remember telling the group that they had literally done 2-3 WEEKS worth of clutch flag and human flag practice in one day -- and Al was quick to add that some of the participants had also made 2-3 weeks worth of progress at that time too.

As at the first ever PCC, many people were able to achieve some very advanced moves for the first time--even moves that they had been working towards for a long time.   I'm talking about first muscle-ups, levers of all varieties etc.   The complete stats in that regard will probably be made public pretty soon too.  I'll be sure to link you.   

Curious about the PCC? Click here for a link to the list of all upcoming PCC workshops.

In the excuse column of making a "tradition" I've recorded a little post-PCC recap video in the middle of my favorite non-restaurant place in St. Paul, MN.  It's a little park smack dab in the middle of the Mississippi river - the bandshell there is a fun spot for tai chi and the soft grass is great for headstands/handstands even though I didn't do any (did plenty this past weekend, thanks... including standing on my head with NO HANDS for what seemed like an eternity... yes I was braced on the wall!!).   Anyhow, here's the video:

It was super awesome that Logan Christopher could attend -- a couple years ago, I attended the two-day Super Human Training workshop he and Bud Jeffries have created.   Amusingly I make an appearance on some of their DVDs flipping a tire and pushing a sled!   That workshop was also a great introduction to some of the specialized mental training that's one of Logan's many specialties.   
After the workshop, Logan shared a really cool mental technique that immediately boosted my performance in handstand pushups (remember... this was after 3 days of helping at a workshop, and some fairly heavy-duty demonstrations!).  Logan's mental-imagery techniques took me from two tired HSPU reps to 5 solid, non-max reps.  Honestly, they were easier than ones I've done at home and I probably could have done more...  After a few days of rest I may set an all time PR (which would need to be a minimum of 12 HSPU)  Let's hope I can do that AND catch it on video for you.
In the mean time, here's a podcast that Logan and I recorded last week - it's so fun that it went live today -- and while you're there checking out the podcast, be sure to poke around Logan's cool website, Legendary Strength.  If you like what I do, I'm pretty sure you'll like some of the neat things that Logan is up to -- he's got such a wide range of strength and success related interests.   And... well he can pull a firetruck WITH HIS HAIR!!  Mad respect there.

What do Personal Trainers, Strength Coaches, Federal Agents, and Breakdancers Have in Common?

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The answer of course is a love of Progressive Calisthenics!   This past weekend was the first ever PCC (Progressive Calisthenics Certification) Workshop, and I'm still honestly just reeling in joy with how well it went.   We all had high expectations - as instructors, as participants etc.   But I can safely say that everyone's expectations were exceeded.   I was honored to be an instructor (as a PCC Team Leader) along with Al Kavadlo, Danny Kavadlo, and Steven Low.  When a workshop is brand new like this, you never really know how it's going to go until you start it up.  It was very clear as soon as we got going that this one was going to blow the roof off.  Al and Danny set a tone of friendly leadership that was so natural that it was a sheer joy to support them.  I told Al at one of our instructor meeting dinners (we may have collectively eaten a small farm over the weekend, by the way.  There might be a lamb shortage in MN for a few weeks) that with the leadership tone he set, helping to instruct the highly motivated group felt nearly effortless.   Order was easily maintained because everyone really wanted the info.  Not to mention all the highly valuable comments, cues, and experiences which were contributed by the participants themselves.   I'm confident to say that EVERYONE, myself included has come away from this weekend a better instructor than just a few days ago.

Some Interesting Resources....

Most but not all of you may know about Dragon Door's new blogs - the RKC Blog and the Progressive Calisthenics Blog.   Both are still fairly new, but the articles are varied and often very relevant to most people who love these modes of training.   I've even found tips which have helped greatly with some of my clients.   Its also a great resource to send your advanced clients to as well.   Often an all-star cast of characters including authors show up to comm

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)


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100+ Workouts!

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NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof

(Audible Listening)
33 Strategies of War Robert Greene

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