StrongFirst SFG

November 18 2013

It's been a week and things are finally back to normal.

I was sore for 5 days and it was almost a full week before my first real workout. I managed to ride the stationary bike a couple times during the week but I was feeling pretty sore after swinging a kettlebell around for 3 days so thought it'd be wiser for me to rest up and focus on my recovery instead. I'm feeling much better now though and happy the StrongFirst SFG I kettlebell course is behind me!

This was a re-cert for me. I took the course (which was called the RKC at the time) a few years ago in St. Paul, Minnesota. I forgot how hard it was, actually I'm sure I blocked it out of my mind and chose not to remember. The amount of volume and practice we did over the 3 days would make a feeble person cry. I'm glad my training partner Jordan did the course with me this time. It was nice having his support over the weekend.

It was also really nice having this course so close to home. This was the first StrongFirst kettlebell course in Canada, which I was really proud to be a part of, and it was awesome being able to drive home and sleep in my own bed at night. Let me tell you though... it was really tough dragging my butt out of bed at 6 o'clock in the morning, especially on the 3rd day. 

The weekend consisted of skill building, coaching cues and practice. It was a fantastic group of people from the instructors to the attendees and we pushed each other through some hard workouts and skill/strength tests. One of the workouts was called the Deep Six. The Deep Six incorporates the 6 fundamental movements used in Level 1.

Deep Six: 5 rounds (on each arm)

5 swings
5 snatches
5 clean and presses
5 front squats
1 turkish get-up (from the standing position)

On top of the various workouts, we were also put through a series of tests. There was the snatch test where we had to complete 100 snatches (24kg for men, 16kg for women) in under 5 minutes. Then we had technique testing for the double swing, double clean, double press, double front squat, the snatch and the turkish get-up. Then finally had a challenging 50 question exam that covered material from the StrongFirst training manual.

At the end of the weekend during my evaluation my team leader, Michael Hartle, asked if I'd like to help out and assist at a future StrongFirst kettlebell course. I was incredibly honored and graciously accepted his offer.

The  SFG Level 2 is significantly harder so it will be at least another 6 months to a year before I am ready for it. One of the requirements is a half bodyweight shoulder press. I've had some shoulder problems recently so I will be training for that goal very carefully. I will achieve SFG Level 2 though.. it's just a matter of time!


Day 2: Jordy and I after completing the Deep Six.
Article by (Train Online)  |  November 18 2013

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One of the hardest things I've had to learn over the years has been how much rest to take between workouts.

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A girl that I coach, Candace aka "Little Hulk", competed in her first powerlifting meet on the weekend.