Wednesday, 15 December 2010

Full Throttle Fitness Workout of the Week WOW #39

By Coach Sabina Skala

After a warm up which consited of joint mobility and different variations of forward or back rolls (including rollin over a person, which was obviously CJ's idea :) ). After quite entertaining start, we moved to the main part of the session.
This time we did another 400 reps training. It was a "test drive" before the MIGHTY 400 reps, which will be coming very soon.

Here is what was done on Saturday:

Double snatch (2xKB) 20/15/10/5
Renegade Row (double count) 16/20/6/10
Push Up 10/5/20/15
Front Squat (KB's in rack position) 5/10/15/20

This was 1 set, we did 2 sets in total.
1st round looked like 20 x snatch, 16 x renegade row,10x push up, 5x front squat
2nd round 15 x snatch, 20 x renegade row, 5x push up, 10 x front squat

100 reps per exercise, 4 exercises = 400reps

It was quite interesting and surprising how hard push ups felt during the 2nd set...

The weights used - ladies - 2x12kg KB
Gents - 2x 16kg and 2x 20 kg

It was a hard session, I look forward to the Christmas Special this Saturday already!

Full Throttle Fitness

Saturday's 12:15 - 1:15pm
Balance Physiotherapy, 113 Gauden road, London, Sw4 6LE

To find out more join our CJS Fitness Facebook Group

Monday, 13 December 2010

The Beautiful Struggle: Kettlebells & Crohns Disease

The Beautiful Struggle: Kettlebell & Crohns Disease

Foreword By Coach Cj Swaby

I first met Jane Maddern at Body Power 2010. I was heading up part of the Team that represented The International Kettlebell And Fitness Federation, along side Rannoch
Donald, Jonathan Lewis and of course, Steve Cotter.

What struck me about Jane was that she was one of the few in the crowd of muscle men and body beautiful women that stepped up and took on the Kettlebell Competition that the IKFF and put down.

Not only did she take it on, Jane won the challenge. What was remarkable was that she was new to Kettlebells and had limited experience. What was even more remarkable was her personal journey that I got to know as I coached Jane for the IKFF Certified Kettlebell Trainer Level 1 course.

Read on and be amazed, Jane is an inspiring and phenomenal young lady and a testament to the human spirit, she is only now just realising the amazing amount of strength an potential that she posseses. In short, SHE ROCKS!

By Jane Maddern, IKFF CKT

What is Crohns Disease?

In simple terms Crohn’s disease is predominantly an inflammatory bowel disease. It ulcerates the colon or the intestines, possibly both. It becomes very difficult to live a ‘normal’ life, mostly due to the severe abdominal cramping , bleeding and diarrhoea.
Crohn’s can also attack your body’s systems in different ways. It can inflame other parts of your body including your eyes and joints, plus it has many, many side effects as you don’t absorb all you should from your food intake as it is rapidly passing through your system.

Crohn’s Disease: A Personal Perspective

This my experience. I admit , I had the typical lifestyle of getting up, no breakfast, going to work, sitting at a desk all day, coming home, watching TV and eating rubbish meals in the evening. It was shortly before my 25th birthday that I started to suffer from cramping in my abdomen. Shortly after that the diarrhoea started and it felt like for over a year it never stopped. Test would prove conclusively that I had Crohn’s disease.

This was the pattern that shaped my life for the next five years. I would take Pentasa (an anti-inflammatory drug for Crohn’s) but every so often suffer bouts of diarrhoea and cramping regardless. Often I would be in so much pain I couldn’t even stand. I would attend hospital appointments regularly to have my inflammation levels checked, which we always high. I tried to live a normal lifestyle, although there were foods I had to avoid. I cycled regularly, but my energy levels were low and I always felt drained.

Hitting The Wall

I was in my 30th year when I got really sick. It didn’t start like my other bouts; I had diarrhoea but no cramps to start with. Then came the ulcers. Firstly in my mouth, just one or two, then my whole mouth; from my tongue, throat, into my stomach, colon, intestine and all the way through my entire system. I couldn’t eat solid foods at all. It became impossible for it to pass through my body. Things got really bad. I expected my legs to become weak due to the lack of nutrition but it even became too painful to walk. In a matter of weeks I couldn’t feel my legs at all. Neither one of them. This made simple things like getting in and out of the bath interesting! My legs were black and blue, my feet and joints swollen so badly that I actually could only feel horrific pain in them but no real ‘feeling’ apart from that.

The inflammation then attacked my spine shortly after. I could not lie down in bed at all and had to be propped up by pillows. I can’t even now describe the agony I was in. My spine is now off to one side at the top and twisted near the bottom. As if all the joint inflammation wasn’t enough to cope with, my internal organs were a disaster area. I had lost three stone in weight, my hair was falling out and my finger nails fell off. I soon began to pass blood, at first just a little bit, but it soon became a scary amount. I vaguely recall an ambulance arriving to take me away, I was given blood, morphine and made ‘comfortable’.

Working It Out

I weighed about five and a half stone I don’t think I ate solid food for over three months. I just drank these foul tasting supplement drinks which were full of nutrients. I began to be able to eat again, only rice and eggs at first. Just tiny amounts. Bland foods, but WOW! To me it all tasted amazing. I chewed my food for possibly the first time in my life instead of just gobbling it down in front of the TV or running out of the house. I chewed it. I tasted it. I took my medication.
I spent three months in a wheelchair then a walking frame. Finally I progressed to cruthes, which felt like freedom! It took me pretty much the whole year to walk again, a bit longer to get the strength in my legs. I couldn’t lay flat in bed for over two years. It was impossible for me to sit up in bed in the mornings, I used to get to the side an roll out! As for my spine, well that remained painful and uncomfortable for the next six years.

I took my medication for a few years after this scare. But I hated the thought of being on it forever. The steroid I sometimes took made me feel disorientated. I also felt zapped of energy most of the time. It took all my effort just to spend the day at work and often I would come home and fall asleep. The anti-inflammatory drugs , I stopped taking about two years ago, much to the annoyance of my consultant. I found I could cope without them, still suffering from cramps, occasional bouts of diarrhoea. I would go to hospital check ups every three months, with regular blood tests that always still showed a high level of inflammation in my system. I could never take anything for the pains in my joints, as all the arthritis medication would have affected my Crohns! Further tests would show it was my entire colon that was ulcerated and nothing could be done about it.

In the summer of 2009 I had a bone density scan. The bent form of my spine (as you may have guessed) was officially given the name of Spondylosis, I also had the onset of Osteoporosis, my spine was beginning to slowly degenerate. Now wonder I was still in pain! I decided I needed to help myself.

The Beautiful Struggle: Kettlebells, Crohns & Life

I talked my best Friends into starting Kettlebell training programme with me. We started once a week, go through all the basic moves, swings, cleans, presses and some bodyweight movements. It was challenging. I’d not really done any exercise for quite some time. But, I found I really enjoyed it. It was fun and I felt like I was achieving something. Oddly I felt more energised! I bought some kettlebells from Wolversons Fitness to keep at home and started using them once a week as well as doing our Thursday sessions, which were progressing with Kettlebell Windmills, Squats and other Kettlebell exercises.

The difference was gradual, in fact it took a food few months of hard work, but, one day it occurred to me something was different, I WASN’T IN PAIN anymore in s my spine! My exercises were helping strengthen my muscles and support my joints. I was astonished, blown away that this metal ball with a handle could do so much for me. I felt stronger everywhere. My stomach was also feeling the benefit of these movements from picking up shopping and moving boxes at work. Sitting up in bed is a doddle these days, but I don’t take it for granted.

In May 2010, I was due another hospital appointment and for the first time in a long, long time i felt fit and well. My Doctor opened my folder to look at my blood results. “You have no inflammation showing in your blood?!” He asked how much medication I was taking and I replied “None!” Of course he tried to tell me I should be on the medication, but it was pretty hard to argue with the facts. The facts were plain as day. For the first time in twelve long years I had NO inflammation markers. I was singed off for a whole year.

A Miracle At Work? No. Not Really

I changed my lifestyle. I exercise regularly, at least five times a week. I eat well. Lots of fresh vegetables and fruit, and I’m not on ANY medication despite my condition. I just tried and tested things and found what worked for me. Obviously when I first tried stuff out it was just little portions. Sometimes well cooked through. Now I know I'm not as damaged inside (hopefully everything is healing, well it must because I'm not bleeding or doubled over in pain) I eat raw spinach, carrots and other raw stuff I couldn't manage to tolerate at first. This could be temporary, but only time will tell. But I can say with certainty, this is working for me. I didn't ever like what I was told at the hospital... They'd have me believe I'd not walk properly again, I'll end up with a colostomy bag!

At Body Power 2010, I met the IKFF team, and Coach Cj Swaby from CJS Fitness. Cj Swaby coached me on Kettlebell training and encouraged me throughout the summer, and in October 2010 I passed the IKFF Certified Kettlebell Trainer Level 1. A great personal Victory for me. I could rant on forever about how to some people this all seems just a little like too much hard work and chomping down on steroids, sitting in front of the TV with a takeaway, ready meal, or a pint of larger would be a whole lot easier! But, my experience of life tells me nothing worthwhile is easy. Challenge everything!

Jane Maddern, IKFF CKT Level 1

Tuesday, 7 December 2010

Hoop Dreams: U19 South East National Basketball Tournament

Hoop Dreams: U19 South East National Basketball Tournament 2010

Foreword by Coach Cj Swaby

A few weeks ago my nephew Jak Ryan-Hall broke his wrist in a Basket ball match. At seventeen years of age and a towering six foot four, Jak’s position on the team is as a ‘Small Forward’. A week later he was asked to adopt a different role, that of Team Coach for Worthing College, when the School’s teacher was unable to attend the Championships.

As team Coach, Jak headed up a bus load of seventeen to nineteen year old young men, with nothing to guide him but his own experience, a game plan, and a belief in the ability of the team around him. As a Coach I was impressed with the way Jak utilised his knowledge and experience to modify his game strategy to maximum effect, as an Uncle I am proud at the impeccable way Jak Ryan-Hall lead his team, and stepped up to face a potentially daunting challenge. Here is Coach Jak Ryan-Halls account of the U19 South East National Basketball Tournament 2010.

Hoop Dreams: U19 South East National Basketball Tournament 2010

By Coach Jak Ryan-Hall

5:30 Am. That’s the time I woke up to Coach a Basketball tournament for the first time in my life and I was nervous. I had only ever been a player before, but never a Coach. I was still excited because I still wanted to lead the team to victory. We were competing in the Under 19 South East National Tournament. As we arrived we heard that one of the favourites of the tournament, Kingston College, had pulled out. As we observed the other Basketball teams in action I thought we had a good chance at winning.

Game One: Bringing The Heat

So our first Game was upon us VS Chichester College. The game plan was to ‘Run and Gun’ because their team lacked in athleticism and we had plenty. On defence we played pressure defence on their Point Guard and normal man-to-man defence on the other players. Immediately we were causing havoc on defence. The Point Guard turned over the ball and we had our first Points. We then got a steal and had a ‘two- on- one’ situation which we finished comfortably. Our defence was strong and they barely scored in the opening minutes. However, frustratingly we didn’t either. We had good ball movement, open 3 pointers and penetration to the paint. But we couldn’t finish. Slowly the opposing team started to fight back and we were only up two points with 3 minutes left on the Clock.

I called a Time-out to stop the bleeding. I switched the offence to an isolation ‘pick and roll’ on the wing with our Point Guard and Shooter. It was extremely effective. We were left with open shots, drive to the baskets and we began to pull ahead. They couldn’t handle a ‘pick and roll’ between two players who could drive, shoot and were quick. And when they tried to bring help from the weak side it left a shooter in the corner. We pulled away with the victory!

Game Two: Getting Burned

Our Second game saw us playing a Strong Richmond team. In the game before they tore apart their opposition with offensive boards and steals. So I opened with Two Point Guards, Two Power Forwards and one Centre so we wouldn’t be beaten on the boards and with the two Point Guards, we wouldn’t get the ball turned over. It worked a treat as we scored 9 points without reply. We dominated the boards and their Centre didn’t have a glance at the Ring. Their Small Forward kept driving and was drawing fouls and knocking down his Free throws. This got our Players into ‘Foul’ Trouble so I had to make some forced substitutions. With two of our big men on the bench we were forced into a smaller line up which worked in Richmond’s favour.

With two minutes left on the clock and our starters back on the floor in foul trouble we were in for a tight finish. They moved the ball well on offence and had an open 3 point shot. They knocked it down. We were down by one. With 30 seconds left we got the ball in play quick and pushed it down the floor. Our Point guard took an ill-advised deep jump shot with 20 seconds on the clock and 14 seconds still on the shot clock. Fortunately he knocked it down. We were up one. Their Coach took a time out. I put the team in a man to man defence and told them to put themselves in a help side position if their man didn’t have the ball. I emphasised the importance of ‘boxing out’ and how we want to force them into a jump shot. We came out of the time out and there was 20 seconds on the shot clock. They kept on trying to penetrate but couldn’t find a gap. They tried posting up but with 3 big men on the floor it wasn’t working. With ten seconds left I felt their panic from the sidelines.

With four seconds left they found a shooter just inside the 3 Point line with less than a meter of space. He raised up and pulled the trigger. The ball seemed to fall for an eternity. The whole building took a breath. But the ball bounced on the ring and off again. Our whole bench were on the verge of celebrating when their Centre rose up above all of our players and got a tip in just before the buzzer. I was in disbelief. I was also mad because I emphasised rebounding. However, I hid my frustration and gave encouraging words to the team. We now needed a victory in the next game to go through to the Quarter Finals.

The Semi Finals: Out of Hell’s Kitchen

Our deciding game would be VS Queen Marys. I’d seen that they had a good shooter from their previous game so I set up a 4 man ‘box defence’ with the remaining player man marking the Shooter. This worked well as we held them to only a few points and their Shooter barely touched the ball. We were also shooting well and getting offensive rebounds. Their Coach took a time out and I was happy with my team so I kept it the same. Queen Mary’s came out with their Shooter playing the Point Guard position. He was a very Good ball handler and created his own shot. He brought his team level in points by himself. We couldn’t handle him defensively but we were knocking shots down on the offensive end. Our Shooting began to find his stroke. It became a two man game. Their player would go to one end and make a very tough shot but then Our Shooting Guard would respond immediately. The game was tied so we went to over time. With 18 seconds left the game was tied. I set up a play for our Shooter. He got open with 7 seconds but got double teamed so gave it up but got it back immediately. With 5 seconds left he was working immensely hard to get open but couldn’t. With 2 seconds left he was forced into a fade away, turnaround 3 Pointer with a hand in his face. But amazingly he made it. Our team sprinted towards him to celebrate. I was relieved. We were through to the Quarter Finals.

The Quarter Finals: The Inferno

Walking around the building I was receiving recognition for my Coaching skills and the Teams Success. We were all feeling good about ourselves and started to get confident that we could win this competition. Our shooter, Louis Harris, was receiving lots of recognition for his game winner and his play throughout the Tournament. Going into our Quarter Finals I felt confident, the team felt confident and we had a swagger about us. We knew little about our opponents Thornton. From the tip we were on the back foot. Our man to man defence wasn’t working because they were too quick for us. They were brushing our players of and also getting easy points in transition. I called an early timeout and told the team to play with more passion. We were playing as less of a team and with no energy. I also switched our defence into a ‘2-3 Zone’.

Coming out of the time out we showed little signs of improvement. Our team was paying selfishly and not utilising the shot clock but throwing up tough, early shots. The crowd was bigger in this game and the players all wanted to be the best player. I feel they were jealous of the compliments our shooter was getting. I had to make substitutions. I brought in a shooting guard and a Centre. I hoped they would bring energy and the rest of the team would feed of it. It worked a charm. They started driving and not settling for the outside jumper and the others followed suit. They stopped the transition points and we began to dig in to the lead. With 4 minutes left we trailed by nine.

A quick three points and some good defence gave use the ball and only down by six points. Our Small Forward drove and drew a foul. He knocked one of two free throws and the lead was only five points. They moved the ball well but our defence was up to the challenge. We forced them to use their whole shot clock and shoot a bad shot. We then put the ball into our Power Forward who done a great spin move to put us within 3. However, Thornton pushed the ball and found an open shooter in the corner who nailed the shot and got the foul call. With a minute on the clock and down by six I called a time-out. I set a play for two picks at the top of the key with both screens rolling to the basket.

I told the team to try and get a quick to and they play full court man to man. They executed the play in a short time. This gave us plenty of time to pull pack the lead. We then played tight defence. Thornton were trying to run the clock down. 15 seconds into the shot clock we got a steal and a layup. We were down two with 35 seconds left. All we needed was to play good defence and force a poor shot then we would have the ball with ten seconds. They ran the clock down right to the last second and pull a wild 3 pointer. They made the shot. That crushed our dreams of a comeback. We got the ball and pulled a quick shot before the buzzer sounded.

Coach Jak Ryan-Hall Sends Word

Although we didn’t win the tournament I feel it was a fantastic experience. Coaching ten 17-19 year old boys wasn’t easy, but once they understand you know what you’re talking about they respect you. I feel that any player wanting to improve their game should try and get some coaching experience because you learn certain aspects of the game you may not appreciate as a player. It also helps you leadership skills. I believe that this experience has helped me become a better player and am glad that I have done it. As a result of my performance Coaching the U19 boys team, I have been asked to coach the U19 Girls team in the South East National Basketball Tournament on December 9th 2010.

Monday, 6 December 2010

Full Throttle Fitness WOW# 38 (Workout Of The Week)

By Coach Cj Swaby

Its been a long while (well, since the summer) that the "j" in CJS Fitness represented at the Full Throttle Fitness Class, but this week school was in session as Physical Education Teacher and Strength Coach, James "The Real Deal" Bower, put the class through their paces. Here's how it went down.

Full Throttle Fitness WOW#38

Warm up: Joint Mobility & Dynamic Movement

Section One: James Bower
Four bodyweight stations, working in pairs on each station.

1)Pistols (one leg squats),
2)Handstand push ups,
3)Tuck plyometric jumps over hurdles
4)Rope climb.

Alternate back and forth until each person has completed 10 sets on each station. Perform 3 reps per set.

Sounds simple right? try it!

Section 2: Coach Sabina Skala

Jacobs Ladder

10 swings 1 travelling burpee
10 swings 2 travelling burpees...etc up to 10 swings 10 travelling burpees

There isn't much to this one really, but the pieces sums up coach Skala perfectly. Simple, but brutal!

We threw a few other things in the mix at the end of the session , check out the video below to see what else we got up to.

Full Throttle Fitness WOW #38 (Workout Of The Week)