Yin and Yang Kettlebell Workout # 5

The Turkish Getup (TGU) and the Kettlebell Swing are know as the “Yin and Yang” of the Kettlebell world. The TGU is slow and powerful while the swing is fast and explosive.

This workout is 10 rounds of:

  • 1 TGU (each side)
  • 15 swings
  • 5 Push ups
  • 5 goblet squats
  • Rest 1:00 between rounds

How Knowledge Is Holding You Back

Many people miss out on amazing opportunities because they think they already have all the knowledge they need in order to be successful…

A fitness challenge works not because of the knowledge you gain but because of the Action you take!

“Flow-Rida” Kettlebell Workout #4

This workout is a 30-min Kettlebell workout made up of 3 different parts. I am also introducing something new in part 1 which is a Kettlebell Flow…

Part 1 (Flow)

7-Min As Many Round As Possible (AMRAP) – 5 presses + 5 Squats + 5 Thrusters (Each side)

This is intended to be a kettlebell flow. This means that you don’t set the Kettlebell down (if possible). In other words, do 5 Kettlebell press on right, after the last press the kettlebell should be in the rack position. While the kettlebell is in the rack position, complete 5 Kettlebell squats. After the 5th squat begin thrusters (front squat to push press). Then switch sides using a “swing switch” (if possible). For this round record the weight used and how many rounds you completed before you set the kettlebell down.

Rest 1:30

Part 2

8-min AMRAP – 6 sprinter deadlift (each side) + 8 Bent over row (each side)

For this round, record weight used and the number of rounds completed.

Rest 1:30

Part 3

10 Kettlebell Swings on the minuet for 10-minutes

This is the workout finisher! It is 100 swings in 10-mins. Use a heavy kettlebell that allows you to have good form for all 100-reps.

The Reason Your DIY Workout Plan is Holding You Back

Imagine this, you wake up one morning to find yourself living in a world very similar to the world seen in the movie, The Hunger Games

You hear a knock on your door, suddenly you find yourself being herded by armed guards into the town square for the annual reaping event. Surrounded by thousands of other people, you watch as the District-Escort reaches her hand into a glass bowl filled with thousands of pieces of paper. As the escort reads the name on the small piece of paper you are horrified to realize that your name has just been called…



You have just been chosen to represent your district, but instead of competing in a “hunger games” type of event you have just been chosen to get into the octagon.

Yes, you have just been picked to get into a cage and fight in your underwear against a person from another district in front of all your friends, family, and all the millions watching on pay per view…

Hunger Games

You have just been picked to fight inside a cage.

If that’s not scary enough, you have now just realized that this is an extremely dangerous endeavor, you might break your arm, or jaw or leg, or eye socket, you might even loose a few teeth or worse, you might even receive irreversible brain damage, HELL, there is a possibility you might die…

And for argument sake, lets say that you have very little experience fighting, other then the one small shoving match you had in middle school. In other words, you have just been chosen to do the impossible.

There is however one small glimmer of hope, you have 1-year to train.

Ok, let’s review. You have zero fight experience and in 365-days you will be locked in a cage with another person looking to inflict on you, a massive amount of pain.

What are you going to do?

Well you really only have two options:

  1. You can hang a heavy bag in your garage, watch a bunch of You Tube and Instagram videos, and get together with your buddies and teach yourself how to fight.


  1. You can join a top-notch fight gym that has years of experience taking inexperience people and turning them into world champions.

Which option do you pick? Well given this scenario, it is a no-brainer right, you choose option 1.


Option 2 is the only logical choice. If you want to learn how to fight as quickly as possible your best bet is to surround yourself with professional trainers and other fighters looking to better themselves. Call me crazy but, I can’t think of a better environment to learn how to fight then going to a gym/school that specializes in fighting.

Am I right?

Well in the health and fitness world way too many people choose “option 1”. There are many reasons why, but the most common is:

“I think I can do it by myself” 

Let’s address this reason.

“I can do it by myself” – If you find yourself saying or even thinking this, I am here to say, you are absolutely right! Just like in the “hunger games” story above, it is possible to teach yourself–you can get a membership to a big box gym, spend hours reading blogs and watching You Tube and Instagram videos, and you can even pester your in-shape friends for some fitness tips. If you do all this, you will make progress, because well, anything is better than doing nothing.

HOWEVER, just like the story above, your fitness results will most likely pale in comparison to the results you would have received, if, instead of going at it alone, you got professional help. Because well, you don’t have as much knowledge and experience as the professionals. In other words, you are choosing to reinvent the wheel!


Not to mention, why would you want to reinvent the wheel anyway?

Why would you want to spend hours a day reading blogs, buying books, watching videos, learning proper form, going to seminars, getting certifications, learning about nutrition, learning body mechanics, and creating workout plans, especially if you are not a fitness professional?

Again, I am not saying that you are not capable of acquiring all this knowledge, but the question is, do you really want too?

Let me give you an example, I am not a car mechanic. So, if my car breaks down, the first thing I am going to do is take my car to a trusted car-mechanic. Not because I am not capable, I have a mechanical engineering degree, there are numerous You Tube videos, and I even built a racecar back in college. So I am sure I could fix it, however, it will probably take me days, weeks, or even months to do the same job my mechanic could do in a few hours.

UNM FSAE, Garett Renon, Racecar

2005 – The racecar I helped build as my senior project

Why? Because I am not a car mechanic!

I haven’t worked on a car in over 11-years and I don’t have the proper tools! But more importantly, I don’t have the TIME to “figure it out”. I am too busy perfecting my own craft…

Wait, hold up!

Did you catch the word from the second to last sentence? The word- TIME?! Well I hope you did because TIME is all you have. Or as Bruce Lee said, “time is what life is made of”

Bruce lee quotes. Time

So if you haven’t figured it out by now, this entire post is about TIME!

Now ask yourself, between your work commitments, family commitments, social commitments, and other hobbies, how much time can you “afford” to spend learning about fitness? Before you answer, remember you only have a limited amount TIME and once it’s gone it’s gone, you can’t get anymore.

And don’t forget why your started your fitness journey in the first place, it was to get a particular result, right? Don’t you want that result ASAP?! Well teaching yourself will slow the process down!

So unless you are an aspiring fitness professional or fitness is you main hobby, why would you want to spend so much of your time learning (even then you should find a professional to learn from)? By allowing others to help you, you free up much more TIME! All this extra time allows you to be YOU. It allows you to be the best mom or dad, or best school teacher or restaurant owner, or soccer player, or the best husband or best wife or computer programer, or whatever it is that makes you, YOU.

So if you had to fight someone in 1-years time, I bet you would seek professional help, but what if you had 1-year to achieve your fitness goals?






The Truth about 6-pack ABS

6-pack abs…How do you get them? What are the best abs exercises? Are they made in the gym or kitchen? Do fat burners work?…

When it comes to abs there definitely seems to be more questions then answers.

Well fear not, because your search on how to get them has ended. I will tell you the truth about achieving that glorious 6-pack. But as you might have expected there is a catch, the answer while logical, is most likely not the answer you where hoping for…

Workout 3 “2, 4, 6, 8, who do we appreciate…”

This work out is a pyramid workout. It is 9 rounds total. The pyramid is 2, 4, 6, 8, 10, 8, 6, 4, 2, for example:

  • Kettlebell swings
  • Goblet Squat
  • Floor clean (each side)
  • Explosive Pushup

More detail:


Round 1 – 2 Swings, 2 Goblet Squats, 2 Floor Clean (each side), 2 explosive Push-up

30-sec rest

Round 2 – 4 Swings, 4 Goblet Squats, 4 Floor Clean (each side), 4 explosive Push-up

30-sec rest

Round 3 – 6 Swings, 6 Goblet Squats, 6 Floor Clean (each side), 6 explosive Push-up

30-sec rest

Round 4 – 8 Swings, 8 Goblet Squats, 8 Floor Clean (each side), 8 explosive Push-up

30-sec rest

Continue until you finish the pyramid

How to lose 60-lbs in 2.5 years (The Hannah Piper story)

Meet CKO member Hannah Piper who in just 2.5 years, lost over 60-lbs. In addition to the weight loss, Hannah has found a new love for fitness and is truly embracing her new healthy lifestyle. To learn more about Hannah’s transformation journey, read her testimonial.

60-lbs lighter and looking better than ever!

60-lbs lighter and looking better than ever!

Testimonial by Hannah Piper:

I had been overweight since I was about 13 years old. All through high school and college, I struggled a lot with very poor eating habits paired with hating exercise. Not a good combination! I would half-heartedly attempt to lose weight every once-in-a-while, but by the time I was over 200 pounds, it just seemed like too big of a mountain to climb. I was convinced that I was trying everything I could to lose weight, and nothing was working. In reality, I was putting in almost no effort and setting myself up for complete failure every time. It seems crazy to say this, because I consider myself a pretty smart person – got a 3.9 in high school and graduated college in a very demanding degree program. I did not lack intelligence. However, when it came to fitness and nutrition, I was really clueless. I had no idea the caloric value of the things I was eating, and I was really brainwashed by the “quick-fix” industry that we are in today. I thought that doing a few crunches and eating a few low-fat foods every once in a while would rid me of my 75+ extra pounds. It did not (shocking, I know!). So, that led me to being a 22 year old, 5’7 female weighing in at about 240 pounds. Not a fun place to be. I can vividly recall all the times I would go out with friends, envying them for having perfect bodies and being able to fit into size 2s at the mall. I hated the way I looked but was really convinced that I couldn’t change it.

CKO Seattle hannah piper

Putting in work at CKO Seattle

I moved to Seattle after graduating college to start a job in the aerospace industry. I had always been interested in boxing, and thought that I would check out some local places that offered classes. At this point, I had already started walking daily and trying to eat a little bit healthier (though, admittedly, I still didn’t really know what “healthy” was; instead of eating better… I was just eating less). I found CKO online, and was extremely intimidated. I would click on the website every few days, and try to convince myself not to be scared and to just try it. It took me probably a month to finally bite the bullet and sign up for a trial class. Going in for my tutorial prior to class, I was extremely nervous. I met Garett and he went through the basics with me and a few other newbies. Garett’s face when I tried to roundhouse kick for the first time is something I’ll never forget. He assured me, however, that I would get better in time (and I have!). 🙂 I was exhausted by just the warm-up. I left class that day and immediately called my mom to tell her that it was the hardest workout that I had ever done in my life. But… it was fun. It was something I could see myself doing without getting bored. So, I went back. I signed up for a membership that night and have never looked back. I can very confidently say that taking that trial class was one of the best decisions I’ve ever made. It set into motion a million other micro-choices that have made me a healthier, happier, and more-fulfilled person.

Team Renon 2014 10-week challenge

Hannah (back row, 2nd from left side) Spring 2014 10-week challenge

I continued taking classes, dabbled in some personal training, and eventually signed up for the CKO “10-Week Challenge.” The 10-Week Challenge absolutely changed my life. I learned everything that I had somehow previously missed about nutrition. I learned to read labels, to really be mindful about my food choices, and to question the fad-diet industry that runs rampant in the global discussion about nutrition. In 10 weeks, I lost 17 pounds and gained so much knowledge. In the 2.5 years that I have been with CKO, I have gone from 225 pounds to 165. I never thought it was possible, but it turns out that hard work and consistency really do pay off.

CKO Seattle 10-week challenge

Hannah’s progress after the 2014, 10-week challenge

I was sidelined most of 2015 with a pretty brutally painful lower back injury that I’m still dealing with today, but I would make it to CKO as much as my body would allow, and I’m finally getting back into the swing of things. I still struggle with nutrition; I love sugar and bread and I slip up like most humans. But, I have so many tools at my disposal now, and I know exactly where I can go to get the best, most fun workout that will kickstart my passion for being a healthier me. I owe so much to CKO and I am so incredibly happy that I found this place that has changed my life completely. Thank you!!!

Congratulations Hannah, your transformation journey has been amazing and inspiring. I am so glad that you gave us (CKO Seattle) a try back in August 2013. And, as I promised, your round houses did get better 😉 .