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November – December 2011 Issue

Table of Contents

Kettlebell 101: Hook Grip......4 L3F Kettlebell Workout of the Month: David Devito


L3F Kettlebell Athlete of the Month: RJ R.10 Vanderized Alternative Recipes ....12 Quote from the Rock: Keeping Score...14 Level Three Fitness Kettlebell News.15


Level Three Fitness Kettlebell Gym is now open! People can now enjoy this high octane, high intensity, highly effective, simple yet intelligent and highly progressive Strength and Conditioning training system that Level Three Fitness preaches.

This magazine has one focus and one focus onlythat is to educate people what Level Three Fitness Kettlebell Training is all about. You can use and apply the principles here at the gym or at your own household. The training system is unique because it is simple enough for a layman to understand and to use but at the same time can pose as a great challenge to high level athletes. The Level Three Fitness Kettlebell System was indeed created for absolutely everybody: Beginners all the way to competitive athletes.

I tell each student to ALWAYS have the mindset of learning and not only to have a good workout. Understanding what Fitness is and what it takes to be REALLY fit is as important as being “FIT” itself. I highly recommend for you to view the Level Three Fitness E-Zines as a resource. This way it can serve its purpose and that is to supplement your knowledge of how to REALLY use a Kettlebell. You won’t find any Kettlebell Hammer curls or Kettlebell Tricep extentions here, Level Three Fitness ONLY uses LEGIT and EFFECTIVE kettlebell movements that should provide you fitness benefits.

I noticed a lot of people sending me e-mail questions about Kettlebell training and other related Kettlebell questions, I believe that posting my answers to these messages will be the most efficient way of spreading the word out to us Filipinos. So if you have any questions or any comments, feel free to send an email to and I will be happy to post sensible questions to the following issues of this electronic magazine.

Enjoy the magazine! Timothy Ayson ISSA SET, SMAC; WKC FT, S&C , SC Level Three Fitness Head Trainer


Basic Kettlebell Information: The Kettlebell and Hook Grip discussion

What is a Kettlebell? A Kettlebell is a cannon-ball shaped weight equipment that has a handle at the top that resembles a Kettle. Kettlebell lifts triggers your body to make it function as a WHOLE unit. As a result, you will be hitting ALL areas of fitness, from stamina to strengtheven flexibility. This is dramatically better compared to the exercise machines that you see in commercial gyms. Primary reason is that it promotes WHOLE Body synergy with the use of TRUE movement. Main benefits of using Kettlebell: 1. 2. 3. 4. 5.

Improved lumbar health Improved Hip Mobility Improved strength Improved Endurance Carry over increased flexibility

Kettlebell: One of the Best tools around despite the superiority of this tool, the effectiveness will only depend on HOW you use it. Kettlebell training is not a fad, it is as real as you make it to be.

What is a hook Grip?

One of the most common mistakes of people when they lift a kettlebell is gripping it with what we call the “Death Grip”. This grip is identical on how you would grab a barbell or a dumbbell. This is completely incorrect. What should be used is called the “Hook Grip”.


The Hook grip is a gripping style that is used by Kettlebell lifters in order to preserve fatigue and promote efficiency in lifting techniques. Primary reason for you to use this gripping style is because you want for your hands and forearms to be as relaxed as possible on the swinging motion itself. Take note that I did not say that you should be relaxed on the top portion or bottom position of the swing. Kettlebell sets are mostly timed sets or relatively high reps, so you want to preserve as much energy possible to survive a set. Regardless what lift you are doing.

I noticed that L3F athletes became stronger in other exercises that require gripping after practicing the hook grip for a number of weeks: Bent over rows, Pullups, Chinups and Deadlifts. This is a testament of how good this grip is.

One thing to note is that Kettlebell Hook grip is different from Olympic Lifting Hook Grip. The Kettlebell Hook grip is done by you placing your thumb over your index finger thus creating a “hook�.

Apply the correct grip to your Kettlebell Lifts and you should be able to improve your numbers.

Death Grip: Incorrect


Hook Grip: Correct

Level Three Fitness Kettlebell Workout of the Month

1. Repeat sequence 3 times: 30 Pushups 30 Squats 20 Closed Grip Pushups 20 Closed Stance Squats 10 Clap Pushups 10 Jump Squats

2. Half Snatch 1minute per arm 6-10 minutes (reps per minute depends on the athlete) st


3. Double Cleans 3 sets of 3-5 min: 1 set 8rpm, 2


set 10rpm,3 set 12 rpm

4. Renegade Rows 10 reps/arm superset with 100 sprint Jump Jacks Repeat for 3-5 sets -

This workout should be finished in less than 40 minutes. If you are having a hard time, contact us to check your form in person.


Kettlebell International Athlete of the Month: David Devito David Devito is one of the best Kettlebell lifters in Asia. He is the first man to attain the Candidate Master of Sport rank by the IKFF and ISKFA. He is also the proud owner of one of the coolest Kettlebell Gyms in Singapore...Kettlebell H.I.T. Indeed, this guy is the REAL DEAL. Level Three Fitness Kettlebell Magazine is damn proud to make this Kettlebell lifter to be the very first man to be interviewed in this Electronic Magazine Series.

Hi David, tell us about your exercise background before you did your very first Kettlebell Swing. As I have always been very active in Fitness, I am always constantly looking for new Training /challenges. Prior to my very first kettlebell swing,Ii was into Running, Strongman Training and High Intensity Training.Basically endurance and strenght. I still do all these even after that very first Kettlebell Swings

What made you pursue to excel in Girevoy Sport (Kettlebell Sport)? Kettlebell Training or Girevoy Sport requires a lot of focus as it is not only an endurance sport, this sport requires a lot of technical attention to small details /movements. The aim is to be as efficient as possible and that really fascinate me. It is about focusing on each and every repetition throughout the entire 10mins. I just love challenges like this so that is why I got hooked to Giveroy Sport.


Describe to us the core training principle of Kettlebell H.I.T.?

Oh!, that is simple,..Train Safe and Train Hard!!

What is your Favorite Kettlebell lift and why? Honestly, I find them all ( Jerk, Snatch and the Long-cycle ) very fascinating. They all require different techniques, different sequencing of muscles, breathing and all 3 lifts are equally challenging in my opinion. I like them all so I spend time training for all 3 lifts.

What can you say to Kettlebell Athletes who want to pursue this wonderful sport? Well, I would have to tell them first to be patience when it comes to learning the techniques. Watching Youtube videos is not going to give you the skills. You might have a brief idea on how the movement is like by watching youtube,..but not the finer details like breathing, learning to use your body as a structure, and pacing. I would highly recommend that if anyone is really serious, get yourself a Coach.


Any tips to other Kettlebell lifters in the Philippines who want to pursue to get the Master of Sport Rank? Getting the Rank of Master of Sport?? Dedication and Hard work. Well, one have to be dedicated enough first to want to go through the journey as it is not an easy one. You need to be 100% committed. ( In training, in rest and in nutrition.) It is a hard journey but not an impossible one. Again, I would highly recommend getting a Coach to Guide you, as only they will know the training process and what kind of training to prepare you for the rank of Master of Sport.


Level Three Fitness Athlete of the Month: RJ. R.

L3F Kettlebell Athlete of the Month: RJ R. RJ R. has been a L3F Kettlebell athlete for almost 11 months now and he has already lost over 45 pounds. He has the aim to loose 60 lbs which means he is 20 lbs away in achieving his goal. He is also looking to excel at Penathlon Kettlebell Sport and Girevoy Kettlebell sport.

Give us a brief background on why did you shift to Level Three Fitness Kettlebell Training.

Before, I tried commercial gym training, running, boxing, and ultimate frisbee with goals of losing weight and gaining strength. Then, I learned about the benefits of kettlebell training and was instantly eager to try this sport which initially, I thought of just supplementing my mobility and strength in playing ultimate frisbee i.e. high jumps, speed, and body reaction. I found Tim through Google typing Keywords "KETTLEBELL TRAINING PARANAQUE" and tried his L3F program. I enjoyed my free trial. At first, I thought I can easily breeze through it but when he let me perform simple push ups, I remember I was only able to do ten and those ten reps were really exhausting. Tim discovered the weakness and developed programs for my improvement. From just being a supplemental training, Kettlebell has become one of my current sports. Aside from that, it perfectly combines with the Level 3 fitness developed by Tim. I must say I enjoy doing these sets since before I just saw them being done by fighters in UFC countdown or HBO 24/7,and now I am already the one doing it!

What is your Favorite L3F Kettlebell Lift and why? Kettlebell jerks. It's a whole body and very efficient workout that constantly challenges me to train in L3F gym with the main goal of completing the rank 1 10 minute set of 24 kgs.

What do you think of the whole Level Three Fitness Kettlebell Training System? L3F do not just offer kettlebell training, it offers KNOWLEDGE to its athletes on intelligent progression. This intelligent progression offers clear measurement of every athlete's performance (You will learn that when you'll have your trial with Tim). Everytime I train inside the gym, I constantly challenge myself to do better from the previous session same with the other athletes who train alongside with me.

What are your short term and long term goals?


Short term goals: 1.) To lose weight 2.) To improve upper body strength and mobility 3.) To be able to run 42km on the next Condura run 4.) To earn Rank 1 24 kgs kettlebell jerks and LCJ

Long term goals: 1.) To earn my CMS in the kettlebell sport. 2.) To have knowledge on the right approach on being physically fit

RJ R Any advice to a person who want to take on the challenge of Kettlebell lifting? Kettlebell lifting is 25% strength, 25% technique and 50% determination.

What can you say to people who claim that they do not have the time to exercise? Joseph Pilates once said "Physical fitness can neither be achieved by wishful thinking nor outright purchase." Exercise does not only help us stay fit but also stay young. We do not stop exercising because we grow old - we grow old because we stop exercising. And remember, sweat plus sacrifice equals success.


Vanderized Alternative Recipe of the Month: Breakfast Steak Bulgogi

"Alternative Dishes For your Cheat Days" This dish serves as an "Alternative" to your Cheat Day "NOT" a solution for your everyday calorie intake requirements. Here's a simple dish you can easily do in a few minutes or in advance. This is the Asian version of “Steak and Eggs�

Breakfast Steak Bulgogi Ingredients: 1/4 - 1/2 K breakfast steak (Available at the Supermarket)

Marinade: 1 C Kikkoman Light Soy Sauce 2 Tbl white sugar 1Tbl brown sugar 1 1/2 Tbl sesame oil 3 cloves of garlic, minced 1/4 of a medium yellow onion, halved and sliced into medium moon shaped slivers


2 green onions including the white parts, finely sliced into small pieces 2 Tbl toasted sesame seeds 1/4 tsp of red pepper flakes or cayenne pepper 2 pinches of black pepper optional 1/4 tsp. of ginger, finely minced

Instructions Whisk all the ingredients together in a medium bowl except beef and onions. When most of the sugar has dissolved, add beef and onion slices to the bowl and massage the marinade with your hands into each slice of beef. Cover and refrigerate for 1 hour. To pan fry, place a few slices of beef in single layers and completely flat on a hot oiled frying pan and fry each side until cooked.

Kimchee Fried Rice 1 C cooked Red rice (you may add white rice if desired) 3 cloves garlic, minced 2 Stalk onion chives , finely sliced into small pieces 3 Tbl Commercial Grade Korean kimchee (ADE Food Products) 1 Tbl Sesame oil 1-2 Eggs (on top of the rice) salt & pepper (to taste)

Instructions Pour the oil into the frying pan or wok and turn the heat to medium. When oil starts to shimmer, add the garlic. saute until golden brown then add the onion chives and kimchee. Cook, stirring occasionally, until the kimchee is heated through, about two minutes. Add the rice. Stir well until the kimchee is incorporated.Put the fried egg on top. Enjoy!!! *Remember: Sodium, Sugar, & Fats makes food taste great so use it on your own discretion.


Qutoes from the Rock: Keeping Score

A disciplined athlete will always have a training log containing the, reps, sets, weight on EVERY lift they perform. They also log how they feel during each workout. Some keep nutrition logs diligently listing down what they eat, how many calories as well as their reactions to different food and supplements. Others focus on keeping their weight in check while some would measure their body stats periodically to track their progress - or lack of it.

This discipline is applicable in the corporate world as well:

In corporate terms, we call this a thermostat or a balanced score card. It is a set of metrics we measure against to see whether the company is going in the right direction or not. We do not simply wait for the year end financials but instead, we monitor often enough in order for us to make shifts in strategy mid-stream if need be. I guess we do the same for our training and nutrition which is really part of what guides us as we navigate towards our end-objectives

In training, you should not just workout just for the sake of working out, have a plan. Follow an intelligent program. Know why you are following such program, know why you have these exercises in your program, know what each and every movement’s purpose. Learn! This way, you will make sure that you are going to the right direction towards your short term and long term goals.

This advice is simple yet taken for granted by most people. Don’t be one of them.


Level Three Fitness Kettlebell News

New Videos: Click on the images to go to the video L3F Workout – Men : #1 WKC Penathlon Move: Cleans – 6 minutes Multi Switch

#2 WKC Penathlon Move: Half Snatch – 6 min Multi Switch


#3 Prowler Complex

L3F Workout – Women: # 1 Work Capacity Builder (for beginners)


#2 Sample Metabolic Booster Workout

#3 Leg Strength Endurance Builder


More videos Available! : 11 workouts for 11/11/11

Diary of a Wimpy Kid pt.1

L3F 50

2 New Bootcamp sessions!

L3F Training is back with a vengeance! Gut check wednesdays and Saddistic saturdays have spawned another two L3F Group sessions: The All Female Fat Loss Bootcamp and the L3F Kettlebell Sport Foundation Training!

What are these sessions like?


L3F Gut Check Wednesdays – Want to stimulate your midsection? Let L3F show you how and why all of the things you have been doing pales into comparison what L3F Gut training is all about. Schedule: 8:30pm – 9:30pm every Wednesday

L3F Saturdays – For the fitness enthusiasts who wants to know what L3F training is all about. Its freaking fun and challenging at the same time. Schedule: 5:30pm – 6:30pm

New Bootcamp sessions: All Female Fat Loss Bootcamp – L3F training ramps up your metabolismDRAMATICALLY. Want to loose fat and have a fun workout at the same time? This is perfect for the ladies who want to loose that post pregnancy weight, for those who are preparing for their wedding, to those who


want to look good in a bikini or for a woman who just want to be as lean as possible. This is the place to be. Burning fat and toningthats the name of the game. Schedule: Saturdays 4:00-5:00pm

L3F Kettlebell Sport Foundation – Want to learn how to lift a kettlebell the right way? Want to improve your Kettlebell sport numbers? This is the place to be. Schedule: Saturday 11am -12noon

Time slot summary:


Gut check wednesday: 8:30pm – 9:30pm All Female Fat Loss Bootcamp Sat 4pm-5pm L3F Kettlebell Foundations: Saturday 11am – 12 pm L3F Saddistic Saturday: 5:30pm – 6:30pm 300 for non members FREE for members!

L3F Kettlebell Shirts now for sale!

L3F Kettlebell Gym Logo

Death By Burpee Shirt


Your chance to have these cool shirts for 300 bucks each! Available in black or white. Sizes XS,S,M,L,XL,XXL.

Price: 300 (excluding Delivery) Long Distance Purchase: Payment via BDO deposit Delivery via LBC Or you can just visit us and get your free Level Three Fitness Kettlebell Workout with your FREE trial session.

Order now! SMS: 099999-88-533 Email:


L3F E-Zine November - December 2011  

The very first Electronic Magazine of Level Three Fitness!