Yesterday evening I made the trek out to The Warrior Room in Milwaukie to check out two of the most prevalent workout trends of the times: 1) Kettlebells, those cast-iron handled weights that were introduced in the US from Russia (where they have been common since at least the early 18th century) in the early ’00s that have been causing weight loss aficionados’ hearts to flutter for their time-efficient, full-body exercise potential:
And 2) the increasing trend of economy-stressed people moving away from the expense of hiring a personal trainer in favor of participation in less formal, small group training environments like the Warrior Room, where a maximum of six participants work out in a two-car garage under the watch of NESTA Certified SAQ Specialist and ACE Certified Personal Trainer Ashley Jensen, who also keeps one eye on a video monitor of the house’s interior. Inside lives an elderly man (her partner’s grandfather) suffering from dementia for whom Jensen works as an around-the-clock caretaker, occasionally leaving her “warriors” to their kettlebell repetitions to dash inside and assist him.
It’s partly due to these circumstances that Jensen’s rates are low (eight one-hour sessions: $64, unlimited monthly pass: $96) compared to other workouts with that level of personal attention, though she also feels strongly that people shouldn’t neglect their fitness goals out of monetary concern. The class sizes (nine are offered each week, including one class for kids) help foster a tight-knit community. In the yard of the house they’ve created a community garden, swap healthy recipes, and support each other through monthly challenges and weekly competitions like sticking within daily calorie allotments or completing an additional number of reps of a certain exercise within one week’s time.
The one-hour workouts focus on kettlebells, which are used in swinging and lifting motions that engage multiple parts of the body simultaneously, often said to mimick the motions of manual labor such as farm work. One of the reasons it’s been so lauded is that it combines cardiovascular with strength building exercise, cutting down the length of time spent working out over all to achieve the same effect. Calorically, studies have shown it to burn at the same rate as running six-minute miles. As the American Council of Exercise (ACE) proclaimed:
Based on comparisons with data from previous research on standard weight training, the HR and VO2 responses during the kettlebell snatch routine suggest it provides a much higher-intensity workout than standard weight-training routines. Furthermore, the kettlebell snatch workout easily meets industry recommendations for improving aerobic capacity. “This is good news for people who are looking for a very good resistance-training workout that will also help them lose weight,” says Schnettler. “For people who might not have a lot of time, and need to get in a good workout as quickly as possible, kettlebells definitely provide that.”
The kettlebells are broken up with short circuits of the sorts of activities you’ll find in a boxing or CrossFit gym, from jumping jacks and burpees to jumping in an out of a tractor tire, or “slams”—literally slamming a long pair of thick, heavy ropes up and down on the floor. The exact routine of each class is different, but it’s all different kinds of kicking your ass. (To put it into perspective, if I were still training at a classical boxing gym, I would have smoked the 40-second circuits—boxers go for 3.5 minutes at each station. My current regimen of running an average of 25 miles per week, plus Bikram about once a week and 400 crunches more or less daily saved me from abject humiliation at the Warrior Room, but I had to punk out more than once and switch to a lighter kettlebell and half-assed more than a few “v-ups”—like a sit-up, except your feet and hands both shoot straight up to meet each other over your straining torso.)
It’s not that the exercise offered here is all that unique, but its class size and rather ad-hoc location are, as is the comradery among the (mostly women) who work out here. (One man who comes four or five times a week after not having exercised for 20 years is a favorite among his classmates; he’s lost 30 pounds and counting since joining two months ago.) After our workout we went out for a late dinner and drinks. Over and over the phrase “sense of community” kept coming up, and the proof was in the pudding. In no time at all we were cackling and telling stories and dirty jokes like old friends over rounds of beer and wine, something you might not do very often with your trainer under traditional circumstances. But for Jensen, demonstrating that you can find balance in your life—that old saw about work hard, play hard—is part of the ultimate point.
Finding a place like The Warrior may take a little more digging than a Google search—most of its participants seem to have come by word of mouth. But if you’re stuck making tough decisions about your finances, and gym memberships and trainers are near the chopping block, it may be worth it to pay a little closer attention to Craigslist, or the flyers on the community board of the grocery store.
More like this, please.
I highly recommend similar workouts at Portland Team Fitness at MLK and Fremont. Much more fun than the time I spend at an ordinary gym.
96$ a month is low? I understand costs however, having been a personal trainer and instructor. Kettlebell’s are nothing special or new but they have a place. Bluntly you could learn to do any of the movements with dumbells but whatever. Some people need to be couched, coddled whatever. Most people can really learn to implement a fitness strategy on their own with a little knowledge. In fairness,at least you didn’t go to 24hr Fitness Marjorie. You would not believe the retarded shit the “trainers” put horrendously out of shape people though. So, you have someone who is 50 ibs overweight, likely cannot do I pushup or situp (basic functional moves) yet you have them hitting a giant tire with a sledge hammer and lying on a Bosu ball like a beached whale flopping about? Brilliant. You should investigate Crossfit next Marjorie. That could be interesting. Good piece though.
Nice to see another fitness post, M. Long overdue.
96$ unlimited is low. Being in the biz, I see too many group exercise places over-promise, try and tantalize by giving staff fancy titles or are too bent on prematurely branching out over the city, all of which correlates to higher prices and crappier services.
Kettlebells are certainly distinct enough from dumbells to justify special instruction. No offense Showstopper but the idea of group exercise classes or tool-specific instruction might be lost on you if you feel either “couch or coddle.” If working out effectively (and smartly) on your own were that easy, gyms wouldn’t have such a high percentage of flounderers. Small group classes (and studios like this one) give people great guidance and a place to feed off the energy of others. Some people need that. A ton of people need that. Honestly, small group classes are the most fun and go by the fastest. These two qualities are really what can help most reach a world that pretty much hates exercise.
I go to these classes, and I can I can tell you Ashley is great! I love the motivation she gives… Each month is a new challenge, and she keeps me wanting more. My body wants more too, so I must be doing something right! If you want a good, no great, workout, low cost, fun comfortable atmosphere, and see results, then the Warrior room is the place for you!
The mission of the Warrior Room is to bring affordable and grueling work outs to our clients in small, personal group settings, ensuring individualized attention and safe and expert instruction without the lavish price tag of a private training session. There’s cardio. There’s strength training. Fat burning, Tabata and interval training techniques. Anaerobic. Aerobic. Body sculpting. Don’t be surprised to heft sand bags, heave a battle rope or throw a cast iron kettle bell in the air. This hardcore workout uses kettlebells and the TRX and includes strength and endurance elements that will challenge you every minute of the class. And, you’re first class is free! Sign up online at http://www.warriorroom.org.
Wow, Showstopper. Sounds like you have a problem with kettlebells, gyms and the trainers who work in them, people who don’t train solo, anyone who is overweight and/or out of shape, 24 Hr Fitness, crossfit, the Warrior Room’s pricing, and Marjorie’s writing. That’s quite a list- did I miss anything? Can’t help but wonder whether you should take a break from your solitary workouts to spend some time with a good therapist.
@ The Showstopper I have done CrossFit a few times. The last time I went, I tore my quadricep.
I am sorry to hear that Marjorie. I am not a particular fan of Crossfit. There is a overall theme to push people to try things they may not be ready for. @TSW, yes, kettlebells have different force curves, etc and take more time to learn to use correctly. However, I have used them myself and used them as part of the arsenal for my clients (personal instruction and fighters). Your points about small classes and instruction are excellent ones. Incidentally my intention was to type “coach” not “couch” which would have implied something entirely different. I have taught group classes, but in fairness if this is what you do, likely you are better at it than I am and it’s equally likely I have/do train people who are more driven than average (which is both easier and more challenging at the same time). I have trained on my own for the majority of the time, but you are correct in that being a minority. I like to get more personal instruction, to break down flaws, technique etc. Harder to do in a class. Finally, I must admit the group classes at 24 hr are well taught and fun. The views not bad either:). I only pay 25$ a month, and Quest and my other location are free so maybe i am a little out of touch with actual fees. Given the instuction, 96$ seems quite reasonable
Showstopper,
It’s entirely possible to effectively work out on your own. I can do it, I have a facility where people do it.
I endorse group classes for personal and professional reasons. I design and train one-on-one all the time and it’s nice to turn off that part of my brain and let someone else structure something I can just perform and not ponder too much. Plus–and maybe you see this as a fellow trainer–the one-on-one setting can foster complacency. Clients approach sessions more as therapy, trainers oblige and cater. It’s a symbiotic relationship and much more conducive to coddling than group ex. The socio-interplay is interesting. I compare it to one’s public vs. private behavior. Behind closed doors we scratch ourselves, pick our zits, burp/fart in comfort, in public we dispense with it all for our own good. Clients one-on-one can complain or pout or project because they’re too comfortable in the relationship and no one else is watching. This kind of behavior either dissolves or gets drowned-out in group ex, and it’s exactly what some people need when they’ve gleaned all they can from one-on-one sessions.
TSW, just curious but are you aware of Pavel Tsatsouline? Kind of the Russian kettlebell and conditioning guru. Learned quite a bit from him although he is a bit dogmatic when it comes to certain things. I agree with you about the group exercise, good point. Again, I have a specific backround (did not go to school for it either though I did study some things) I think you may have a broader range of tools than I do, or are more current perhaps. I am not there to befriend a client or fighter (though it happens) I am there to help them achieve their goals, better their health, skill set or whatever it may be. I certainly didn’t have my hand held, ever. But just because of that, and the fact I am an ex marine does not mean I yell at anyone. My belief is that people are capable of so much more than they believe. Our job is to encourage them, and yes push them at times. When they achieve their goals, they, they are happy and isn’t that a great feeling? I recently started yoga (not easy actually) and got some of the MMA guys to go, reluctantly. Many of them are hooked now, and I noticed none of them tank it there as opposed to the gym. Which speaks to your point, good observation indeed
SS,
Have heard of the Russian Kettlebell guy, cool that you’ve worked with him. Agreed on all you’ve said. There’s nothing like being pushed, whether it’s in a PT or group ex session. Heck, that’s why I like going to small classes. I push myself solo, but I know someone there can nudge me a little more. As for working with clients, There’s nothing that satisfies more than moving people to accomplishment beyond their comfort zone.
I definitely envy your clientele. I have a few higher-level athletes but most have average capabilities. But when I do get someone super fit and motivated? Workouts are a total blast.
Hey Marjorie, you’re welcome to check out the fun and FREE community workouts that we do up in North Portland! It’s an at-home garage gym movement called ‘Strength Mob’, designed to get neighbors working out together, building community and getting fit. Check out a video of what we do on YouTube at: http://youtu.be/ewUjNen9FxE We’ll frequently have 4-10 people in our backyard/garage, warm-up together, then do some circuit training, and come summer time, cool-down with some cheap beer. The workouts are posted at http://www.StrengthMob.com. Find me at ben@bpmrx.com.
Beastfitnation.com workouts are free everyday at Lincoln HS. Best workout in the state easily.
http://www.beastfitnation.com/beastfitnati…