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Advanced Training Resources to Meet the
PERMIT 411 Functional Needs of the Complete Athlete

5 County Rd B East
Little Canada, MN 55117 EXCUSE ME,
BUT DID YOU KNOW
INSIDE
dragondoor.com

THE DRAGON TIMES

July 2013
THAT YOUR CARS ON FIRE?
Instructor of the Month I braked my Buick Century at a red light on Fairview and
University in St. Paul, Minnesota, back in the day
Page 2
My red light reverie was broken by an urgent honking. I swiv- span of a few months. Dragon Door went through tre-
Training Tip eled my head to the source of the honk, where a distraught
blonde gesticulated at me with a flurry of hand signs. I
mendous disruptionand great lossas one of our key
authority figures (and a close friend of mine for 15 years)
Page 2 cranked down my passenger window. What the heck? jumped ship to start his own business.

I had to take a hard look at my life and businessas a

Shining A Light On The lady lent out her car and said, Excuse me, but did you
know that your cars on fire? How Minnesotan of her
Taming Heavy Iron I craned by neck out over the right door and sure enough,
Page 3 dirty-yellow flames were licking up from the bottom of my
vehicle
No, I didnt maam. Thank you. I replied politely How
DRAGON DOOR DISH OF THE MONTH English of me
FORTIFY YOURSELF WITH THIS FIRE-BREATHER OF A I jumped out of the burning Buick and jimmied open the
whole bunch of folk started to point fingers at the flames
engulfing my vehicle. Would the vehicle explode, taking
me and others with it? Was Dragon Door going to make
it? Or was this the end, my friend?
Well, I believe in taking total responsibility for everything
that happens in my life. My responsibility: that the oil cap
dislodged and my car caught fire. My responsibility: that
a former friend bailed on me. My responsibility: to do
some soul-searchingand act on what I found beneath

CHICKEN MOLE
hood. The oil cap was a gonerand a thick, black mess was
the hood.
oozing over the engine to feed the flames beneath
What I found beneath the hood was a lack of care. One
WHATS A BURNING BUICK GOT of the insights I had? You gotta show your care a whole
lot more for your customers! Dragon Door needs to do
TO DO WITH THIS? a superb job at serving YOU, our certified instructors.
By Adrienne Harvey, PCC TL, RKCII, CK-FMS, Primal Move Nat'l Instructor As I thought about what say to you all, when introducing
You are by far our most valued customers. More than
A little prep work goes a long way with this hearty, flavorful dish Dragon Doors first issue of a newsletter for our certified
customers, youve become leaders of the Dragon Door
instructors, this story jumped into my head.
that cooks while youre at work community through your hard work, skill and loyalty. In
Why? Well, frankly, this last year has been the Year of the return, you deserve superb service from us as well as the
INGREDIENTS INSTRUCTIONS unremitting delivery of value, recognition, respect and
Big Loss for me. Both of my parents died on me, within a
4 lb. Chicken thighs without skin Recipe assumes a large slow cooker. friendship.
(or a mix of light and dark meat) Create the sauce by combining a little of the crushed

11/2 Cups Crushed tomatoes
(in a rush, use boxed Parmalat tomatoes)
1 Yellow onion, medium sized chopped
1
/2 Can Chipotle chilies in adobo sauce
(approx 3.5 oz, La Costea is a favorite)
1 Oz Raisins
3 Oz 100% cacao unsweetened chocolate
for baking (chopped)
3 Garlic cloves (peeled)
3 Tbsp Coconut oil
1 Tsp Ground cumin
1
/2 Tsp Ground cinnamon
1 Cup Fresh cilantro, chopped
1
/2 Cup Raw almonds, chopped
1 Tsp Sea salt (or more to taste)
1
/2 Tsp Black pepper (or to taste)
4 | dragondoor.com
651-487-2180
tomatoes, all of the onion, garlic, chipotle chilies, You have seen how Dragon Door has been building a vi-
almonds, chocolate, and raisins in a food processor. brant, powerful new community. Dragon Times is another
Process until mostly smooth. If using a blender instead, process carefully in batches. indicator of this resurgence. We hope you enjoy the fun
mix of tips and stories that will be coming your way in
Add the mixture to the slow cooker and mix with the remaining crushed tomatoes, future issues!
coconut oil, cumin, cinnamon, salt and pepper. Adjust seasoning if necessary. Add
the chicken, chopped into large pieces and make sure everything is covered with the And by the way, do you wonder what I did about my
sauce. Burnin Buick? After dousing the flames? And after NOT
exploding in a fireball? Well, I UPGRADED my vehicle
Cook on high for 4-5 hours, or low for 6-8 hours. to a more powerful, better maintained model that was
a heckuva better ride. Thats what I did As the saying
If youre unsure if the chicken is cooked, use a food thermometer to check the center
goes Small loss, small gain, big loss, big gain.
of the largest piece of chicken for a temperature of at least 165 Degrees Fahrenheit.
Serve with a side of cauliflower rice, or as picturedheaped on top of a chopped
avocado sprinkled with salt, pepper, and lime juice. Either way, add plenty of the
sauce and top with the flavorful chopped cilantro.
Dragon Door, father, with son, Peter
Serves 5-6 For more of Adriennes recipes visit www.giryagirl.com dragondoor.com | 1
 DRAGON DOOR INSTRUCTOR OF THE MONTH
BETH ANDREWS
Women conquer the Iron
Maiden Challenge by executing
a perfect Pistol, Press and
Pull-Upwith a 53-pound
kettlebell.
HERES HOW
BETH DID IT
Congratulations to
Senior RKC, Beth
Andrews, our newest
inductee to the Iron
Maiden Hall of Fame!
DRAGON DOOR: When did you start train-
ing for Dragon Doors Iron Maiden Challenge?
BETH ANDREWS: When I was getting
ready to go to my RKC II, I unofficially decided to train for
it. Already, I could get the press and was close with the
pull up, but the pistol was the hard part-it needed a lot of
work. My RKC II was in April and I started in January, so I
wasnt sure if there was enough time, but I decided to go
for it. Soon, I could get most of the lifts on good days, but
I didnt press much because it hurt my shoulders. After
fatigue from the RKC II testing, I ended up missing the
press. In hindsight, all the lifts really needed to be easy,
and I knew I would continue my training.
DD: What was different this time?
BA: I started to look for answers with my press be-
cause its not normal for pressing to be painful. Master
RKC Max Shank recommended that I add handstand
push-ups and deadlifts. I practiced them for three months
along with mobility work and bridging which really opened
up my shoulders. Now, I can press without pain.
DD: Advice for aspiring Iron Maidens?
TRAINING TIP
THIS ANKLE MOBILITY DRILL MIGHT BE
MAGIC.
ADD MOJO FOR A TROUBLED PISTOL
Excerpted from Senior RKC Andrew
Reads new book, Beast Tamer
2 | dragondoor.com
BA: Go for it, but get a plan and stick to it. I really learned patience
because it takes a long time to build up a baseline of strength. Focus and
dedication are necessary to train for the Iron Maiden. This time, I gave up a
lot of other training to really focus.
The pistol has always been a struggle for me. Also, Senior RKC Andrew
Read helped me by making a program based on my FMS score-my rotary
stability was terrible and really affecting my pistols. We were able to create
stability and bring back balance to my body with FMS correctives. My train-
ing became pain free and I was totally amazed. This time, I went into the
challenge knowing I could hit every lift.
Check out Beth Andrews through her Dragon Door Instructor page
www.dragondoor.com/beth-andrews
Kneel on the ground so that the foot being mobilized can
stay flat. The key with this is to understand that this drill
is not a stretch, or an exercise. The goal is to be able to
rock back and forth, gently easing the ankle into a greater
range.
Were going to use the FMS method. What is so good
about this is that many will just focus on making the move-
ment, while ignoring what is going on in the foot. If you just
push the ankle forward, the natural tendency for the foot is
to pronate and collapse in on itself. By placing a stick level
with the little toe on the outside of the foot and pushing
your knee to the outside of it, you will ensure that your foot
stays in the correct position and you mobilize the correct
area.
Sets of 10-15 have been shown to be most useful for
improving motor learning. You must be careful with this,
as with all other dynamic stretching/mobility work, that you
cease when you start to lose the quality of movement. You
will find that you gain movement rep by rep and it will stay
consistent, but if you do a couple too many that you actu-
ally end up moving less, not more.
DRAGON DOOR TITLE OF THE MONTH
SHINING A LIGHT ON
TAMING HEAVY
IRON
Why the RKC Beast Tamer and the RKC
By Andrew Read, Senior RKC
Iron Maiden Define All-Around, Elite
StrengthAnd How YOU Can Train to
Master the Challenge Yourself
In Dragon Doors RKC kettlebell instructor training system, the Beast Tamer and
Iron Maiden challenges represent the ultimate athletic achievement of an elite few men
and women. To earn the accolade of Beast Tamer, men must flawlessly perform a Pistol,
a Pull-up and a Presswith a 108-lb. kettlebell. To earn the accolade of Iron Maiden,
women must flawlessly perform a Pistol, a Pull-Up and a Presswith a 53-lb. kettlebell.
These three lifts comprise elements of strength, mobility and skill that make each different
BEAST TAMER: How to Master the
enough from the others so as to make performing all three a feat worthy of great respect.
Ultimate Russian Kettlebell Strength
The RKC ranks are filled with strong, able men and women. That only around 1% have ac-
complished The Beast or the Iron Maiden Challenges, speaks volumes about their difficulty. Challenge
As with any great feats of strength, success comes from a combination of dedicated training,
careful programming, a clear understanding of the necessary progressions and the cultiva-
tion of particular skill sets. Without the correct formula applied in the correct manner, the
RKC Beast Tamer and RKC Iron Maiden are just not going to happen.
When Senior RKC Andrew Read did a deep dive to research what exactly it took to master
the Beast Tamer or Iron Maiden, he discovered some clear commonalities in the training
methodologies of successful Tamers and Maidens. Success leaves clues. Andrew Read
shines a masterful light on those clues, building a foolproof blueprint for the achievement of
elite strength.
What works in real life to become an all-around, elite strength champion? Andrew Read
gives you the tools, tips and techniques that can turn you from ordinary to extraordinary.
Want to tap into your inner Beast or inner Iron Maiden? Bring passion, dedication and
supreme determination to your training tableand you CANNOT FAIL. We look forward to
welcoming you down the road to the RKC Beast Tamer and RKC Iron Maiden Halls of Fame!
Currently available as an e-book only, exclusively at
www.dragondoor.com/eb71/
dragondoor.com | 3