WOD- Cardio 5

 Saturday, 5/25/13

Descending Ladder ( Record time to completion and weight used)



Turkish Getup - 1 rep each set on each side

Followed by:

1 Arm Snatches - 10, 9, 8,....1 reps

Directions: Start on your back. Use turkish getup to stand up, perform your 10 snatches, then leave the bell up on the 10th snatch. Return to the ground, reversing your turkish getup. Switch sides, repeating the same sequence. When you return to the first side, once you are standing, you will only perform 9 snatches, then go back down to the ground. You will continue in the descending pattern until you end with 1 turkish getup and 1 snatch on each arm.


Compare to 2/23/13

WOD- Max Effort 4

SATURDAY,  5/18/13

Directions: End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight. Log the weight, and if it is different on the left and right arm.

Windmill - 5RM

Reverse Lunge- 5RM

Lateral Lunge- 5RM

1 Arm Swing - 10RM

Compare to 2/16/13

Friday 5/17/13, Kettlebell Class Canceled

I apologize in advance if this interferes with your weekly training plans. Whitney will be out of town, and Yvette and I will be fullfilling another commitment, so I must regretably cancel Friday nights (5/17) kettlebell class. Sorry for any inconvenience this may have caused you.

As an alternative, please login to the website and find a saturday workout that you haven't completed in a while. Perform it on your own, and then please post your performance on the site. As coaches, we are holding you accountable even though we are not physically in front of you:)

Thanks,

Jason

BOLT Competition a Huge Success: Great Job Athletes!

We had a great turn out at last weekend's BOLT competition.  A total of 12 athletes participated.  For the first time since joining the IKL, we even had the lovely Chloe Stancombe compete as our first youth.  She performed very well, performing 70 snatches in 3 minutes! She was even courageous enough to perform alone, rather than within a group, as the sole youth competitor.

All of Maryland Kettlebell's regular students performed amazingly well also.  Michelle Lennox and Leslie Casey both shined with first place finishes in their events.  For the males, Marlon Bundy, David Blagg, and Woodley Victor also walked away with first place finishes.  Way to represent the class!

Additionally, several "out-of-towners" showed up, putting on quite a show.  In fact, several of them demonstrated the differences between GS (girevoy sport) technique and our fitness-oriented hardstyle methods.  Martin Farrell, Ed Stancombe, Zoila Forgione, Chuck Seng, and Diane Tan all showcased their GS skills, resulting in several first place finishes as well.

And finally, CrossFit Diesel (my CrossFit home base) was represented by Hilary Dean.  Despite feeling quite sick, and almost pulling out of the competition, she threw down on the snatch and the clean and jerk.  Her efforts awarded her a first and second place finish respectively!

Great job everyone! Mark your calendars for August-September, which is the next event.  Check www.ikl-lift.org regularly to get updates.....

Check out some of the pics and videos from last weekend!

WOD- Cardio 4

Saturday, 5/11/13

21-15-9 (complete for minimum time)

Snatches
Burpees
Compare to 2/2/13

Tuesday, May 7th, Kettlebell Class Canceled!

Hi All,

   Sorry for the last minute notice, but I have an emergency that requires my attention, and I was unable to get coverage for tomorrow's kettlebell class.  I apologize for any inconvenience that this creates for your training.  Classes will resume on Wed, at 6pm, as per our normal weekly schedule.

Thanks!

Kettlebell Competition Tomorrow (Regular classes are canceled)

As a reminder, our regular kettlebell classes are canceled tomorrow morning because of the IKL Kettlebell Competition being held from 9am-12noon.  I apologize for the inconvenience this may have caused in your training plans.  Drop in registration is still welcome.  You can also come help support us by helping to judge lifts and/or generally cheering on competitors.  The more people there, the more fun we will have.

As a reminder, weigh ins are 8-8:30am tomorrow morning.  The event should kick off by 9am.  Please plan on being there until it is done.  Each of you will be judging for others while you are resting from your events.  To give each of you an idea of the order, here are the tentative flights:

Half Snatch
	Marlon
	David	Flight 1
	Hilary	9-9:20
	Michelle
Double Jerk
	Martin	Flight 2      9:20-9:40
	Su Eng Tan
	Chuk-Yang Seng
	Hilary
Snatch
	CHLOE (youth)	Flight 3
		9:40-9:55
	Marlon	Flight 4
	Woodley	9:55- 10:15
	Ed
	Martin
	Chuk-Yang Seng
	Hilary
	Hilary	Flight 5
	Leslie	10:15-10:35
	Zoila
Clean and Jerk
	Woodley	Flight 6
	Ed	10:35- 10:55
	David
	Hilary	Flight 7
	Leslie	10:55- 11:15
	Michelle
	Kathy

Each event, with the exception of Chloe's snatch, will last 10 minutes.  There will be a 5-10 minute break between events.  That means the event should be completed by 11:15am.  I will do my best to crank out the numbers after each flight during that 10 minute break.  If I can do that, and I stay organized, I should be able to hand out certificates within 10-15 minutes after the event ends.  So all of you should be on the road before 12noon.

Thanks,

Jason

Last Chance to Register for May 4th!

Register Here: http://iklf.co/competitions?eventId=648091&EventViewMode=EventDetails



I will be hosting another casual kettlebell competition on Saturday, May 4th, at 8am.  It will be held at our office, in the same location that our classes will be held.  Classes will be canceled for that day.  Instead, those wanting to test their fitness will be encouraged to participate in the kettlebell competition.


Competition Location:    12200 Tech Rd, Suite #104
                                         Silver Spring, MD 20904


Weigh Ins Begin:  8am

The office is not very large, and as a result, I am limiting the number of participants to the first 30 that register. Therefore, if you are seriously interested, please register immediately, as it will be a first come, first served basis for participation.

Those of you who show up will also be helping to judge! This will be an interactive process that is fun for everyone involved. I want it to be social, and competitive.  Judging will be easy, and participation in the competition will be very similar to what all of you are used to in our classes.  Lots of hard work for a short period of time. 

You will have exactly 10 minutes per event, attempting to achieve as many repetitions in that time as possible. You get to select your own weight.  The lifts include snatch, clean and jerk, double jerk, half snatch, and double clean and jerk.  Pick 1...or pick 3...your choice! I hope to have a great turnout like last time:)

USE THE INFORMATION BELOW TO FIND YOUR WEIGHT CLASS AND REGISTER FOR THE EVENT


Figure out your weight class here:

MEN:

Super Light- Under 59kg
Light- 59.01-66kg
Middle Light- 66.01-74kg
Middle- 74.01-83kg
Heavy Light- 83.01-93kg
Heavy- 93.01- 105kg
Super Heavy- 105.01- 120kg
Unlimited- 120.01 and over

WOMEN

Super Light- Under 47kg
Light- 47.01-52kg
Middle Light- 52.01-57kg
Middle- 57.01-63kg
Heavy Light- 63.01-72kg
Heavy- 72.01- 83kg
Super Heavy- 83.01- 93kg
Unlimited- 93.01 and over

Register Here: http://iklf.co/competitions?eventId=648091&EventViewMode=EventDetails

Questions? Please email me at marylandkettlebells@gmail.com or call 443-742-1224

WOD- Cardio 3

 Saturday, 4/27/13

Complete reps for minimum time (20 minute time limit)

5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side

Compare to 1/19/13

Saturday, 4/20, Kettlebell Classes Canceled for Powerlifting Meet

Hi Everyone,

    Yvette will be competing in the 2013 Equinox Open on this Saturday, 4/20/13. As I am her powerlifting coach, I will be there all day with her, and was unable to acquire coverage for Saturday morning classes.  I apologize for that being the case.

   However, as a fun local event, you are free to come cheer Yvette on! She will be attempting to break several Maryland State Records in this meet, and the more support she has, the more confident she will be.  The meet is being held at CrossFit Diesel in Columbia, MD.  The address is: 9520 Gerwig Lane (Suite L and M), Columbia, MD 21046

   The morning time will showcase the squat, lunchtimes will be mostly bench pressing, and the afternoon will have the deadlifts.  For more information on the event, go here: http://www.crossfitdiesel.com/2013/03/27/volunteers-needed-2/

    Since we are unable to hold Kettlebell Classes this weekend, please try to attend Whitney's classes tonight and tomorrow night to make up for the weekend being lost.  Again, I apologize for any inconvenience this may have caused you in your training and fitness goals.

Warm Regards,

Jason