Tuesday, August 19, 2014

Wednesday, 8/20/14 Class Canceled

We have to cancel tomorrow (Wed. 8/20/14)  night's class.  Dr. Smith is hosting a "health talk" at the office, and needs the floor, during our regular 6:30pm class time.  Whitney will still be teaching the Thursday evening class, and I'll be there on Saturday morning as usual.  Please plan accordingly.  We apologize for any inconvenience this has caused you.

Tues 8/19/14

Friday, August 15, 2014

WOD: Cardio 7

Saturday 8/16/14

SWOD: Renegade Rows for 5x10 (5 reps each arm)



25 min time cap

5 V Ups

6 KB Snatch each side

7 push-ups 

8 KB one arm swings each side

9 burpees

10 KB Clean and press (5 each side)

11 Mountain Climbers

Sunday, August 10, 2014

September 6th: Athletes AND Volunteers Needed!

Competition is one of the best environments to test both your progress and performance.  Come see how you compare to your personal bests by joining us on September 6.   It will be fun, motivational, and inspiring for not just you, but everyone around you:)

Come test your strength, and your endurance, in this fun event.  Most of our regular students at Maryland Kettlebells would perform great in these competitions, because every day you train for an event like this!

ANNOUNCEMENT: We need volunteers for the event.  If you would like to help us out on that Saturday morning, we could really use your help.  The event will likely last between 8am-12noon.  Any help during that time is greatly appreciated, so please respond via email if you can volunteer!

Events to choose from are:

Double Half Snatch
Double Clean and Jerk
Double Jerk
Single Snatch
Single Clean and Jerk
Single Jerk

Competitors will be divided by gender, age, and weight class.  All events will last 10 minutes, and competitors will be allowed to place the kettlebell down on the floor or switch hands as many times as they wish during those 10 minutes.  Likewise, competitors can pick their own kettlebell sizes for all events.

Results and performance will be based on volume, which means weight multiplied by repetitions.  That means that strength matters, not just endurance.  Generally speaking, a person who can move heavier loads for longer periods of time will win in these events. 

So please bring your friends and family out to join us on September 6, 2014 for our Regional BOLT kettlebell competition!
Register here: http://www.iklf.co/event-810236

Saturday, August 9, 2014

WOD- Max Effort 2

Saturday, 8/9/14

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

Compare to 12/14/13