WOD:
3 Rounds of Max Weight (Ramp up the load each set)
Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)
Compare with: 10/20/11
Friday, December 30, 2011
Saturday, Dec 31st Schedule Change
READ CAREFULLY!!
There is ONLY a 9am and 10am class. There will be no 8am class.
Look for your name so you know which class I have you attending. If you have to change the time (or else not attend), please feel free to do so, although the numbers work better for me if we stick to what I have below.
9am Class
Gabe
Mark
Kathy
Linda
Jaime
Leslie B.
Amy
Mahmood
10am Class
Larry
Fritz
Sharon
Maria
Mary
Doug
Victor
Thanks,
Jason
There is ONLY a 9am and 10am class. There will be no 8am class.
Look for your name so you know which class I have you attending. If you have to change the time (or else not attend), please feel free to do so, although the numbers work better for me if we stick to what I have below.
9am Class
Gabe
Mark
Kathy
Linda
Jaime
Leslie B.
Amy
Mahmood
10am Class
Larry
Fritz
Sharon
Maria
Mary
Doug
Victor
Thanks,
Jason
Thursday, December 22, 2011
WOD- Cardio 6 REPEAT
AMRAP (as many reps as possible for each exercise in the given time frame prescribed.)
Turkish Getups- 5 minutes (prescribed weight: 35# male/ 8k female)
Clean and Press - 5 minutes (prescribed weight: 35# male/ 8k female)
Snatches - 5 minutes (prescribed weight: 35# male/ 8k female)
Compare to 9/16/11
Turkish Getups- 5 minutes (prescribed weight: 35# male/ 8k female)
Clean and Press - 5 minutes (prescribed weight: 35# male/ 8k female)
Snatches - 5 minutes (prescribed weight: 35# male/ 8k female)
Compare to 9/16/11
Friday, December 16, 2011
WOD- Max Effort 4 REPEAT
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 9/30/11
Windmill - 5RM
Reverse Lunge- 5RM
Lateral Lunge- 5RM
1 Arm Swing - 10RM
Compare to 9/30/11
Thursday, December 15, 2011
Kettlebell Workshop Jan 29th, 12noon-4pm
Hi Everyone,
I will be holding a kettlebell workshop at CrossFit Diesel on Jan 29th from 12noon- 4pm. It is open to the first 40 registrants. I have included the direct link to pay online for registration. If you are interested, please register asap. If you know anyone who might be interested, please pass this email onto them. I could really use everyone's help in promoting this workshop. It's success will allow me to continue holding workshop at their location in the future, and as such, could be great for growing Maryland Kettlebells. So send this email to everyone you know in the local area, and tell everyone how great of an instructor I am, as well as how kettlebells has changed your life!
Registration: http://clients.mindbodyonline. com/ws.asp?studioid=6845& stype=43&prodid=127
I will be holding a kettlebell workshop at CrossFit Diesel on Jan 29th from 12noon- 4pm. It is open to the first 40 registrants. I have included the direct link to pay online for registration. If you are interested, please register asap. If you know anyone who might be interested, please pass this email onto them. I could really use everyone's help in promoting this workshop. It's success will allow me to continue holding workshop at their location in the future, and as such, could be great for growing Maryland Kettlebells. So send this email to everyone you know in the local area, and tell everyone how great of an instructor I am, as well as how kettlebells has changed your life!
Registration: http://clients.mindbodyonline.
Friday, December 9, 2011
WOD- Cardio 6 REPEAT
AMRAP (as many reps as possible for each exercise in the given time frame prescribed.)
Turkish Getups- 5 minutes (prescribed weight: 35# male/ 8k female)
Clean and Press - 5 minutes (prescribed weight: 35# male/ 8k female)
Snatches - 5 minutes (prescribed weight: 35# male/ 8k female)
Compare to 9/16/11
Turkish Getups- 5 minutes (prescribed weight: 35# male/ 8k female)
Clean and Press - 5 minutes (prescribed weight: 35# male/ 8k female)
Snatches - 5 minutes (prescribed weight: 35# male/ 8k female)
Compare to 9/16/11
Friday, December 2, 2011
WOD- Max Effort 3 REPEAT
Directions: Over the course of 3-5 sets, work up to the heaviest weight possible for each exercise assigned. Post your max weight in the comments section for each exercise.
Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)
Snatch - 5RM (Max weight for 5 repetitions on each arm)
Thrusters - 5RM (Max weight for 5 repetitions*)
* Use 2 kettlebells (1 in each hand) for the thrusters if possible.
Compare to 9/23/11
Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)
Snatch - 5RM (Max weight for 5 repetitions on each arm)
Thrusters - 5RM (Max weight for 5 repetitions*)
* Use 2 kettlebells (1 in each hand) for the thrusters if possible.
Compare to 9/23/11
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