Tuesday, January 31, 2012

Please Come to Class Today, Wed, Feb 1st

So it looks like I do NOT have to report to jury duty Wed, Feb 1st.  Again, we will be having today's (Wednesday) class as usual at 6pm.

Monday, January 30, 2012

My Wife is Unbreakable

 My wife is auditioning for the reality tv show "Unbreakable."  The producers are basing her acceptance partly on how many views her youtube video receives.  Please check out the video below to support us, and pass the link along to anyone else who could watch it to increase the number of views she receives.

Please Come to Class Today, Tues, Jan 31st!

So it looks like I do NOT have to report to jury duty Tues, Jan 31st.  Again, we will be having today's (Tuesday) class as usual at 6pm.  I will let you know about Wednesday with an email and blog post on Tuesday night.

Sunday, January 29, 2012

Please Come to Class Today, Mon, Jan 30th!

So it looks like I do NOT have to report to jury duty Monday, Jan 30th.  Since it may be the only week day class this week, please try to make it here at 6pm.  Again, we will be having today's (Monday) class as usual.  I will let you know about Tuesday with an email and blog post on Monday night.

Saturday, January 28, 2012

Kettlebell Classes Week of Jan 30th

So this coming week, I may have to fulfill my obligations as a Howard County citizen.  I am "on call" for jury duty.  That means that starting Sunday evening, and every evening thereafter for a week straight, I will have to call a phone number to find out if I must report to jury duty the following morning.  That obviously means that I may have to call out of work the night before, and if I must be at jury duty on Mon, Tues, and/ Wed, then kettlebell classes will need to be canceled as well.  So if I get called, I will try to post the cancellation on the blog, and send out an email.  That means check your email and the blog for updates before coming to class Mon, Tues, and Wed.

   For added insurance, you can always call the office and ask Liz if classes are canceled that day.  She will know whatever I know.  The office phone number is 301-622-9000.

Friday, January 27, 2012

WOD- Max Effort 2 REPEAT

WOD = Max Effort Day

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:11/18/11

Friday, January 20, 2012

WOD- Cardio 2 REPEAT

20 Minute AMRAP ( as many reps as possible) using an Ascending Ladder for Repetitions.

Directions:  Perform the exercises in the order they are given. Perform each repetition on the right and left side before moving onto the next exercise.  Once the 20 min time limit starts, you will perform 1 rep of each exercise on each arm.  You will then repeat the order using 2 reps on each arm, followed by 3,4,5,6.....Keep moving until your time runs out, at which point, you will log the highest repetition (or round) you made it to, plus any partial rounds.

Windmill
Snatch
Thrusters
1 Arm Swing

Compare to 10/28/11

Thursday, January 12, 2012

WOD- Max Effort 6

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Friday, January 6, 2012

WOD- Cardio 1 REPEAT

As Many Reps As Possible (AMRAP) in 20 minutes

ALL ARE DONE WITH 1 KB.  Perform the number of reps required on each arm before moving onto the next exercise.

Thrusters (1 Bells) - 5 reps
Snatch (1 Bell) - 15 reps each arm
Clean and Jerk (1 Bell) - 10 reps each arm
1 Hand Swing (1 Bell) - 15 reps

Compare to 10/14/11