Friday, April 26, 2013

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

Thursday, April 18, 2013

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

Friday, April 12, 2013

URGENT: 10am Class Tomorrow is Canceled!

Sorry for the late notice, but I need to cancel the 10am class for tomorrow morning.  The 8 and 9am class will still be happening, so please adjust your schedules to attend one of them instead. 
Remember, as a rule, always check your email or the website before you leave to attend a class to make sure there are no last minute schedule changes.
See you all tomorrow morning at 8 or 9am ONLY

WOD- MAX EFFORT 3

 Saturday, 4/13/13

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)


Compare to 1/25/13

Wednesday, April 10, 2013

Friday Kettlebell Class Canceled This Week Only

This Friday, 4/12/13, kettlebell class will be canceled.  Please plan on attending either tomorrow night, or Saturday morning.

Thank you,

Maryland Kettlebells

Sunday, April 7, 2013

Kettlebell Competition May 4th, 2013- LIMITED TO FIRST 30 PARTICIPANTS


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

Friday, April 5, 2013

WOD- Cardio 2

Saturday, 4/6/13


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 1/4/13

Monday, April 1, 2013

It's All In The Hips...Part 3

 My previous two posts demonstrated two exercises you should be doing to strengthen the deeper gluteal muscles.  Now I am prescribing an exercise that requires a lot of balance and stabilization around the hip.  This is by far the hardest of the three exercises.  You may find it difficult to perform even 1 repetition, so begin with just doing 1 repetition on each leg at a time.  Accumulate 5 reps on each side in a single training session.  Gradually work your way up to performing 5 repetitions on each side in a row, for 5 sets, with approximately 1 minute break between sets.

Performing the 3 gluteal exercises as a warmup prior to your swings, squats, and deadlifts will prime the system for optimal performance, as well as prevent problems in hip stability and strength.  You will surely notice a difference in mobility and strength in a matter of 3-4 weeks practice.  So get to work!