Friday, May 31, 2013

Tomorrow, Saturday, 6/1/13: 10AM Class Canceled

Please plan to only attend the 8am or 9am kettlebell class tomorrow morning.  The 10am class is canceled tomorrow. All class times are open to beginners. I'm sorry for any inconvenience this may have caused you in your training plans.

WOD- Max Effort 5

 SATURDAY, 6/1/13

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

Compare to 12/1/12

Monday, May 27, 2013

Re- Memorial- Lay!

That's right, it's our yearly Memorial Day Kettlebell Team Relay...hence the name of the WOD:) (Thanks to Yvette:))

Check out the pic below, and the instructions to explain it are at the bottom.

Teams of two will select 1 KB that is of appropriate load for each teammate for the following 4 exercises:

Alternating Swings
Squats (holding anyway you like)
Push Press (2 hands on the KB)
Walking Lunges (Waiter's Walk for those who modify)

All teams start at the "Start Line."  Coach yells 3,2,1...GO!  The first teammate runs to the first station to perform 30 alternating swings.  They then lunge to the second station WITH their kettlebell.  At the second station, they perform 30 squats, then lunge to their third station WITH their kettlebell.  At the third station they perform 30 push press (with 2 hands on the bell).  Once finished, they LEAVE THE KETTLEBELL at station three, sprinting back to tag their partner. Their partner then runs all the way down to the kettlebell, and starts making their way back to their partner in the same order (swings, lunge, squat, lunge, push press...sprint!)

That is all ROUND 1.  So for round 2, we follow the same pattern, but we perform 20 reps of your swing, squat, and push press (Not the 30 reps you performed in round 1).  And for round 3, we perform 10 reps for your swing, squat, and push press.

The goal is for your team to finish the relay as fast as possible, while still maintaining proper technique and movement standards.

Saturday, May 25, 2013

9am Monday: Special Memorial Day Kettlebell Class

We are officially meeting 9am on Monday (Memorial Day) for a special kettlebell class. Those of you who have committed to attending, we will have a special WOD for you.  Anyone who hasn't emailed me a confirmation may still attend as well. The more, the merrier!

Friday, May 24, 2013

Memorial Day Schedule Modification

We will only be having the 8am and 9am kettlebell class this Saturday, 5/25. So plan on waking up early to get your training in, as there will not be a 10am class held.  Set your alarms early:)

Additionally, we will be not be hosting the Monday evening kettlebell class.  However, if we can get at least 8 people to commit to attending a 9am class Monday morning, a coach will be there.    I will send a follow up email on Sunday informing the group as to whether we met our attendance quota.


Please RSVP by email to commit to a 9am Monday morning class.

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

Friday, May 17, 2013

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

Wednesday, May 15, 2013

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:)

Sunday, May 12, 2013

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 regularly to get updates.....

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

Friday, May 10, 2013

WOD- Cardio 4

Saturday, 5/11/13

21-15-9 (complete for minimum time)

Compare to 2/2/13

Monday, May 6, 2013

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.


Friday, May 3, 2013

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


David Flight 1     

Hilary 9-9:20


Double Jerk

Martin Flight 2      9:20-9:40

Su Eng Tan

Chuk-Yang Seng



CHLOE (youth) Flight 3


Marlon Flight 4

Woodley 9:55- 10:15



Chuk-Yang Seng


Hilary Flight 5

Leslie 10:15-10:35


Clean and Jerk

Woodley Flight 6

Ed 10:35- 10:55


Hilary Flight 7

Leslie 10:55- 11:15


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.