Wednesday, July 31, 2013

Get Your Butt In Here Tonight!

   I have two great reasons why you should attend kettlebell class tonight!

First reason: kettlebell class is canceled this Thursday!

Second reason: kettlebell class is canceled this Friday!

   That means you only have today and Saturday morning to get the rest of your weekly training in.  Whitney will be away Thurs and Fri, and Yvette and I will be unable to cover those two days. 

So, shift around your plans and get in here tonight and Saturday morning.  No excuses:)

Friday, July 26, 2013

WOD- Max Effort 3

 Saturday, 8/3/13

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 4/13/13

Saturday, July 20, 2013

POWER OUTAGE: Today's Kettlebell Class Is Canceled

Yvette just called and informed me that we have no power at the office.  It is too dark to train inside without the lights, and too hot/humid to train outside.  Sorry for the inconvenience, but class needs to be canceled.


Friday, July 19, 2013

WOD- Cardio 3

 Saturday, 7/20/13

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 4/27/13

Friday, July 12, 2013

WOD -Max Effort 2

Saturday, 7/13/13

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: 3/29/13

Wednesday, July 10, 2013

Friday, July 12th, Kettlebell Class is Canceled

    Regretfully, we must cancel kettlebell class this Friday on July 12th.  Whitney will be out of town, and Yvette and I will be smack in the middle of a crossfit competition kicking the other teams' arse. 
   To compensate, please arrange your schedules to attend tonight, tomorrow night (Thurs), and Saturday morning.  In order to be fit and strong, we all must stay focused and consistent in our efforts! Continue being the minority, taking control of your fitness, and by extension, your life....

Friday, July 5, 2013

WOD - Cardio 2

Saturday, 7/6/13

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.

1 Arm Swing

Compare to 4/6/13

Thursday, July 4, 2013

No class tonight!

Sorry for the late notice, but class is canceled tonight, July 4, 2013