Saturday, August 31, 2013

More Announcements and Updates

Hey All,
     This morning's classes went great! Thank you to everyone who came to class this morning at the new location.  Many of you gave me some wonderful feedback about the location, as well as advice on how to help our students make the transition easier. We deeply appreciate the support you continue to give, and are excited to grow even further in this awesome larger space.
    As time goes by, please continue to provide positive and constructive feedback on how you feel we can modify or change so that our kettlebell community continues to be happy and grow together! Emails are best, because I check them regularly.
   Last two things:
      Yvette and I sat down today and created the Labor Day kettlebell routine that we will hold on Monday, September 2nd, at 8:30.  10 people RSVPed, so if you still haven't done so, please do that soon.  Generally, our holiday events are different, challenging, and interactive....with their design being based upon how many people are planning on attending.
      Second, the website has been updated with the correct schedule.  Every weekday class now starts at 6:30pm.  That means Tues and Wed classes are starting 30 min later than you are used to for the last several years. It might mean some of you will show up really early out of habit, but no worries! If you show up at 6pm, that just means you have more time to use the foam rollers and stretch out prior to toss the kettlebell.

Friday, August 30, 2013

We've Moved! It's Official!

Hey Everyone!
After all the chaos, and back and forth emailing, we can exhale a sigh of relief.
We've moved.
Today will be the first official business day in the new space.  Tomorrow (Sat morning) will be the first official kettlebell class.  Remember, there will be a SPECIAL LABOR DAY kettlebell event on Monday as well, at 8:30am.
Come join us at:
12041 Bournefield Way
Building C
Silver Spring, MD 20904

WOD- Max Effort 5

 SATURDAY, 8/31/13

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 6/1/13

Wednesday, August 28, 2013

Kettlebell Class Canceled for Wed, Thurs, and Fri

As I feared, I have to cancel KB Class for the rest of this week

However, we are planning on having our Saturday morning classes at 8am and 9am. 

We have plenty of new space, so I expect as many of you to attend as possible!
Please RSVP to both the Saturday morning classes and the special 8:30am Labor Day Class on Monday September 2nd.
See you Saturday:)

Tuesday, August 27, 2013

I May Have Spoken Too Soon!

We ran into a snag with getting keys and some issues with outlets being finished and a T1 Line being installed.  We are definitely moving on Thursday.  However, it is HIGHLY LIKELY that I will need to cancel Thursday and Friday's kettlebell classes.

   Stay tuned for another email tomorrow.  But it is HIGHLY LIKELY that today and Saturday morning will be the only other days left to attend a kettlebell class.

   I know this is highly inconvenient for you, and the chaos is very frustrating to me. Being that Maryland Kettlebells is a third party separate from the leasee, I am trying to make a compromise between keeping my students informed, and at the same time, trying to avoid too many confusing, changing, and contradictory emails.  I am doing my best given the information I receive, so bear with me.

  No matter what, next week will be the start of a newly rennovated, larger space for us to call our home!

Monday, August 26, 2013

Special Labor Day Event: Please RSVP!

We are planning a special event at 8:30am on Monday, September 2nd, for our kettlebell class. The regular evening class will be canceled. Please RSVP if you are committing to attending at 8:30am
It will be held at the new location:

                      12041 Bournefield Way
                       Suite #110 (Building C)
                       Silver Spring. MD 20904

This Weeks Kettlebell Class Locations

I forgot to mention in my previous email that after we move the kettlebells over to the new location on Wednesday night and Thursday morning, that means the kettlebell classes will be held there for the foreseeable future.  Here is the break down:

Tomorrow's class (Tues 8/27/13): Held at 12200 Tech Rd (Old location)

Wed: NO CLASS THIS WEEK

Thurs: Held at 12041 Bournefield Way, Suite #110 (Building C) which is the new location

Fri: Held at 12041 Bournefield Way, Suite #110 (Building C) which is the new location

Sat: Held at 12041 Bournefield Way, Suite #110 (Building C) which is the new location

To Recap, the new address starting Thurs, 8/29/13 is;
   
                      12041 Bournefield Way
                       Suite #110 (Building C)
                       Silver Spring. MD 20904

Kettlebell Schedule for the Week of Aug 26th

We will officially be moving to our new office on Thursday morning.  That means that we are packing the last of our stuff for the movers Wednesday night after patients.  As such, I need to cancel Wed night's kettlebell class.  As of this email, no other classes should be affected by our move.  So, here is the class schedule:

Monday: 6:30pm

Tues: 6pm

Wednesday: NO CLASS THIS WEEK

Thursday: 6:30pm

Friday: 6:30 pm

Saturday: 8 and 9am.

Also, starting next week, all weekday evening kettlebell classes will begin at 6:30pm. That will allow for continuity, and give people a 30 min cushion to beat the DC traffic.

Stay tuned for more!

Saturday, August 24, 2013

August Announcements!

First, remember that the person(s) who attend the most sessions for the month of August receives a prize for August Perfect Attendance.  If two or more of you tie for first place, then it looks like I'm awarding multiple prize winners.  Let's fight for that first place spot this last week of August!

 Second, I don't want to confuse anyone about our move to the new location.  We will be moving shortly.  We were originally supposed to be in the new location this coming Monday.  We WILL NOT be!  But here is the hard part, I can't promise you a specific date yet:( 
 
 The new location's build-out is finished.  The flooring is done, as is the painting.  The ceiling is done as well.  We are waiting on the inspectors and fire marshal to sign off.  Once that is done, we have to get professionals in to wire the building for telephone, internet, and networking capabilities.  That will be done soon, but again, I don't have a specific date yet.
 
  So, we are still holding kettlebell classes in the old location until you receive an email from me stating differently.  I will continue to update the website and facebook with that information.  If you are not used to staying "plugged in" to our kettlebell community online, this week is the week to change that habit!

Friday, August 23, 2013

WOD- Cardio 5

 Saturday, 8/24/13

Descending Ladder ( Record time to completion and weight used)

MAX TIME LIMIT = 18 Min



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 5/25/13

Thursday, August 22, 2013

Sept. 21st...The 3rd BOLT Kettlebell Competition

I am excited to be hosting the next IKL Kettlebell competition on Saturday, September 21st.  It's time to test your progress over the last 5-6 months. Please inform your students! Please promote it to your friends and family!

   Being a competitive CrossFitter for the last 2 years, I'd love to see more CrossFitters test their fitness in the kettlebell arena.  How will YOU stack up against the kettlebell lifters?
   Enroll with the link below, and if you have questions, please email me!


http://www.iklf.co/competitions?eventId=648153&EventViewMode=EventDetails

Friday, August 16, 2013

Kettlebell Class Canceled for Tonight, Friday 8/16

No Class Tonight, Friday 8/16.  Please attend tomorrow morning at 8am or 9am, and please RSVP.

WOD- Max Effort 4

SATURDAY,  8/17/13

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 5/18/13

Thursday, August 15, 2013

Kettlebell Class Canceled Friday Aug 26th

Please try to make it to tomorrow's kettlebell class.  I will be covering for tomorrow's class, but Friday's class will need to be regrettably canceled.  Yvette will be teaching Saturday morning as planned, so don't forget to RSVP for Saturday's class in advance.

Wednesday, August 14, 2013

Saturday, August 10, 2013

WOD- Cardio 4

Saturday, 8/10/13

21-15-9 (complete for minimum time)

Snatches
Burpees
Compare to 5/11/13