Friday, September 27, 2013

WOD- Cardio 1

 Saturday, 9/28/12

As Many Reps As Possible (AMRAP) in 15 minutes

ALL ARE DONE WITH 1 KB. Perform the 4 movements sequentially on your right arm as a flow drill, before moving onto your left arm. 

1 Round = 40 reps ( Right Arm + Left Arm)

Thrusters  - 5reps
Snatch - 5 reps
Clean and Jerk  - 5 reps
1 Hand Swing  - 5 reps

Compare to 6/21/13

Thursday, September 26, 2013

Friday, 9/27/13, Kettlebell Class Canceled

Hey All,
   Please try to make it to tonight's kettlebell class, because tomorrow's class is canceled.  We apologize for the inconvenience, and will have our Saturday morning classes scheduled as normal.  So tonight and Saturday is it for the rest of this week:)
Maryland Kettlebells Coaching Staff

Sunday, September 22, 2013

This Weekend's Competition Was a Success!

What an impressive performance by these 6 AWESOME ATHLETES!

Performances of Note from four of our Masters Athletes:

Linda Barrett: 99 Reps of a Clean and Jerk in 10 Minutes with a 30 lbs Kettlebell!

Leslie Casey: 259 Reps of a Snatch in 10 Minutes with a 10 lbs Kettlebell!

Marlon Bundy: 77 Reps of a DOUBLE Half Snatch in 10 Minutes with TWO 35 lbs Kettlebells!

Daniel Callahan: 111 Reps of a DOUBLE Half Snatch in 10 Minutes with TWO 25 lbs Kettlebells! (And he is a kettlebell novice too!)

And from our two younger athletes in their 30's, we have:

Patrick Malafronte: 186 Reps of a Snatch in 10 Minutes with a 44 lbs Kettlebell!

Woodley Victor: 116 Reps of a Snatch in 10 Minutes with a 53 lbs Kettlebell!

I couldn't have been more proud of my students.  Seeing you work so hard pushes me to work that much harder!

Friday, September 20, 2013

Regular Classes Canceled Saturday 21st for IKL BOLT Competition

Tomorrow's normal kettlebell classes are canceled in lieu of the IKL BOLT Competition.  However, remember that the weigh ins starts around 8am, with the events beginning at 8am. That is the same time you are used to attending kettlebell classes on Saturday mornings. In fact, the whole event should be done before 10am, with certificates being awarded to the first, second, and third place winners. 

Here is the point: If you were intending on coming to class tomorrow morning, but did not register for the competition, I strongly encourage you to attend the competition anyway.  You can walk in the door to register.  Just pick an event or two (like the snatch and clean and jerk) and show up with $25 (registration fee). 

The current competitors registered are regular Maryland Kettlebells students, so you will see faces that you are familiar with.  It will "feel" very similar to a regular Saturday kettlebell class, with one exception....more interaction with each other.  This is a great way to get close to the people you train with!

So, if you think you can't are WRONG! Show up with $25, a towel, water, and a drive to do your best.  You'll find that you love competition just as much as you love the regular classes you attend. This is a great way to add variety to your training, have fun, and continue to gauge your progress towards optimum fitness.

Wednesday, September 18, 2013

IMPORTANT: For Those Attending the IKL Kettlebell Competition This Saturday, 9/21

First, let me say that there is still space for more students who wish to attend the competition this Saturday.  If you have never participated, it is a lot like a regular class.  You will be performing 10 minute AMRAPs. The events are:
Single Arm Snatch
Single Arm Clean and Jerk
Double Half Snatch
Double Jerk
You can pick 1, or more, events to compete in.  Competition is based on age, gender, and weight class.
Every athlete will be judged on their performance by another person.  That judge will record the athlete's name, kettlebell size, and total reps at completion.  Every athlete competing will ALSO be judging
Here is the order of things:
8am: Report to the location for weigh ins.
8:15-8:30am- Rules
8:30-8:50 Athletes Warmup
9am-10am: Events start in this order:
                      Single Arm Snatch
                      Single Arm Clean and Jerk
                      Double Half Snatch
                      Double Jerk
Competition Location:
12041 Bournefield Way
Suite C
Silver Spring, MD 20904
***You MUST rely on the address alone to find out location.  If you have never been, allow extra time in case you get lost.  There will be no sign, as we just moved to a larger location.  Use your GPS, and plan ahead please!
Finally, bring your own towel and water.  Kettlebells will be provided.  You DO NOT have to use competition kettlebells if you don't want to.

Saturday, September 14, 2013

Almost Sold Out: BOLT Kettlebell Competition Sept 21st

We have a few spaces left for the BOLT Kettlebell Competition being held on September 21, 2013.  If you aren't familiar with the BOLT rules, it is quite simple. 

1) Girevoy kettlebell sport (GS) style is practiced internationally, with a focus on lots of reps over a 10 minute event.  With BOLT rules, you are rewarded for choosing heavier bells, so just because you got less reps than a person next to you, it doesn't necessarily mean you receive a lower scores.  A strong powerlifter can win in BOLT competition, but fail miserably in GS events.
2) In GS events, once the 10 minutes start, you are not allowed to put the kettlebell down.  In BOLT events, you can take breaks as often as you need.
3) In GS events, one the 10 minutes start, you can only switch arms one time. In BOLT competitions, you can switch between arms as many times as you wish.
So as you seen, BOLT competitions make kettlebell competitions more accessible to the public.  Strength is rewarded, and your breaks are not penalized.  We even have a youth and junior division.  So if you know how to clean and jerk and/or snatch, put your fitness to the test.  Throw down at the BOLT competition, hosted by Maryland Kettlebells, on Saturday, September 21.
Register here:

Friday, September 13, 2013

WOD-Max Effort 6

 Saturday, 9/14/13

Over the course of 25 min, find the max weight you can use to safely and correctly perform the following exercises/ reps.

Turkish Getup- 5 RM

Windmills - 10 RM

Thrusters- 10 RM

Snatch- 10 RM

Compare 6/15/13

Saturday, September 7, 2013

Please Vote for Your Preferred Kettlebell Training Music Genre in the Comments Section Below this Post!

At CrossFit, we play loud music (usually rap/hip-hop/pop/hard rock) to motivate us to push harder.  Everyone loves to train to music, but the catch is, it needs to be music you like.  Otherwise, it won't have an affect on your performance.  You also may not enjoy your training as much.
We here at Maryland Kettlebells strive to make your experience fun.  Of course, we hope you learn something every time you come in too! But unlike CrossFit, we have such a wide diversity of ages in the regular student body.  So, I got to wondering today, what kind of music DO YOU like to train to? What motivates YOU to push harder, and longer?
Of course, we can't make 100% of the students happy 100% of the time.  But, maybe with your feedback, we can get that percentage up much higher with better selection in music:)
So, to make this easier to track, you can ONLY CHOOSE ONE of the following options.  Please remember that we use Pandora, so the software streams music by genre without our control.
Here are your options, and they are all fast rhythms:
1) Rap (Examples: Eminem, Jay-Z, Lupe Fiasco, B.O.B, Macklemore, Kid Cudi, etc)
2) Hip Hop (Black Eyed Peas, Justin Timberlake, Fergie, Drake, PitBull, etc)
3) Contemporary Hard Rock (Drowning Pool, Limp Bizkit, Disturbed, Linkin Park, etc)
4) Contemporary Pop (Miley Cyrus, Katy Perry, Robin Thicke, Imagine Dragons, Taylor Swift, etc)

5) Older Hard Rock (Aerosmith, AC/DC, Guns N Roses, Lynyrd Skynyrd, Survivor, Boston, Bob Seger, Metallica, etc)


Friday, September 6, 2013

WOD -Cardio 6

As Many Reps As Possible (AMRAP) in 15 minutes


Perform 5 reps of Thrusters on your right arm, 5 snatch on right, 5 clean and jerk on right, and 5 swings on right....then switch to left side and perform the same sequence. 

1 Round = 40 reps (R and L added together!)

Clean and Jerk
1 Hand Swing

Compare to 6/7/13

Wednesday, September 4, 2013

Myths of Kettlebell Training: Where do You Fall?

Many of you have busy lives, that may make it hard to attend kettlebell classes more regularly.  After having a few days in a row of light attendance, I realized, maybe some of you are making certain assumptions that I can clear up.
Myth 1: If you train every day, you will definitely overtrain.
    This is completely false, IF you are smart about your training.  Every class, we leave time for a dynamic warmup, kettlebell skill work, a faster metcon, and some basic mobility work at the end....and in 1 hours time.  Drop the idea that if you lift weights, your body needs days of rest in between for recovery.  That would only matter if you trained like a bodybuilder, 2 hours a day in the gym, splitting up bodyparts.  Think about construction workers.  They lift weights all day, every day...and they are in GREAT shape!  So, if you want to achieve the best body ever, get to kettlebell class 5-6 days a week.  If you have specific performance goals across a few movements, get to class 5-6 days a week, because if you truly want to improve your overhead pressing gotta press often!
Myth 2:  I need "cardio" to lose bodyfat.
    First off, anyone whose been to a few kettlebell classes knows that you get plenty of cardio from throwing around kettlebells.  But that is off topic.  If you want to make changes to your body, you need to get strong...period.  If you can't squat half your bodyweight with kettlebells, deadlift or swing the same, and press half your bodyweight are weak.  In fact, you should be able to perform a turkish getup with almost twice the weight you can strict press! So if you want muscle, and you need strength, get yourself into kettlebell classes 5-6 days a week.
Myth 3: Fitness means looking good.

    To some people that definition might work, but to me, you are fit when you can perform a wide variety of functional movements proficiently at a wide variety of speeds under various adverse conditions.  What does that mean? Well, if you can squat a lot of weight...great! That is a start.  But can you squat a lot of weight, for a lot of reps, for 10 minutes of work?  There is a reason we use a clock in our classes.  The time domain provides an added level of fitness that is not achievable with just a heavy or light kettlebell.  If you don't consider yourself proficient at a lot of exercises, at various lengths of routines, at various tempos....time to get yourself into kettlebell classes 5-6 days a week.
  If one or more of these myth has been consistently followed by you in your training, it's time to make a change! Lets get into class as often as possible.  If it is important to you, and your fitness truly matters, you will find a way to make more time.  We all need coaches, and we are here to help you get the most out of your training.  But if you only show up once a week, are your expectations that realistic?

Friday, 9/6/13 Canceled

Whitney will be out of town tomorrow and Friday.  I will be covering tomorrow's 6:30pm class, however, Friday's class will need to be canceled.  Please try to make it in tomorrow. A lot of you haven't even seen the awesome new location yet!

See you tomorrow!

September 21st Competition

As a reminder, there is still room to participate in our friendly, informal kettlebell competition. 

Whether you are truly trying to be a great kettlebell athlete, motivating yourself for your ongoing fitness, or simply trying to perform better than you last event...this small competition is open to you. 

Best of all, it will be held at our new, larger space:

12041 Bournefield Way
Suite C
Silver Spring, MD 20904
To register, go here: