Tuesday, December 23, 2014

Jan. 24th Kettlebell Event: Please Register Early!

The IKLF has grown tremendously since I originally joined at the end of 2012. We now have a state qualifying event for those interested in competing at Nationals. And for the first time in 2015, Nationals competition will qualify you for invitation to the World competition held in November. I will be hosting 4 meets this year as I normally do, but only 1 of them will be the state meet (June 20th), which means if you intend on going to Nationals, you had best plan on peaking for your Maryland State meet.

Registration for the first event in 2015 is now open, and it is taking place on January 24th. All meets in Maryland will be held at Terrapin CrossFit, in Annapolis Junction, MD.

Register for January 24th here: http://iklf.co/event-1810060

January 24th- Regional MD Meet
March 28th- Regional MD Meet
June 20th- MD State Meet (qualifying meet for Nationals)
July 25- IKLF Nationals Meet held in California
October 17th- Regional MD Meet
November 14th- IKLF Worlds Meet held in Denver, CO

Sunday, December 21, 2014

Holiday Schedule Changes

Yvette and I will be in Denver, CO from Dec 24 through Dec 31.  Whitney will be able to cover 2 classes during that time, so please thank her for her generosity when you see her.  This is the holiday schedule.

Monday  Dec 22nd, Tomorrow = Open (I'm teaching)

Wednesday, Dec 24th- CLOSED

Thursday, Dec 25th- CLOSED

Saturday, Dec 27th- CLOSED

Monday, Dec 29th = Open (Whitney covering)

Wednesday, Dec 31st= Open (Whitney covering) 

Thursday, Jan 1st= CLOSED

Saturday, Jan 3rd = Open (I'm teaching)

Sorry for the inconvenience this may have caused you.  Have a great holiday with your family!

Friday, December 19, 2014

Saturday, 12/20/14


Bottom Up Partial TGU (stop at hip bridge) - 3RM

Bottom Up Clean and Press - 5RM



10 Snatch (explosive) 

10 1 Arm Row (high tension)

10 Clean (explosive)

10 Semi Kneeling (1 Knee on ground) strict Press (high tension)

10 One Arm Swings (explosive)


The SWOD involves stabilization at the shoulder and wrist.  Packing the shoulders correctly helps, as does gripping the handle hard.  Alignment of the handle, wrist, elbow, and shoulder should be maintained on both exercises, or else the bell will easily flip.

The WOD involves alternating between the two opposite types of kettle bell movements.  One is fast and explosive.  The next involves lots of muscle tension and strict body control.  Alternating between the two is hard to do unless you focus on breath control and proper abdominal bracing/ pressurization.

Friday, December 12, 2014

Saturday, Dec 13, 2014


KB Complexes:

Establish a 1RM for the following complex on each side of your body:

Complex 1 = Clean and Press, Windmill, Reverse Lunge

Complex 2 = Snatch, Clean and Jerk, Thruster


5 RFT of:

1 Turkish Getup
10 Pushups
20 Alternating Swings

Friday, December 5, 2014

Saturday Dec 6, 2014


     Renegade Row- 5 RM each side 
     (pushup position over top of 2 kettlebells)

     Bottom Up Clean and Press- 3RM 
     (kettlebell upside down)


      Descending Ladder

       10, 9, 8, ....1 Clean and Jerk
        10, 9, 8....1  One Arm Swing

     Directions: Perform 10 Clean and Jerk, then 10 one arm swings, all on your right side first.  Then, repeat on your left side.  Then, switch back to your right side, but perform 9 clean and jerk, then 9 one arm swings, before completing it on your left side.  Continue in this alternating fashion until you complete 1 rep of each exercise on each arm.

Friday, November 28, 2014

Thanksgiving Partner WOD- Chase the Turkey!

Saturday, November 29, 2014

SWOD- 15min

Turkish Getup- 1RM (Kettlebell or Barbell)


Partner WOD- 25 Min Time Cap

While 1 Partner is completing the kettlebell movement, the other partner is completing the locomotion drill until the kettlebell task is completed by their partner. The whole sequence is then repeated, but the partners switch the movements, before moving onto the next couplet of exercises. 

Notes for Logistics in Class: Position the KB that is being shared by the partners at one end of the floor, and the second partner will perform the locomotion drills across the floor until partner#1 is finished their kettlebell exercise.  Once completed, the partners will switch their roles, complete that couplet, before moving onto the next locomotion drill/ kettlebell couplet

30  KB One Hand Russian Swing
Bear Crawl (until partner finished swing)

30 KB Snatches
Duck Walk ( until partner finished snatch)

30 KB Thrusters
Crab Walk ( until partner finished thruster)

30 KB Row
Inchworm ( until partner finished row)

30 KB Reverse Lunges
Spiderman Crawl ( until partner finished lunges)

Record time to completion and the load used of each team.

Friday, November 21, 2014

Kettlebell Classes Canceled Tomorrow

Please remember that tomorrow's classes are canceled in lieu of the kettlebell competition being hosted at Terrapin CrossFit.

   For those wishing to spectate or volunteer their time, the competition starts at 9am.  If you wish to participate, and still have not registered, please arrive at 8am with $25 as your registration fee.

   It will be fun!

Tuesday, November 18, 2014

Tues 11-18-14

Reminder for This Saturday, November 22nd

Attention Regular Kettlebell Students and Competitors:
     On November 22nd (this Saturday), our regularly scheduled kettlebell classes are canceled, to be replaced by our last IKLF kettlebell competition of 2014.  It will be hosted at Terrapin CrossFit
at 8am-12noon.

      For those of you who regularly attend Saturday classes, why not register to participate in the event?  You will be performing the same exercises you do every week, in a very similar fashion, with similar time constraints.  Just treat it as a workout...rather than think of it as a competition!
     For the rest of my contact list, if you are interested and haven't registered, please jump on it immediately.  Spaces are almost gone.
    Remember, there are 6 possible event choices, but I highly suggest doing a maximum of 3 events due to the short breaks between events.

Registration: http://www.iklf.co/event-810237

Friday, November 14, 2014

Saturday 11/15/14

Double Sumo DL - 10RM
Double Alternating Row - 10RM (5 each side)


Chipper- 20 min

10 Turkish Getups
20 Suitcase Deadlifts
30 Clean and Press
40 Snatch
50 Alternating Swings

Friday, November 7, 2014

Saturday Nov 8th, 2014


Renegade Row - 10RM

Double KB Thruster- 10RM


AMRAP - 12

10 Bodyweight Burpees
10 KB Clean
10 KB Jerk

Thursday, November 6, 2014

Wed 11-5-14

Holiday Kettlebell Event

I really would like to see several Maryland Kettlebells athletes participate in this event. They are a ton of fun, and every class attended has prepared you for this type of event. Anyone who's interested in a fun, local competition that only costs $25 to register....you can't beat this.

Register here: http://www.iklf.co/event-810237

It will be held at my new gym, called Terrapin CrossFit on Saturday, Nov 22.

If you have any questions before registering, please email me directly or call my cell.

Wednesday, October 29, 2014

Wed 10/29/14

Traffic is bad!

And I might end up being late, there is a lot of bad traffic. I am on my way and I hope to be there by 630 this evening.

Friday, October 24, 2014

Saturday 10/25/14 WOD- "Intro Hell"

Saturday 10/18/14


10RM Reverse Lunge
5RM Seesaw Press


Max Time Cap = 15 min

Descending Ladder

10, 9 , 8, 7....1

Goblet Squat

2 Hand Swing

Directions:   Perform 10 Goblet squats, then 10 swings, then 9 squats and 9 swings, etc.  Follow this pattern down to 1 rep of each.  Use 1 kettlebell for both.  Record time to completion and KB load.

Thursday, October 23, 2014

Saturday Oct 25th Schedule Change

We will only be hosting the 9am kettlebell class this Saturday, Oct 25th.  Please adjust your alarm clock accordingly, and we apologize for any inconvenience this may have caused.

Thurs 10/23/14

Sunday, October 19, 2014

Last Competition of the Year!

Want to test your fitness against kettlebell athletes? This will be the last IKL Bolt Kettlebell Competition of 2014. All events are 10 min long, and you get to pick the size kettlebell you want to use. Winners in each class are determined by volume lifted (weight x reps). How do you stack against my regular students?

Anyone who loves kettlebells can enter. Athletes of all experience levels will be participating. These events are extremely fun, and open to anyone in the CrossFit or Strongman community as well!


Friday, October 17, 2014

WOD- Under the Wire

Saturday 10/18/14


10RM Reverse Lunge
5RM Seesaw Press

WOD- Under the Wire

2RFT - 15 Min Time Cap

10 Hollow Body Rocks
20 Two Hand Swings
10 Mountain Climbers
20 Thrusters
10 Plank Climbers
20 Suitcase Deadlift
10 Pushup

Use 1 KB for all lifts. 

Record load and time to completion.  If task is not completed in the given time cap, record the total number of reps completed when time ran out.

Compare to 3/29/14

Friday, October 10, 2014

Saturday 10/11/14- Tag Team

Saturday 10/11/14

1. EMOM for 10 mins switching arms each min.
Snatch x5--> Overhead Lunge x2
2. KB Partner Tag Team (switch as many times as you choose to complete the work)
3 rounds for time
20 Push-ups
30 Air squats
40 Two-handed Russian swings 24K/16K
50 Goblet squats 24K/16K

Friday, September 26, 2014

WOD- KB Diane

Flow Drill - 3RM for this complex
3 Double KB Snatch
3 Double KB Clean
3 Double KB Squat

Kettlebell Diane

Double KB Sumo DL
Double KB Push Press

Friday, September 19, 2014

WOD- Spartacus

Saturday, 9/20/14


Find 3RM on TGU per side



Perform circuit 3 times with 1 minutes at each station.  For each station, you have 45 sec of work and 15 sec of rest.

1) Goblet Squat
2) Bodyweight Mountain Climbers
3) One Hand Swings
4) Bodyweight Plank Ups
5) Two Hand Swing
6) Bodyweight Lunges
7) Windmill Right Side
8) Windmill Left Side
9) Push Press R Side
10) Push Press L Side

After Party: If time: Death by Kettlebell Snatches, starting at 3 reps per side per minute, increasing 1 rep per minute until unable to complete the desired number of reps prescribed