Friday, January 31, 2014

Kettlebell Competition on February 8, 2014

Competition is one of the best environments to test both your progress and performance.  Come see how you compare to your personal bests by joining us on February 8!  It will be fun, motivational, and inspiring for not just you, but everyone around you:)


Mark your calendar and spread the word for us please.  February 8, 2014 will be the first kettlebell competition of the year.  Come test your strength, and your endurance, in this fun event.  Most of our regular students at Maryland Kettlebells would perform great in these competitions, because every day you train for an event like this!

Events to choose from are:

Double Half Snatch
Double Jerk
Single Snatch
Single Clean and Jerk
Competitors will be divided by gender, age, and weight class.  All events will last 10 minutes, and competitors will be allowed to place the kettlebell down on the floor or switch hands as many times as they wish during those 10 minutes.  Likewise, competitors can pick their own kettlebell sizes for all events.
Results and performance will be based on volume, which means weight multiplied by repetitions.  That means that strength matters, not just endurance.  Generally speaking, a person who can move heavier loads for longer periods of time will win in these events. 
So please bring your friends and family out to join us on February 8, 2014 for our first BOLT kettlebell competition!

And please feel free to forward this email onto anyone who you feel might be interested in competing:)

WOD- KB Fight Gone Bad

 Saturday, Feb 1, 2014

WOD- Kettlebell Fight Gone Bad
 

EMOM-17

Minute 1:  KB Thrusters (53/35)
Minute 2:  KB Sumo Deadlift High Pull (53/35)
Minute 3:  BW Burpees
Minute 4:  KB Jerk (53/35)
Minute 5:  KB One Arm Swing (53/35)
Minute 6:  REST
Minute 7:  KB Thrusters (53/35)
Minute 8:  KB Sumo Deadlift High Pull (53/35)
Minute 9:  BW Burpees
Minute 10:  KB Jerk (53/35)
Minute 11:  KB One Arm Swing (53/35)
Minute 12:  REST
Minute 13:  KB Thrusters (53/35)
Minute 14:  KB Sumo Deadlift High Pull (53/35)
Minute 15:  BW Burpees
Minute 16:  KB Jerk (53/35)
Minute 17:  KB One Arm Swing (53/35)
Minute 18: Collapse on the floor dying for air!



In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.  Athletes will record their TOTAL REPS over the 17 minutes of training as their score to beat next time!

Compare previous scores here: Nov 9, 2013

Friday, January 24, 2014

WOD- Cardio 5

Saturday, 1/25/14

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 8/24/13

Wednesday, January 22, 2014

February 8, 2014 BOLT Kettlebell Competition

Hey Gang,
Exciting news for 2014!

Mark your calendar and spread the word for us please.  February 8, 2014 will be the first kettlebell competition of the year.  Come test your strength, and your endurance, in this fun event.  Most of our regular students at Maryland Kettlebells would perform great in these competitions, because every day you train for an event like this!

Events to choose from are:
Double Half Snatch
Double Jerk
Single Snatch
Single Clean and Jerk
Competitors will be divided by gender, age, and weight class.  All events will last 10 minutes, and competitors will be allowed to place the kettlebell down on the floor or switch hands as many times as they wish during those 10 minutes.  Likewise, competitors can pick their own kettlebell sizes for all events.
Results and performance will be based on volume, which means weight multiplied by repetitions.  That means that strength matters, not just endurance.  Generally speaking, a person who can move heavier loads for longer periods of time will win in these events. 
So please bring your friends and family out to join us on February 8, 2014 for our first BOLT kettlebell competition!

And please feel free to forward this email onto anyone who you feel might be interested in competing:)

Wednesday Night Kettlebell Class is ON at 6:30pm

Gang,
Put on your boots!

We ARE holding our regular 6:30pm kettlebell class tonight (with your favorite coach = ME:)

Please allow extra time for driving on side streets and perhaps added traffic.  I will see you all there for a great workout!

Tuesday, January 21, 2014

Tonight's 6:30pm Kettlebell Class Canceled

Hi All,
   Due to the hazardous weather conditions, our 6:30pm kettlebell class is canceled for tonight, Tuesday, 1/21/14.  Check your email and www.marylandkettlebells.com for more updates as the weather changes.
Thanks,

Maryland Kettlebells Staff

Friday, January 17, 2014

WOD- Max Effort 4

SATURDAY,  1/18/14

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 8/17/13

Friday, January 10, 2014

WOD- Cardio 4

Saturday, 1/11/14

21-15-9 (complete for minimum time)

Double KB Snatches
Double KB Burpees (includes pushup and deadlift)

Perform with 2 Kettlebells of equal size for both movements


Modifications include:

1 KB Snatch
 BW Burpees
Double KB Burpees (without pushup)

Compare to 8/10/13

Friday, January 3, 2014

WOD- Cardio 3

 Saturday, 1/4/14

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 7/20/13

Thursday, January 2, 2014

New Years Kick Off Tonight!

Come join us tonight for the first kettlebell class of the New Year, 2014.  Tonight's class will kick off at 6:30pm as usual.  We have a fun evening planned with lots of challenging routines.  Time to get serious about your fitness while the New Year resolutions are fresh in your mind!
See you tonight at 6:30pm...Burpees if you are late:)