Saturday, May 31, 2014

Come Help Judge Athletes in This Morning's Competition

Come support our community by participating or cheering on others in the competition this morning at Maryland Kettlebells.  Regular classes will resume on Monday, June 2nd.
Should you wish to register at the last minute, you can do so by following this link or paying the $50 registration fee at the door.  Weigh ins and rule explanations will happen at 8am.  The event should kick off at 9am.


If you wish to help judge athletes or assist in any way to help the event run smoother, please just drop in.  The event will likely last until 12noon.

Sunday, May 25, 2014

Help Grow our Kettlebell Community

I hope everyone is having a wonderful Memorial Day holiday weekend. Enjoy your time with friends and family. Joyfully announce to them that you are excited to jump into the kettlebell competition next weekend. In fact, invite them to come watch and cheer you on!

If you haven't already registered for the event, please click on the link below. As usual, the competition will run instead of regularly scheduled classes on Saturday morning, May 31. The event starts at 8am, and will likely end around 11am-12noon.

All of you are more than capable of competing in at least 1 event. Most of you have been training with kettlebells for many months, some even years. Please join in the fun of competition as a way of both testing yourself, as well as seeing how others can bring out the best performance in you. If you are nervous, that is normal. Everyone gets nervous before competition. It's exhilarating!

Click here to register: http://www.iklf.co/meets?eventId=899076&EventViewMode=EventDetails

See you Saturday, May 31st, with your friends and family!

Memorial Day Cancellation

We are closed for Memorial Day.  Classes will resume on Tuesday, 5/27/14, at 6:30pm.  Sorry for any inconvenience this has caused in your training plans.

Friday, May 23, 2014

WOD- Max Effort 2

Saturday, 5/24/14

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 12/14/13

Sunday, May 18, 2014

May 31st Competition Still Open to Registrants!

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 May 31st!  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.  May 31, 2014 will be the IKL State 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!

A competitor may choose up to 5 events, although most athletes stick to just 1-3 per competition.  The level of exhaustion can be quite high from just one event, and generally speaking, a competitor might have only 30 minutes to recover between events.

Events to choose from are:

Double Half Snatch
Double Jerk
Double Clean and Jerk
Single Snatch
Single Jerk
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. 

Rule change for this event: Presses and Push Presses will count as "jerks."  Yay!

So please bring your friends and family out to join us on May 31, 2014 for our IKL BOLT kettlebell competition!

Friday, May 16, 2014

WOD- Cardio 2

Saturday, 5/17/14


15 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 15 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.

Windmill
Snatch
Thrusters
1 Arm Swing

Compare to 12/21/13

Sunday, May 11, 2014

Challenge Yourself!

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 May 31st!  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.  May 31, 2014 will be the IKL State 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!

A competitor may choose up to 5 events, although most athletes stick to just 1-3 per competition.  The level of exhaustion can be quite high from just one event, and generally speaking, a competitor might have only 30 minutes to recover between events.

Events to choose from are:

Double Half Snatch
Double Jerk
Double Clean and Jerk
Single Snatch
Single Jerk
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. 

Rule change for this event: Presses and Push Presses will count as "jerks."  Yay!

So please bring your friends and family out to join us on May 31, 2014 for our IKL BOLT kettlebell competition!

Friday, May 9, 2014

WOD- Max Effort 1

Saturday, 5/10/14

3 Rounds of Max Weight (Ramp up the load each set)

Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)

Compare with 10/5/13

Friday, May 2, 2014

WOD - Cardio 1

 Saturday, 5/3/14

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 9/28/13