Sunday, August 31, 2014

Laborious Teamwork on Labor Day

September 1, 2014

In Teams of 2:

Record kettlebell size and time to completion.

3RFT of:

Partner 1: 5 Squats/ 5 BW Burpees
Partner 2: 5 Squats/ 5 BW Burpees

Use light bell.  Stop once both partners have 15 of each movement.

Farmer's Walk

Partner 1: Carry 1 Heavy Bell down and back
Partner 2:  Carry 1 Heavy Bell down and back

 3RFT of:

Partner 1: 5 Cleans per side/ 5 BW Lunges per side
Partner 2:5 Cleans/ 5 BW Lunges

Use light bell.  Stop once both partners have 15 of each movement.

Farmer's Walk

Partner 1: Carry 1 Heavy Bell down and back
Partner 2:  Carry 1 Heavy Bell down and back

 3RFT of:

Partner 1: 5 Swings per side/ 5 Plank Climbers per side
Partner 2: 5 Swings per side/ 5 Plank Climbers per side

Use light bell.  Stop once both partners have 15 of each movement.

Farmer's Walk

Partner 1: Carry 1 Heavy Bell down and back
Partner 2:  Carry 1 Heavy Bell down and back


 

Saturday, August 30, 2014

September 6 Kettlebell Competition a Week Away!

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 September 6.   It will be fun, motivational, and inspiring for not just you, but everyone around you:)

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!

ANNOUNCEMENT: We need volunteers for the event.  If you would like to help us out on that Saturday morning, we could really use your help.  The event will likely last between 8am-12noon.  Any help during that time is greatly appreciated, so please respond via email if you can volunteer!

Events to choose from are:


Double Half Snatch
Double Clean and Jerk
Double Jerk
Single Snatch
Single Clean and Jerk
Single 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 September 6, 2014 for our Regional BOLT kettlebell competition!
Register here: http://www.iklf.co/event-810236

Sat 8/30/14

Friday, August 22, 2014

Saturday 8/23/14 Flo

SWOD:

5RFT

Flow Drill using:

1 TGU into 3 Push press


WOD


AMRAP-10

Double weighted windmills x 3

Double Front Squat x 3

Seesaw Press x 3

Thursday 8/21/14

Tuesday, August 19, 2014

Wednesday, 8/20/14 Class Canceled

We have to cancel tomorrow (Wed. 8/20/14)  night's class.  Dr. Smith is hosting a "health talk" at the office, and needs the floor, during our regular 6:30pm class time.  Whitney will still be teaching the Thursday evening class, and I'll be there on Saturday morning as usual.  Please plan accordingly.  We apologize for any inconvenience this has caused you.

Tues 8/19/14

Friday, August 15, 2014

WOD: Cardio 7

Saturday 8/16/14

SWOD: Renegade Rows for 5x10 (5 reps each arm)

WOD:

3 RFT

25 min time cap

5 V Ups

6 KB Snatch each side

7 push-ups 

8 KB one arm swings each side

9 burpees

10 KB Clean and press (5 each side)

11 Mountain Climbers

Sunday, August 10, 2014

September 6th: Athletes AND Volunteers Needed!

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 September 6.   It will be fun, motivational, and inspiring for not just you, but everyone around you:)

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!

ANNOUNCEMENT: We need volunteers for the event.  If you would like to help us out on that Saturday morning, we could really use your help.  The event will likely last between 8am-12noon.  Any help during that time is greatly appreciated, so please respond via email if you can volunteer!

Events to choose from are:


Double Half Snatch
Double Clean and Jerk
Double Jerk
Single Snatch
Single Clean and Jerk
Single 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 September 6, 2014 for our Regional BOLT kettlebell competition!
Register here: http://www.iklf.co/event-810236

Saturday, August 9, 2014

WOD- Max Effort 2

Saturday, 8/9/14

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

Friday, August 1, 2014

Thurs 7/31/14

WOD - Cardio 5

Saturday, 8/2/14

Descending Ladder ( Record time to completion and weight used)

MAX TIME LIMIT = 15 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 1/25/14