Thurs 10/29/14

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.

Tues 10/27/14

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

Saturday 10/18/14

SWOD

10RM Reverse Lunge
5RM Seesaw Press


WOD

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.

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

Wed 10/22/14

Tues 10/21/14

Mon 10/20/14

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!

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

Sat 10/18/14

WOD- Under the Wire

Saturday 10/18/14

SWOD

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

Thurs 10/16/14

Wed 10-15-14

Tues 10/14/14

Monday 10/13/14

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

Thurs 10/9/14

10/8/14

Tues 10/7/14

Monday 10/6/14

Saturday 10/4/14

Thurs 10/2/14

Wed 10/1/14