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

Wednesday, October 15, 2014

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

Wednesday, October 8, 2014

Wednesday, October 1, 2014