Tuesday, December 23, 2014

Jan. 24th Kettlebell Event: Please Register Early!

The IKLF has grown tremendously since I originally joined at the end of 2012. We now have a state qualifying event for those interested in competing at Nationals. And for the first time in 2015, Nationals competition will qualify you for invitation to the World competition held in November. I will be hosting 4 meets this year as I normally do, but only 1 of them will be the state meet (June 20th), which means if you intend on going to Nationals, you had best plan on peaking for your Maryland State meet.

Registration for the first event in 2015 is now open, and it is taking place on January 24th. All meets in Maryland will be held at Terrapin CrossFit, in Annapolis Junction, MD.

Register for January 24th here: http://iklf.co/event-1810060

January 24th- Regional MD Meet
March 28th- Regional MD Meet
June 20th- MD State Meet (qualifying meet for Nationals)
July 25- IKLF Nationals Meet held in California
October 17th- Regional MD Meet
November 14th- IKLF Worlds Meet held in Denver, CO

Sunday, December 21, 2014

Holiday Schedule Changes

Yvette and I will be in Denver, CO from Dec 24 through Dec 31.  Whitney will be able to cover 2 classes during that time, so please thank her for her generosity when you see her.  This is the holiday schedule.

Monday  Dec 22nd, Tomorrow = Open (I'm teaching)

Wednesday, Dec 24th- CLOSED

Thursday, Dec 25th- CLOSED

Saturday, Dec 27th- CLOSED

Monday, Dec 29th = Open (Whitney covering)

Wednesday, Dec 31st= Open (Whitney covering) 

Thursday, Jan 1st= CLOSED

Saturday, Jan 3rd = Open (I'm teaching)

Sorry for the inconvenience this may have caused you.  Have a great holiday with your family!

Friday, December 19, 2014

Saturday, 12/20/14


Bottom Up Partial TGU (stop at hip bridge) - 3RM

Bottom Up Clean and Press - 5RM



10 Snatch (explosive) 

10 1 Arm Row (high tension)

10 Clean (explosive)

10 Semi Kneeling (1 Knee on ground) strict Press (high tension)

10 One Arm Swings (explosive)


The SWOD involves stabilization at the shoulder and wrist.  Packing the shoulders correctly helps, as does gripping the handle hard.  Alignment of the handle, wrist, elbow, and shoulder should be maintained on both exercises, or else the bell will easily flip.

The WOD involves alternating between the two opposite types of kettle bell movements.  One is fast and explosive.  The next involves lots of muscle tension and strict body control.  Alternating between the two is hard to do unless you focus on breath control and proper abdominal bracing/ pressurization.

Wednesday, December 17, 2014

Friday, December 12, 2014

Saturday, Dec 13, 2014


KB Complexes:

Establish a 1RM for the following complex on each side of your body:

Complex 1 = Clean and Press, Windmill, Reverse Lunge

Complex 2 = Snatch, Clean and Jerk, Thruster


5 RFT of:

1 Turkish Getup
10 Pushups
20 Alternating Swings

Wednesday, December 10, 2014

Monday, December 8, 2014

Friday, December 5, 2014

Saturday Dec 6, 2014


     Renegade Row- 5 RM each side 
     (pushup position over top of 2 kettlebells)

     Bottom Up Clean and Press- 3RM 
     (kettlebell upside down)


      Descending Ladder

       10, 9, 8, ....1 Clean and Jerk
        10, 9, 8....1  One Arm Swing

     Directions: Perform 10 Clean and Jerk, then 10 one arm swings, all on your right side first.  Then, repeat on your left side.  Then, switch back to your right side, but perform 9 clean and jerk, then 9 one arm swings, before completing it on your left side.  Continue in this alternating fashion until you complete 1 rep of each exercise on each arm.

Wednesday, December 3, 2014