WOD -Cardio 6

As Many Reps As Possible (AMRAP) in 15 minutes

ALL ARE DONE WITH 1 KB.

Perform 5 reps of Thrusters on your right arm, 5 snatch on right, 5 clean and jerk on right, and 5 swings on right....then switch to left side and perform the same sequence. 

1 Round = 40 reps (R and L added together!)

Thruster
Snatch
Clean and Jerk
1 Hand Swing

Compare to 6/7/13

Myths of Kettlebell Training: Where do You Fall?

Many of you have busy lives, that may make it hard to attend kettlebell classes more regularly.  After having a few days in a row of light attendance, I realized, maybe some of you are making certain assumptions that I can clear up.

Myth 1: If you train every day, you will definitely overtrain.

    This is completely false, IF you are smart about your training.  Every class, we leave time for a dynamic warmup, kettlebell skill work, a faster metcon, and some basic mobility work at the end....and in 1 hours time.  Drop the idea that if you lift weights, your body needs days of rest in between for recovery.  That would only matter if you trained like a bodybuilder, 2 hours a day in the gym, splitting up bodyparts.  Think about construction workers.  They lift weights all day, every day...and they are in GREAT shape!  So, if you want to achieve the best body ever, get to kettlebell class 5-6 days a week.  If you have specific performance goals across a few movements, get to class 5-6 days a week, because if you truly want to improve your overhead pressing strength....you gotta press often!

Myth 2:  I need "cardio" to lose bodyfat.

    First off, anyone whose been to a few kettlebell classes knows that you get plenty of cardio from throwing around kettlebells.  But that is off topic.  If you want to make changes to your body, you need to get strong...period.  If you can't squat half your bodyweight with kettlebells, deadlift or swing the same, and press half your bodyweight overhead...you are weak.  In fact, you should be able to perform a turkish getup with almost twice the weight you can strict press! So if you want muscle, and you need strength, get yourself into kettlebell classes 5-6 days a week.

Myth 3: Fitness means looking good.

    To some people that definition might work, but to me, you are fit when you can perform a wide variety of functional movements proficiently at a wide variety of speeds under various adverse conditions.  What does that mean? Well, if you can squat a lot of weight...great! That is a start.  But can you squat a lot of weight, for a lot of reps, for 10 minutes of work?  There is a reason we use a clock in our classes.  The time domain provides an added level of fitness that is not achievable with just a heavy or light kettlebell.  If you don't consider yourself proficient at a lot of exercises, at various lengths of routines, at various tempos....time to get yourself into kettlebell classes 5-6 days a week.

  If one or more of these myth has been consistently followed by you in your training, it's time to make a change! Lets get into class as often as possible.  If it is important to you, and your fitness truly matters, you will find a way to make more time.  We all need coaches, and we are here to help you get the most out of your training.  But if you only show up once a week, are your expectations that realistic?

Friday, 9/6/13 Canceled

Whitney will be out of town tomorrow and Friday.  I will be covering tomorrow's 6:30pm class, however, Friday's class will need to be canceled.  Please try to make it in tomorrow. A lot of you haven't even seen the awesome new location yet!

See you tomorrow!

September 21st Competition

As a reminder, there is still room to participate in our friendly, informal kettlebell competition. 

Whether you are truly trying to be a great kettlebell athlete, motivating yourself for your ongoing fitness, or simply trying to perform better than you last event...this small competition is open to you. 

Best of all, it will be held at our new, larger space:

Location: 

12041 Bournefield Way
Suite C
Silver Spring, MD 20904

To register, go here: http://www.iklf.co/competitions?eventId=648153&EventViewMode=EventDetails

More Announcements and Updates

Hey All,

     This morning's classes went great! Thank you to everyone who came to class this morning at the new location.  Many of you gave me some wonderful feedback about the location, as well as advice on how to help our students make the transition easier. We deeply appreciate the support you continue to give, and are excited to grow even further in this awesome larger space.

    As time goes by, please continue to provide positive and constructive feedback on how you feel we can modify or change so that our kettlebell community continues to be happy and grow together! Emails are best, because I check them regularly.

   Last two things:

      Yvette and I sat down today and created the Labor Day kettlebell routine that we will hold on Monday, September 2nd, at 8:30.  10 people RSVPed, so if you still haven't done so, please do that soon.  Generally, our holiday events are different, challenging, and interactive....with their design being based upon how many people are planning on attending.

      Second, the website has been updated with the correct schedule.  Every weekday class now starts at 6:30pm.  That means Tues and Wed classes are starting 30 min later than you are used to for the last several years. It might mean some of you will show up really early out of habit, but no worries! If you show up at 6pm, that just means you have more time to use the foam rollers and stretch out prior to toss the kettlebell.

We've Moved! It's Official!

Hey Everyone!

After all the chaos, and back and forth emailing, we can exhale a sigh of relief.

We've moved.

Today will be the first official business day in the new space.  Tomorrow (Sat morning) will be the first official kettlebell class.  Remember, there will be a SPECIAL LABOR DAY kettlebell event on Monday as well, at 8:30am.

Come join us at:

12041 Bournefield Way

Building C

Silver Spring, MD 20904

WOD- Max Effort 5

 SATURDAY, 8/31/13

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Compare to 6/1/13

Kettlebell Class Canceled for Wed, Thurs, and Fri

As I feared, I have to cancel KB Class for the rest of this week. 

However, we are planning on having our Saturday morning classes at 8am and 9am. 

We have plenty of new space, so I expect as many of you to attend as possible!

Please RSVP to both the Saturday morning classes and the special 8:30am Labor Day Class on Monday September 2nd.

See you Saturday:)

I May Have Spoken Too Soon!

We ran into a snag with getting keys and some issues with outlets being finished and a T1 Line being installed.  We are definitely moving on Thursday.  However, it is HIGHLY LIKELY that I will need to cancel Thursday and Friday's kettlebell classes.

   Stay tuned for another email tomorrow.  But it is HIGHLY LIKELY that today and Saturday morning will be the only other days left to attend a kettlebell class.

   I know this is highly inconvenient for you, and the chaos is very frustrating to me. Being that Maryland Kettlebells is a third party separate from the leasee, I am trying to make a compromise between keeping my students informed, and at the same time, trying to avoid too many confusing, changing, and contradictory emails.  I am doing my best given the information I receive, so bear with me.

  No matter what, next week will be the start of a newly rennovated, larger space for us to call our home!

Special Labor Day Event: Please RSVP!

We are planning a special event at 8:30am on Monday, September 2nd, for our kettlebell class. The regular evening class will be canceled. Please RSVP if you are committing to attending at 8:30am

It will be held at the new location:

                      12041 Bournefield Way
                       Suite #110 (Building C)                        Silver Spring. MD 20904