Wednesday, May 21, 2014
Monday, May 19, 2014
Sunday, May 18, 2014
May 31st Competition Still Open to Registrants!
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 May 31st! It will be fun, motivational, and inspiring for not just you, but everyone around you:)
Mark your calendar and spread the word for us please. May 31, 2014 will be the IKL State kettlebell competition of the year. 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!
A competitor may choose up to 5 events, although most athletes stick to just 1-3 per competition. The level of exhaustion can be quite high from just one event, and generally speaking, a competitor might have only 30 minutes to recover between events.
Events to choose from are:
Double Half Snatch
Double Jerk
Double Clean and Jerk
Single Snatch
Single Jerk
Single Clean and 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.
Rule change for this event: Presses and Push Presses will count as "jerks." Yay!
So please bring your friends and family out to join us on May 31, 2014 for our IKL BOLT kettlebell competition!
Friday, May 16, 2014
WOD- Cardio 2
Saturday, 5/17/14
15 Minute AMRAP ( as many reps as possible) using an Ascending Ladder for Repetitions.
Directions: Perform the exercises in the order they are given. Perform each repetition on the right and left side before moving onto the next exercise. Once the 15 min time limit starts, you will perform 1 rep of each exercise on each arm. You will then repeat the order using 2 reps on each arm, followed by 3,4,5,6.....Keep moving until your time runs out, at which point, you will log the highest repetition (or round) you made it to, plus any partial rounds.
Windmill
Snatch
Thrusters
1 Arm Swing
Compare to 12/21/13
15 Minute AMRAP ( as many reps as possible) using an Ascending Ladder for Repetitions.
Directions: Perform the exercises in the order they are given. Perform each repetition on the right and left side before moving onto the next exercise. Once the 15 min time limit starts, you will perform 1 rep of each exercise on each arm. You will then repeat the order using 2 reps on each arm, followed by 3,4,5,6.....Keep moving until your time runs out, at which point, you will log the highest repetition (or round) you made it to, plus any partial rounds.
Windmill
Snatch
Thrusters
1 Arm Swing
Compare to 12/21/13
Thursday, May 15, 2014
Wednesday, May 14, 2014
Monday, May 12, 2014
Sunday, May 11, 2014
Challenge Yourself!
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 May 31st! It will be fun, motivational, and inspiring for not just you, but everyone around you:)
Mark your calendar and spread the word for us please. May 31, 2014 will be the IKL State kettlebell competition of the year. 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!
A competitor may choose up to 5 events, although most athletes stick to just 1-3 per competition. The level of exhaustion can be quite high from just one event, and generally speaking, a competitor might have only 30 minutes to recover between events.
Events to choose from are:
Double Half Snatch
Double Jerk
Double Clean and Jerk
Single Snatch
Single Jerk
Single Clean and 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.
Rule change for this event: Presses and Push Presses will count as "jerks." Yay!
So please bring your friends and family out to join us on May 31, 2014 for our IKL BOLT kettlebell competition!
Friday, May 9, 2014
WOD- Max Effort 1
Saturday, 5/10/14
3 Rounds of Max Weight (Ramp up the load each set)
Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)
Compare with 10/5/13
3 Rounds of Max Weight (Ramp up the load each set)
Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)
Compare with 10/5/13
Friday, May 2, 2014
WOD - Cardio 1
Saturday, 5/3/14
As Many Reps As Possible (AMRAP) in 15 minutes
ALL ARE DONE WITH 1 KB. Perform the 4 movements sequentially on your right arm as a flow drill, before moving onto your left arm.
1 Round = 40 reps ( Right Arm + Left Arm)
Thrusters - 5reps
Snatch - 5 reps
Clean and Jerk - 5 reps
1 Hand Swing - 5 reps
Compare to 9/28/13
As Many Reps As Possible (AMRAP) in 15 minutes
ALL ARE DONE WITH 1 KB. Perform the 4 movements sequentially on your right arm as a flow drill, before moving onto your left arm.
1 Round = 40 reps ( Right Arm + Left Arm)
Thrusters - 5reps
Snatch - 5 reps
Clean and Jerk - 5 reps
1 Hand Swing - 5 reps
Compare to 9/28/13
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