Competition Coming Fast!

 I will be hosting another casual kettlebell competition on Saturday, February 9th, at 10am.  It will be held at our office, in the same location that our classes will be held.  Classes will be canceled for that day.  Instead, those wanting to test their fitness will be encouraged to participate in the kettlebell competition. 

The office is not very large, and as a result, I am limiting the number of participants to the first 20 that register. Therefore, if you are seriously interested, please register immediately, as it will be a first come, first served basis for participation.

Those of you who show up will also be helping to judge! This will be an interactive process that is fun for everyone involved. I want it to be social, and competitive.  Judging will be easy, and participation in the competition will be very similar to what all of you are used to in our classes.  Lots of hard work for a short period of time. 

You will have exactly 10 minutes per event, attempting to achieve as many repetitions in that time as possible. You get to select your own weight.  The lifts include snatch, clean and jerk, double jerk, half snatch, and double clean and jerk.  Pick 1...or pick 3...your choice! I hope to have a great turnout like last time:)

USE THE INFORMATION BELOW TO FIND YOUR WEIGHT CLASS AND REGISTER FOR THE EVENT

Register here: http://www.iklstore.com/product_p/meet7.htm

Figure out your weight class here:

MEN:

Super Light- Under 59kg
Light- 59.01-66kg
Middle Light- 66.01-74kg
Middle- 74.01-83kg
Heavy Light- 83.01-93kg
Heavy- 93.01- 105kg
Super Heavy- 105.01- 120kg
Unlimited- 120.01 and over

WOMEN

Super Light- Under 47kg
Light- 47.01-52kg
Middle Light- 52.01-57kg
Middle- 57.01-63kg
Heavy Light- 63.01-72kg
Heavy- 72.01- 83kg
Super Heavy- 83.01- 93kg
Unlimited- 93.01 and over

For Anyone Arriving to Kettlebell Class After 6pm!

For anyone arriving to kettlebell classes after 6pm, this is important! 

The building has a new property manager, and that manager has changed the locking mechanism on the front door to the building.  Previously, we were able to prop the door open after 6pm to allow for any stragglers to come in.  However, that has changed.

If you arrive at the building for a class, and you find the timer lock on the building has locked the front doors, you must walk around (or drive around) to the back of the building to knock on our back door so that we can hear you.  Knock LOUD!  The back door is clearly marked with the words, "Dr. Steven Horwitz, Personal Trainer." It is the door immediately adjacent to the M&T Bank.

Do NOT stand at the front door hoping that someone will come let you in, because in most cases, the other businesses have closed.  Occasionally, you might see the cleaning crew out front and get lucky, but after trying that tactic for a few minutes with no response, go around the back of the building where we can let you in.

Permanent Schedule Change to Kettlebell Classes

Please note that starting this week, on Thursday, Jan 31st, a permanent change in our class schedule will be implemented.

 

Starting this week, ALL THURSDAYS AND FRIDAYS will have only 1 evening kettlebell class, starting at 6:30pm. Please plan your attendance accordingly.

Kettlebell Class Canceled for Tonight, Jan 25th

Due to the impending weather conditions, kettlebell classes are canceled for tonight.

WOD- Max Effort 3

 Saturday, 1/26/13

Directions: Over the course of 3-5 sets, work up to the heaviest weight possible for each exercise assigned.  Post your max weight in the comments section for each exercise.

Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)

Snatch -  5RM (Max weight for 5 repetitions on each arm)

Thrusters -  5RM (Max weight for 5 repetitions)


Compare to 10/20/12

Test Your Fitness on Saturday, Feb 9th, at 10am!

I will be hosting another informal kettlebell competition on Saturday, February 9th, at 10am.  It will be held at our office, in the same location that our classes will be held.  Classes will be canceled for that day.  Instead, those wanting to test their fitness will be encouraged to participate in the kettlebell competition. 

The office is not very large, and as a result, I am limiting the number of participants to the first 20 that register. Therefore, if you are seriously interested, please register immediately, as it will be a first come, first served basis for participation.

Those of you who show up will also be helping to judge! This will be an interactive process that is fun for everyone involved. I want it to be social, and competitive.  Judging will be easy, and participation in the competition will be very similar to what all of you are used to in our classes.  Lots of hard work for a short period of time. 

You will have exactly 10 minutes per event, attempting to achieve as many repetitions in that time as possible. You get to select your own weight.  The lifts include snatch, clean and jerk, double jerk, half snatch, and double clean and jerk.  Pick 1...or pick 3...your choice! I hope to have a great turnout like last time:)

USE THE INFORMATION BELOW TO FIND YOUR WEIGHT CLASS AND REGISTER FOR THE EVENT

Register here: http://www.iklstore.com/product_p/meet7.htm

Figure out your weight class here:

MEN:

Super Light- Under 59kg
Light- 59.01-66kg
Middle Light- 66.01-74kg
Middle- 74.01-83kg
Heavy Light- 83.01-93kg
Heavy- 93.01- 105kg
Super Heavy- 105.01- 120kg
Unlimited- 120.01 and over

WOMEN

Super Light- Under 47kg
Light- 47.01-52kg
Middle Light- 52.01-57kg
Middle- 57.01-63kg
Heavy Light- 63.01-72kg
Heavy- 72.01- 83kg
Super Heavy- 83.01- 93kg
Unlimited- 93.01 and over

WOD- Cardio 3

 Saturday, 1/19/12

Complete reps for minimum time (20 minute time limit)

5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side

Compare to 10/13/12

Thursday, Jan 17th, Kettlebell Classes Canceled

Due to the impending weather, tonight's kettlebell class is canceled. Class will resume tomorrow, Jan 18th, at 6pm.

Upcoming Kettlebell Competition Scheduled for Saturday, Feb 9th, 2013

I will be hosting another informal kettlebell competition on Saturday, February 9th.  Classes will be canceled for that day.  Instead, those wanting to test their fitness will be encouraged to participate in the kettlebell competition. 

Those of you who show up will also be helping to judge! This will be an interactive process that is fun for everyone involved. I want it to be social, and competitive.  Judging will be easy, and participation in the competition will be very similar to what all of you are used to in our classes.  Lots of hard work for a short period of time. 

You will have exactly 10 minutes per event, attempting to achieve as many repetitions in that time as possible. You get to select your own weight.  The lifts include snatch, clean and jerk, double jerk, half snatch, and double clean and jerk.  Pick 1...or pick 3...your choice! I hope to have a great turnout like last time:)

USE THE INFORMATION BELOW TO FIND YOUR WEIGHT CLASS AND REGISTER FOR THE EVENT

Register here: http://www.iklstore.com/product_p/meet7.htm

Figure out your weight class here:
MEN:

Super Light- Under 59kg
Light- 59.01-66kg
Middle Light- 66.01-74kg
Middle- 74.01-83kg
Heavy Light- 83.01-93kg
Heavy- 93.01- 105kg
Super Heavy- 105.01- 120kg
Unlimited- 120.01 and over

WOMEN

Super Light- Under 47kg
Light- 47.01-52kg
Middle Light- 52.01-57kg
Middle- 57.01-63kg
Heavy Light- 63.01-72kg
Heavy- 72.01- 83kg
Super Heavy- 83.01- 93kg
Unlimited- 93.01 and over

WOD - Max Effort 2

Saturday, 1/12/13

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

Compare to: 10/6/12