Saturday, September 13, 2008

Fells Point Kettlebell Class for yesterday

Classes keep getting more popular. I am so excited to be sharing Russian kettlebells with everyone in Baltimore. There simply isn't a more effective and dynamic fitness tool available, in my opinion.

Here is what we did. This was a smoker and everyone is class is a new "Bell ringer."

They kicked butt!

Swing :30 per hand

Rest :30

Plank :30,

Swing :30 per hand,

Rest :30

Bodyweight Squat :30,

Plank :30,

Swing :30 per hand,

Rest :30

Row :30 per hand,

Bodyweight squat :30,

Plank :30,

Swing :30 per hand,

Rest :30

Clean and press :30 per hand,

Row :30 per hand,

Bodyweight squat :30,

Plank :30,

Swing :30 per hand

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Friday, September 12, 2008

Interview with Dr. Loredana Petrucci

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Baltimore Kettlebell Sessions Yesterday in Fells Point

Yesterday morning in our 5:30 AM Fells Point class, Charm City Kettlebells did two kettlebell circuits and we ended with a "finisher."

Circuit #1: 4 rounds, 30 second active rest between rounds

Body weight squat: 10 reps

Kettlebell High Pulls 6 reps, l,r

Circuit #2, 30 second rest between rounds

One Armed Kettlebell Rows, 6 reps, l,r

Floor press, 6 reps, l,r

Then we finished up with kettlebell one armed swings.


Rest 1 minute and again. And then we stretched to cool off. Great effort by all.

In our afternoon group we did 5 circuits.

Goblet squat, 5 reps

One Armed Kettlebell rows, 5 reps,l,r

Swings, 20 reps

Another great effort and I think all are getting benefit and having fun!

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Thursday, September 11, 2008

Towson Boot Camp 9/11/2008

The Towson Boot Camp kicked some booty today!

Here is the circuit we did today and we did four rounds of it along with our usual "joint mobility" work and our cool down.


Janda sit ups


kettlebell swings

kettlebell push press

jump squats

x 4 with 30 seconds between rounds.

Lots of fun and lots of work in Towson!

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Wednesday, September 10, 2008

The Language of Success...Quit Trying and Start Doing

The language we use has a impact on our lives. If you use "wishy washy" words you will have a "wishy washy" life.

How often do you hear from a friend something like....I'll try to do such and such. When I hear that I know that trying isn't going to get it done. In other words, I'm not counting on them to perform.On the other hand, if they say, "I'll do "such and such," then I count on it getting done.

Check this out. Nicole is one of my clients. She lost 30 pounds before ever doing kettlebells but she told me she is going to lose another 30 pounds. She didn't say she was going to try to lose the additional weight...She said she will.

Of this I have no doubt because her language won't allow for failure. It isn't an option.

And that's the attitude you have to have in order to succeed in any endeavor. If you don't have that mindset then I recommend you find another venture because the one you are working on now will prove to be a collosal waste of your time. Because you aren't doing. You are only trying.

Are you ready to do whatever it takes? Or are you only going to try?

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Tuesday, September 9, 2008

Towson Boot Camp, 9/9/2008

Today we worked out in Towson under the pavilion as it was raining but we still had a wonderful workout.

We have five stations today.

Battling Ropes
Assisted One Legged Squats or Pistols
Floor Wipers
Kettlebell High Pulls
Jump Rope

30 seconds on, off

4 circuits. Great effort by the Towson fitness group today!

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Fells Point Workout for Tuesday, September 9th, 2008

We had an excellent group of folks who worked their butts today! Charm City Kettlebells Tuesday 5:30 AM class is rocking the bells! Great job by Janette, Mark, Ellen, Nicole and Liz. Keep it up!

We started with some basic joint mobility and then we did 4 circuits of the following:

30 seconds on, 30 seconds planks

Kettlebell swing
goblet squat
right one arm kettlebell row
left one arm kettlebell row

1 minute of russian twists

18 minutes of work and then we did a "cool down."

This is a new, hardworking group and we will be creating a higher level of intensity as time goes on. They are kickin' butt!

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Monday, September 8, 2008

Fells Point Workout for Monday, September 8th

Here is the workout we did at Zen of Zoe's today in Baltimore.

One handded Kettlebell Swings R, L


Cleans R.,L

Push Press R,L

Lunges R, L

One armed Rows L,R


We did it for 10,8,6,4,2 reps on each side declining.

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Towson Bootcamp

Here is the press release for the October Kettlebell Boot Camp in Towson!

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Perceptions (Repost of a friends blog)

My friend Jennifer Bryan has a wonderful blog about kettlebells and life and she gave me permission to re-post her musings on perception versus reality. Enjoy:)

"Kettlebells have been a part of my life for years now--at least 4 years, maybe longer. (Time does fly). I was hooked the minute I picked one up, quickly casting aside the dumbbells and barbells that had been a part of my life since age 15 in favor of the "cannonball with a handle". Don't get me wrong. I know barbells have a place, and I still will pick one up on occasion. I just love kettlebells and the other odd contributors to fitness such as ropes and tires, rings and sandbags. They make more sense to me in light of the way we move in the real world, and I actually enjoy playing with them. Since I found them, I have been telling anyone who would sit still long enough about kettlebells.

The funny thing is, until recently, few people actually listened. They would politely nod and ask appropriate questions only to walk away as soon as possible without hurting my feelings. Now, however, people truly listen and some have even been asking me to teach them more, asking if they could work out with me. The simple difference is about 38 pounds. Though I worked out just as hard then, put in just as much time, got up just as early, loved it just as much, people just didn't pay attention because their perception of me as a chubbling led them to believe that kettlebells couldn't possibly be an effective tool if I used them like I said I did yet continued to look like I did. Sure, fitness professionals understand that no manner of increased activity is going to break down the walls to weight loss without significant dietary changes, but the lay perspective is just the opposite. The average joe believes that the key is the activity. So to uneducated eyes, my activity, i.e. kettlebells, was not adequate. This misperception was actually one of the reasons I so desperately wanted to be leaner. I wanted the credibility it would provide me.

Whether we like it or not, our words are gauged not only by our actions, but also by our appearances. As a medical professional, I am a bit more believable now when I tell patients that they should lose weight or quit smoking. I'm not perfect by any means, but I come a little closer to living by example."

Well said Jennifer and thanks for allowing me to share it with my readers.


Sunday, September 7, 2008

Snatches today

What a beautiful day here in Towson Maryland. Hanna went through with little effect and I had a great AM workout despite a fever.

10x 10 snatches x 7

140 reps.

Also I have to mention that Franklin and Marshall College spanked Washington and Lee University 24-0 Saturday afternoon in a torrential downpour in Lancaster Pennsylvania. Jarrell Diggs, Gilman School '08 led the Dips with an electrifying punt return for a touchdown. Look for him to excel in his Diplomat career.

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