Friday, September 26, 2008

Personal Workout today

120 snatches in 10 minutes with 24 kg bell. Felt strong but easy.


Fells Point Kettlebell Class, Friday 9/26

We always start with joint mobility work to get all the kinks out and the blood flowing.

Next we moved into a circuit and we did it four times.

Each exercise is performed for thirty seconds and then we rest of the same time.

Reverse kettlebell lunge

Push up

Russian Twist

One Armed Row, left

One Armed Row, right

Each circuit was 4:30 minutes. Total time 18 minutes

We finished with two armed kettlebell swings

Twenty seconds on and thirty seconds off for 4 rounds.Just over three minutes.

Give it a try!

Labels: , ,

Thursday, September 25, 2008

Baltimore Kettlebell Class, September 25, 2008

Charm City Kettlebells held our Thursday morning session and we rocked the bell!

As we always do, we worked on Joint Mobility for the first 15 minutes and got our hinges oiled up.

Next we got right into it.

Kettlebell complex:

High Pulls

30 seconds each arm (1 minute total) then 30 seconds rest

Body Weight Circuit

Push Ups
Jump Split Squat
One arm row, Left
One Arm row, right

1 minute each, rest for 3 seconds and we did it 3 times.

Metabolic Finisher

20 seconds on, 30 seconds rest for 8 sets!

Nice work

Labels: , ,

Wednesday, September 24, 2008

Simple is Often Best

The main reason I started "Charm City Kettlebells" was to help lots of people get in the best shape of their lives. Our Baltimore and Towson kettlebell workouts usually are quite taxing but not complicated at all. I find that keep in simple, stupid (KISS) works out well.

Today, my personal workout is as simple as it gets.

300 reps

200 24 kg Kettlebell swings, 100 24 kg Kettlebell snatches. Sets of 20 and 10. Time 25 minutes.

Easy pace and I felt good but not drained.

Labels: , , ,

Towson Boot Camp, Charm City Kettlebell Workout

Yesterday we did a one hundred fifty rep challenge for our Towson Kettlebell group. Here's the challenge.

10 kettlebell sit ups

50 swings

15 push ups

25 goblet squats

50 high pulls

As fast as possible while maintaining good form.

Excellent work by our group during a lovely day in Towson!

Now here is my workout and I did this prior to our boot camp.

Clean and Press ladders 5 rungs x 1,2,3 with one armed kettlebell rows. I used a 20kg bell so it was quick and easy with no rest between rungs. Total reps 120.

I rested for 1 minute and went right into snatches.

10 per side with a little rest between each set of 20.

Did 9 sets of 20 for 180 reps in 10:30 with 20 kg bell.

Labels: ,

Tuesday, September 23, 2008

Baltimore Kettlebell Class in Fells Point, September 22, 2008

We tried something a bit different yesterday in our kettlebell class in Fells Point and I really felt it was a nice change of pace. As always, we started with joint mobility. After that the fun begins!

We worked in teams of 2 and it was an "I go, then you go" set up.

Each team did as many circuits of our kettlebell challenge as they could in thirty minutes.

Single Arm Kettlebell Rows, 5 reps, l,r

two hand kettlebell swings, 15 reps

Goblet Squats, 5 reps

Kettlebell body pass, 10 reps

Plank, 30 seconds

High Pulls, 10 reps, l,r

30 seconds of mountain climbers

and then repeat for the remaining thirty seconds.

Labels: ,

Monday, September 22, 2008

Do You Deserve Fitness Success?

Many of my clients end up using kettlebells as a last resort. What I mean is that they have tried "everything" to get where they want to be physically. They have tried the Human Hamster Wheel AKA Treadmill. They've used dumbells. They've tried a personal trainer. They've used the pool. I could go on and on but you get the idea.

First of all, trying doesn't make you deserve anything. Actually, let me correct that. Trying gives you what you deserve. So what does that mean exactly?

Well, DESERVE comes from the latin word roots "de" meaning "of" and "servir" meaning "Service." The more we plan the more we deserve. If you meander through life or a workout for that matter, then your result is predictably an average one. If you plan your attack, over time you will have fitness success. If you plan your workout. If you plan your nutrition. Your recovery. You get the idea.

Deserve success with the proper plan and you can't be denied.

Labels: , ,