Friday, October 3, 2008

Final Snatch Test today

Did 65 reps with my 24 kg kettlebell and this is after I did over 300 reps with my baby bell yesterday. I feel powerful and mighty.


Baltimore AM Kettlebell Class, October 3

We worked hard this AM. After our joint mobility work we did one circuit x 3 and then some intervals to close out before we did our "cool down."

Here is the work we did today.

We did split squats for :30 per side and then rested for :30. Then we did one armed rows for :30 each side and then rested again. Finally, we did :30 of push ups and then :30 planks and rested again for :30. Rinse and repeat three more times, 4 times total.

Here is the intervals....1:00 of jumping jacks, rest for 1:30, twice.

1:00 two handed swings, 1:30 rest twice.

Excellent effort!


Nine Week Challenge

Senior RKC Dave Whitley issued a challenge of sorts yesterday on his Russian kettlebell blog. Basically, he is looking for us to commit to a performance goal as well as a nutritional goal for the next nine weeks right up to Thanksgiving.

As we all know, things tend to get a bit hectic as we approach the holiday season but you really can't afford to neglect you, as you reach out to others as we traditionally do in the Fall.

Remember to take care of you by committing to goal. Your goal is specific, measurable, attainable, realistic and timely. S.M.A.R.T.

I have two SMART goals. First, I will do 200 kettlebell swings without interruption. In addition, I will stop eating bad food as I watch NFL football each Sunday. I will eat "clean."

Forget weight loss goals for a moment. If you set a SMART fitness goal and a nutritional goal as well. Logically you will be in better shape at the 9 week mark. So let's focus on being fitter and the body you want will happen!

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Thursday, October 2, 2008

Fells Point Morning Kettlebell Class today

Today's Workout

Goblet Squats x 5 reps 30 , 20 rest

Row x 5 reps per arm 30, , 20 rest

Complete as many rounds as possible in 12:00

Rest 3:00

Swing x15 , rest 30

Complete as many rounds as possible in 10:00

Towson Kettlebell Workout

I took it really easy today as I am going to Max Test my snatch tomorrow...1 week before the RKC.

I used the 16 kg Kettlebell today and did deck squats x 5 reps and clean and press, 5 reps per arm for 10 minutes and did 7 sets total so that 35 deck squats and 70 total clean and press reps.

I rested for 3 minutes and then did 320 snatches, 5 reps per side for 10 minutes. I rested twice but I was real sweaty when done.

I felt good and really just was in a groove.


Wednesday, October 1, 2008

Another Kettlebell Workout in Towson

I am really enjoying the last minute preparations as I get ready for St. Paul next week. I have talked to a few other folks going to the October RKC in Minnesota. We are anxious but ready!

Here's what I did today:

With a 24 KG kettlebell I alternated between TGU 1/1 and Swings @ 30 reps, for ten minutes.

I completed 6 sets in the ten minutes so that was 12 TGU and 180 swings.

Next, I did swings for six minutes alternating between work and rest :30/:30 and did 108 more swings in the period.

I finished with six minutes of :30/:30 snatches for another 60 reps.

360 reps!

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Tuesday, September 30, 2008

Outdoor Towson Kettlebell workout

Today I really had a great workout. I worked hard for 25 minutes and got over 300 reps in during that time.

First I did swings working thirty seconds and resting thirty seconds for ten minutes and did 210 reps with the 24 kg Kettlebell.

Next I did thirty seconds of work and rested thrity seconds and did kettlebell miliatry presses. 60 reps in ten minutes.

Finally I did snatches as a "finisher" with fifteen on and fifteen off for five minutes for sixty reps.

Total reps of 330.


Monday, September 29, 2008

Fells Point Kettlebell circuit September 29, 2008

We had a great class this evening with some really hard working people in it. I was really excited to see the level of effort.

Circuit 1

Goblet Squat

Push up


:30 work, :30 rest for four rounds

Circuit 2

Kettlebell row, left

Kettlebell row, right

Reverse lunge, right

Reverse lunge, left

:30 work, :30 rest

Circuit 3

Double kettlebell swing


:30 work, :30 rest

4 rounds

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Why Not "Just Diet?"

I get asked the above often by potential clients.

And here is my answer:

Sunday, September 28, 2008

Ready for The RKC Snatch Test

I will be going to the RKC in Minnesota soon and did another snatch workout today in preparation.

Here it is : 25L+25R in 3:13, 15+15 x 2 sets in 2:00, 10+10 in 1:08 Total: 130 reps in about 16 minutes including rest. max set = 25.

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