Kettlebell Swings and Sledgehammer Session

Did an easy 7 minutes and 30 seconds of work today.

Main purpose was to check out my new 40 KG Kettlebell and do some quick Tabata work with my Gymboss Interval Timer .

I set the timer for 20 seconds on and 10 seconds off and first did kettlebell swings, followed by Sledgehammer work.

Total workout time was 7.5 minutes.

Did 65 swings and 200 sledgehammer hammers, 100 on both sides.



Let me know if you have an questions and please feel free to leave any commentary as it is much appreciated!

Sandy Sommer, RKC

Some Training and Some PRs

Had a wonderful day today.

Went to Hagerstown MD to train some old friends. Neither had ever used a kettlebell before and I hope they enjoyed! I certainly had fun sharing with them. We worked on the kettlebell swing, the Turkish Get Up and Front Squats. They caught on very quickly and have a bunch they can practice before we get together again.

Next ended up in Frederick with a good friend who is an RKC candidate. We worked on swings, Turkish Get Ups, Presses and Squats. He will be ready when he tests. Great job by all of you today and I can't wait to see you all again.

Also set a few PRs in Frederick today. 36 KG Press and 32 KG Turkish Get Up. Both were done with strict form. Wish I had them on tape but will get them up soon.

Got back to Towson and did a quick 15 minutes of metabolic training. 20 seconds on and 10 seconds off for 15 minutes.

Russian Swings

Sledgehammers swing right

Sledgehammers swing left

Felt great and my core is SMOKED!

Sandy Sommer, RKC

Easy Like Monday Morning

Didn't quite feel it like I usually do!

Probably has something to do with my end of weekend dining fare. Pulled pork, BBQ shrimp, buttered corn, deviled eggs, chocolate chip cookies...not my usual menu but well worth it!

I had ZERO energy. Imagine if you eat like that every day LOL and some do that. Wow:)

Was able to manage this with my 24 kg Kettlebell:

50 Presses

100 swings

67 snatches

There is always tomorrow.

Sandy Sommer, RKC

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!

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.

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.

Circuit:

Janda sit ups


burpees

kettlebell swings

kettlebell push press

jump squats

x 4 with 30 seconds between rounds.

Lots of fun and lots of work in Towson!