Friday, 24 December 2010

Friday 24/12/10

Happy Christmas everyone! We hope you have a great time and look forward to seeing you all in the new year. The next class will be on Thursday 6th January.

Lets make 2011 your strongest, fittest year yet!

All the best

Will and Annie

Thursday, 16 December 2010

Thursday 16/12/10


This week KBC went heavy.  Perform the prescribed number of reps for each movement with each weight.  Starting at 4kg up to 32kg.

The movements were:

Swings x 10
Long Cycle Cleans Left x 5
Long Cycle Cleans Right x 5
Snatches Left x 3
Snatches Right x 3
Jerk Left x 3
Jerk Right x 3

This was not for time.

Finished off with max reps Double KB Long Cycle Clean and Jerk.


Thursday, 9 December 2010

Thursday 09/12/10

KBC back in action after the snow with a workout incorporating some swing variations.  Everyone in the group really pushed themselves this week.  Finished the session off with a 6 minute snatch test, 3 minutes either side at 10rpm.

Thursday, 2 December 2010

Class cancelation

Due to the weather, unfortunately there will no Kbc tonight as the school is closed. Hope to see you all next week.

Thursday, 25 November 2010

Thursday 25/11/10

AMRAP in 20 minutes.
4 x Long Cycle Clean and Jerk Left
4 x Snatch Left
4 x Long Cycle Clean and Jerk Right
4 x Snatch Right
25 Metre OH Carry Right
7 x Goblet Squats
25 Metre OH Carry Left

Thursday, 18 November 2010

Thursday 18/11/10


This week we focused on power output. The group was split into teams of 4, 2 working while the other 2 rest. Each station of the circuit had to be completed twice by each member of the team before moving on. The circuit must be completed twice.

10 x Double KB Jerks
15 x Body Rows/Supine pull ups
20 x KB jump Squats
100m Sprint

There was also a couple of bonus 2 minute core workouts sprinkled in through out the circuit.

Friday, 12 November 2010

KBC trains the guys from MuleBar

Click here to check out Mule Bars write-up on Will's visit to The Mule Bar Stables. Will put the guys through their paces with a challenging Kettlebell workout.

New Grading Syllabus

The new updated Grading Syllabus has now been posted.

Check out the Grading Syllabus page here

Thursday, 11 November 2010

Thursday 11/11/10

Another big session this week. A lot of hard work put in by all, especially our newer members.

Thursday, 4 November 2010

Thursday 04/11/10

1 minute on each round, no rest between rounds. 20 minutes solid work.

1. Hand to Hand Swings
2. Goblet Squats
3. Clean and Press Right
4. Over Head Squat Right
5. Clean and Press Left
6. Over Head Squat Left
7. Bent Over Row Right
8. Lunge Right
9. Bent Over Row Left
10. Lunge Left
11. Snatch Right
12. Lateral Lunge
13. Snatch Left
14. Bob and Weave
15. Swing to Row Right
16. Single Leg Deadlift Right
17. Swing to Row Left
18. Single Leg Deadlift Left
19. Bicep Curl
20. Half Squat KB Round the Legs

Thursday 28/10/10

Friday, 29 October 2010

Thursday 21/10/10

Welcome to Richard tonight for his first session!

Working on Cleans this week.
10x cleans L&R then,
10x cleans L&R against wall to improve technique then,
10x cleans L&R facing wall again for technique then,
2mins cleans Right hand, 2mins Left hand (resting in rack position if needed).

Going through Press technique next
1-5 Clean and Strict Press L&R
5-1 Clean and Push Press L&R

Some short work on jerk technique then,

50x bumps with double kettlebells to help enforce first part of jerk movement.

Well done to everyone tonight. Already some good technique coming through especially with the jerk movement

Friday, 22 October 2010

Thursday 14/10/2010

Quite a few new people tonight so lots of swing technique and work including grip options when hands fatigue.

Ascending then descending ladder of two handed swings x10 reps of 6kg,8kg,12kg,16kg,20kg,24kg,32kg
Stopping at weight when form deteriorates

As above with one handed swings x10 per hand

lastly as above with hand to hand swings x10 alternating hands each rep.

Great work from everyone and also some people really surprised themselves with how heavy they could go!!

Thursday, 7 October 2010

Thursday 07/10/10

Welcome tonight to Sarah, David and Rachel

Warm up and technique work with swings and cleans then-

In pairs -

15x two handed swings
1-10 Clean and Press Left and right hand

First person does swings and 1 Clean and Press L&R whilst second person runs.
Change over and number 2 does KB work whilst Number 1 Runs.
Continue, increasing Clean and Press by one each round.
Workout complete when pair has completed 10 sets of 15x swings and 1-10 clean and press each.

Times -

Sarah 4/David 8 - 24.34

Rachel 6/Vicky 12/8 - 26.34

KJ 6/John 16 - 36.22

(number after name relates to weight of KB)

Great work everyone, Gradings start next week!!!

Friday, 1 October 2010

Thursday 30/09/10

It’s back, Death by Swings!


With a running clock, do 2 swings on the first minute, 4 swings on the second minute, 6 swings on the third minute, etc. every minute for 20 minutes. Once you have failed to complete a minute, rest for the next 60 seconds and try again.


Finished off with a bit of the following:

1 minute of Windmills - Right
1 minute of Windmills - Left
1 minute of Plank on an up-side-down KB
1 minute Hook Grip Standing Twist
1 minute of Plank on an up-side-down KB

Thursday, 23 September 2010

Thursday 23/09/10


Two more new members to welcome this week, Nicky and Lucy.

This weeks workout:

50 x Double KB Swing
50 x Alternate Long Cycle Clean (25/25)
50 x Alternate Snatch (25/25)
50 x Double KB Front Squat
50 x Double JB Jerk
Penalty of 5 Burpees every time you set the KBs down.

Great session guys.


Wednesday, 22 September 2010

Hoodies and T-Shirts

It's what you've been waiting for. Check out the new Apparel page for Hoodies and T-Shirts!

Thursday, 16 September 2010

Thursday 16/09/10

This week we welcome KJ and John to their first KBC session, as we tackled the AOS Providence workout.

14 two minute rounds with one minutes rest between rounds.

Round 1 – Swings
Round 2 - Cleans
Round 3 - Chest Press
Round 4 - Front Squat/Sumo DL
Round 5 - 1 Legged Deadlift
Round 6 - Windmills/OH Squat
Round 7 - Clean and Press
Round 8 - Swing to Squat
Round 9 - Tactical Lunge
Round 10 - Triple Crush
Round 11 - Slingshot/Figure 8
Round 12 - Seated Press
Round 13 - 1 Arm Row
Round 14 - OH Crunch/Russian Twists/Sicilian Crunch

And for anyone brave enough, a 3 minute Snatch Test.

Thursday, 2 September 2010

No Class on the 09/09/10

There will be no class on the 09/09/10.  Classes will resume on 16/09/10

Thursday 02/09/10

Back out on the field this week for a bit of the following:

All with 2 Kettlebells:

2 minutes Long Cycle Clean and Jerk – You can not put the KBs down.
20 x Single Leg Deadlift L
20 x Single Leg Deadlift R
1-10 Ladder of Double KB Chest Press
20 x Single Leg Deadlift L
20 x Single Leg Deadlift R
2 minutes Plank on KB
2 minutes Long Cycle Clean and Jerk – You can not put the KBs down.
20 x Front Squat




Thursday, 26 August 2010

New logo designs



Logo designs for the new KBC Hoodies

Thursday 26/08/10


The KBC Assault Course v2

2 minutes on each station with a minutes rest between stations.  Complete 2 laps of the circuit.  Add the weight of the KB to the number of reps on each station.  Then add up the results for each station for a total score.


Over and Under
Step-ups with KB
Duck and Weave with KB
High Pulls
Crunch to Press


Thursday, 19 August 2010

Thursday 19/08/10

The KBC faithful braved the weather this week. We also welcomed Rachel for her first session.

In Pairs:

1st person does 10 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
1st person does 15 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
1st person does 20 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.

2 minutes rest

1st person does 7 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
1st person does 10 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
1st person does 15 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.

2 minutes rest

1st person does 8 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
1st person does 12 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
1st person does 16 Jerks left and right followed by 100 metre sprint
2nd person holds the plank

Top effort everyone.

Saturday, 14 August 2010

Thursday 12/08/10

For starters:

Working to a 2 Rep Max Get-Up

The Main:

AMRAP in 15 minutes
1 x Get-Up
2 x Bent Press
1 x Get-Down
Left + Right = 1 round



Friday, 6 August 2010

The KBC 90 Day Burpee Challenge

Today sees the launch of the KBC 90 Day Burpee Challenge.

Starting today, do 1 burpee, tomorrow do 2 burpees, on the 3rd day do 3 burpees and so on until the 90th day when you will do 90 burpees.

They can be Gold Standard or Sprawls, just make sure you get the full range of motion. 

Good Luck.

Thursday 05/08/10

This weeks main work out was adapted from the recent Crossfit Central Manchester Invitational.

With a single KB, 4 rounds for time of:

7 x KB Squats L
7 x KB Squats R
7 x KB Press L
7 x KB Press R
7 x KB Lunge L
7 x KB Lunge R
7 x Thrusters L
7 x Thrusters R
25 metre Farmers Walk L
25 metre Farmers Walk R



Finished off with a choice of either a 5 minute Snatch test or Swing Test.


Vicky/6/114 - Snatch
Steve/12/95 - Snatch
Janice/6/155 - Swings

Thursday, 29 July 2010

Thursday 29/07/10

This week we started with some technique work on the Side Press and Double Side Press.

The main workout:

Run 1200 metres
12 x Squat Cleans L+R
Run 800 metres
8 x Squat Cleans L+R
Run 400 metres
4 x Squat Cleans L+R



Finished off the session with some kettlebell juggling.

Thursday, 22 July 2010

Thursday 22/07/10

First outing for the soon to be famous KBC Assault Course.

AMRAP in 25 minutes.  You must carry your KB anyhow to each station.

20 x Swings
5 x Pull-ups
1 x Burpee
Over Volt 5ft Box
1 x Burpee
Duck and weave under 3ft line with KB in a racked position.
10 x Chest Press left
10 x Chest Press right
20 x Sit-ups with KB on your chest.



Thursday, 15 July 2010

Thursday 15/07/10

After the group warmed up we started with a small core session including Hot Potato, Round the Worlds and Windmills.

On to the main workout:

90 seconds Push Press Left
90 seconds Push Press Right
3 minutes Tactical Lunge
90 seconds Bent Over Rows Left
90 seconds Bent Over Rows Right
90 seconds Chest Press Left
90 seconds Chest Press Right
2 minutes Rest
3 minutes Lateral Lunge
90 seconds Long Cycle Cleans Left
90 seconds Long Cycle Cleans Right
3 minutes Lateral Slipping
3 minutes Triple Crush

To finish off, 3 minutes of Swings.

Friday, 9 July 2010

Thursday 08/07/10

This week we started with a short Core Circuit to get everyone warmed up.

Then on to this weeks main workout:

AMRAP in 20 minutes:

3 x Single Leg Deadlift (left)
3 x Single Leg Clean and Jerk (left)
3 x Windmill (left)
3 x Single Leg Deadlift (right)
3 x Single Leg Clean and Jerk (right)
3 x Windmill (right)
Run 50 metres

Martin/20/7 (subbed the run with 30 swings)
Vicky/8/8 (subbed the run with 30 swings)

To finish off, a 5 minute Snatch Test.


Tuesday, 29 June 2010

Tuesday 29/06/10

Another great session out in the sun.

Started off with some Kettlebell juggling techniques to warm up, then onto the main workout.

In teams of 2. One rests while the other works:

100 metre sprint out
50 metre sprint back
25 metre bear crawl
25 metre backwards bear crawl
50 metre double KB farmers walk (both KBs in right hand)
50 metre double KB farmers walk (both KBs in left hand)
20 x Press-ups
2 x Bottoms up clean and press left
2 x Bottoms up clean and press right
20 x Swings

Name/number of rounds completed/total time


Friday, 25 June 2010

Thursday 24/06/10

This week we started with some work on Snatch and Clean and Jerk techniques.

The main workout:

2 minutes Snatch L
2 minutes Snatch R
4 minutes Shuttle Run
2 minutes Clean and Jerk L
2 minutes Clean and Jerk R
4 minutes Shuttle Run

Name/KB/snatch total reps/run lengths/C+J total reps/run lengths


Finished the session with 2 minutes of swings


Friday, 18 June 2010

Thursday 17/06/10

This weeks workout:

AMRAP in 20 minutes:

10 x Hook Swings
8 x Squat Swings
4 x Triple Crush



Great session with a couple of new members.

Friday, 11 June 2010

Thursday 10/06/10

A split session this week.

This weeks workout:

21 x Snatch to Windmill L
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Snatch to Windmill R



And for those that missed it, a chance to do last weeks workout.

21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm



Sunday, 6 June 2010

More videos of Will at the 2010 CrossFit Reading Strength and Power Meet.


Loading Event

Yoke Walk

The Final

Will wins the 2010 CrossFit Reading Strength and Power Meet

A big congratulations to KBC Instructor Will Dollar on taking 1st place in the Heavy Weight Class at this years CrossFit Reading Strength and Power Meet. It was an excellent day for competitors and spectators alike. We'll hopefully get some better quality pictures and video soon. Till then, enjoy these.

The first SemiFinal event. Loading objects starting from 45kg to over 100kg.

The second SemiFinal event. The Yoke Walk with over 200kg.

The Final. A race against top Crossfit Reading Athlete, Alex Hawes.

Thursday, 3 June 2010

Thursday 03/06/10

Today's workout is from the CrossFit main site.

21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm


Steve/12/24:51 (8kg for OH Squats)
Janice/4/23:00 (6kg for swings)
Vicky/6/18:40 (8kg for swings)

Tuesday, 1 June 2010

CrossFit Reading Strength and Power Meet, in association with FK.UK.

KBC Instructor Will Dollar will be taking part in the 2010 CrossFit Reading Strength and Power Meet, in association with FK.UK.

The event is taking place this Saturday @ Tadley RFC, Red Lane, Aldermaston, Reading, Berkshire, RG7 4PA. The competition begins at 9pm. Come along and support Will. It's promising to be an exciting day.

Monday, 31 May 2010

Articles Page

Check out the new Articles page for useful Kettlebell training tips. You'll also get to read Will's report on meeting IKFF legend Steve Cotter.

We will be updating this page regularly so keep and eye on it.

Thursday, 27 May 2010

Thursday 27/05/10

Outside in the sunshine again today.

Started with some halos and some kettlebell juggling. Then a short 10 minute core workout:

Get-up Situps
Crunch with KB held above chest
Side bends with KB on chest
KB to alternate feet
KB Pull over
Bridge with KB on stomach

Finished with a 3 minute Long Cycle Double Clean and Jerk test.



Thursday, 20 May 2010

Thursday 20/05/10

First session at the new location. Today we took it outside in the sunshine and welcomed Ben for his first session.

This weeks workout: The Kettlebell 300

25 x Snatches LT
50 x Swings
50 x Chest Press 25LT/25RT
50 x Jump Squats with KB
50 x KB Floor Wipers
50 x Clean and Press 25LT/25RT
25 x Snatches RT


Georgie/4/13:04 (scaled to 161 reps)
Janice/6/13:48 (scaled to 161 reps)

Special mention to Si for bringing in a CD for us to work out to. Survivor - Eye Of The Tiger and Bonnie Tyler - Holding Out For A Hero. You don't get better workout music than that!

Wednesday, 12 May 2010

Bigger and Better

As of next week KBC classes will be changing days and location.

The group has outgrown the Whitchurch Parish Hall so we have relocated to Testbourne Community School. The class will now be on every Thursday from 7 - 8pm. The new site will be a great move for the club as we will have the room to expand and welcome new members.

A map to the new site can be found here - Map

See you all next Thursday.

Wednesday 12/05/10

Strength session today.

KB Single Leg Deadlift 5 x 5
KB Overhead Press/Push Press/Push Jerk 5 x 5
KB Chest Press 5 x 5

Name/Max DL/Max Overhead/Max CP


Finished the session with 5 minutes of Swings.



Wednesday, 5 May 2010

Wednesday 05/05/10

Today's Workout

2 minutes on / 1 minute off

Round 1: Snatch
Round 2: Windmills
Round 3: 1 Handed Swing L+R
Round 4: KB Knee to Press
Round 5: Seated Press
Round 6: Walking Lunge
Round 7: Chest Press in Bridge position
Round 8: KB Crunch 1 minute, Side Crunch 30 seconds each side
Round 9: 2 Handed Swings
Round 10: Snatch

Wednesday, 28 April 2010

Wednesday 28/04/10

Today we welcomed Stu and Craig to their first KBC session.

The workout:

AMRAP in 20 minutes

3 x chest press
1 x get-up
3 x one handed swing
3 x clean and press

L+R = 1 round



Excellent work everyone.

Monday, 26 April 2010

New Logos

Check out the new logos! T-shirts and hoodies coming soon.

Wednesday, 21 April 2010

Wednesday 21/04/10

This week we welcome Anna for her first session.

The work out this week: Death by Swings

With a running clock, do 2 swings on the first minute, 4 swings on the second minute, 6 swings on the third minute, etc. every minute up to 20 minutes. Once you have failed to complete a minute, rest for the next 60 seconds and try again. Swings can be Hard Style or American.

Good crowd tonight. Lots of hard work.

Monday, 19 April 2010

This weeks class

Class is on as usual this week. Wednesday 7-8pm Whitchurch Parish Hall

Thursday, 8 April 2010

No class on the 14/04/10

Quick reminder that there will be no class on Wednesday 14th.

Classes will resume the following week.

Wednesday 08/04/10

Today we had an intervals session using the Tabata method. The Tabata method uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously 8 cycles for each movement pattern.

In todays session we used the following:
KB Clean and Press
Walking Lunges
Single KB Thrusters.

Top effort from all.

Wednesday, 31 March 2010

Kettlebell Club Facebook Group

Just to let everyone know i've set up a Kettlebell Club Facebook group. I'll be posting the results of the workouts in there as well.

Join here. Feel free to invite your friends.

Wednesday 31/03/10

We welcome Rees and Samantha to their first Kettlebell Club session today.

3 options with this weeks workout.

Option 1/2/3:

50/50/50 Swings
30/30/40 Sumo deadlift high pulls
20/20/30 Clean + Press
30/30/30 Goblet Squats
20/20/30 Chest Press

3 Squat thrusts/2 Burpee goblet squats/4 Burpee goblet squats on every minute



Finished off with a 5 minute snatch test as a warm up for the grading. 100 reps required to pass the top level grading for each weight. You can go past that number if you want.



As always, good work from everyone. Well done to Rees and Sam for completing their first session. Special mention for Janice for choosing to use a heavier KB in the Snatch test.

Wednesday, 24 March 2010

Wednesday 24/03/10

Back in our normal Wednesday slot this week. Going to start recording everyone's results on the blog so we can all see how we're improving.

This week we started with technique work on the Snatch and Windmill and then did a small core workout.

30 seconds plank
30 seconds side plank left
30 seconds side plank right
x 2 rounds

Then the main workout

As many rounds as possible (AMRAP) in 15 minutes of:
3 x One arm swings
3 x Cleans
1 x Snatch
Left + Right = 1 round

Name/Kettlebell/Rounds Complete

Excellent work from everyone.

Thursday, 18 March 2010

Class for week commencing 22/03/10

Just to confirm the class will be back in it's Wednesday slot from next week. Wednesday the 24th.

Tuesday 16/03/10

Started with introducing the High Pull and then moved onto the Snatch.

Workout 1

1 minutes on each exercise with 30 sec rest between rounds.

Round 1: Round the World left/Overhead Carry
Round 2: Windmill left/Overhead Carry
Round 3: Bridge with chest press/Overhead Carry
Round 4: Crunch with KB overhead/Overhead Carry
Round 5: Russian Twists/Overhead Carry
Round 6: Round the World right/Overhead Carry
Round 7: Windmill right/Overhead Carry
Round 8: Plank/Overhead Carry
Round 9: Swings/Overhead Carry

Workout 2

1 x Getup
3 x High Pull
1 x Snatch

2 rounds (a round being 1 set left and 1 set right)

Saturday, 13 March 2010

Class change for week commencing 15/03/10

This weeks class will be on Tuesday 16/03/10 rather than Wednesday. We will be back to normal the week after.

Wednesday 10/03/10

The groups 3rd session and the first to be logged on the site. Another great turn out.

Started with working on technique for the Get-up.

Then 2 workouts.

Workout 1

3 Get-ups L
3 Get-ups R
Walking lunges to the end of the hall and back.
x 3

Workout 2

4 minutes of swings
3 minutes of get-ups
2 minutes of clean and press
1 minutes of chest press

Great work from everyone.

Tuesday, 9 March 2010

Classes Start in Whitchurch

Kettlebell Club classes have now started on Wednesdays 7-8pm in the Parish Hall, Whitchurch. Your first session is free.


Follow this link for the location - Map.

"Despite being nothing more than an iron ball with a fixed handle, the kettlebell has stood the test of time as its history can be traced back as far as the ancient Greeks.

The kettlebell provides the combined benefits of cardio and weight training in one devastatingly effective fitness tool and, because the nature of the kettlebell constantly forces you to control both your body and the bell, it provides a unique training effect that no other single exercise from comes close to duplicating.

Exercising with a kettlebell provides a very different, challenging but enjoyable, fat burning and stress busting workout that results in a healthy mind and lean body, which is as strong as it looks and as robust as it is graceful.

The kettlebell develops not only a powerful, healthy heart that supplies a coordinated team of strong yet flexible muscles imbued with functional strength-endurance and speed, particularly in the legs, hips and back muscles, but also agility and real core stability. "

Taken form The Kettlebell Bible

Annie Bushell and Will Dollar have over 30 years combined experience in fitness training. They have a passion for exercise and want to share that passion with as many people as they can pass to on their amazing knowledge and enthusiasm to get people fitter and looking great for ever!

For more information call Will on 07775 744336.