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 March 2010
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
Name/Option/KB/Time
Will/3/24/19:59
Martin/3/20/14:42
Vicky/2/12/7:45
Georgie/1/4/7:20
Rees/2/12/6:28
Sam/2/6/6:59
Janice/1/6/7:20
Steve/2/12/9:59
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.
Name/KB/Reps
Will/32/74
Martin/12/100
Vicky/8/130
Georgie/4/101
Rees/12/101
Sam/6/140
Janice/6/100
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.
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
Name/Option/KB/Time
Will/3/24/19:59
Martin/3/20/14:42
Vicky/2/12/7:45
Georgie/1/4/7:20
Rees/2/12/6:28
Sam/2/6/6:59
Janice/1/6/7:20
Steve/2/12/9:59
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.
Name/KB/Reps
Will/32/74
Martin/12/100
Vicky/8/130
Georgie/4/101
Rees/12/101
Sam/6/140
Janice/6/100
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
Results
Name/Kettlebell/Rounds Complete
Martin/24kg/17
Vicky/6kg/28
Russ/16kg/17
Simon/12kg/23
Janice/6kg/23
Cassie/6kg/25
Excellent work from everyone.
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
Results
Name/Kettlebell/Rounds Complete
Martin/24kg/17
Vicky/6kg/28
Russ/16kg/17
Simon/12kg/23
Janice/6kg/23
Cassie/6kg/25
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)
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.
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.
EDIT: CLASS TIME AND LOCATION HAS NOW CHANGED. SEE SCHEDULE AND FEES FOR UP-TO-DATE INFORMATION.
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.
EDIT: CLASS TIME AND LOCATION HAS NOW CHANGED. SEE SCHEDULE AND FEES FOR UP-TO-DATE INFORMATION.
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.
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