Thursday 27/01/11

This Thursday's action came in the form of a 20 minute AMRAP. Top effort from everyone today.

Tuesday 26/01/11

First open session at the Longparish Community Hall.

We warmed up with a 10 minute core workout:

1 minute Windmills Left
1 minute Windmills Right
1 minute Russian Twists
1 minute Dorsal Raises
1 minute KB Crunch
15 seconds Side Plank
15 seconds Plank
15 seconds Side Plank
15 seconds Plank
1 minute Leg raises
15 seconds Side Plank
15 seconds Plank
15 seconds Side Plank
15 seconds Plank
1 minute Round the Body Pass Left
1 minute Round the body Pass Right

Then some technique work on the Clean and the Rack position, followed by:

3 minutes Long Cycle Clean and Jerk Left
3 minutes Long Cycle Clean and Jerk Right
2 minutes Snatch Left
2 minutes Snatch Right

All with out putting the KB down.

Finally we finished with with some work on the Jerk and breathing technique for the LCCJ

New Class Starts Today

Just a quick reminder that the first KBC session at The Longparish Community Centre is tonight, 7-8. The Community Centre is part of Longparish School, Longparish, Andover, SP11 6PB – a map can be found here

See you there.

Gradings!

 

Well the first KBC gradings have taken place at our new venue and some great results have been achieved!

Ben set the bells swinging on Monday night (due to work commitments he couldn’t make Tuesday) starting off with five minutes of swings. The first gradings for men require a 12kg Kettlebell to be used and your body weight decides how many repetitions are required of each exercise. Ben completed the swings with time to spare with a total of 157 reps. Next was the long cycle clean and jerk with two 12kg Kettlebells. There is a ten minute time limit on this exercise and again Ben completed 75 reps within time but a bit more puffed than the swings! With a short rest he moved onto the snatches, another five minute set changing hands as often as you like. Ben achieved 90 reps with time to spare and in all earning him a blue KBC t-shirt. WELL DONE BEN.

Tuesday soon came and at our new venue at Longparish Community Centre we continued the successful results.

Martin and Vicky started their swing set and well within time they both finished, Martin with 157 swings and Vicky with 145. Steve had completed his swings a few weeks earlier so got to rest while Annie and Will did their swing sets. Annie completed within time at 145 reps and Will opted to continue for the full five minutes to get 196 reps.

Vicky and Steve were up next with the long cycle set. Steve had 2x 12kg Kettlebells and Vicky 2x 6kg Kettlebells. This has been the part of the grading that Steve was not looking forward to along with the rest of us! He started solidly with a rep rate of 10 per minute. He needed to maintain 9 per minute to stand a chance of passing as he needed to achieve 85 reps. He continued with a steady pace and without putting the bells down for the full set!! Within time Steve did not disappoint and achieved his 85 reps. Vicky also started solidly with a good jerk technique developing. She kept going quickly and efficiently to complete 60 reps with 4minutes 20 seconds to spare! Proof that she has plenty more in the tank for the next grading.

Martin and Annie took the stage next on the clean and jerk. Martin had to achieve 70 reps and pounded through the set with 5minutes 40seconds to spare! Again there is plenty more strength there for some heavier bells. Annie methodically and smoothly completed her 60 reps with 6minutes 30left, another great result.

The group finished the grading with the 5minute snatch set. Vicky and Martin led the exercise, Vicky needing 75reps and Martin 90reps. Both were confident at this stage as the clean and jerks were over and it was only 5minutes of work left. They both started with solid form and kept the initial rep rate going with Vicky completing her set with 2minutes 16seconds left and Martin with 1minute 45 seconds left. WELL DONE to Martin and Vicky for earning their first coloured shirts. May there be many more to come.

Annie and Steve went straight to the bells for their set and again looked strong at the start and finish. Steve needed 100 reps to succeed and with 35 seconds to spare completed his snatch set to achieve his Blue t-shirt. WELL DONE STEVE.

Annie completed 75 reps super fast with half the time left! She even said her self “I actually quite enjoyed snatches tonight” Lets hope the enthusiasm for them continues. WELL DONE Annie for gaining your Purple T-shirt.

Will finished the night off with his long cycle set, opting to carry on for the full 10 minutes with 129 reps completed. Due to the time he did his snatches when he got home and again went the full time with a total of 167 reps changing hands once. WELL DONE Will although he should be passing seeing as he is head instructor!!

Cassie and Janice are yet to do their grading but I’m sure they won’t disappoint. Other KBC members take note that the standard has been set! Another grading will take place within the next few months to test some of the new comers.

Presentation of T-shirts will take place as soon as they arrive hot off the KBC press!

 

Thursday 20/01/11

Three 7 minute AMRAPs with 3 minutes rest between. Going for intensity on this one.


The first KBC grading took place this week. Pictures and a write up coming soon.

New Tuesday Class!

Excellent news, everyone.  KBC is launching a Tuesday class!  The class will be from 7pm-8pm @ The Longparish Community Centre.  The Community Centre is part of Longparish School, Longparish, Andover, SP11 6PB – a map can be found here

The first open session will be on Tuesday the 25th of January. Look forward to seeing you there.

Thursday 13/01/11

The title says it all, Over Head Fun. Welcome to new member Chris who came along to his first session this week. Good work everyone.

Thursday 06/01/11

First KBC session of 2011 saw the group getting straight back on it.

2011

The first class of 2011 will be this Thursday the 6th of January. Be there or be... not there.