Tuesday, 29 November 2011

Tuesday 29/11/11

It didn't look that bad on paper but tonight's workout certainly took its toll on the obliques! Double kettlebells throughout apart from the lateral snatches which were hard enough with one. Good work team.

Sunday, 27 November 2011

Kbc 500!

Just did Kbc 500 from Tuesday night. Thought I better after putting everyone else through it!!
Time was 29.21 with 24kb. Pic is of me doing a flag on Thursday night (bit hard to get pics of me doing workout :-)

Thursday, 24 November 2011

Thursday 24/11/11

More ladder work tonight. Starting with a 6kg and finishing with a 36kg (maybe!)
Hard work from everyone as usual.

New kit!

Just to let people know we have ordered more kettlebells and some other fun stuff for the classes. Keep a look out for it in the next few weeks.

KBC is growing and we hope you will grow is strength and fitness with it.

Tuesday, 22 November 2011

Tuesday 22/11/11

Even for my standards this was a hard one tonight. The burpee goblet squats really worked people hard but everyone pulled through it one way or another. Good work team.

Thursday, 17 November 2011

Thursday 17/11/11

Started tonight with some t-shirt grading presentations. Well done again to Annie for completing her 8kg grading, David his 12kg and Nick and Tom for their 16kg (also me for my 20kg). They have all worked hard to achieve this level and are a credit to the club. There are a few more shirts to give out but those people were not at tonight's session

Long cycle work in tonight's session. Concentrating on rack position, jerk technique and lockout. The sequence is harder than it looks!

Wednesday, 16 November 2011

New class starting in January!

Breaking news!!!!

There will be a new KBC class starting on Saturday mornings at 9am. The class will be held at the Scott Centre in Andover and the first one will be on the 7th of January.

Directions to the Scott Centre will be put on the website in the next few weeks.

Be there to burn off all that Christmas food!

KBC is growing fast. Thank you all for coming and putting in the hard work. Let's make 2012 the biggest and best ever.

Tuesday, 15 November 2011

Tuesday 15/11/11

Big session tonight of a monster 12 rounds with bonus round at the end. Welcome to Wayne for his first Kbc session.

Everyone put in loads of effort tonight and it was also good to see everyone dig in and do the bonus round of snatches at the end.

Long cycle training session on Thursday so rest, eat well and be prepared!

Thursday, 10 November 2011

Thursday 10/11/11

Sideways action tonight with some ab work mixed in

And the results are......

Good work team

Tuesday, 8 November 2011

Tuesday 8/11/11

First part of the session tonight was working on some snatch breathing protocols. If you want to know the in's and out's of it (excuse the pun) you should have turned up!

Sprint set (light weight) - 1 minute per hand - aiming for 25-30 reps per minute.

Slow set (heavy weight) - 1 minute per hand - aiming for 10-15 reps per minute.

Endurance set (medium weight) - 2 minute per hand - aiming for 15-20 reps per minute

Different breathing patterns for each set.

Then -

Double kettlebell squat

X30, x20, x10-15

Aim is to not put kb's down progress a weight each set.

Sorry everyone, forgot to take pics tonight so here is one of NZ instead.

Friday, 4 November 2011

Thursday 3/11/11

The aim of tonight's session is to beat your partner but thankfully not in the domestic violence sense!

Good work team.