Monday 28/5/12

Another hot night but combined with lots of energy a good workout was had. Good work everyone.

Saturday 26/5/12

The first ever KBC outside session in the morning! Great weather and the grass was dry ready for an ab marathon. 30 different exercises, a minute of each in three minute rounds. Only a minute rest between. Getting out of bed will be interesting tomorrow!

Thursday 24/5/12

Hot night for a hot workout. In pairs, one throws, runs and does burpees while the other does kettlebell complex. When they are both finished they swap and repeat. 16 minutes to get the kettlebell thrown as far as possible.

Full Grading Results - May 2012

As some of you know gradings took place last Wednesday(16/5/12) and here are the full results - 

NAME	BODY WEIGHT (KG)	KB WEIGHT (KG)	SWINGS	LONG CYCLE	SNATCH (AVGE L&R)	GRADE ACHIEVED
CHARLOTTE	68.5	6	6MINS	102	55	GRADE 2
ANGE	88.5	6	6MINS	146	75	GRADE 1
NICKI	62.4	8	6MINS	107	100	GRADE 1
KATIE	71.3	6	6MINS	123	60	GRADE 1
ANNIE	65	12	6MINS	115	55	GRADE 1
WAYNE	72.7	12	6MINS	53	50	GRADE 1
DAVE	81.6	12	6MINS	66	60	GRADE 1
JASON M	74.3	12	6MINS	53	89	GRADE 1
NEIL S	85.3	12	6MINS	68	65	GRADE 1
DAVID G	62	16	6MINS	34	50	GRADE 1
JAMIE	64.3	16	6MINS	36	40	GRADE 1
TOBY	84.3	16	6MINS	56	50	GRADE 3
NICK P	84.7	20	6MINS	71	59	GRADE 2
TOM	78	20	6MINS	61	55	GRADE 1

Really great to see such enthusiasm, determination, improved fitness and improved technique from everyone. Annie and I are both very proud of what you have all achieved and are excited about what you are still capable of achieving in the future.

Great technique shown by Charlotte and a real hopeful for the comp in Ireland in August. Charlotte narrowly missed out on her grade 1 pass but we know she has it in her and will destroy these numbers next time.

Also great determination and effort from Ange and Katie. neither of them have done a lot of high rep long cycle work and i think the look on their faces said it all when they achieved what they did. I'm sure with some technique work they will easily achieve more.

Even with the remnants of a cold, Nicki still smashed her 8kg grading. Long cycle was smooth and consistent and she also showed her strength in the snatch with 100 reps each hand!!

Annie pretty much repeated her result at the English open comp but this time made it look easy and followed it with ten minutes of snatches. 16kg next!

Wayne, Dave, Jason and Neil all passed their 12kg grading comfortably which shows their level of fitness and technique. The 16kg will start to test them and cause them to iron out a few technique issues but we are very confident that they all have the strength of character to progress much higher. Good work boys.

The lightweight men, Jamie and David showed their worth with the 16's. Jamie fresh back from an MMA win dug in and got the work done. A solid technique and bags of determination gives him a great base to take forward to Ireland and future gradings. David also looked comfortable with the 16's and this is even after probably a monstrous run the weekend before.

Toby Backed up the 16's with a grade 3 pass. Even though a little disappointed his preparation was lacking and a strength programme over the last few months has sapped his endurance a bit. He has plenty of strength there and combined with technique and breathing work he will breeze it next time.

Last but by no means least was Tom and Nick. Tom fresh back from a stomach bug and several kg lighter really gave it his all and displayed a much improved technique from the England comp. We are looking forward to seeing what he can do in Ireland. Nick gave us the drama for the night with an impressive result in the long cycle, showing strength and determination and an amazing improvement on his breathing and overall technique. Im sure everyone will agree how gutted they felt for him when he fell one rep short of a grade 1 pass on his snatch set! I have never seen anyone snatch until the bell comes out of their hand before but that is exactly what Nick did. This shows his determination and with some work with his Snatch technique he will easily achieve a grade 1 pass next time.

Overall a great grading and we hope everyone will go from strength to strength for the next one scheduled for September.

Good work and keep lifting!

Monday 21/5/12

More ladders tonight but why rest between weights when you can carry on working!

Saturday 19/5/12

Bit more of an endurance session today but none the less still enjoyable!

Thursday 17/5/12

A list of the fun for tonight session - Grip work with mats, side to side swings with flips, cleans to waiter press, bottoms up get-ups, double kb get-ups, kettlebell walk out's.

Monday 14/5/12

If you don't like a particular exercise then generally it's because you're not good at it. If you're not good at it then do it more so you get good at it. You either ignore you weaknesses or face up to them and get better. That is pretty much the motivation for tonight's workout.

Saturday 12/5/12

Working the ladders this morning- kettlebell weights 6,8,10,12,16,20,24,28,32,36kg. The aim of all the exercises is to progress up the weights keeping good form, minimum of 4 sets per exercise. Started with 6x windmills left and right hand, then 5x double clean to sprawl, then 4 double bent over rows and lastly 3x bent press L&R.
Welcome also to Christina, Heidi, Jo and Gemma.

Thursday 10/5/12

Practising for the grading tonight with some long cycle technique work. Started with 2 sets of 20x cleans focusing on breathing then did 2 sets of 5 reps of jerks pausing for 10 seconds in rack, second dip and overhead lockout. Moved on to 2 sets of 10x jerks concentrating on correct breathing. Finished by putting it all together for a 5 minute set. Some impressive numbers and a big improvement visible in technique and performance when the correct breathing was used. Good work everyone. Let's hope we can repeat if not better the competition results from February when we go to Ireland in August.

Monday 7/5/12

Big class tonight in a small hall but we made it count. Snatch technique work first then a 15 minute blitz of as many rounds as possible.

Saturday 5/5/12

There is only one thing better on a saturday morning than bacon and eggs and that is Kettlebell Tabata. 8 exercises, five rounds. Simple but brutal.

Thursday 3/5/12

Plenty of bodyweight animal movements as a warm up tonight then onto a paired workout hitting the chest, abs and legs. The aim was to finish your set before your partner so you can fit in some bonus burpees. Sounds fun and it was!