Thursday 17/02/11

A good turn out today as we did the following:

AMRAP 20 minutes

10 x Single Arm Swings Left
10 x Single Arm Swings Right
4 x Pull-ups
3 x Dragon Flags

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 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 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 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 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.

New Grading Syllabus

The new updated Grading Syllabus has now been posted.

Check out the Grading Syllabus page here

Thursday 11/11/10

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

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

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

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 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!!!

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.

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.

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.

Stations:

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

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

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.
Swap
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.
Swap
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.
Swap

2 minutes rest

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

Top effort everyone.

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

Name/2RM/Rounds/KB

Janice/6/??/6
Georgie/4/6/4
Vicky/12/20/6
Ben/20/16/16
Toby/16/??/16

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

Name/KB/Time

Vicky/8/10:16
Steve/12/15:07
Janice/6/12:25

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

Name/KB/Reps

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