Tuesday 01/03/11

It’s the return of the 20 minute AMRAP:

Complete both left and right for 1 round.

Thursday 06/01/11

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

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 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 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 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

Thursday 24/06/10

This week we started with some work on Snatch and Clean and Jerk techniques.

The main workout:

2 minutes Snatch L
2 minutes Snatch R
4 minutes Shuttle Run
2 minutes Clean and Jerk L
2 minutes Clean and Jerk R
4 minutes Shuttle Run

Name/KB/snatch total reps/run lengths/C+J total reps/run lengths

Simon/16/80/34/60/34
Janice/6/51/22/50/22
Annie/8/64/31/66/32
Russ/16/61/31/50/34
Martin/24/40/30/30/35
Vicky/8/78/28/51/28
Steve/12/66/25/45/23

Finished the session with 2 minutes of swings

Name/KB/Swings
Simon/20/60
Janice/6/60
Annie/12/64
Russ/16/60
Martin/20/72
Vicky/12/64
Steve/12/60

Thursday 10/06/10

A split session this week.

This weeks workout:

21 x Snatch to Windmill L
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Snatch to Windmill R

Name/KB/Time

Vicky/8/12:49
Janice/6/15:22
Steve/12/15:56
Georgie/6/16:20
Annie/8/15:20

And for those that missed it, a chance to do last weeks workout.

21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm

Name/KB/Time

Will/32/31:00
Martin/28/45:06
Chris/12/18:14
Mark/24/39:13
Simon/16/20:50
Jason/12/22:47

Thursday 20/05/10

First session at the new location. Today we took it outside in the sunshine and welcomed Ben for his first session.

This weeks workout: The Kettlebell 300

25 x Snatches LT
50 x Swings
50 x Chest Press 25LT/25RT
50 x Jump Squats with KB
50 x KB Floor Wipers
50 x Clean and Press 25LT/25RT
25 x Snatches RT

Name/KB/Time

Will/24/19:03
Martin/24/22:49
Simon/16/17:27
Ben/12/14:27
Anna/6/17:01
Steve/16/18:25
Georgie/4/13:04 (scaled to 161 reps)
Janice/6/13:48 (scaled to 161 reps)
Annie/8/16:20
Vicky/8/17:37

Special mention to Si for bringing in a CD for us to work out to. Survivor - Eye Of The Tiger and Bonnie Tyler - Holding Out For A Hero. You don't get better workout music than that!

Wednesday 05/05/10

Today's Workout

2 minutes on / 1 minute off

Round 1: Snatch
Round 2: Windmills
Round 3: 1 Handed Swing L+R
Round 4: KB Knee to Press
Round 5: Seated Press
Round 6: Walking Lunge
Round 7: Chest Press in Bridge position
Round 8: KB Crunch 1 minute, Side Crunch 30 seconds each side
Round 9: 2 Handed Swings
Round 10: Snatch

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.

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.