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 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 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.

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 22/07/10

First outing for the soon to be famous KBC Assault Course.

AMRAP in 25 minutes.  You must carry your KB anyhow to each station.

20 x Swings
5 x Pull-ups
1 x Burpee
Over Volt 5ft Box
1 x Burpee
Duck and weave under 3ft line with KB in a racked position.
10 x Chest Press left
10 x Chest Press right
20 x Sit-ups with KB on your chest.

Name/KB/Rounds

Toby/16/5
Martin/20/6
Vicky/8/7
Steve/12/4
Gemma/6/6
Janice/6/6
Will/24/5

Thursday 15/07/10

After the group warmed up we started with a small core session including Hot Potato, Round the Worlds and Windmills.

On to the main workout:

90 seconds Push Press Left
90 seconds Push Press Right
3 minutes Tactical Lunge
90 seconds Bent Over Rows Left
90 seconds Bent Over Rows Right
90 seconds Chest Press Left
90 seconds Chest Press Right
2 minutes Rest
3 minutes Lateral Lunge
90 seconds Long Cycle Cleans Left
90 seconds Long Cycle Cleans Right
3 minutes Lateral Slipping
3 minutes Triple Crush

To finish off, 3 minutes of Swings.

Tuesday 29/06/10

Another great session out in the sun.

Started off with some Kettlebell juggling techniques to warm up, then onto the main workout.

In teams of 2. One rests while the other works:

100 metre sprint out
50 metre sprint back
25 metre bear crawl
25 metre backwards bear crawl
50 metre double KB farmers walk (both KBs in right hand)
50 metre double KB farmers walk (both KBs in left hand)
20 x Press-ups
2 x Bottoms up clean and press left
2 x Bottoms up clean and press right
20 x Swings

Name/number of rounds completed/total time

Vicky/3/11:03
Anni/3/11:26
Martin/5/16:23
Simon/3/10:26
Will/5/15:16

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 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 08/04/10

Today we had an intervals session using the Tabata method. The Tabata method uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously 8 cycles for each movement pattern.

In todays session we used the following:
Swings
KB Clean and Press
Walking Lunges
Sprints
Single KB Thrusters.

Top effort from all.