Condition Kettlebell Gym

Today I started over on some Viking Warrior stuff.  Back in October I could do 80 sets of 8 reps with the 12kg but havent really done a serious VO2 Max session in about 3-4 months.  I hope what Kenneth said at the RKC II is true.  Once  you take some time off it gets much harder but doesn’t take much time to bounce back.  Tonight, I did the cadence test and had 30 reps in the 5th minute so I rounded up to 8.  I made it through the cadence test and 30 sets before I couldn’t get my 8 reps per set in.  Wow,  I need some work!  It will come soon enough.

Hey guys - if you want the link to the online workouts, it’s www.pacefit.wordpress.com.  They are all one bell workouts meant to be performed 3 times with rest in between exercises.  Ignore the word “kettleball” title, please

Hey guys.  I just wanted to write a quick blog to say hello to everyone.  Things have been crazy with the Fitness Universe show coming up in a little over a month and things really picking up here.  Katie Bigelow officially goes to Minneapolis to get her RKC in a couple of weeks, so she will be teaching starting in June.  :-)  Expect some good blogs from her in the future as well.

With that, I will leave you with the kettlebell workout I have designed for prep for the show:

Warm-up: 4 heavy get-ups/side

Circuit: 30 secs on, 30 secs off

2 arm swings

right single leg deadlifts

left single leg deadlifts

2kb clean, squat,  press

burpees

crush curl (”for the beach muscles” - haha) 

 Renegade Row w/pushup

Alternating snatches

5 RKC’s across the country are competing in what is called the Great Kettlebell Meltdown.  There is a link on the blogroll if you want more info. Basically, there are 2 categories in which the participants can compete.  #1 weight/inches lost and #2 Perfomance.  Every one weighed in and/or tested yesterday and then in ten weeks, they will repeat the weigh in/perfomance tests and the winners are the most improved.  In honor of their contest, our classes did their workout yesterday.  There are 300 total reps and you are trying to get through the exercises as quickly as possible:

25 V-Ups

25 Snatches R

25 Snatches L

25 Pushups

50 Swings

50 Burpees (that one is KILLER)

25 clean and press Left

25 clean and press Right

50 Mountain Climbers

It took my classes’ participants between 20 and 25 minutes to complete it.  Then, in the Great KB Meltdown, there is a 5 minute snatch test as well.  That was optional in yesterday’s workout at Condition, and most people opted out of it since the 300 workout had so much cardio.

Today we did a pretty rigorous circuit in class.  Here it is:

Warm-up: Z-Health Neural Warm-up, walking swings across the room and back then side stepping swings across the room and back.

 Squat Hold

Renegade Row

Alternating snatches

Military Press

Squat jumps

Suitcase Deadlift

Burpees or Plank

Here is today’s workout. It’s basic, but not easy!

Z-Health Neural warm-up
Walking swings across the gym and back
Swings with a Hop across the gym and back

Circuit x 3: 30 secs on, 30 secs off
-Right Arm Snatch
-Left Arm Snatch
-Right Arm Row
-Left Arm Row
-Kettlebell Squat Hold
-Right Arm Swing
-Left Arm Swing
-Right Arm Press
-Left Arm Press
-Russian Twist

So the holidays are finally over and it’s time to get back on track.  I don’t know about you, but I’m ready to have some discipline in my life again.  Here is today’s workout:

 Z Health Neural Warm-up and 5 minutes of Get-ups

Circuit: Two times through. 

Alternating Swings x 20

Renegade Row with Optional Pushup between x 8

Jumping Jacks x 30 secs

2 KB Military Press x4

Swing, Catch, Squat x 5

Plank x 30 secs

Dragon Twist x 6

2 Arm Swing x 15

Hey Guys - Here are a few workouts from the last week.  It’s my goal to at least give you a couple a week to check out.  Enjoy!

Friday, Dec 7th

This one was TOUGH…

Warm-up: Z-Health and 3 get-ups/3 windmills each side

Workout was “Person A, Person B”  While one person went, the other rested.

Press Left:n 1-5

Press Right: 1-5

1 KB Front Squat: 1-5

Swings: 10, 15, 20, 15, 10

Renegade Row: 2,4,6,8

Workout was done twice.

Saturday, Dec 8th

Today, there were 7 people in the morning class so I thought it would be fun to do a “you-pick-it” workout.  Everyone did a great job on program design!

Warm-up: Z and 3 getups each side, 2 get-ups each side

Circuit: 3 times through 30 secs on, 30 secs off

-Alternating Snatches

-2 KB Press

-Plank

-Dragon Twist

-Renegade Row

- 1 KB Squat

-Alternating Swing

 Monday December 10th

Today, I thought we’d do a basic workout with alot of swings.  It was simple, but tough!

Warm-up: Z and 3 get ups each side

Circuit: 3 times through. 30 secs on, 20-30 secs off

-2 Arm Swing

-2KB Press

-Right Arm Swing

-2 KB Front Squat

-Left Arm Swing

-Right Arm Row

-Alternating Swing

-Left Arm Row

Hey guys.  I was just reading my good pal Sara Cheatham’s blog (check her out - she’s on the blog roll)  and I just want to say that I find it amazing that someone can be that happy and upbeat all the time.  She is truly a wonderful person and an inspriation to all.  Well, I’m particularly grumpy today so I am just going to post the KILLER (ok, so that’s an exaggeration) workout from yesterday and leave it at that!  Love you, Sara!!!

Z-Health Joint Mobility Warm-up

Warm-up: 5 mins Get-ups

CIRCUIT: 3 times through 30 secs on, 20-30 secs rest

-swings

-Russian Twist

-Seesaw Presses

-Burpees

Renegade Rows

Dragon Twist

-Snatch L

-Snatch R

Hey guys!  I have finally gotten my blog up so I will start posting the Condition workouts, new stuff going on in the Z-Health and Kettlebell worlds, and probably just some random stuff in general.  So with that said, here is the workout for today.

 The workout portion is actually courtesy of my close friend Jessie Shea, RKC who teaches at Iron Core - La Jolla.  She was telling me what great feedback she got from it, so I used most of her workout and got the same response.  Thanks, Jessie.

 Warm-up: Z-Health joint mobility, 3 windmills each side, 2 Get-ups each side

Circuit: Twice through + one ”lightening round” w/20-30 secs rest in between each exercise and a minute between each set

2 arm swing - 1 minute

Right arm row - 25 secs

Left arm row-25 secs

2 KB clean, press

Alt swing - 1 minute

2 KB Front Squat

Right lunge holding 2 kettlebells by your side

Left lunge holding 2 kettlebells by your side