Friday, September 28, 2007

Pamela's 24kg Kettlebell Snatch Update

Download File

I've added a few reps this week, 17/18. We'll be working a little bit on my grip since that's what went first. Overall felt pretty strong. Should have 22-25 in the next two weeks or so.





Clean and Jerks

Wednesday, September 26, 2007

Kettlebell Training - Kettlebell Athletics Style

Kettlebell training is a beautiful thing, it can be simple and brutal or it can be refreshing and restorative . Although you can get very creative with kettlebell training the majority of your results will come from a small, select pool of kettlebell training exercises.

These kettlebell exercises are the basics, Cleans, Jerks, Snatches, Long-Cycle Clean & Jerks .... The deeper you go into the basics, the more profound your kettlebell training career will become.Save the kettlebell training circus tricks for your off days or your active recovery days.

Tuesday, September 25, 2007

In Addition To The Kettlebell As A Training Tool

You've got to love these old photos. They display feats of strength and athleticism far beyond much of what we see today. Fortunately the older training methods and tools are coming back into play. There clearly must have been then and there still are benefits to kettlebell training.
15 Snatches Left
20 Walking Swings Left
15 Snatches Right
20 Walking Swings Right
12/9/6/3 Snatches and a constant 20 Walking Swings

Monday, September 24, 2007

Philadelphia Kettlebell Workshop

Date: Saturday, November 17, 2007
Time: 9am - 5pm
Location: CrossFit Philly
30 High Pulls
20 Feet Walking Lunges
30 Swings
20 Feet Walking Lunges
30 One Arm High Pulls Left
20 Feet Walking Lunges
30 One Arm High Pulls Right
20 Feet Walking Lunges
30 One Arm Swings Left
20 Feet Walking Lunges
30 One Arm Swings Right
20 Walking Lunges

Saturday, September 22, 2007

Kettlebell Windmills

While performing kettlebell windmills it is essential that the back leg (the leg that is supporting most of your weight) remains vertical to the ground. Think of it as a pillar that supports your structure. Additionally the arm that is supporting the kettlebell overhead also remains vertical with a fully extended elbow throughout the entire movement.
5 L/R Windmills
10 Push Ups
4 L/R Windmills
10 Push Ups
3 L/R Windmills
10 Push Ups
2 L/R Windmills
10 Push Ups
1 L/R Windmill
10 Push Ups

Friday, September 21, 2007

TGUs in Large Groups

It can get tricky at times but the easiest and most effective way to teach the Turkish Get Up in such large groups is without using the kettlebell, often called the Naked Get Up.
50 Snatches
10 Swings
40 Snatches
20 Swings
30 Snatches
30 Swings
20 Snatches
40 Swings
10 Snatches
50 Swings
These are total reps not per arm.

Thursday, September 20, 2007

Kettlebell Training Nazis ?

Sorry about the photo quality, not sure how to enhance these or make them larger. If you look close there's kettlebells by their feet. From my understanding, these photos are of Nazi troops during WW2 kettlebell training. There's another photo of them throwing their kettlebells into the air.
Today's WOD:
Grind Day:
1,2,3,4,5,1,2,3,4,5,1,2,3,4,5 of
Double Kettlebell Overhead Presses alternated with Pull-ups.
Post your weights in comments.

Wednesday, September 19, 2007

Old School Kettlebell Fore-Arm Exercise

Here's another old school kettlebell exercise. Not sure what he's doing here but he claims it's a kettlebell forearm exercise. It looks like an early kettlebell Halo in my opinion.

Here's today WOD:

50/50 Snatches
50/50 Cleans
50/50 Swings
50/50Push Presses
50/50 Jerks

For time:

Tuesday, September 18, 2007

Old School Kettlebell Athletes

The former Soviet Union chose Kettlebell Training as it's primary means of fitness simply because it reached a large portion of their population. Kettlebell Training proved effective for elite Soviet troups and little old grandmas and the village fair.

Monday, September 17, 2007

World Champions in the Making!

30 One Arm Swings L
30 One Arm Swings R
30 Two Arm High-Pulls
Walking Lunges w/ KBs in hang position on outside of hip,25ft. Change hands after 25ft.

4 rounds.

Friday, September 14, 2007

Double Front Raise Kettlebell Snatches

Vince Malts, Bloomington Prarie Thunder Ice Hockey
Left Arm 25-20-15-10-5
Kettlebell Snatches
Kettlebell Swings
Kettlebell Cleans
Kettlebell Front Squats
Right Arm 25-20-15-10-5
Kettlebell Snatches
Kettlebell Swings
Kettlebell Cleans
Kettlebell Front Squats

Thursday, September 13, 2007

24kg Kettlebell Snatches

Yesterday I got in 15/15 Kettlebell Snatches with the 24kg. I felt great, could have probably pulled out a few more. Working up to 40/40 before the end of the year. Looks promising, I'll post updates. Of course Bella is very supportive, Enjoy!

More from This Weekend's RKC

Some East Coast friends met some West Coast friends in Minnesota this past weekend. An exchange of workouts focused on using Kettlebells as the main tool was just one of many topics of conversation.
From left to right: Jim and Mike (CF Jersey Shore), Pamela and Jason (CF Philly and KBA), Ryan and Eric (CF Orange County)
1 minute of each with 2 minutes rest between rounds, 4 rounds.
Kettlebell Deadlifts
Kettlebell Snatches
Kettlebell Jerks
Kettlebell Front Squats
Kettlebell Cleans
Kettlebell Presses
Perform the kettlebell movements for 30 seconds with each arm.

Tuesday, September 11, 2007

Kettlebell Athletics at the RKC

Kettlebell Athletics was well represented at the September 2007 RKC. A cheery bunch of strong smart kettlebell training folks.
From left to right: Matt, Pamela, Sharon, Jason, and Carrie
A nice little ladder up...
Clean and Press Left/Right
1, 3, 5, 7, 9, 11, 13, 15
Only revert to the Push Press when your Press starts to fail.

Monday, September 10, 2007

Congrats to this weekend's RKCs!

We had a great time this weekend working with all the RKC canidates. Congrats to all! It was great to see people that we have worked with pass all the requirements as well. A special congrats to Sharon Tasman, Matt Godina, and Carrie Dale, it has been a pleasure training with the three of you prior to your RKC weekend.

In a post form Dragon Door...

45 out of the 57 candidates passed all the requirements and were awarded the RKC certification. This translates into a 79% pass rate for the training.Many congratulations to our strong new group of RKCs:

Jonathan Barber, RKC
Ryan Bishop, RKC
Cody Bramlett, RKC
John Buckley, RKC
Michael Capper, RKC
Carrie Dale, RKC
John Davis, RKC
Amy Dudley, RKC
Antony Fernandes, RKC
Gary Gant, RKC
Rolando Garcia, RKC
Sara Georges, RKC
Cynthia Glass, RKC
Matthew Godina, RKC
Patrick Gould, RKC
Carol Happ, RKC
Connie Hardie, RKC
Dee Hayes, RKC
Michael House, RKC
Richard Hruby, RKC
Ruggy Joesten, RKC
Bret Kottler, RKC
Eric Leverenz, RKC
Nicole Martino, RKC
Mike McLaughlin, RKC
Kelli Meier, RKC
Andrey Patenko, RKC
Mark Piscope, RKC
Travis Riviera, RKC
Harinder Sabharwal, RKC
Phil Scarito, RKC
John Shaeffer, RKC
Jessie Shea, RKC
Renee Sliviak, RKC
John Smaltz, RKC
Robyn Smith, RKC
Nathan Sobcazak, RKC
Jason Struck, RKC
Anton Summers, RKC
Sharon Tasman, RKC
Jason Therrien, RKC
Jason Turko, RKC
Bob Uguccioni, RKC
Dom Uguccioni, RKC
Kim Vigsbo, RKC

Thursday, September 6, 2007

One of The Many Uses of The Kettlebell

Kettlebell Training isn't just about swings, snatches, and more swings and snatches. The versatility allows kettlebell training to go far beyond the training you'll experience with other training tools.
Here the kettlebells are used in lieu of parallel bars to support an L-Sit, talk about core strength and stabilization.
3 Rounds
10 Hand to Hand Swings
10 Swings Left
10 Swings Right
10 Two Handed Swings
10 Snatches Left
10 Snatches Right
10 Clean Left
10 Cleans Right
10 Jerks Left
10 Jerks Right
10 Front Squats Left
10 Front Squats Right

Wednesday, September 5, 2007

Two Hands Anyhow

The Two Hands Anyhow can be performed with a variety of tools and in several different ways. Here it is showed with a barbell and a kettlebell. We often do the windmill variation of the Two Hands Anyhow.
10-9-8-7-6-5-4-3-2-1 Left/Right
1 minute Rest
10-9-8-7-6-5-4-3-2-1 Left/Right
1 minute Rest
10-9-8-7-6-5-4-3-2-1 Left/Right

Tuesday, September 4, 2007

Kettlebell Training for Combat Athletes

Kettlebell Training for Combat Athletes is a 2 disc DVD set with 3 Bonus audio interviews. Check it out for optimal conditioning for any Combat Athlete.
1 minute of double kettlebell cleans
1 minute of double kettlebell jerks
1 minute of double kettlebell front squats
1 minute of double kettlebell swings
1 minute of rest
complete 5 rounds