Modified Helen

Tough one tonight ladies!

Well done to each of you. Hope your chest is ok joide!!!!

Tuesday

Sorry I've been a little slack with the updates recently everyone.

WOD
10 swing to squat
10 high pulls each arm
10 squat thrust with bell
3 rounds

Friday

Great job again everyone, especially you jodie, Fran + a Kb class. Awesome work guys, Im really happy to see everyones cleans improving.

WOD
1 min high pulls alternating
30 sec mountain climbers
1 min clean & press alternating
30 sec push ups
1 min american swing
30 sec box jumps

1 min rest + repeat

High pull + Snatch

Tonight we will be going over high pulls and snatch. The high pull is pretty much the set up for the snatch and the snatch is the most efficient way to bring the bell from the ground to over head in one movement.
Its probably the most technical of the moves we will be learning in class so its important. Looking forward to it!

Good job again last night ladies. Good to see all your cleans starting to improve!

WOD
TGU
5 long cycle cleans
5 shoulder press
5 push press
5 push jerk
Reverse TGU
repeat opposite side
5 rounds for time

The Press

Tonight we will be learning the press variations. After cleaning the bell to the rack position the next step is to get it overhead. We will initially be focussing on Shoulder Press, Push Press and Push Jerk. These 3 movements will be beginning of our overhead movements.

Monday Monday

smoked it again ladies. I was a little hard on you guys tonight but it is monday!

After 3 or 4 little 'warmup' routines + flow drills we got down to the workout.
TGU - 5 mins
WOD
AMRAP 10 mins
5 dead cleans each side
10 russian swings
15 american swings

The Clean

Today we will be learning the clean. Building on the previous 2 exercises (swing + TGU) the clean will be the set up position for all the overhead movements; press, push press, windmills etc.

The set up for the clean will be the same as the swing and the mechanics are pretty much the same with some deviation.
Your goal with the clean is to bring the kettlebell from the floor up into the rack position the most efficient way possible. You want to keep the bell as close to your body as possible when doing this. You still want to use your hips to generate the power necessary to bring the bell up but instead of keeping your arm straight as with the swing you bend your arm keeping the bell close to your body.
As with every exercise we will be going through with kettlebells you want to keep everything as tight as possible.

Friday

Good job tonight ladies! You are all well on the way to being extremely efficient kettlebellers !!!!
Have a good weekend and Ill see you guys on Monday

WOD
Turkish get ups 5 mins - alternate sides each rep.
Rest 3 mins
10 exercises 1 min each
russian swing
get up sit up with BB
H2H swing
reverse lunge
american swing
palm on floor to lunge position
single arm swing
jump squat
russian twist
plank

I was very impressed at everyones strength holding the plank at the end!

Turkish Get Up

Tonight we will be doing Turkish Get ups. This is an amazing exercise to help you learn body control effectively as well as working a large portion of the bodies musculature.  This is a true core exercise.

The name itself, as with the swing pretty much explains itself. You begin the exercise lying on your back and your job is to 'get up'. The sequence photo below takes you through the 8 steps involved in preforming a TGU (turkish get up). There are a few variations of get ups which we will cover in class but for moment we will focus on this particular version.

There are a number of progression exercises available for us to use if you are weak in any particular part of the get up which I will be able to identify pretty quick and set you on the path to preforming the exercise safely and effectively.

This exercise coupled with the swing are the 2 fundamental exercises involved in kettlebell training and having good mechanics in both is imperative before we move onto the more complicated movements.

First class

Awesome work tonight ladies. You both put a lot of work in.
I'm pumped for friday already!
WOD
10 station circuit, 1 minute each exercise with 10 sec transition between each.
2 rounds, 1 min rest between

towel swing
squat box jump
russian swing
push ups
single arm swing
mountain climbers
american swing
squat jumps - holding ring
hand 2 hand swing
sit-ups

The Swing

To kick things off on the blog I will be writing a brief introduction to the exercises we will be covering in class on a particular day. As tonight is the first class, we are starting with the swing.

The Swing

The swing is the foundation of kettlebell training and initially we will spend a lot of time on it. It incorporates everything kettlebells stand for; explosiveness, power, flexibility and cardiovascular endurance. The swing teaches you how to generate power from your core outward into the rest of your body. Your powerhouse of force comes from your hips, lower back and abdominal muscles which all work in concert with each other during the swing. Having a solid swing will make the more complex moves a lot easier not to mention will improve all aspects of your fitness.
The name of the exercise explains the movement. You are simply going to swing the KB(kettlebell) from between your legs to either eye level (russian swing) or overhead (american swing).

There are many variations of the swing including:

russian swing

american swing

power swing

one handed swing

hand to hand swing

We will be covering all of these variations in class this evening including a few not listed.

Welcome

Welcome to the CrossFit Newton Kettlebell blog