Welcome

2010-06-11T08:08:00.000-07:00

WOD

row 1000m

5 snatches L+R

5 squats with KB

row 750m

10 snatches L+R

10 squats with KB

row 500m

15 snatches L+R

15 squats with KB

row 250m

20 snatches L+R

20 squats with KB

Great work this morning Meaghan and Cheryl!

2010-06-03T16:56:00.000-07:00

WOD

3 rounds

1 min each station

1 min rest between rounds

Ring squats

jumping pullups

ring rows

push press

front squat

2010-05-20T04:04:00.000-07:00

WOD

5 dual clean and press

70ft overhead walk

5 squats

70ft rack walk

5 lunges (L+R)

10 body rows

5 rounds not for time

Friday

2010-05-14T03:50:00.000-07:00

WOD

50 russian swings

10 situps

row 200m

40 russian swings

20 situps

row 200m

30 russian swings

30 situps

row 200m

20 russian swings

40 situps

row 200m

10 russian swings

50 situps

row 200m

Good work this morning ladies!

Meaghan - 35/25lbs - 19:40

Irene - 20lbs - 19:47

Cheryl - 25lbs - 19:41

Fight Gone Bad

2010-05-13T16:46:00.000-07:00

FIGHT GONE BAD

3 rounds, 1 min each exercise, 1 min rest between rounds

wall ball

box jumps

push press

SDHP

row for calories

2010-05-08T16:44:00.000-07:00

WOD

5 rounds

5 deadlifts

5 cleans

5 push press

5 squats

rest as needed between rounds

Wednesday morning

2010-05-06T04:38:00.000-07:00

WOD

5 rounds - 2 mins rest between each

12-9-6

wall ball

box jumps

2010-04-30T14:42:00.000-07:00

WOD

10,9,8,7,6,5,4,3,2,1
snatches
1,2,3,4,5,6,7,8,9,10
dips
4 burpees on the min every min

2010-04-28T14:09:00.000-07:00

Great job this morning guys as usual!!

WOD

40 American Swings

30 hand to hand squat cleans

20 figure 8 to hold

3 rounds for time:

KB FRAN

2010-04-23T17:50:00.001-07:00

WOD

21-15-9

Thrusters

Pullups

2010-04-21T05:39:00.000-07:00

2010-04-17T03:53:00.001-07:00

WOD

3 rounds

5 deadlift

10 push ups

15 front squats

20 swings

2010-04-13T18:17:00.000-07:00

Tabata time

Each exercise is preformed for 20 seconds followed by 10 seconds of rest repeated 8 times.

American swings

box jumps

body rows

clean and press (4 sets on the right side, 4 on the left)

2010-04-09T07:17:00.000-07:00

WOD

AMRAP 15 MINS

3 snatch to overhead squats

5 cleans

7 swing release

repeat opposite side

row 200m

6am

2010-04-07T04:47:00.000-07:00

WOD

30 - 25 - 20 - 15 - 10 - 5

Overhead swings

5 - 10 - 15 - 20 - 25 - 30

wall ball

Friday morning

2010-04-01T18:18:00.000-07:00

WOD

for time:

Run 400m

50 swings

Run 400m

50 snatches (25 each side)

Run 400m

50 front squats

Run 400m

Happy Easter

As promised

2010-03-31T18:58:00.001-07:00

Notice

2010-03-31T08:42:00.000-07:00

Just so everyone is aware, I'll be incorporating some more skill work into the classes from now on not involving kettlebells. We may be using bodyweight movements or we may be using dumbbells or barbells. It will always be challenging and new regardless.

6am

2010-03-31T08:40:00.000-07:00

Great energy this morning so such an early hour guys !

WOD

12-9-6

squat clean thrusters

box jumps

rest 2 mins

3 rounds

Loaded conditioning

2010-03-24T05:53:00.000-07:00

Tough one this morning.
Great job today ladies.

WOD

2 rounds

row 200m

farmer walk the gym

10 burpees

farmer walk back

row 200m

rack walk gym

10 squats

rack walk back

row 200m

overhead walk

10 shoulder press

overhead walk

2010-03-20T03:45:00.000-07:00

Nice work on the sidewalk tonight guys! Hope you didn't mind the odd few honks.

WOD

AMRAP 15mins

5 American swings

10 clean + press

15 front squats

6 am

2010-03-17T05:16:00.001-07:00

What better way to start the day than by giving yourself a good ass kicking!!!

Great job this morning ladies. You all worked hard and I'm looking forward to seeing you all progress over the coming sessions.

WOD

3 rounds

row 400m

21 russian swings

15 rows

9 push ups

2010-03-13T02:44:00.001-08:00

Awesome job tonight Sylvia ! Your cleans have improved so much after just 1 session!

WOD

5 Swings

5 Cleans

5 Press

5 Reverse lunge

Repeat opposite side

5 rounds

Check out Jeff Martone juggling some bells

2010-03-05T19:31:00.000-08:00

2010-03-05T19:25:00.001-08:00

Excellent work tonight ladies. Welcome to the class Gina.

WOD

AMRAP 12 mins

5 box jumps

10 swing release

20 air squats

2010-02-23T12:36:00.000-08:00

Good job tonight Vanessa !

welcome to the kettlebell class!

WOD

1 min each exercise, 10 second transition between exercises

russian swing

plank to push up

single arm swing

box jumps

american swing

renegade rows

press

reverse oh lunge

plank

2010-02-19T12:35:00.000-08:00

WOD
10,9,8,7,6,5,4,3,2,1
American swings
1,2,3,4,5,6,7,8,9,10
box jumps

5 mins turkish get ups

Loaded conditioning

2010-02-16T18:17:00.000-08:00

Good job tonight Liz, Glad you liked the workout.

dual cleans and squats are looking really good!!!!

WOD
5 rounds
100 jump rope
5 dual cleans
Overhead walk 20'
5 push press
rack walk 10'
5 rack squats
farmer walk 10'
5 bent over rows

2010-02-09T20:02:00.000-08:00

Awesome work tonight Liz,

Really good form on both the pullups and the dual cleans!!!

WOD

21-15-9

dual cleans to front squat

pullups

2010-02-03T09:56:00.000-08:00

Good job tonight everyone and welcome to Barbara and Jeane to the class!

WOD
30-20-10
russian swing
overhead lunges
hand 2 hand swing

50 jump rope every round

Modified Helen

2010-01-29T18:02:00.000-08:00

Tough one tonight ladies!

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

Tuesday

2010-01-28T09:09:00.000-08:00

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

2010-01-22T18:13:00.000-08:00

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

2010-01-22T18:10:00.000-08:00

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!

2010-01-20T05:29:00.000-08:00

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

2010-01-19T05:33:00.000-08:00

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

2010-01-18T16:57:00.000-08:00

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

2010-01-18T06:41:00.000-08:00

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

2010-01-15T18:12:00.000-08:00

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

2010-01-15T05:32:00.000-08:00

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

2010-01-13T18:28:00.000-08:00

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

2010-01-12T07:10:00.000-08:00

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

2010-01-12T06:05:00.001-08:00

Welcome to the CrossFit Newton Kettlebell blog