Entries in Kettlebell (17)

Friday
05Mar2010

03/05/2010 - The KettleBell Snatch

DateFriday, March 5, 2010 at 10:17AM

The Kettlebell Snatch, Part One from Jon Gilson on Vimeo.

 

The Kettlebell Snatch, Part Two from Patrick Cummings on Vimeo.

 

 

Warm Up:

  • Jump Rope : 1 min
  • Dynamic Warm up
  • Hip Mobility Drills

Skill Work:

  • The KB Snatch

The WOD:

AMRAP in 10 mins of

Left Side:

  • 5 KB Snatches
  • 5 KB Overhead Squats

Right Side:

  • 5 KB Snatches
  • 5 KB Overhead Squats

Then

  • 10 Sit ups

Cool Down:

  • Mobility drills
  • Light Stretching

Additional Viewing:

http://www.crossfit.com/cf-info/excercise.html#KBs

 

AuthorRich Borgatti (Rich@MountainStrength.com) | | | Comment1 Comment
Wednesday
03Mar2010

03/03/2010 - A Kettlebell Complex

DateWednesday, March 3, 2010 at 1:07PM

Warm Up:

  • dynamic warm up

Skill Work:

  • The KB Clean, Push Press, Thruster

The WOD:

3 rounds with 1 minute of rest inbetween rounds

  • 5 KB Cleans
  • 5 KB Push Presses
  • 5 KB Thrusters

Complete all excercises on the left side first, then move to the right side.

That is one round

Cool Down:

  • KB windmills

 

AuthorRich Borgatti (Rich@MountainStrength.com) | | | CommentPost a Comment
Monday
01Mar2010

03/01/2010 - Re-visitation: The Kettlebell

DateMonday, March 1, 2010 at 12:53PM

 

So here at Mountain Strength Fitness for the month of March we will be revisiting previous workouts on Mondays.

This is a chance to see how you have improved since starting your workouts with us.

All Classes this week will be focused on the Kettlebell and it's movements

Today we revisited a workout posted on 01/22/2010 

Warm Up:

  • Burpees x 10
  • Dynamic Warm up (focused on hip opening)

Skill Work:

KB Swings

  • The Russian Swing
  • The American Swing
  • The Power Swing

The WOD:

30 - 20 - 10 - 5

  • Russian KB Swing (1 Pood/16kg/36lbs)
  • Ab Mat Sit up

Cool Down:

  • TGU Practice 5 x each side
AuthorRich Borgatti (Rich@MountainStrength.com) | | | CommentPost a Comment
Friday
19Feb2010

02/19/2010 - Being Inverted Has it's Privileges

DateFriday, February 19, 2010 at 4:43PM
Image used without permission from Crossfit Affiliates pageKat Malkowych of Stay Strong CrossFit (MI).

Check out this video from Crossfit.com on developing the handstand: Windows / Quicktime

The Handstand can give you a new perspective on your own body, can highlight your fears, and give you strength. It is a skill that is developed. It builds strength, balance and awareness. 

Warm Up:
  • Jump Rope for 2 mins
  • Dynamic Warm up
Skill Work:
  • The Handstand
The WOD:
AMRAP in 10 mins of
  • 10 Russian KB Swings (M:35#/W:25#)
  • 10 Ab mat Sit ups
  • 10 Lunges
Cool Down:
  • Gymnastics skills obstacle course
AuthorRich Borgatti (Rich@MountainStrength.com) | | | CommentPost a Comment
Wednesday
17Feb2010

02/17/2010 - Midline Fight

DateWednesday, February 17, 2010 at 12:22PM

Warm Up:

  • 2 min Jump Rope
  • Dynamic Warm up
  • Hip Opening

Skill Work:

  • Before WOD: The one Armed KB Swing
  • After WOD: The KB Clean

The WOD:

MidLine Fight:

3 rounds For time:

  • 10L/10R One Arm KB Swing (Men: 35#/Women: 25#)
  • 20 Shoulder roll to Standing

Cool Down:

  • Light Stretching

 

 

Shoulder Roll To Standup from Mountain Strength Fitness on Vimeo.

 

AuthorRich Borgatti (Rich@MountainStrength.com) | | | Comment2 Comments
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