Ricky came up with a crazy rope and press combo. Not only did it challenge the core but also challenged coordination.
The circuit was
Ropes
Sledgehammer
Knees to Elbows (or for some, knees to wherever you can get them)!
Broad Jumps
Ammo Can Step Ups
These are just a sampling of our last 2 classes of the month. We did a domino workout in the Kettlebell Express class in which we added reps as we went around the circle. Next time, the circle will be much smaller so there is less rest.
The evening class was a circuit style strength workout with
45 work and 20 rest of
Squats
Russian Twist
Deck Squats
Pullovers and
Renegade Rows
We ended with lots of swings because a day without swings, is like a day without sunshine.
This was a fun workout and we got to use our new Aquabags. They are sandbags, but instead of sand, they are filled with water. It’s a great way to challenge the core and all the stabilizer muscles.
Mike, Nick and Allison doing full body Kettlebell workouts.
First exercise was a Get up to a Windmill to a squat, to a press and ending with a snatch before descending back down to the Get up.
Second set was our Double Trouble.
10 reps 10 minutes (or so)
Double KB swings
Double KB cleans
Double KB squats
Double KB presses.
I know I said I was going to blog on a more regular basis but so far that is not going so well. I’m just a blog-loser.
We are wrapping up our 2nd week of boot camp. We have had more new people sign up this month than we have in a long time. Our numbers are higher than they have been in a few months and that is with cutting out our T/TH 5:30 am class. We are beyond happy right now. We love all of our new people. They are working hard and having fun. At least it looks that way. Maybe those aren’t tears of joy after all.
Our new building is coming along and the word is that is might be ready next week. This really is a dream come true for Mike and I. As many of you know, I started this business in 2005 on a plot of grass that I paid $25.00 rent to at Gym Force. Mike joined me shortly after and we moved from there into an 800 sqft storage area inside of the Cheer Center. We’ve spent the last 2 years in our current 2400 sqft location and now are about to move into a 5600 sqft location. I have a lot of “fun” things planned for our new space and hopefully we will be in there for our Nov. session. After the builders get done with the office and such, then I will have my guys come in to put in our toys.
Expect to do many Farmers Walks as we have to carry over a ton of Kettlebells.
I haven’t video taped a lot this month but I did capture our last couple of workouts and 1 of our Kettlebell classes. We did a max strength day at boot camp using KBs. We did double KB squats, DL, double presses and pull ups, chest press from the ground and plank rows. We threw in some chops for function.
In our KB class, we did some stuff I got off of my Instructor’s forum on www.dragondoor.com. It consisted of 5 snatches then to a Get Up from the top, switch and repeat on the other side for a total of 15 mins. We also had some fun with Farmers Walks. We did them all different ways and then finished off with sets of swings. A fun time was had by all.
On Saturday, Oct. 24th we did our first ever, Run, Bike, Swing for a Cure workout. I don’t think this will be our last.
The charity we chose is the Susan Ewing Walker Breast Health Center at TMH. I wanted to give to a local Breast Cancer charity this year. The RBS workout was the last of 4 fundraisers we did for Breast Cancer Awareness Month. Mike and Ricky graciously donated all of their profits for 2 Saturday morning boot camps and we donated $10.00 of every boot camp registration for this month. We had a huge number of sign ups this month which helped bring our total donation to over $2,000.00. Not bad for a small business.
The RBS workout consisted of running the .6 mile block, riding the block and then running from the bike to the gym for 15 Kettlebell Swings. We set the timer for 40 minutes. Participants competed to see who could complete the most rounds in that time. I was hoping to have more teams competing but this year we had only 1 and they didn’t even come up with a name. Our top female winner was Cheryl Derstine who was in a tie for 3 total rounds with Fran Gilbert. Cheryl happened to finish her 3rd round quicker.
The top male winner was Paul Peavy, an old friend whom I haven’t seen in quite a while. He arrived early for probably the fastest lesson I have ever given on a KB swing. I hope he comes back so we can perfect his form.
The forecast was calling for rain, but it ended up being one of the most beautiful days I can remember.
I want to thank all of the people who came out to participate and all of you who donated your time to help.
A little circuit we did with Kettlebells and bands. I didn’t get to record the beginning which was 4 grueling sets of swings and band sprints.
We started off with some football drills on the ground including getting up and running from different lying down positions.
The circuits was 2 mins, switching sides after 1 min, except for Farmer’s Walks which they did for 2 mins. They had to carry 2 Kettlebells up and down 3 sets of steps the extended that length of the building.
I couldn’t decide on a good workout so I though it would be cool to do all 3!
