Thursday, July 1, 2010 WOD

"Lone Wolf"

10 Rounds for time:

KB Clean and Jerk 10 reps

KB Swing 15 reps

KB Waiter Lunge 20 reps

Post rounds and KB weight to comments

(10 reps Clean & Jerk = 5 right/5 left)

(20 reps Waiter Lunge = 10 right/10 left)

(1.5 pood is recommended weight)

Schedule Change!

I will be changing up the schedule a bit starting next week. I need to know what times will work for people. I am thinking of eliminating the 11:30/12:30 sessions and doing a 6:30am and 5:45pm every day. I know the lunch hour is now tough for people and it is hot. Please let me know what you think and what you hope to see with the schedule for July. Keep in mind this is not permanent and we may not be outside for the whole month of July. When the gym location is finalized I will offer a lot more classes. Thank you everyone for your support. Keep up the hard work!

Post thoughts to comments

Class Cancelled Tonight!

There will be no 5:45 session tonight due to the weather. Rain is no big deal...but lightning and kettlebells overhead do not mix well. The "Lone Wolf" will be moved to tomorrow. Be sure and check the blog later tonight for updates on the July schedule. KB

Tuesday, June 29, 2010 WOD

Strength:
Weighted Partner Pushups
5 sets of max reps

Post total reps to comments
-----------------------------
Power/Agility:
Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump

Post rounds to comments and what you jumped over

-Do kipup to handstand on inverted burpee if possible
-Compare to February 10, 2010 WOD

Monday, June 28, 2010 WOD

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments

-meet at bottom of the hill

Saturday, June 26, 2010 WOD

11:00 Complimentary Session @ Arlington Heights Track!
-join us at Arlington Heights track...corner of Hulen St. and I-30.
-4501 West FreewayFort Worth, TX 76107

Max rounds in 15 min:
10 HSPU
20 KTE
30 Double-Unders

Post rounds to comments
-------------------------
4 Rounds of 400m Run
(2 min rest between each attempt)

Post fastest 400m time

Friday, June 25, 2010 WOD

9:00am Complimentary Lululemon Session:
2200 W. 7th St, Suite 104
Fort Worth, TX. 76102

Warmup:
-Wheelbarrow walks

3 Rounds...
10 Burpees
20 Box Jumps

-Kettlebell Swing Technique

Partner Session:
150 Kettlebell Swings for time
(Partner Drag Down & Back at each rest)

(Advanced, Intermediate, and Beginner options will be offered onsite)

Post time to comments
-50 burpees for time
-----------------------------------------------
Regular Sessions:
-Warmup with parkour and partner exercises!

WOD:
150 Pushups for time
3 x 40 yd Uphill Sprints @ each rest

Post time and sets to comments
Compare to March 31, 2010

Thursday, June 24, 2010 WOD

"Pavel Kettlebell Certification Exam"

(Today we will be performing the actual physical exam of the Pavel Kettlebell System. This is just for our own information and enjoyment. The normal is exam can only be passed if an individual finishes in under 5 minutes. I won't hand you a certificate with a smiley face on it if you succeed--sorry. But I'm sure I will still be smiling. Click here for more information on the Pavel certification and method, along with standards of movement.)

WOD:

100 KB Snatches for time

Post time and weight to comments

-You may switch hands when needed

-KB may be set down, never dropped

-Goal is under 5 min

--------------------------------------------------

Windmill Practice with KB

Thursday, June 24, 2010 WOD

Warmup:
-Bridge/Wall Walks
-Kong Vaults
-Wall Run
-Handstand Hold

Workout:
For time:
25 Burpees
50 HSPU
75 Situps
100 Squats
150 Double-Unders

Compare/Contrast to June 9, 2010 WOD

Tuesday, June 22, 2010 WOD

Bring Water!

Warmup:
-20 minutes of parkour

WOD:
10 Rounds of:
40 yd Sprints

Post fastest time to comments

-45 sec rest in between
-Don't worry, we are not running uphill!

Monday, June 21, 2010 WOD

HSPU (3 sets of max reps)
Ring Dips (3 sets of max reps)
Skin the Cat (3 sets of max reps)
---------------------------------------
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats

Post rounds to comments

Saturday, June 19, 2010 WOD

11:00am Free Session...at my house!

2525 Forest Park Blvd.
Fort Worth, TX. 76110
(It's a one-way street--be careful!)

Advanced:
Clean and Jerk 1-1-1-1-1-1-1

Intermediate:
Power Clean 1-1-1-1-1-1-1

Beginner:
(21-18-15-12-9-6-3)
Med. Ball Clean
KB Swing

Friday, June 18, 2010 WOD

9:00am Lululemon Session:
(anyone from regular classes can come and do a makeup session or work on muscle-ups!)

Warmup:
-Shoulder/Hip Dynamic Warmup

Strength/Gymnactics:
-5 sets of max reps Handstand Pushups

WOD:
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments
------------------------------
Regular Session:
Parkour/Free-Run Day!

-Meet at the top of the hill and off we go!
-Get ready to climb and jump.

Thursday, June 17, 2010 WOD

Crazy fun from the main site...

Meet at the top of the hill for...
Three rounds for time of:
10 Muscle-ups (or 3 Ring Pullups/3 Dips X 10)
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Post time to comments

-Check out the videos of Rob Orlando on the main site from today...pretty impressive stuff!

Wednesday, June 16, 2010 WOD

Strength...
Ring Dips
5 sets of max reps (1 min rest in between)

Post total rep count to comments
-you may use a KB and do weighted Ring Dips.
-Post weight used.
-----------------------------------
Power...
Max rounds in 20 min:
5 Inverted Burpees
10 Knee Tuck Jumps
15 Clapping Pushup

Post rounds to comments

-(modify clapping pushup by using elevated surface if needed.)

Tuesday, June 15, 2010 WOD

Meet at the bottom of the hill for...

Warmup:
-Dynamic Stretches (upper & lower body)
-KB Snatch Practice
-KB Figure 8
-----------------
WOD:

5 Rounds for time:
10 KB Thrusters (right arm)
10 KB Thrusters (left arm)
10 KB Swings
Run to wall and back

Post time and weight to comments

Video: Kettlebell Snatch Tutorial
Video: 200lb KB Clean & Jerk

Monday, June 14, 2010 WOD

100 HSPU for time
(30 Walking Lunges each rest)

Post time and total lunges to comments

Payment is due!

Just a quick reminder, payment for the month of June is due. The fee for unlimited training this month is $100. I will be offering free foundations sessions for new people this month as well, so be sure to tell your friends. We will continue to meet at the hill as I work on setting up the temporary location. Thank you everyone for your support. It's going to be a fun week, keep up the hard work!

--KB

Saturday, June 12 2010, WOD

Meet at Arlington Heights High School for:

50-40-30-20-10
Box Jumps
Double Unders
Pull-ups

if anyone needs directions call Ashleigh at 817.308.9414

Friday, June 11 2010, WOD

Meet at the bottom of the hill for:

Partner WOD!

As a team complete the following:
10 Traveling Burpees
100 Lunges
10 Traveling Burpees
100 Sit-ups
Partner Drag
10 Traveling Burpees
50 Lunges
10 Traveling Burpees
50 Sit-ups
Partner Drag

Thursday, June 10, WOD

Fun Run/Parkour Day!

Today is an active recovery session. Meet at the top of the hill for a 30 min run, followed by 10 minutes of stretching. We will do some parkour along the way and work on various vaulting techniques. Be prepared to explore a bit downtown. This will be a fun day, don't miss out!

Wednesday, June 9, 2010 WOD

Could be raining tomorrow...meet at the top of the hill!
Also check the blog for info on moving equipment. Fingers crossed!

Skill:
Max time handstand hold
-10 attempts total
-Freestanding or wall
-No more than 3 attempts if using wall.

Post best score to comments
------------------------------
WOD:
For time:
150 Double-Unders
100 Squats
75 Situps
50 HSPU
25 Burpees

Post time to comments

-Shoot for under 25 min!
-Compare to April 7, 2010 WOD

Tuesday, June 8, 2010 WOD

I may need some help moving equipment in the very very near future and will post info on when this will be taking place!

Meet at the bottom of the hill. Fight in the shade!

Skill:
-Wall Climb
-Handstand balance variations

"J.T."
(21-15-9)
HSPU
Ring Dips
Pushups

Post time to comments
Compare to May 5, 2010 WOD
------------------------
Tabata Box Jumps

Monday, June 7, 2010 WOD

Tabata Session at the bottom of the hill!

We are still meeting at the hill for workouts tomorrow! I will update the blog with news on the temporary location as soon as I know for sure when the move will take place. Payments for the month are due this week, please contact me if you have questions on prices. This should be an exciting week, some big changes are ahead!

Tabata Day:
20 seconds on/10 seconds off for 8 rounds
Pullups
Pushups
Situps
Squats

Post lowest rep count of each to comments

Saturday, June 5 WOD

Tillery Park Session! Bring water!

Head South on Forest Park from I-30, take a right on Huntigton...

"Jason"
5 Rounds for time:
7 Muscle-Ups
21 Burpees

Post time to comments

(sub for muscle-ups is 3 pullups/3 dips at 7 rounds, then 21 burpees.)

Friday, June 4, 2010 WOD

Free Lululemon Workout at 9:00am!

-Mobility exercises
-Double-under practice

WOD:
3 Rounds for time:
40 yd Partner Drag
50 Double-Unders

Post time to comments

---5 min rest---

Tabata Fun!
(20 sec on/10 sec off for 8 rounds)
Pushups
Situps
Lunges

Post lowest rep count of each to comments

Thursday, June 3, 2010 WOD

Meet at the top of the hill!

Strength Work:

Partner Weighted Pushups
-5 sets of max reps
---------------------------
Pistols (Single Leg Squat)
-5 sets of max reps
---------------------------
Single Arm Handstand
-20 holds total, 10 on each side
-must hold at least 5 sec each time
---------------------------
KTE
5 sets of max reps

Post highest and lowest rep count for each exercise
---------------------
Parkour Fun after!
-learn to roll out from a landing and climb some walls

Wednesday, June 2, 2010 WOD

Start at the top of the hill, burpees at the bottom, run back up ...

For time:
50 HSPU
75 Box Jumps
100 Situps (facing uphill)
75 Squats
50 Burpees
Run back to starting position

Post time to comments

Compare to May 1, 2010 WOD