Monday, May 31, 2010

700 Reps at 7am


June sessions started this morning at 7am so to kick off the month with the morning class I gave them a workout of 700 reps. They had 7 exercises, 20 reps each and 5 sets to complete. The exercises (in order) were:

Deadlifts
Burpees
Swings
Lunges
Snatch
Push ups
Presses

I had no doubt that they would rock it out during the 45min class and they proved me right! I hope they enjoyed it because June is going to be all about getting in as many reps as possible!

Wednesday, May 26, 2010

A morning with Chrissy

It was the perfect morning for some non-stop exercise. It was warmer than usual for 7am but there was a nice breeze to prevent anyone from overheating. The class wasn't overly excited when I told them we would be doing Chrissy this morning, I don't think anyone ever is though. They warmed up with a few windmills and then got down to business. The end times were awesome, especially for Matt who was meeting Chrissy for the first time!

Caitlin: 13:31
Gen: 14:16
Janice:14:56
Jo: 15:17
Steve: 15:26
Matt: 19:58

Because Chrissy is a timed workout you can use it as a benchmark for improvement in your fitness. Everyone goes at their own pace and has different aspects that they improve on every time they tackle it whether it's increasing the weight used for swings or changing from a regular burpee to burpees with a push up and tuck jump. A couple people today not only got better times than before but also significantly increased the weight that they used for swings - Janice was swinging a 40lb kettlebell and Steve moved up to a 65lb kettlebell.

Here is a video of Shawn Mozen, the guy who created Chrissy, using it as part of the Agatsu Kettlebell Instructor Certification.

Sunday, May 16, 2010

Inspired

It's been a great week of learning new new/difficult exercises and pushing limits!

My beginner class quickly picked up on the snatch during Monday's class and on Friday they rocked out the turkish get up for the first time. I'm super proud of how fast they're learning! My advanced class proved why they're the advanced class on Wednesday when I put them through a set of 200 snatches and 200 swings, it was tough but they killed it!

Needless to say I was inspired by my classes this week so, I decided to try to give my workout a push today....I started with Chrissy, for those of you that aren't familiar with Chrissy, you're very lucky. Shawn Mozen of Agatsu Inc created this bit of torture. It's burpees and swings done for time so you can use it as a benchmark for improvement. Unfortunately I neglected to double check the numbers for the sets and I ended up adding an extra set. Here's what I did:

35 burpees, 15 swings
30 burpees, 20 swings (this is what I should've started with)
25 burpees, 25 swings
20 burpees, 30 swings
15 burpees, 35 swings
10 burpees, 40 swings
5 burpees, 45 swings

The last time I did Chrissy my time was 22:11 this time with the addition of 35 burpees & 15 swings I did it in 23:18. Luckily while Steve was counting my reps for me he also wrote down my split times, the 35 burpees took me 3:14 and the swings took 0:39 so I would've beat my old time....wish I had checked the reps before starting though! After I finished letting the extended version of Chrissy kick my ass I jogged 4km to help me get ready for running the Bluenose 5k next weekend. My legs feel like rubber now, I'm going to bed.

Tuesday, May 11, 2010

17 months and counting...

As my beginner class is getting through their second week with kettlebells I'm reminded of what I went through learning the different exercises. Over the past 17 months I've come a long way from the 232lb girl that got winded doing a set of 20 double handed swings with a 25lb kettlebell. Even though I haven't reached my own fitness goals quite yet, I am still working towards them. It's not an overnight process. I try to remind everyone of that, especially those that didn't know me back then. Remember that when I demonstrate an exercise, I've done it literally thousands of times before, so don't be discouraged if you don't get it right away - I certainly didn't.

The beginner class has to be one of the most difficult classes to attend because there is so much learning involved. Remembering what each exercise is called when you learn at least 2 new ones a class can be tough. There is a lot of technique involved in using kettlebells and it is important to pay attention to your form so you're using the correct muscles to perform the action and you don't hurt yourself doing it. Once you have the fundamental skills, you will learn the more advanced stuff more easily and you will never run out of new things to learn - 17 months later and I'm still learning!

This type of exercise is likely not comparable to anything you've done before. You may be a runner, a weight lifter, a swimmer, or maybe you don't exercise at all; this workout will kick your butt either way. It is intense, it's cardio and strength training rolled into one and as long as you're putting everything you have into it, you're going to be rewarded by the results.

So, for those of you that didn't know me 17 months ago, here are a couple of pics so you can see what using kettlebells and pushing my limits have done for me. Since I'm not done yet I won't call this a before & after pic...how about a before & "for now" :)

Sunday, May 9, 2010

Kettlebells in Bedford

There will be a FREE Intro to Kettlebell class in Bedford on Saturday May 15th. Space is limited so please sign up in advance by following this link.

Friday, May 7, 2010

Another week one ends.

The M,W,F morning class has completed another week one with a brutal workout in the sun, luckily there was a cool breeze to keep the sweat under control. I gave the group this workout:

10 Windmills
-Rest-
Set:
30 sec right hand swing
30 sec right clean
30 sec right press
30 sec dbl hand swing
30 sec left hand swing
30 sec left clean
30 sec left press
30 sec dbl hand swing
10 burpees
-Rest-
plank tabata
-Rest-
repeat set above
-Rest-
Set:
15 jump squats
15 mountain climbers/side
15 press/side
15 push ups
-Rest-
Repeat set
-Rest-
Swing tabata
Done

After class they suggested I try it out for my workout, I did.....and it sucked....what really did me in was the swing tabata at the end. So, I guess I'd like to say I'm sorry and you're welcome.

Have a great weekend!