Workout of the Day - Thursday Beach Workout

One Minute Double Kettlebell Swings will get ya!  And you feel so good afterwards.

I don't have a goal to compete in kettlebell lifting but I do enjoy working to get better and stronger in the snatch and clean & jerk movements. Adding flexibility and fitness type exercises to workouts keeps variety and adds functional training.

Thursday has been a great day for double kettlebell workouts. Sometimes it's good to just work on some short burst power sets of a particular movement with doubles. For a while it was just me doing these workouts then Mike H. got hooked and it's usually the two of us now. Accountability is always good.  It's good to focus on a few things technically and get in a few high intensity sets with double KBs. And why not implement some overhead KB squats or pistols. Ok I do have a goal...to do pistol squat jumps onto a table. We shall see...

Today we got a 10-15 min warm on our own then a few timed sets with the Gymboss.

• Double kettlebell push press - 30 sec work, 30 sec rest - 7 sets
• one minute rest
• one minute double kettlebell swings

• Double kettlebell snatches - 30 sec work, 30 sec rest - 5 sets
• one minute rest
• one minute double kettlebell swings

• Double kettlebell squats - 30 sec work, 30 sec rest - 5 sets
• one minute rest
• one minute double kettlebell swings

Pistols

The Tuesday Crew

Our Tuesday Crew has been pretty consistent for some time now and we seem to get a 'newbie' at least every other week.  There is always room for more Kettlebellers.  This week we had a special appearance by newbie, 'The Jedi' Martel.  Another colleague from TVS.  It's exciting getting newbies into KBC and hopefully they get into it and feel the KB results like the rest of us. We all have different goals from lossing some bodyfat, to strengthening and ridding the body of low back pain, incresing flexibility, and of course gaining overal strength and building some muscle. Speaking of results...Mike H. has overcome some nasty low back pain, Roger is getting comments from the ladies on his buff shoulders, and Mike O. has stepped up to the 16kg bell, what an animal.  Now we just need to get everyone hitting the Kettlebells more often.

Here are a few pics from The Tuesday Crew.  Sorry they're a little blurry.  I was a tired after and my hands were a little shakey.  The 24kg worked me a little.  Since 'The Jedi' said, "I'll be back", we'll get more next week.

Saturday B.Y.O.K.B. at Doheny

Saturday was a great day for a Kettlebell workout and longboarding at Doheny Beach. The Mora Family was in full effect with the whole family doing Kettlebell training.  Time to put some sweat and grass stains on their new kettlebells. We had to break the Moras in easy so they come back though (even though this is the second kettlebell workout for Mo and Jess)...and gotta get the boyz ready for football and, of course, wrestling this year and what better way than to add in some kettlebell training.

We weren't aware of kettlebells when I was younger and I can only imagine the effect it would have had on strength and conditioning as a teenager. The functional strength obtained from kettlebell training is unmatched especially when it comes to sports, let alone just everyday activites.  Not saying you cannot get good results from barbells and dumbells in the gym but I don't believe that you get the same functional strength, flexibility, and coordination as you do with the kettlebells.

Anyway, after the workout Mike H. and I had some fun with kettlebell juggling and the rest of the day was play and surf.  Mike H. even got out on the longboard and, with Mo's expert teaching, caught a few waves before he got bonked in the head with the surfboard.

Good Times! Thanks!

(Mo, Joey, Isaiah, Jessica, Mike H, Sebastian, Carla) 

(go to 'picturethis' for more pics)

Saturday B.Y.O.K.B at Doheny

The weekend is past and Monday has now come and gone. We had our Saturday KB workout at Doheny Beach with Stevie D. and Mike H.  I think we all got a little better at Snatches on Saturday.  It was another productive KB day followed up with a little surfing.

Saturdays workout:

Nice warm up overhead carries, swings, and swing to catch and squat

• Renegade rows
• Push ups
• 2 arm swings

Push Press - 5 minute Tabata (20 on, 10 off)

Snatch - practice technique

• Snatch
• Squat - single KB in rack
• one arm swing

practice some pistols, KB juggle

Saturday B.Y.O.K.B at Doheny - with special guest, Paulo

 

(go to 'picturethis' for more pics)

Today was a good workout at Doheny Beach with Mike H, Stevie D, and a special appearance by Kenny Workman.  Forgot to get pics with Kenny and Steve.  Sorry guys.  Our new Armenian friend Paulo showed up after and entertained us with some Kettlebell juggling skills. It's fun getting people interested, and involved, and seeing others wondering what the heck we're doing out here.

Our workout consisted of a couple complexes, 10 minutes each with 30 second intervals per exercise.  We worked on technique with Cleans first, added overhead squats between complexes and finished with some juggling and pistols.

• Cleans
• Squat w/ KB in rack
• One arm Swings

Overhead Squats

• Squat to Overhead Press - single KB
• Single leg squat/back lunge w/ KB in rack
• High Pulls

Juggling and some Pistol Squats

Good job and thanks for coming down guys!