TKGU's & MU's

Todays class at B&HKC looked at the Muscle-Up & the Turkish Get-up.

We looked at the progression for the Dead Hang Muscle-Up.  Pulling from a kneeling position, and concentrating on keeping the elbows close together and rolling the chest through.

A quick refresher on the Turkish Get-Up followed, concentrating on keeping good form throughout the full movement.

The WOD today was.

5 Turkish Get-ups R/L (one each side counts as 1 rep)
5 Muscle-Ups
x3



Next class is on Friday 3rd December @ 10:00 & Saturday 4th @ 11:00,  put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

10's

The structure of the classes has changed slightly, today the more experienced swingers looked the Front Squat with Miles, while Nigel looked at some Mobility work, then the Squat, and finally the Kettlebell Swing!

The WOD today was

10 Swings
10 Box Jumps
10 Sit-Ups
Run 100m
AMRAP 10 Mins



Well Done to Nigel in only his second class at B&HKC, keep up the good work!

Next class is tomorrow (Sat 27th) @ 11:00.

Tabata Tricks!

Yesterday's class at Brighton & Hove Kettlebell Club saw a little fun with some Kettlebell releases and catches, this was incorporated into the WOD which was 4 rounds of Tabata intervals (20 secs work, 10 secs rest x 8)

Skill Tech

Two handed swing release
One hand swing release
Two handed swing release - flip the kettlebell and catch in the rack, then front squat (AKA Goblin squat)

WOD

Tabata Tricks!

20 secs two handed swing release
10 secs rest
x8
20 secs push-ups
10 secs rest
x8
20 secs goblin squat
10 secs rest
x8
20 secs box jumps
10 secs rest

The Next classes will be on Friday 26th November @ 10:00am & Saturday 27th November @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Kettlebell Clean!

Saturday's class at Brighton & Hove Kettlebell Club looked at the Clean!

Skill Tech

One Hand Deadlift
One Hand Clean
One Hand Clean Side on to Wall - Working on keeping the elbow close to side of the body
One Hand Clean Facing Wall - Working on keeping the KB close to the body

WOD

10 Kettlebell Cleans on one side
100m Waiters walk holding Kettlebell on the same side
x4
Changing sides each round so you do 2 rounds on each side!

Main Paging!

We are running a new 10am Friday morning class at Brighton & Hove Kettlebell Club!

Buy In

Russian Swing
Power Swing
American Swing
Swing Release - Two Hands
Swing Release - One Hand

WOD

Todays WOD was borrowed from the CrossFit main page, although this was scaled for our athletes!

20 American Swings
15 Wallballs
10 Pull-Ups
x3



Cash Out

Arm Bar Stretch

Kettlebell Snatch

Today's class looked at the Kettlebell Snatch.

Buy in

One Arm Swing
One Arm Swing with Shoulder Pull
Snatch

Wod

21-15-9 (Girls 15-12-9)

Left Arm KB Snatch
Right Arm KB Snatch
Pull-ups

Cash Out

Pull-up Tech



There is no KB Class next week!

The Next Class will be on Saturday 13th November @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog! Hoodies are now also available!

Do you swing?

This weeks class looked at the Kettlebell Swing!

Buy in

Russian Swing Tech
One Arm Swing Tech - H2H Swing
One Arm Swing Tech - Half Rotation Switch
Swing Release Tech - Two Hands
Swing Release Tech - One Hand
American Swing Tech

WOD

"Helen"

3 Rounds for time of
Run 400m
21 Kettlebell Swings
12 Pull-Ups

Cash out

Arm-Bar Stretch

There is no KB Class next week as I'm away in Southampton for a Ninpo Seminar, and Miles and the gang are off to Swansea for the "York Divided we Fall Games 2010"!

The Next Class will be on Saturday 30th October @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!   Hoodies are now also available!

Turkish Get-Ups!

Todays class looked at the Turkish Get-Up, first is the Sit-up, then the Transistion, and finaly Standing up!



The WOD this week was a modified hero workout "Arnold"

For Time with a single Kettlebell
15 Turkish Get-ups - Right side
30 Swings
15 Overhead Squats - Left side
30 Swings
15 Overhead Squats - Right side
30 Swings
15 Turkish Get-ups - Left side

Next Class is on Saturday 16th October @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Team Swing!

Saturday's class covered the Kettlebell Swing, first we looked at the Russian Swing and then the American Swing!

The WOD this week was

With 2 Teams of 4

Run 3000m
300 Swings
300 Push-ups

Next Class is on Saturday 9th October @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Snatch!

This weeks class looked at the snatch, and the progressions for the snatch. First is the one arm swing, second is the shoulder pull, and finally punching through. This results in the KB landing gently on the forearm, and not swinging and crashing down, ouch!

The WOD this week was

20 KB Snatches
100m Waiters Walk
x5




Well done to Jason & Rob, on their first taste of the Brighton & Hove Kettlebell Club!  Good work!
 
Next Class is on Saturday 2nd October @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!
 
Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Swing!

Today's class covered the Kettlebell Swing, first we looked at the Russian Swing and then the American Swing!

The WOD this week was

10 Kettlebell Swings
10 Box Jumps
Run 100m
x5



Next Class is on Saturday 25th September @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Turkish Get-ups!

Today's class looked at the Turkish Get-up!

Well done to Ben & Damon on their first taste of the Brighton & Hove Kettlebell Club!



WOD
30 Turkish Get-ups for time!

Next Class is on Saturday 18th September @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Next Class!

Next Class is on Saturday 11th September @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Lizzy!

Todays class looked at the Kettlebell Clean, before moving onto the double Kettlebell Clean!



Todays WOD was a modified "Elizabeth" which should be 21-15-9 of
Clean
Ring Dips

We did 21-15-9 of
Double Kettlebell Clean
Ring Push-ups

Well done to Mark this was not a nice WOD, I should know I did it also and it sucked!

There is no class on Sat 28th Aug or Sat 4th Sep!  So the next class will be Sat 11th Sep @ 11:00am!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog, Hoodies are now also available!

Ring Helen!

Skill work this week focused on the Kettlebell Swing, first we looked at the Russian Swing then the Power Swing and Finally the American Swing!

Well done to Purv on her first time at Brighton & Hove Kettlebell Club!



The WOD this week was an alternate Helen with Ring Dips instead of Pull-Ups

Run 400m
21 Kettlebell Swings
12 Ring Dips
x3

Next Class is on Saturday 21st August @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Kettlebell Snatch!

This weeks class looked at the snatch, and the progressions for the snatch. First is the one arm swing, second is the shoulder pull, and finally punching through. This results in the KB landing gently on the forearm, and not swinging and crashing down, ouch!

The METCON this week was

20 KB Snatches (10 each side)
10 Box Jumps
50 Double Unders (150 Single Skips)
x3
 

 
We finished off with the Arm Bar Stretch, which is a great strengthening exercise for the shoulder and is also very good at increasing flexibility, the idea is to get the hip as close to the floor as possible, while keeping the Kettlebell vertical.  Once you have achieved hip to floor, try and get the chest to the floor!
 
Anton below with a 32kg Kettlebell!
 

 
There is no class next Saturday as I'm up at CrossFit 3D in Manchester for the first CrossFit Kids Certification in the UK!
 
Don't forget, you can get your "Do you swing?" T-shirts by following the B&HKC Tees link on the blog!

Next Class!

Next Class is on Saturday 31st July @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" T-shirts by following the B&HKC Tees link on the blog!

Turkish Get-up

This weeks Kettlebell Class at CrossFit Hove looked at the Turkish Get-up! First step was the Sit-up, second step was the Transition from Sit-up to kneeling, and finally standing up from the kneeling position!

This exercise may look easy, but it is not!  Many Muscles in the body are used to stand up from prone with the Kettlebell pressed overhead. This is a great exercise for the Muscles of the Shoulder, especially if there is a history of Shoulder problems e.g. Dislocations. This exercise will help to strengthen the Rotator Cuff Muscles and stabilize the Shoulder Joint.

The WOD this week was!

30 Turkish Get-ups for time!

Next Class is on Saturday 17th July @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Swing!

Today's class covered the Kettlebell Swing, first we looked at the Deadlift, then the Russian Swing, the Power Swing and Finally the American Swing!

The WOD this week was

10 Kettlebell Swings
10 Box Jumps
1 Ramp
10 Min AMRAP

Well done to Anton, Kunali & Warren!  Anton & Warren both wore 20kg weighted vests during the WOD, and it was Kunali's first taste of Brighton & Hove Kettlebell Club!

Next Class is on Saturday 10th July @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Don't forget, you can get your "Do you swing?" B&HKC t-shirts by following the link on the blog!

Saturday

Neil was away this weekend so I had the pleasure of covering the class.

100m waiters walk
20 swings
10 snatches per side
x 5

Snatches & Turkish Get Downs!

This weeks class at B&HKC looked at the Kettlebell Snatch & Turkish Get Ups!

These were incorporated into the WOD this week!  1 Kettlebell Snatch then followed by a Turkish Get Down, then back to standing!  This was 1 rep!

The WOD this week was 30 reps of the above for time!

Both Emma & Mark kept up a good pace through their 30 reps!

Emma - 10:34
Mark - 12:08

Kettlebell Snatch!

This weeks class looked at the snatch, and the progressions for the snatch.  First is the one arm swing, second is the shoulder pull, and finally punching through.  This results in the KB landing gently on the forearm, and not swinging and crashing down, ouch!

The METCON this week was

1 Ramp

20 KB Snatches (10 each side)

10 Box Jumps

x 5

Follow the shop link to check out the new "Do you swing?" Brighton & Hove Kettlebell Club T-shirts!

Next class is on Saturday 22nd May @ 11:00am

Do you swing?

Saturday's class looked at the kettlebell swing.  First we looked at the Russian swing, where the kettlebell is swung to shoulder height.  Second was the power swing, where the kettlebell is pushed back down from shoulder height.  Finally we looked at the American swing, where the kettlebell is swung to vertical above the head.

Hip extension is vital in all of the swings, especially in the American swing.  All the power needed to propel the kettlebell above the head, is generated using explosive opening of the hip joint.  At the top position the lats are used to stop the kettlebell, the arms should be relaxed during the swing, with a light grip on the kettlebell.

The METCON this week was.

For Time.

21 American Swings
21 Burpees
15 American Swings
15 Burpees
9 American Swings
9 Burpees



Follow the shop link to check out the new "Do you swing?" Brighton & Hove Kettlebell Club T-shirts!

Next class is on Saturday 15th May @ 11:00am

Get-up! Get on up!

This weeks Kettlebell Class at CrossFit Hove looked at the Turkish Get-up!  First step was the Sit-up, second step was the Transition from Sit-up to kneeling, and finally standing up from the kneeling position!

This exercise may look easy, but it is not!  Many Muscles in the body are used to stand up from prone with the Kettlebell pressed overhead.  This is a great exercise for the Muscles of the Shoulder, especially if there is a history of Shoulder problems e.g. Dislocations.  This exercise will help to strengthen the Rotator Cuff Muscles and stabilize the Shoulder Joint.



The WOD this week was!

30 Turkish Get-ups for time!

Next weeks class is Saturday 8th May at 11:00 am, check out the link for details on CrossFit Hove!

http://crossfithove.blogspot.com/

10's

Saturday's class looked at the Kettlebell Swing, first was the Russian swing where the Kettlebell is swung only to shoulder height, next is the Power Swing where the Kettlebell is pushed back down from shoulder height, this generates more speed on the Kettlebell, and thus more "Power".  Finally is the American Swing which is the CrossFit swing of choice, in this swing the Kettlebell is swung to an overhead position using explosive hip extension!

10's
10 Kettlebell Swings
10 Box Jumps
10 Sit-ups
1 Ramp
AMRAP 10 Mins

Helen!

This weeks class looked at the Kettlebell Swing.  We started with the Russian Swing where the Kettlebell is swung to Shoulder height, then the Power Swing where the Kettlebell is pushed back down from Shoulder height, this generates a lot more energy in the swing, which means quicker swings and thus more Power!

Then it was onto the CrossFit favourite, the American Swing.  In this swing the Kettlebell is swung to a vertical position above the Head.  It is important in this swing to increase the Hip extension and get the "pop at the top" to get the Kettlebell to the correct position!

METCON
Helen
Run 400m
21 Kettlebell Swings (American)
12 Pull-ups
3 Rounds

Snatch!

Skill work this week concentrated on the Kettlebell Snatch!  Starting with the one arm swing to shoulder height, then the shoulder pull to raise the kettlebell above the shoulder, and finally punching the hand up to ensure the kettlebell is received correctly on the forearm!

The METCON this week was 3 rounds of

20 KB Snatches (10 each side)
10 Pull-ups
Run 400m

Next class is Sat 10th April @ 11:00am

Clean!

This weeks class looked at the Kettlebell Clean!  Most important is the Hip Extension needed to propel the Kettlebell up to the position where the Elbow can get tight to the body and quickly under the Kettlebell!  This will ensure the Kettlebell is received correctly, and thus sit nicely in the pocket created by the Forearm!  If the Hip Extension is not aggresive enough, or the Elbow is not getting tight to the body quickly enough, the Kettlebell will come crashing down onto the Forearm, Ouch!

The METCON this week was 5 Rounds of

10 Kettlebell Cleans (5 each side)
7 Knees to Elbows
35 Double Unders

Next class is Saturday 3rd April @ 11:00

Whats a Pood?

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds).^[1] It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.

Together with other units of weight of the Imperial Russian weight measurement system, pood was abolished in the USSR in 1924.

Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell" (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.

An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."

Information is courtesy of Wikipedia (so may not be absolute fact exactly)

1st class

Saturday morning saw our first Kettlebell class at CrossFit Hove, many thanks to our new trainer Neil, who is both a CrossFit Kettlebell trainer and a certified CrossFit Level 1 trainer.

Tech covered the russian swing, american swing and power swing followed by work on the Turkish getup.

Wod
10 kettlebell swings (american)
10 box jumps
10 pressups
amrap 10 minutes.