Kettlebells For Women

Like kettlebells? Are you female? Here's a new site directed at women who love their kettlebells. Free tips on how to use them and much more.

Click on the heading or the link below:

http://kettlebellwomen.blogspot.com

I'd like to hear what you think of it too!

090225 Wednesday's WOD

For Time:

Run 2, 3 or 5km

Post your time to comments

If you're just starting take it easy and pace yourself. It's better to start off slow then build up, even if you have to do walk-run intervals. This is a much better workout done outside and if you're unsure of distances then go to www.mapmyrun.co.uk and mark out your route.

090223 Monday

Back Squat

7 Sets of 1 Rep (Max Weight)

Like this:

Make sure your technique is spot on with this one. Push your weight back over your heels and stick your bum out! Warm up with some squats then start with the bar and add weight to it. Gradually add weight if you're not used to it and build up to the maximum weight you can handle WHILE STILL USING PROPER FORM. If you can't get your bum down far enough, keep your feet flat AND arch your back, reduce the weight and work on it

090215 Sundays WOD

For Time

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Post time to comments. Include any assistance required

Use assistance where required. Dip machine assistance is acceptable

090212 Thursday's WOD

Front Squat

7 Rounds of 3 Reps

Post loads

Do a bit of a warm up (with an empty bar if you like) then start your work sets. Don't go to failure except for maybe your last sets, try to leave a couple in the bank. Squats don't count UNLESS the crease of your hip is AT LEAST parallel with the top of your knee. Keep adding weight if you can do 5 no problem.

090210 Tuesday's WOD

5 Rounds Maximum Reps Of:

Bench Press/ Push Ups
(Jumping/ Beginner) Pull Ups

Post Reps and Exercise/Loads to comments.

No time element is involved here, the focus is on MAX REPS, i.e. DO NOT STOP UNTIL YOU CANNOT DO ANOTHER REP! Do 1 Round of both exercises, then allow around 2-3 minutes of recovery before your next round. Reps should not have a "nice pattern" of say, 15, 12, 10, 8, 6, more like 13, 12, 12, 9, 7 if you're really pushing it!

090209 Monday's WOD

For Time

Run 1/2 mile (800m)
10 Burpees
20 Pull Ups
30 Push Ups
40 Squats
Run 1/4 mile (400m)
40 Squats
30 Push Ups
20 Pull Ups
10 Burpees
Run 1/2 mile

Post time to comments

Keep moving through this one, slow and steady wins the race. Bit of mental toughness required especially for the last run. Will probably take around the 15-20 minute mark for most of you. Main thing is to keep moving and DON'T STOP! Enjoy

090208 Sunday's WOD

Row 2k For Time

Post your time to the comments

This should take you between 8 & 10 minutes if you're going at a reasonable pace. Focus on big, strong pulls and try to make the graph on the ergometer (monitor) peak with a sharp rise at the beginning. Use your legs to do the work more than your arms.

0902007 Saturday

No workout as such, just keep practicing some moves your not so confident with; cleans, snatches and handstands. If there's anything you're not sure about or would like to know more about just ask.

About to order more Kettlebells so if anyone's interested let me know as soon as you can.

090206 Friday's WOD

As Many Rounds As Possible in 15 Minutes of:

3 Pull Ups
5 Push Ups
7 Sumo Deadlift High Pulls

Post number of rounds completed to comments.

Keep moving for the full 15 minutes. A steady pace rather than trying to blast through at the start is the best strategy.

090204 Thursday's Workout

3 Rounds (21-15-9) For Time of:

Hang Power Clean
Dips

Post your times to the comments.

The 21-15-9 structure should be done in around 5 minutes so pick a weight that will challenge you. The first round should be completed without stopping. If the weight is challenging enough you shoud be struggling to finish the 2nd and 3rd rounds without stopping.

090204 Wednesday's Workout

For Time:

100 Pull Ups

Post your time to comments.

This may seem like a lot but it's only one exercise and I don't expect you to be doing them unassisted! Use a weight that allows you to complete at least 35 in one go, have a BRIEF rest then continue. Partition the pull ups as necessary from there on while keeping the intensity. This should be a brief (~ 5-7 min) workout to develop some endurance in your pulling muscles, i.e. your back! Don't SQUIRM out of this one! ;-)

090203 Tuesday

Take a break from hard training today and practice Olympic Lifts instead, working on explosiveness.

Hang Power Cleans

Hang Power Snatches

Use a very light bar and focus on technique.

090202 Monday's Workout

3 Rounds For Time of:

Run 400m
30 Double Unders
12 Thrusters

Double unders are two passes of the skipping rope for every jump. If you can't do them then sub tuck jumps for them.

Thrusters are front squat into an overhead press. Use the legs to drive the weight up.

Note your times to monitor your progress.

090201 Sunday's Workout

10 Rounds For Time of:

10 Deadlifts
10 Push Ups

Pick a weight you won't need to stop with (AT LEAST 10kg) and adjust push ups as necessary (i.e. On knees etc). Should take around 5-7 minutes ABSOLUTE MAX!

Post times and loads to comments!