20100224 – 18h45 – Circle of Friends

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JM & WarmUp (160club) Set up a circle of random weights from 8-24kg (generally best to have 2 sizes at each station.. for girls/guys)Between each KB point is a ball (basketball, yogaball, rugby ball etc – the more different sizes & shapes and levels of inflation, the better) Round 1: a) pushups with your hands on the ball b) KB exercise of choice. 45s per station. NO rest till you’ve gone all the way around.Round 2: a) WalkingDoug(walking bridge with feet balanced on the ball) b) Snatches. 45s per station. NO rest till you’ve gone all the way around.Round

20100224 – 05h30 – Circle of Friends

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JM & WarmUp (200club) Set up a circle of random weights from 8-24kg (generally best to have 2 sizes at each station.. for girls/guys)Between each KB point is a ball (basketball, yogaball, rugby ball etc – the more different sizes & shapes and levels of inflation, the better) Round 1: a) pushups with your hands on the ball b) KB exercise of choice. 45s per station. NO rest till you’ve gone all the way around.Round 2: a) TheDoug(bridge with feet balanced on the ball) b) KB exercise of choice. 45s per station. NO rest till you’ve gone all the

20100223 – 18h45 – Monstrosity2

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JM & WarmUp (200club) OK, it’s time for that killer timed set. It’s not a strict split on the time and hand changes are allowed, but we’re doing a looooong set of relatively heavy presses. 30mins 24kg, change hands every 1 minute. I managed 341 reps this time – an improvement of 14 from the morning. I also rested for 1 full minute ‘cos I was toasted, so I could’ve got a better score – DAMN! The HRM profile below tells the story – not pretty! Those GS dudes are ridiculous! Follow that with GetUp Situps in 4x1min bursts

20100222 – 18h45 – Teams

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JM & WarmUpFor this one we work in teams. One member does exercise a) for 2mins while the other does exercise b) for 2x1min, then switch.This is purely a space issue.20kg: a) TGU 2mins, b) SqBw 1min + Sw2h 1min20kg: a) TGU 2mins, b) CL 1min + CR 1min20kg: a) TGU 2mins, b) PpL 1min + PpR 1min20kg: a) TGU 2mins, b) SnL 1min + SnR 1min 24kg: a) TGU 2mins, b) SnL 1min + SnR 1min24kg: a) TGU 2mins, b) PpL 1min + PpR 1min 32kg: Sw2h, SqBw, BrS32kg: SwL, SqBw, BrL32kg: SwR, SqBw, BrR32kg: SwA, SqBw, BrW

Pre-XMAS kettlebells (and post-Xmas too)

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Kettlebells make ideal gifts for anyone, and you can take them with to your beach holiday! They are also great for working off any excess that you subjected your body to. Smaller sizes in the “classic” range. If you want bigger kettlebells, there are still some 32kg & 36kg progrades available 4,6,8,10,12,16kg classics available at staggeringly low prices. Standard prices will be R40/kg for pro-grades & R35/kg for classics. In addition, certified instructors will get some discount.