20150619 FFM LongCycle+statics

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5 rounds of 5 minutes 1. [20s Rack, 20s Lockout, 20s Farmer’s hold] x3…+ 15x LongCycle2 @ 8s 60s Rest 2. [20s Rack, 20s Lockout] x4…+ 18x LongCycle2 @ 8s 60s Rest 3. [20s Farmer’s hold, 20s Lockout] x3…+ 22x LongCycle2 @ 8s 60s Rest 4. [20s Rack, 20s Lockout, 20s Farmer’s hold, 20s Lockout] x3…+ 8x LongCycle2 @ 8s 60s Rest 5. 33x LongCycle2 @ 8s Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHc1A5cGpzQ3dLNzg&export=download” title=”20150619-FFM-5×5(LC+statics).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

Ladies double kettlebell lifting

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So, while everybody is clamouring to be the newest, greatest ladies doubles star…. Here’s some of the IKFF Africa ladies at an AUKL event 18 months ago (back in Feb 2014), after some guidance from Steve Cotter, and inspired by his doubles based CKT2 syllabus (which he initiated 7 years ago, in 2008). Nice of all of you doubles newbies to join in (at last)

20150618 CircleOf(Legless)Friends

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Everybody stands at a station in the circle, and performs the exercise at their station for 30s. Then you have 10s to move to the next station. Repeat 12 times…then rest for ~60s. 5 rounds. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHU2QtOXpfY3l4MEk&export=download” title=”CircleOf(Legless)Friends.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”] Impetus file is here Some people swore at me for some reason. Apparently their legs hurt. Go figure

Using kettlebells (& diet) to gain/lose weight

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Although I am NOT (medically) qualified to discuss the detailed dietary & health requirements which are recommended for weightloss/gain, I am absolutely trained in the laws of physics. IF….calorie intake from food exceeds the calories expended in exercise, there WILL be gain. IF….calories expended in exercise exceeds intake from food , there WILL be loss. It does NOT matter if you eat carbs, protein, vegetables, or chocolate/cake. Energy/matter CANNOT be created or destroyed. That “thyroid problem” is just a crappy excuse. Whether you’re on cake only, or using “banting” or Scarsdale, or South beach, or any weird and wonderful

20150617 “x” + Jerks

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Section A is your choice from the list below – starts at 60s and increases by 15s each loop. (There is a halfway point marker built in to the timer setup). Section B Jerks2 at fixed pace (12rpm), but the number of reps increases by 6 on each loop. Just 2 rounds. Options for Section A: Pushups Bridge Wheel Get Up Sit Ups Goblet Squats Pillar Lunges Pistols (Alternating) 1 Leg Romanian Deadlift 1 Leg Boot Straps Frog Squats Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZmxvTndZVWZMSEk&export=download” title=”20150617-x+J2.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]