Photo/Videographic enthusiasm

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No doubt about it, posting pictures and videos of training sessions on Facebook, youtube etc. has great visual impact and can tweet (pun intended) the interest of existing and would be clients to join or re-join classes. Be careful though – critics are also watching, and when they see videos or pictures that show poor technique, these same posts can be potentially damaging to you, and to the rest of the kettlebell community. Your friends will probably “like” them no matter what they show. Your critics will add yet another mental “dislike” to your score, and tell all of

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20111008 – 07h00 – Kabelo Mabalane – Immortal

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JM + WarmUp (160 club) The awesome Kabelo Mabalane‘s new album, “Immortal” launched on 3-10-2011 we’ll celebrate as follows… 3-10-2011 3 different weights (eg. 20,22,24)10 of each20 of each11 of each K B-crunchA irborne lunges (1 touch of the knee = 1 count)B ottom Up Cleans (1 lockout = 1 count)E vil WheelL eapFrog (1 hop = 1 count)O H squats M uscle-Up/MachineGun snatchesA B drill (straight legs, 1-arm OH situp)B urpeeA lternating Press (1 lockout = 1 count)L unges (1 leg = 1 count)A lternating Clean (1 clean = 1 count)N ick (weighted scissor Jumps) (1 touch of

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20111006 – 05h30 – Leg relief

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JM + WarmUp (120 club) After all the p*55y whining about the leg session on Tuesday, I promised no legs for the rest of the week… so… Start with 3 of each, add 3 reps each round Evil Wheel Clean & Press (either “x” reps per hand, OR “x” doubles – the latter is quicker, but harder) Swing Ups Renegade Rows KB dips KB crunchesplus… Swings (either 30 reps per hand, OR 30 double swings – the latter is quicker, but harder) You should make it at least as far as 18… preferably 21

20111004 – 05h30 – Rene [R(eina)] Pienaar [Pain-arghh] – 1001 regrets

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JM + WarmUp (120 club) Just to introduce the history of this workout in advance… here’s the facebook transcript…Rene Pienaar: The Murganator!!! Bring it on I’m bullet proof!! Oh how I’m gonna regret this on Tuesday ;-/Trent Murgatroyd: I think we can arrange SOME regret for youTrent Murgatroyd: You planning on doing any walking for the next… say… EVER!!??Trent Murgatroyd: Cancel those plans!Rene [R(eina)] Pienaar [Pain-arghh] 1) Scissor Jumps2) Squat Jumps3) Deep Box Squats (NO jump)4) Hamstrung5) Pistols6) 1L-deadlift7) Frog Squats Each move gives you 1 point. Get 1001 pointsIf you have time…get more than 1001 regrets (oops… points)Change

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