Another great session out in the sun.
Started off with some Kettlebell juggling techniques to warm up, then onto the main workout.
In teams of 2. One rests while the other works:
100 metre sprint out
50 metre sprint back
25 metre bear crawl
25 metre backwards bear crawl
50 metre double KB farmers walk (both KBs in right hand)
50 metre double KB farmers walk (both KBs in left hand)
20 x Press-ups
2 x Bottoms up clean and press left
2 x Bottoms up clean and press right
20 x Swings
Name/number of rounds completed/total time
Vicky/3/11:03
Anni/3/11:26
Martin/5/16:23
Simon/3/10:26
Will/5/15:16
Tuesday 29 June 2010
Friday 25 June 2010
Thursday 24/06/10
This week we started with some work on Snatch and Clean and Jerk techniques.
The main workout:
2 minutes Snatch L
2 minutes Snatch R
4 minutes Shuttle Run
2 minutes Clean and Jerk L
2 minutes Clean and Jerk R
4 minutes Shuttle Run
Name/KB/snatch total reps/run lengths/C+J total reps/run lengths
Simon/16/80/34/60/34
Janice/6/51/22/50/22
Annie/8/64/31/66/32
Russ/16/61/31/50/34
Martin/24/40/30/30/35
Vicky/8/78/28/51/28
Steve/12/66/25/45/23
Finished the session with 2 minutes of swings
Name/KB/Swings
Simon/20/60
Janice/6/60
Annie/12/64
Russ/16/60
Martin/20/72
Vicky/12/64
Steve/12/60
The main workout:
2 minutes Snatch L
2 minutes Snatch R
4 minutes Shuttle Run
2 minutes Clean and Jerk L
2 minutes Clean and Jerk R
4 minutes Shuttle Run
Name/KB/snatch total reps/run lengths/C+J total reps/run lengths
Simon/16/80/34/60/34
Janice/6/51/22/50/22
Annie/8/64/31/66/32
Russ/16/61/31/50/34
Martin/24/40/30/30/35
Vicky/8/78/28/51/28
Steve/12/66/25/45/23
Finished the session with 2 minutes of swings
Name/KB/Swings
Simon/20/60
Janice/6/60
Annie/12/64
Russ/16/60
Martin/20/72
Vicky/12/64
Steve/12/60
Friday 18 June 2010
Thursday 17/06/10
This weeks workout:
AMRAP in 20 minutes:
10 x Hook Swings
8 x Squat Swings
4 x Triple Crush
Name/KB/Rounds
Toby/12/17
Nancy/8/??
Vicky/8/17
Leah/4/12
Ben/12/15
Steve/12/15
Georgie/4/15
Janice/6/13
Great session with a couple of new members.
AMRAP in 20 minutes:
10 x Hook Swings
8 x Squat Swings
4 x Triple Crush
Name/KB/Rounds
Toby/12/17
Nancy/8/??
Vicky/8/17
Leah/4/12
Ben/12/15
Steve/12/15
Georgie/4/15
Janice/6/13
Great session with a couple of new members.
Friday 11 June 2010
Thursday 10/06/10
A split session this week.
This weeks workout:
21 x Snatch to Windmill L
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Snatch to Windmill R
Name/KB/Time
Vicky/8/12:49
Janice/6/15:22
Steve/12/15:56
Georgie/6/16:20
Annie/8/15:20
And for those that missed it, a chance to do last weeks workout.
21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm
Name/KB/Time
Will/32/31:00
Martin/28/45:06
Chris/12/18:14
Mark/24/39:13
Simon/16/20:50
Jason/12/22:47
This weeks workout:
21 x Snatch to Windmill L
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Snatch to Windmill R
Name/KB/Time
Vicky/8/12:49
Janice/6/15:22
Steve/12/15:56
Georgie/6/16:20
Annie/8/15:20
And for those that missed it, a chance to do last weeks workout.
21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm
Name/KB/Time
Will/32/31:00
Martin/28/45:06
Chris/12/18:14
Mark/24/39:13
Simon/16/20:50
Jason/12/22:47
Sunday 6 June 2010
More videos of Will at the 2010 CrossFit Reading Strength and Power Meet.
Medley
Loading Event
Yoke Walk
The Final
Loading Event
Yoke Walk
The Final
Will wins the 2010 CrossFit Reading Strength and Power Meet
A big congratulations to KBC Instructor Will Dollar on taking 1st place in the Heavy Weight Class at this years CrossFit Reading Strength and Power Meet. It was an excellent day for competitors and spectators alike. We'll hopefully get some better quality pictures and video soon. Till then, enjoy these.
The first SemiFinal event. Loading objects starting from 45kg to over 100kg.
The second SemiFinal event. The Yoke Walk with over 200kg.
The Final. A race against top Crossfit Reading Athlete, Alex Hawes.
The first SemiFinal event. Loading objects starting from 45kg to over 100kg.
The second SemiFinal event. The Yoke Walk with over 200kg.
The Final. A race against top Crossfit Reading Athlete, Alex Hawes.
Thursday 3 June 2010
Thursday 03/06/10
Today's workout is from the CrossFit main site.
21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm
Name/KB/Time
Steve/12/24:51 (8kg for OH Squats)
Cassie/6/21:57
Janice/4/23:00 (6kg for swings)
Vicky/6/18:40 (8kg for swings)
Annie/8/22:38
21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm
Name/KB/Time
Steve/12/24:51 (8kg for OH Squats)
Cassie/6/21:57
Janice/4/23:00 (6kg for swings)
Vicky/6/18:40 (8kg for swings)
Annie/8/22:38
Tuesday 1 June 2010
CrossFit Reading Strength and Power Meet, in association with FK.UK.
KBC Instructor Will Dollar will be taking part in the 2010 CrossFit Reading Strength and Power Meet, in association with FK.UK.
The event is taking place this Saturday @ Tadley RFC, Red Lane, Aldermaston, Reading, Berkshire, RG7 4PA. The competition begins at 9pm. Come along and support Will. It's promising to be an exciting day.
The event is taking place this Saturday @ Tadley RFC, Red Lane, Aldermaston, Reading, Berkshire, RG7 4PA. The competition begins at 9pm. Come along and support Will. It's promising to be an exciting day.
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