Hellgate Rollergirls

Super psyched to introduce Russian Kettlebell Training to the Roller Derby Teams tonight.
We'll start with an introduction to the basics-Military Press, Deadlift, Squat, Turkish Get-Up and of course the Swing.  Then onto a demo endurance set:
12 Stations 30"work/30" work/ 30" rest
We'll alternate bodyweight, kettlebell and medicine ball exercises.

These ladies are already in great shape with very powerfull legs- totally smoked when I tried to skate with them.  With a little extra training they will be unstoppable-Grand Slams every bout.

Last Day at Canyons

Sad to say it was the last day at the Canyons-
had a great time, hope you all come visit the new gym.

Medicine Ball and Joint Mobility Warm Up x 10m
Set 1 x2
Halo Squat x 9 (each direction)
2 Hand Anyhow x 6 (each side)
TGU to 5 Snatches x 3 (each side)

Set 2 x 2
W/ Medicine Ball-Partner work
10 One Leg Deadlift to wall touch / Wall sit
20 Push up -Pass ( One hand on ball)
25 Sit up -Toss

Farmers Walk down the stairs-OH walk out the door.
Thanks so much to folks who came regurlarly to the class.

Tuesday June 28th

Working out at home today so I was limited on KB size
WU/JM x 10min
3x5
A1. One Arm KB Floor Press (16kg)
A2. One Arm Row (16kg)

3x6
B1.Racked Squat (16kg)
B2. Romanian Deadlift (2x16kg)

2x5
C1.Military Press (16kg)
C2.Pull-Up
30 Sec rest between exercises and 1min between sets

Finisher
25 Push Ups
50 Bodyweight Squats

ISFC Opens July 6th
ironsportfitness.com will be running soon.

June 27th

JM x 10 min
Medicine Ball warm-up
20reps each
Waist twister
Wood choppers
Diagonal Wood Choppers
Figure 8s
Halo
Squat Circles

5 reps x 5 sets
A1. Double Clean and Press
A2. Double Bent Over Row
B1. Double Front Squat
B2. Double Swing
30 sec rest between exercises- 3 min rest between sets

Turkish Get-Up x 5 L/R x 2 sets

5x5

Warm UP/Jm x 10min
5 sets of 5 reps (each side as applies)
1min rest between sets
2mn rest between exercises
Complete 5 sets of each exercise before moving on to the next
A.Dead Clean and Press(one arm)-3 sets w/ 16kg 2 sets w/ 30lb
B.Double KB Rows-2x16kg
C.Suitcase Dead Lift-2x16kg
D.One arm snatch-16kg

2 sets of TGU x 5L/Rx16kg

Brawling Mollies!!!

Had the awesome opportunity to roller skate with the Brawling Mollies roller derby team last night.  I haven't been on skates since the 80s so I was a little slow.  Deffinately a strong group of women, can't wait to introduce them to kettlebell training.  I know they will all love the aggresive nature of kettlebell exercises.

Happy Summer!

WU/JM 15min
30sec each exercise 2mn rest between rounds
Round 1                 Round 2                   
Swing  L                 Snatch L
Swing R                  Snatch R
Jump Squat             Jump Lunge
Bottom up L           Plank Row L
Bottom Up R          Plank Row R
Front Squat L         One Leg Deadlift L
Front Squat R         One Leg Deadlift R
See Saw Press        Snatch Pull
Push Up                  Plank Complex
Figure 8                  Figure 8 to hold

Round 3                  Round 4
Highpull L                Thruster L
Highpull R                Thruster R
Sprawl                     Hindu push up
Windmill L               Elbow to knee Press L
Windmill R               Elbow To knee Press R
Suitcase lift L           OH Squat L
Suitcase Lift R         Oh Squat R
1/2 TGU L              Halo L
1/2 TGU R              Halo R
Mt. Climber             Arm Bar Crunch

Good to be Back!

Sooo happy to back home and teaching at the Canyons, Ive been slacking on my own workouts so its very motivating to be around the group again. 
WU/JM x 10min
One Arm Rows x 10L/10R 5 sets
rest-1'
Suitcase Deadlift x 10L/10R 5 sets
rest-1'
Push-ups x 10 5sets
rest-1'
High Plank x 30" 5sets
rest-1'
Static Lunges 20"L/20"R with rack hold 5 sets
rest-1'
Clean and Press x 10L/ 10R 3 sets
rest1'
Tabata 2H Swing
rest 1'
Tabata H2H Swing