Recent Videos for kettlebellguy http://vodpod.com Vodpod: Recent Videos for kettlebellguy 122409 – http://vodpod.com/watch/2722051-christmas-vacation-squirrel-national-lampoons?pod=kettlebellguy

Whiteboard 12-24-2009CrossFit at 6AM. Still staying dry, expected to be in the 40’s and sunny today.
Had a full house this morning. Andrew is in town for the holidays and joined us. Steve and Noreen were there to start class but had to leave. Steve was not feeling well. This was [...]

]]> Thu, 24 Dec 2009 09:42:05 -0600 122409 – daily blog http://kettlebellguy.com/blog/2009/12/24/122409/ 787ccaaf64bb156fb829e9ddef8388c100d55bdd 121709 – Front Squat Max and metcom http://vodpod.com/watch/2711566-121709-front-squat-max-and-metcom?pod=kettlebellguy

CrossFit at 6AM. Still staying dry.
Terry
Eric
Joe
Brandon
Brian coaching
Today’s WOD
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Warm Up
10 Jumping Lunges10 Dive Bombers3 Rounds

WOD
StrengthFront Squat2 X 2 X 2 X 2 X 2 MetcomAir Squats/KB Swings/Pull Ups40/20/1536/18/1332/16/1128/14/924/12/7

Results
Terry 160 12:40 I could only do back squats this morningEric 225 12:11Joe 245 12:40Brandon 195 12:57

Got my 39 burpees in this morning for 100 [...]

]]> Thu, 17 Dec 2009 09:46:50 -0600 121709 – Front Squat Max and metcom daily blog http://kettlebellguy.com/blog/2009/12/17/121709-front-squat-max-and-metcom/ 5347e27072321ab60bbcb085edf2c87825dc337f 121509 – 250M Benchmark, Deadlifts-Push Press-Double Unders http://vodpod.com/watch/2699312-121509-250m-benchmark-deadlifts-push-press-double-unders?pod=kettlebellguy

CrossFit at 6AM. High 30’s, light rain. No snow predicted.
Terry
Steve
Tomas
Joe H
Brandon
Joe C
Stacia
Tom
Brian coaching
Today’s WOD
Click for larger image

Warm Up
10 Pull Ups10 K2E2 RoundsFollowed by2 X 250M Row to establish benchmarks

WOD
7 Deadlifts14 DB or KB Push Press21 Double Unders or 63 single5 Rounds for time

Results
(135) Terry 46.6/46.7 7:40(135) Steve 54.3/56.8 8:04(135) Tomas 49.8/52.2 8:16(185) [...]

]]> Tue, 15 Dec 2009 08:02:16 -0600 121509 – 250M Benchmark, Deadlifts-Push Press-Double Unders daily blog http://kettlebellguy.com/blog/2009/12/15/121509-250m-benchmark-deadlifts-push-press-double-unders/ e6a328e96f32555bec214089c75b30af811e241e 121409 – Bodyweight Metcom http://vodpod.com/watch/2694385-121409-bodyweight-metcom?pod=kettlebellguy

CrossFit at 6AM. In the mid 30’s. Rain yesterday but dry this morning. So much better than this time last year.
Dave C. (First 6 AM Class)
Adam
Kelly
Ron
Eric
Wayne
Steve
Dave R.
Connor
Stacia
Tomas
Terry
Brian coaching
Today’s WOD
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Warm Up
Squat Clean

Skill
Squat Clean

WOD
50-40-30-20-10Push UpsWalking LungeSit Ups

Results
Dave C. 20:15Adam 13:09Kelly 16:06Ron 14:38Eric 13:18Wayne 21:30Steve 16:14Dave R. 18:59Connor 13:05Stacia 16:31Tomas 14:47Terry 23:37

Dave [...]

]]> Mon, 14 Dec 2009 08:47:06 -0600 121409 – Bodyweight Metcom daily blog http://kettlebellguy.com/blog/2009/12/14/121409-bodyweight-metcom/ 458f5b07161458e33e55ec74aa530e8ed60590b4 121109 – “The Donkey” Partner Workout http://vodpod.com/watch/2678360-121109-the-donkey-partner-workout?pod=kettlebellguy

CrossFit at 6AM. Continued good luck with the weather. Very cold but dry. Only a dusting of snow.
Will
Adam
Tomas
Eric
Connor
Ron
Dave
Terry
Wayne
Caryn
Laura
Wanda
Kelly
Brian coaching
Today’s WOD
Click for larger image

Warm Up
Fun on the rings

WOD
“The Donkey”Equipment needed-50lb Sandbags or 2 heavy KB’s-Deadlift bar at 135/75-Wall Balls-Boxes for box jumpsThis is a partner workoutPartner #1 does 500′ CarryPartner #2 does max [...]

]]> Fri, 11 Dec 2009 08:35:08 -0600 121109 – “The Donkey” Partner Workout daily blog http://kettlebellguy.com/blog/2009/12/11/121109-the-donkey-partner-workout/ 6c2267859e97f99e9a7774b6fb0f7ac1a77b589c 121009 – Shoulder Press and metcom http://vodpod.com/watch/2671063-121009-shoulder-press-and-metcom?pod=kettlebellguy

CrossFit at 6AM. We lucked out and did not get any snow overnight. Windy and cold.
Tom
Shelly (first time)
Stacia
Joe H.
Joe C.
Terry
Brian coaching
It was bound to happen. I spent so much time talking after class that I forgot to take a picture of the whiteboard so I have to depend upon my memory. [...]

]]> Thu, 10 Dec 2009 08:21:41 -0600 121009 – Shoulder Press and metcom daily blog http://kettlebellguy.com/blog/2009/12/10/121009-shoulder-press-and-metcom/ 40827e0a2d1a052bdc375a12873acee803e5292c 120909 – 1000m row, thrusters, K2E and Box Jumps http://vodpod.com/watch/2665040-120909-1000m-row-thrusters-k2e-and-box-jumps?pod=kettlebellguy

CrossFit at 6AM. Last night we were getting some “raining ice”. Fortunately the temp did not fall during the night and we did not wake up to a world covered in ice. High winds forecasted for today with dropping temps.
Ron
Ralph
Terry
Dave
Joe
Eric
Tom
Tomas
Brian coaching
Today’s WOD
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Warm Up
10 Med Ball Cleans10 Inverted Burpees3 Rounds

Skill
Thruster

WOD
1000M [...]

]]> Wed, 09 Dec 2009 08:31:32 -0600 120909 – 1000m row, thrusters, K2E and Box Jumps daily blog http://kettlebellguy.com/blog/2009/12/09/120909-1000m-row-thrusters-k2e-and-box-jumps/ 3878833b2f53db4f1cc29df897b4e9b02bb83af2 120709 – Push Ups, Rope Jumps and Lunges http://vodpod.com/watch/2650325-120709-push-ups-rope-jumps-and-lunges?pod=kettlebellguy

CrossFit at 6AM. Still dry, no snow yet but there is snow in the forecast.
Terry
Dave
Wayne
Kelly
Stacia
Adam
Connor
Eric
Tomas
Brian coaching
Today’s WOD
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Warm Up
15 Sit Ups15 KB Front Squats15 Pull Ups2 Rounds

WOD
25 Push Ups100 Double Unders (or 200 Single)25 OH Walking Lunges (45/25)7 Rounds**2 minute rest between rounds

Results
Terry (5) 33:10Dave (5) 34:10Wayne (5) 33:07Kelly 38:49Stacia 39:30Adam 33:03Connor [...]

]]> Mon, 07 Dec 2009 08:59:45 -0600 120709 – Push Ups, Rope Jumps and Lunges daily blog http://kettlebellguy.com/blog/2009/12/07/120709-push-ups-rope-jumps-and-lunges/ 02d08879a41cd41bab54dce69d7e2d42308c8602 120309 – 1 Minute Rows and OHS http://vodpod.com/watch/2628631-120309-1-minute-rows-and-ohs?pod=kettlebellguy

CrossFit at 6AM. Still staying warm, for December.
Stacia
Will
Steve
Joe C.
Tom
Terry
Brandon
Eric
Brett
Brian coaching
Today’s WOD
Click for larger image

Click for larger image

Warm Up
10 Med Ball Clean10 Med Ball Press10 Med Ball Front Squat2 Rounds

Skill
OHS

WOD
1) 5 1 minute rows for distance2) 75 OHS (75/35) for time

Results
OHSStacia 3:20Will 5:19Steve 6:07Joe 6:10Terry 6:41Brandon 7:20Eric 7:34Brett 8:27

Did OK on the rowing, staying consistent [...]

]]> Thu, 03 Dec 2009 17:44:01 -0600 120309 – 1 Minute Rows and OHS daily blog http://kettlebellguy.com/blog/2009/12/03/120309-1-minute-rows-and-ohs/ 70c9566fe2cc6342e1fb6d9ca8c110f3bdffd372 120209 – Deadlift on the minute http://vodpod.com/watch/2617327-120209-deadlift-on-the-minute?pod=kettlebellguy

CrossFit at 6AM. Weather staying dry and warm for this time of year. 35 degrees this morning.
Eric
Connor
Terry
Steve
Dave
Wayne
Will
Joe H
Ralph
Adam (first time at CFLegacy)
Kelly
Miranda
Brian coaching
Today’s WOD
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Warm Up
25 GHD Back Ext (1 set)2 sets for the following20 Hollow Rocks10 Burpees

Skill
Deadlift

WOD
Deadlift on the minute

Results
Eric 13+10 (180)Conner 23Terry 10 (205)Steve 7Dave 13+7Wayne 13Will 12+5Joe 18+12Ralph [...]

]]> Wed, 02 Dec 2009 08:12:10 -0600 120209 – Deadlift on the minute daily blog http://kettlebellguy.com/blog/2009/12/02/120209-deadlift-on-the-minute/ da08fba35beafdc13b15ef7d6d4824e4cc1e7738 112709 – Overhead Squats and Burpees http://vodpod.com/watch/2589894-112709-overhead-squats-and-burpees?pod=kettlebellguy

CrossFit at 7AM. Cold, rain/snow shower.
Noreen
Mike
Wanda
Will
Dave
Brandon M (first time)
Vinny
Laura
Michelle
Joe
Terry
Brandon S
Wayne
Brian coaching
Today’s WOD
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Warm Up
15 Jumping Squats15 Toe to Bar3 Rounds

Skill
Overhead Squats

WOD
21-18-15-12-9-6OHS (95/65)Burpees

Results
Noreen 12:01Mike 12:24 (95)Wanda 13:30Will 13:47Dave 14:26Brandon M 14:30Vinny 15:30Laura 15:33Michelle 15:43Joe 16:41Terry 16:53 (Front Squat)(Squat Thrust)Brandon S. 17:27Wayne 17:47

Not a big fan of the WOD today. Why can’t [...]

]]> Fri, 27 Nov 2009 10:15:13 -0600 112709 – Overhead Squats and Burpees daily blog http://kettlebellguy.com/blog/2009/11/27/112709-overhead-squats-and-burpees/ 40fc8a455bb5c9ac456273da38dcf5e9b278afa7 112509 – Kettlebell Swings and SDLHP http://vodpod.com/watch/2575811-112509-kettlebell-swings-and-sdlhp?pod=kettlebellguy

CrossFit at 6AM. 50 degrees, light rain.
Terry
Eric
Steve
Will
Joe C
Vinny (Joe’s brother, first timer)
Wayne
Dave
Tom
Kelly
Miranda
Brian coaching
Today’s WOD
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Warm Up
15 Hollow Rock 10 Push Ups15 GHD Back Extensions2 Rounds

Skill
SDLHP (Sumo Dead Lift High Pull)

WOD
30 Seconds of Kettlebell Swings30 Seconds of SDLHP1 Minute rest8 Rounds

Results
Total RepsTerry 206Eric 207Steve 206Will 246Joe 261Vinny 270Wayne 256Dave 249Tom 247Kelly 292Miranda 312

Joe’s [...]

]]> Wed, 25 Nov 2009 08:49:10 -0600 112509 – Kettlebell Swings and SDLHP daily blog, kettlebell swings, sdlhp http://kettlebellguy.com/blog/2009/11/25/112509-kettlebell-swings-and-sdlhp/ 8ef52ed1be29b1de014f2bb51334c3f29baf329b 112409 – Back Squat Max and Metcom http://vodpod.com/watch/2568574-112409-back-squat-max-and-metcom?pod=kettlebellguy

CrossFit at 6AM. 47 degrees.
Joe H.
Will
Eric
Terry
Steve
Tom
Joe C.
Brandon
Miranda
Stacia
Brian coaching
(What has happened to Tomas?)
Will got Steve to start working on climbing the rope this morning. This is really bad for me. The more people that do it the less successful I will be in avoiding it.
Up to 20 on the 100 days of burpees. [...]

]]> Tue, 24 Nov 2009 08:26:02 -0600 112409 – Back Squat Max and Metcom daily blog http://kettlebellguy.com/blog/2009/11/24/112409-back-squat-max-and-metcom/ 622c2466a87226ddee348a101a3548923ca6c242 112109 – Saturday Class http://vodpod.com/watch/2552363-112109-saturday-class?pod=kettlebellguy

CrossFit at 9AM. No sun but still in the 40s.
Nice size class, no women this morning. That is a rare thing.
Doug
Justin
Chris
Brett
Terry
Joe
Brandon (sons Luke and Andrew)
Charles (first timer)
Dave (first timer)
Brian and Charlie coaching
Today’s WOD
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Warm Up
10 2 count Mountain Climber5 Burpees3 Rounds

Skill
Squat

WOD
“Partner Workout”Experienced40 Air Squat30 Sit Ups20 Push Ups10 Pull UpsPartner hold [...]

]]> Sat, 21 Nov 2009 12:46:05 -0600 112109 – Saturday Class daily blog http://kettlebellguy.com/blog/2009/11/21/112109-saturday-class/ 2b1b92e837f1051dd46c9024817b686c386375c5 112009 – Fun Friday (so they say) http://vodpod.com/watch/2545976-112009-fun-friday-so-they-say?pod=kettlebellguy

CrossFit at 6AM. Temp in the low 40’s. Looks like we may be a little sun today.
Will
Brett
Dave
Kelly
Noreen
Conner
Joe
Eric
Steve
Wanda
Laura
Terry
Brian coaching
Today’s WOD
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Warm Up

]]> Fri, 20 Nov 2009 11:48:38 -0600 112009 – Fun Friday (so they say) daily blog http://kettlebellguy.com/blog/2009/11/20/112009-fun-friday-so-they-say/ 5d41cc32f977cfa7adc951938c978300e78e6105 111909 – Ever Increasing Pull Ups http://vodpod.com/watch/2538373-111909-ever-increasing-pull-ups?pod=kettlebellguy

CrossFit at 6AM. Still warm, just needed a jacket. Light rain during the night.
Stacia
Will
Brett
Terry
Wayne
Steve
Joe C
Eric
Brian coaching
Today’s WOD
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Warm Up
10 OH Walking Lunge (single arm)15 Sit Up20 Squats2 Rounds

Skill
Handstand push upsL sitRing holds

WOD
“Pull up on the minute”add 1 pull up each minute till required number of reps cannot be completed

Results
Stacia 13Will 16Brett [...]

]]> Thu, 19 Nov 2009 08:51:59 -0600 111909 – Ever Increasing Pull Ups daily blog http://kettlebellguy.com/blog/2009/11/19/111909-ever-increasing-pull-ups/ 66a4bde14b504d565e0a855bb911650921196bdf 111809 – 1000M Row Benchmark http://vodpod.com/watch/2533317-111809-1000m-row-benchmark?pod=kettlebellguy

CrossFit at 6AM. Still staying warm, just need a jacket. No frost on the windshield.
Steve
Terry
Conner
Kelly
Dave
Will
Brett
Miranda
Joe S (first time with the 6AM crew)
Tom
Eric
Today’s WOD
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Warm Up
10 Pull Ups10 Burpees3 Rounds

WOD
1) Benchmark 1000M Row2) 12 Minute AMRAP10 Med Ball Cleans10 Toe 2 Bar

Results
Steve 4:28-6Terry 4:28-6Conner 5:55-7Kelly 4:58-7Dave 3:46-7Will 3:35-9Brett 3:41-6Miranda 4:09-7Joe S. 3:38.6-7Tom [...]

]]> Wed, 18 Nov 2009 09:17:57 -0600 111809 – 1000M Row Benchmark daily blog http://kettlebellguy.com/blog/2009/11/18/111809-1000m-row-benchmark/ e1c7aac0dd1d6ce95032e4d78e92703624ab8c78 111609 – “DT” http://vodpod.com/watch/2519221-111609-dt?pod=kettlebellguy

CrossFit at 6AM. No frost on windshield. Was able to just wear shorts, t-shirt and jacket.
Conner
Terry
Kelly
Steve
Stacia
Wayne
Will
Dave
Miranda
Brett
Eric
Brian coaching
Today’s WOD
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Warm Up
15 KB Swings10 KB Push Press10 PVC Jerk2 Rounds

Skill
Hang Power Clean

WOD
D.T.12 Deadlifts9 Hang Power Cleans6 Push Jerks155lb RX Men95lb RX Women5 Rounds for time

Results
(25)Conner 7:18(75)Terry 8:28(65)Kelly 9:57(65)Steve 10:00(65)Stacia 10:43(65)Wayne 10:58(135)Will 11:14(75)Dave 11:41(65)Miranda [...]

]]> Mon, 16 Nov 2009 08:40:26 -0600 111609 – “DT” daily blog http://kettlebellguy.com/blog/2009/11/16/111609-dt/ 97956b916f1dc5de5ccf7a6014c09ebb8540ac05 Video recap of Saturday’s WOD http://vodpod.com/watch/2515993-video-recap-of-saturdays-wod?pod=kettlebellguy

Free Saturday Class at Crossfit Legacy from Crossfit Legacy on Vimeo.

]]> Sun, 15 Nov 2009 06:45:25 -0600 Video recap of Saturday’s WOD daily blog http://kettlebellguy.com/blog/2009/11/15/video-recap-of-saturdays-wod/ e9774968a79e40027d66f80d38f4bed4477397c3 Another reason to avoid machines http://vodpod.com/watch/2514764-another-reason-to-avoid-machines?pod=kettlebellguy

It Only Hurts When I Laugh – Dumb Bell – Watch more Funny Videos

]]> Sat, 14 Nov 2009 19:52:50 -0600 Another reason to avoid machines daily blog http://kettlebellguy.com/blog/2009/11/14/another-reason-to-avoid-machines/ d8068fdcc8891cf0cbb589183b22abc84e280a3d