Ever feel like you're talking to yourself?

1) FRIDAY AM KETTLEBELLERS: Remind yourself that Friday August 7 and 14 classes begin at 5:30AM!!!

2) KBs are a thinking-persons exercise and sport. Be sure to use all your good self-talk cues...and practice, practice, practice. You know, the things you can recite in your sleep (I know I do!)! KBers should know to which exercise each applies. If you're not a KBer, then ignore, or simply try to randomly work these phrases into your daily interactions at home or work!




Some KB self-talk:
Fast! Get down fast!
Drive the hips forward.
If it was a squat with a front raise, it’d be called “Squat with a Front Raise”...it’s called “Swing”!
Arms are straps.
Get your butt back.
Let it fall.
Off your toes!
Smooth.
Full body movement...timing, timing!
Push down hard with the feet.
Switch on the float.
Good lines!
You’re lifting it. Don’t lift the KB! Accelerate it!
Big rip.
Zippin’ a jacket.
Elbows up.
Speed, speed, speed.
Punch through and it won’t bang.
You're moppin' the floor...higher!
Backside, backside, backside!
Relax, you got plenty of time.
On your heels.
If it’s danglin’, then it’s too light.
Get under it!
Get off the ground right!
Ride the KB.
KB back...active shoulder!
Don’t give up on the legs.
Drive the earth away!
Elbow in, weight on you, wrist neutral.
Breathe, it’s an endurance sport!

Biomechanics!

Push Press, Wall Ball, KB Swings, Deadlift, L-sit, Air Squat...whatever...be mindful of using the natural power of your hinge systems. Maintain "good lines"!!

Crikey!

Today we're priviledged to get a glimpse of the rare "5:30-AM-o-saurus." Look at 'im cool down after a wicked hard circuit! These are quiet animals...even stealthy...during their exercise circuit. Some researchers believe this allows them to blend into their surroundings and not be spotted; others believe it's an effort to conserve energy. But afterward, they nest around the fan and are very social, boisterous creatures. Many of their customs and rituals are still a mystery to modern researchers. To learn more about this fascinating species, join in a 5:30AM class! The AM-ers were treated to the 30-30-1 CF (see Monday July 27). That's the way to blow it out, folks!

Friday KB time change

Please note:

Starting FRIDAY AUGUST 7, 5AM KB will be...

5:30AM KB.

Who needs gear?

Don't have all the gear to be a Triathlete? 5,000 sq. ft. facility and a big parking lot...no problem.
(PS. Bicycle crunches are 3 count and 1 lap = 400m)





Tabata Tuesday
Tabata: Squats, Pushups, Box Jumps, Burpees
2 rds: Jump Pullup/Dead Bug, Ring Dips/Side Push Off, Ladder/Handwalk, High Step/Stag Leg Squat

Head and Shoulders above the rest.

A CF class...as simple as shampoo instructions...Workout, Puke, Repeat.

Chris is back from vacation...and already you're back on the clock! Minute Plank to finish it off.

30-30-1
Hang Run, V-twist...Pike-Lsit
See Saw Press, Side Raise...B&T Punch
Toe Tap, Locomotive...Lunge
Plank Walk, Wall Ball...KB Swing
8 Ct, ACP...Bear Crawl Drill

Hmmm...what workout to do on July 25th

What else...Christmas in July. A replay of "Christmas Workout '08."
Sorry Dan, we nixed the Reindeer Lunges, Snow Angel Abs, & Christmas Wreath Push Ups for a more traditional CF class ending.

POD 1: Bar Traverse/Hang, Air Squat, L-Sit, Med Ball Squat Throw
POD 2: 8 ct, Squat w/ Front Raise, Bicycle Crunch, Jump Rope
POD 3: Step Over, Box Jump, B&T 3 Hurdle, Combo Crunch
POD 4: B-buster, Suicide, Monkey Squat, Dips