About Kettlebellkim
Workouts using minimal equipment and Bodyweight as well as Endurance, KB + and 'Row K' programming. Effective, time efficient training.
Private Training (using more than just Kettlebells! ) available on request.
Reviews
Thursday 16 May 2019 Endurance WOD. AMRAP 38 proved a challenging, but apparently enjoyable session!
Tuesday 14 May 2019 Endurance WOD ! Amrap 38 minutes switched SDLHP to DL (on the basis of wanting to avoid anyone ‘kissing a dumbell’)! Inspired by the events for the upcoming @strengthindepthuk pairs comp in London this weekend! (Thx for the pic Ed; made a mess of mine!).
Introducing my newest class 'Threefold Fitness'!
Threefold fitness is a class which will focus on developing and improving aerobic capacity, strength and general work capacity. Each class will typically involve 3 WODs (of varying duration) with one focusing on aerobic capacity, one on strength and one on general physical preparation.
... Programming for Wednesday 18 April 2019. Enjoy - the programming, the process and getting a just a bit more awesome!
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Tues 9 April Endurance WOD! 38 minute AMRAP consisting of some DB work with a 200m run and 5 burpee 'bridge' into the body weight portion with a return trip on the 'bridge' back to the DB portion. Seems this got rather spicy 🌶- bit the crew kept on pushing!
Thursday 7 March 2019 Endurance WOD: keeping it light and fast! AMRAP 40.
This time last year I came up with the "Sunshine Circuit".
This year, I give you...."Spring Training"! Same weight KB for all weighted movements. If 20 rounds is too much, reduce the rounds, but do be sure to challenge yourself!!
"Spring Training"... 20 Rounds for time:
10x KBS(Russian) 5+5 c&p (5 each arm) 5x Goblet Squat 10x Push-ups 25x skips (heavy rope 1.25kg/2.75lbs)
The heavy rope makes such a difference, if you can get one, I'd recommend it! While some are quite expensive, I've picked one up in the US (via Amazon) for $22 and roughly £25 in London.
Give it a go gang - sweat, smile and repeat!
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Tues 29 Jan 2019 Endurance WOD! Fair to say pretty much everyone found it harder than expected!
Thursday 24 January 2019 Endurance WOD! 45 minutes filled with fitness fun!
Tonight's Endurance WOD - "The Little Big One" - a scaled back version of the 90minute WOD we did in November 2018. Gang is halfway through the 40 minutes and CRUSHING it!
Thursday 17 January 2019 Endurance WOD. Tremendous effort from the gang who battled through physical and mental barriers to GET IT DONE!
Thursday 10 January 2019 Endurance WOD: complete all movements in columns A, B, C and D THEN run 400m or row 500m! Repeat in this way until time expires! 45 minutes of awesome!
Tuesday 8 January 2019 Endurance WOD! A simple (but definitely not easy) full body blast with a nice bit of running or rowing recovery thrown in at the end of each round. As the reps (and distance) climbs each round, it becomes increasingly challenging, both physically AND mentally- just the way I like it! Crew last night crushed it - even with my 'special' version of the renegade row (add a push-up after each row - SO MUCH MORE FUN)!
December challenge finished!
MONTHLY TOTAL/(Daily Average)
Pull-ups/chin-ups 3,540(114)
... Push-ups - 5,778(186)
Squats/Lunges 9265(298)
Rowing 69,267m (2,234m)
Overall thoughts: 1) I really enjoyed this challenge! Getting away from heavy (for me) barbell work really seemed to help the various pains and niggles I'd had (nothing to severe, but things I was aware of). Although I'd planned on doing some daily KB stuff, I soon realised I was trying to do too much, so didn't make it a daily 'must do'.
2) I think I enjoyed it as much as I did because it required very little 'thinking'. It was simply a matter of going to the gym and doing work/getting the reps in. This was particularly useful during what was a very busy month.
3) I didn't row as much as I'd hoped or have in previous challenges, but I've never done this much bodyweight work either, so I guess something has to give somewhere!
4) Although I quite enjoyed the no thinking aspect of doing largely the same thing day in and day out, I'm certain doing so compromised my recovery. Better nutrition and sleep helped, but I still think there's room for recovery improvement!
5) Bodyweight training will definitely remain a key part of my training - but I've got something new and different planned for January!
Happy New Year gang - here's to a truly tremendous 2019!
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23 December 2018's Row K #17: "Row, Rest, Repeat"
Row K #18 Sometimes you just need to do work and get some meters in! Allow 65 minutes for this session.
... SET UP: Program set time intervals, 'variable' times, as per below.
Row 10 minutes, rest 1 minute. Row 9 minutes, rest 1 minute. Row 8 minutes, rest 1 minute. Row 7 minutes, rest 1 minute. Row 6 minutes, rest 1 minute. Row 5 minutes, rest 1 minute. Row 4 minutes, rest 1 minute. Row 3 minutes, rest 1 minute. Row 2 minutes, rest 1 minute. Row 1 minute, FINISHED!
1. Row the relevant interval at a challenging, yet sustainable pace.
2. Note the distance, split time and stroke rate for each interval. You can do this via the memory function - or frantically write down during your minute rest!
3. When completed, note (access information via the memory function on the erg) (A) total meters rowed; and (B) average 500m split, watts and s/m.
POST WORKOUT ANALYSIS 1) To what extent did you find this more mentally challenging than physically challenging?
2) Were your intervals broadly consistent (in terms of 500m split time), or was there a point at which it all went to pieces?
3) If you had to redo this workout, what if anything, would you do differently?
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Thursday 20 Dec 2018 Endurance WOD. DL, C&P, Squat, Lunge and Bent over Row all weighted - barbell or Dumbells, same weight for all weighted movements. Enjoy, sweat lots and have fun!!!
Tuesday 18 December WOD celebrated the 12 Days of Christmas by way of 12 movements, but we did as a 36 minute AMRAP (not the usual 12 Days format)!
Today's Bodyweight Blitz:
Strict chin ups 1-10-1 Push-ups 2-20-2 Squats 3-30-3... Lunges 3-30-3
Completed as 1 chin, 2 push-ups, 3 squats, 3 lunges. Continue climbing up the ladder to 10/20/30/30 then back down. Try to complete the required reps in as few sets as possible.
Result: 100 chins 200 push-ups 300 squats 300 lunges (split between two legs, so 150 each).
Scale as required and necessary, but don't be afraid to challenge yourself - nobody got better staying comfortable!
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Tonight's Endurance WOD! Scale as required and/or necessary and enjoy the process - it's your investment in YOU!