If you've wanted to try working out with kettlebells, or try CrossFit-style workouts without joining the gym by the month, try my class. I'm offering a six-week, 12-session class for $125. In each class I'll teach a few new exercises and then we'll do a group workout.
Start date: Monday, Feb. 11
End date: Thursday, March 20
Times and days: Mondays and Thursdays, 7:00 PM
Location: CrossFit Seattle in Fremont
To sign up, email me at: fran at crossfitseattle dot com
Here's the PDF flyer for the kettlebell class.
Kettlebells: January 2008 Archives
Dave lined up one of each size of kettlebell in order of increasing size: 8 kg, 12 kg, 16, 18, 20, 24.
Workout:
Do 10 two-hand swings with each kettlebell starting with the smallest, then go back to the start.
Do 10 one-hand swings (5 per side) with each, go back to start.
Do 10 cleans (5 per side) with each, go back to start.
Do 10 clean/front squat (5 per side) with each, back to start.
Do 10 clean and press (or push-press) with each, go back to start.
Do 10 two-hand swings as a cooldown (and appreciate how easy it is compared to the harder drills).
I got as far as doing all the cleans and front squats as prescribed but fell apart slightly on the clean and push-press. I did that with the 20 kg three times per side, and with the 24 kg, twice per side, with a short break in between where I set the bell down. I was really happy to be able to get the 24 overhead at all, especially with my weaker right shoulder, let alone twice.
