Pics from the week

7/26/10

800m run
100 snatch
800m run

KETTLEBELL WOD 7/23/10

wod#1
21-15-9
Row for calories
Kettlebell wall ball

wod#2
3 rounds
30 kettlebell snatch (right left total)
15 knee to elbow

7/22/10

21-15-9

Push-ups
Thrusters
Sit-ups

200m Run

M16KGs
W12KGs

KETTLEBELL WOD 7/21/10

'Anna'

800m run
21 kettlebell snatch
15 kettlebell swings
9 turkish get ups
800m run

7/13/10

Dual Swing 10
Dual Clean 10
Dual Push Press 10

AMRAP12

M16k
W12k

Kettlebell Wod 7/9/10

Partner wod, u go i go.
Turkish Get up
5x5
Floor Press
5,4,3,2,1
(add load each set)

7/8/10 WOD

21,18,15,11,8,5,2
SDHP
1 Arm Swing (each side)
Box Jump

Kettlebell Wod 7/7/10

12 minute running clock. Perform as many Snatch as possible. Using 3 different size bells. Every 4 minutes u must switch bells. Working one hand for 2 minutes than the other for 2 minutes. U may rest as much as needed. But u only have 2 minutes to work on each hand for each bell.
Example: 4 mins 16 kg; 2 mins right hand #reps, 2 mins left hand #reps.
4 mins 24 kg; 2 mins right hand #reps, 2 mins left hand #reps.
4 mins 32 kg; 2 mins right hand #reps, 2 mins left hand #reps.

(original photo by thirdspacephoto, photoshopped by Lucian)
"Helen"

400m Run
21 Overhead Swings
12 Pull-ups

3rds

M24
W16

Kettlebell Central brings home a win.

The double C's was well represented at Kettlebell Punch Gym long cycle competition. Kettlebell central came strong with seven members, being more then half the challengers in the competition. Carrie Bull, Samantha Mitchell, Dusty Trungale, Meliss Feliz, Sebastian Dure, and coaches Randal Setzler and Chris Hartwell. With ten minutes on the clock challengers began their long cycle of the clean and jerk. Steady and smooth setting the bell in a perfect reck position then snapping the body under the bell with a long arm overhead. Standing tall bringing the bell down to the reck and rolling back into a swing. Challengers are allowed one switch between hands. After first switch u are deducted total pounds of bell for each hand switch. Winner is most weight moved with least amount of hand switch.
The Kettlebell central team moved a total of 24,719lbs in 70 minutes. One member from the team walked away with a 2nd place finishand a hat. Carrie Bull swinging a 16kg bell totaled 120 reps and 14 hand swicth. For being the teams first kettlebell competition and new to the rules. We did a good job. Bringing energy and cheers to support everyone.



Scores:
Dusty Trungale 12kg x 131 reps, 1 HS, 3275 lbs
Meliss Feliz 12kg x 84 reps, 12 HS, 2450 lbs
Samamtha Mitchell 12kg x 102reps, 0 HS, 2550 lbs (with a broken arm)
Carrie Bull 16kg x 120reps, 14 HS, 3675
Sebastian Dure 32kg x 40 reps, 5 HS, 2450 lbs

coaches score:
Randal Setzler 24kg x 84 reps, 21 HS, 3392 lbs
Chris Hartwell 24kg x 89 reps, 14 HS, 4028 lbs

KETTLEBELL WOD 7/2/10

21-18-15-12-9-6-3

Box Jump
H2H kettlebell swing (hand to hand)
Ring Dip

7/1/10 WOD

(photo by R. Burns Miller)

5/5 Bottoms-Up Clean
5/5 Push Jerks
5/5 Snatch

AMRAP12

TGU