To Your Toes

Here's a look at good and bad examples of working for triple extension with kettlebells. First photo we see Jeff Martone, with the green kettlebells, dynamically jumping the bells. He aggressively drives the bells up and rapidly extends his legs. Coming to a full open hips, knees, and ankles. The other two photos below we see coach Randal Setzler and Chris Hartwell. Both put elevation on the bells. Getting separation from the body keeping the bells center of mass and a open hip. But neither reach triple extension, coming on to the toes. Failing to us the natural progression of what it is to jump.

Aside from helping with elevating the bells, coming on to the toes uses the calf muscles. Slow twitch muscle fibers design for high repetition or endurance. Kettlebell sport is a cyclic sport, same rep one after another, 10 minutes of continuous lifting. Focus on the subtle differences in your movement, open ankles, knees, hips. All the way to your toes.

Kettlebell Bent Press

One of the best examples of the bent press. Two things to watch, first her forearm stays up right during the whole lift. Second she keeps constant contact between her arm and ribs or lats. Flexing the lat and contracting the shoulder. Allowing her upper arm to rest on her as she goes under.

Snatch Test

This weekend Crossfit Central and Red Black Gym Kettlebell Underground had the honor of hosting CrossFit Inc, 2nd CrossFit Advance Kettlebell trainers course. Lead by the man Jeff Martone, the master of all H2H (hand to hand) kettlebell movements and owner of Tactical Athlete. Here is a video of the snatch test required to pass the cert.

Kettlebell Underground Challenge II

Congratulations to everyone who took on the Kettlebell Underground Challenge. Thank you for braving the rain and making our 2nd Annual event a huge success! The Challenge was packed with CrossFit skills as well as Strongman moves testing both experienced kettlebell athletes and CrossFitters. Special thanks to our friends at Punch Gym for joining us! First place winners, Jeremy Thiel and Brittany McKenna each won a handpainted kettlebell trophy by Connie Arismendi. See all scores here. See photos of the challenge here, more will be uploaded next week.

Men's Division: Jeremy Thiel -- 1st Place Adam Martin -- 2nd Place Jason Kloesel -- 3rd Place

Women's Division Brittany McKenna -- 1st Place Mariah McDonald -- 2nd Place Caroline Bull -- 3rd Place

Kettlebell Underground Challenge hosted by Crossfit Central and RedBlack Gym

Austin athletes, and those from near and far! We want to remind you that this Saturday is the Kettlebell Underground Challenge. This one day event will be held at CrossFit Central from 8AM through 11AM and still has limited spots available.

The challenge is open to all level of competitors who are ready to challenge themselves in a variety of events not limited to kettlebell movements. This is your time to test your abilities amongst others as well as push your limits. Don’t miss out on this 1 time a year event and get registered now to be part of all the fun!

Register Here

Calling on the Strong

The Strong of mind need only apply. A challenge has been made. The Underground Kettlebell Challenge and Red Black gym hosted by Crossfit Central. Saturday, March 10th is your chance to prove you have the best Kettlebell and CrossFit skills in Austin! This is the 2nd annual Kettlebel Underground Challenge great for anyone with Kettlebell or CrossFit experience. This event will include 3 wods incorporating Kettlebells, CrossFit and Strongman/Srongwoman Methods. Don't miss your chance to claim the handpainted kettlebell trophy and title of Austin's Best Kettlebeller!

Kettlebell Undergrounds Emilie and Rachel two strong women and masters of lifting atlas stones, kegs and tires. Be ready to show all your skills and use any tool in the tool box. We train with bells, ropes, sleds, chains and everything else we can find. Come strong and ready to compete because this is how we do it everyday at Kettlebell Underground!

Who in the ATX can Swing with the Kettlebell Underground

Registration opens this Wednesday at NOON for the Kettlebell Underground Challenge. Saturday, March 10th is your chance to prove you have the best Kettlebell and CrossFit skills in Austin! This is the 2nd Annual Kettlebell Underground Challenge great for anyone with Kettlebell or CrossFit experience. This event will include 3 WODs incorporating Kettlebells, CrossFit and Strongman Methods. Don't miss your chance to claim the handpainted kettlebell trophy and title of Austin's Best Kettlebeller!

Kettlebell Challenge | Saturday, March 10th @ CrossFit Central on Burnet 8:00am - 11:00am Cost $50 Capped @ 50 people **open to the public

Advanced Crossfit Kettlebell Trainer Course

We are excited to host a brand new course put together by CrossFit, inc. The Advanced CrossFit Kettlebell Trainer Course is the next level in Kettlebells! This course is for anyone who is currently certified as a CrossFit Kettlebell Trainer. Developed by Jeff Martone, the Advanced CrossFit Kettlebell Trainer Course is a two day comprehensive course that reinforces and builds upon the principles taught in the CrossFit Kettlebell Trainer Course. The teaching methods and progressions from the basic course will be analyzed and refined. In addition, you will learn more essential and effective kettlebell exercises (including Kettlebell Sport competition technique) that will round out your training arsenal and enhance your strength, power, athleticism, explosiveness and work capacity. General and specific physical preparation for Kettlebell Sport competition will be addressed with focus on optimizing technique (virtousity) and maximizing results.

Advanced CrossFit Kettlebell Trainer Course
@ CrossFit Central on Burnet Rd.
March 17th & 18th
8:30am - 5:00pm

8/16/11

KB Dual Alt. Floor Press 10
Power Swings 10
Lunge W/Pass 10
B. Sit-up 10
AMRAP 10

M 16's, 20
W 12's, 16

(time permitting- Mystery WOD!!)

Name That WOD!

Top time of the day (as RX'd) gets to name our newest benchmark!! Who is it gonna be!!!

50 OH Swing
40 Snatch
30 Clean and Press
20 Lunge W/ Pass
10 Burpee
400m run

down then back up

only do 400m once then back to burpees, for snatch and C&P- divide reps into each arm)

M24
W16

7/14/11

21-15-9
1 arm thruster
SDHP
200m run (end of each round)

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10 Bell push-up crossover
10 Power Swing
10 DeadLift
AMRAP6

6/28/11

1 Snatch, 1 Clean and Jerk, 2 Amer. Swing
2 Snatch, 2 Clean and Jerk, 4 Amer. Swing
3,3,6
4,4,8... (continue in this manner until)
10,10,20

M20, 24
W16,20

6/7/11

1-10 Dolphin Burpees
20-2 R. Swing (even numbers only0

workout reads as such:

1 burpee, 20 swings - 2 burpees, 18 swings ect....

April Fool's WOD

together these people dwindled away:

1000 OH Swing
500 Dolphin Burpees
250 Ab Mat Sit-ups

3/31/11

21-15-9

Fig 8
OH Swing
P. Press
ATW
Clean (Ground)

lap

Visit sicfit.com for more videos

3/17/11

45 Lunge with Pass
30 OH Swings
15 Burpee

3rds

3/8/11

"KB FRAN"

21-15-9
Thrusters
Pull-ups

m16
w12

3/3/11

21-15-9

Thrusters
Dolphin Burpees


M16
W12

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1k Row