KU WOD 4.20.12

dynamic

med ball 10 reps

chest, overhead, froward rotation, backward rotation

overhead sit up throw, jump blocks

warm up: dual kbell carriers

1. dual suitcase, one in the rack one suitcase, 50ft repeat alternate sides

2. dual rack , one overhead one rack, 50ft repeat alternate sides

3. dual suitcase, dual rack, dual overhead, rack, suitcase 50ft

Kettlebell GPP Wod: 4 RDS

7 burpees

50ft prowler sprint high side/low side

50ft sprint

20 kettlebell snatch

M:24kg W:16kg

Ex: complete 7 burpees followed by a 50ft prowler sprint then a 50ft sprint (no prowler)

finish with 20 kettlebell snatch. mix between low and high side prowler runs.

Kettlebell Underground Strength Wod: 3 RDS

Partner wod

bear crawl sled pull 25ft x2

max weighted push ups x

stone lifts x4

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.

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

KETTLEBELL UNDERGROUND WOD 2.24.12

warmup:

600m run
dynamic

10 dl
10 russians
10 americans
x2

WOD

50 box jumps
40 americans
30 butterfly situps
20 snatch (total)
10 pushups
10 pushups
20 snatch (total)
30 butterfly situps
40 americans
50 box jumps

w 16k, 20"
m 24k, 24"

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!

Kettlebell WOD 2/20/12

Kbell Wod 1:

On the minute every minute for 10 minutes.

Complete a 1 rep pull up at the heaviest weight possible.

Kbell Wod 2:

Single arm kettlebellclean. Working the rack position 8 and 6 second holds.

Complete a clean every 8 seconds for 1 min. Rest in the rack position between reps.

1 min on the right. use H2H. 1 min on the left. Rest 1 min.

Repeat at 6 second holds right and left.

Test Wod:

3 minute AMRAP dual kettlebell clean

M:16kg x 2

W:12kg x 2

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

Kettlebell Underground Challenge

Saturday, March 10th is your chance to showoff your kettlebell skills. RedBlack Gym and Kettlebell Underground present the 2nd annual Kettlebell Underground Challenge. Coach Chris Hartwell and Coach Randal Setzler have created three Kettlebell WODs sure to test your fitness and skill. This event is great for anyone with Kettlebell or CrossFit experience. We dare to enduce a rivalry between Kettlebell athletes and indoor CrossFit athletes. Come prove that your training is superior and take the title! Last year our friends at Punch Gym came and dominated both the male and female categories. We love the community involvement and invite our fellow athletes to come participate. Our trophy is sure to inspire your workouts and make you proud to use a kettlebel! This challenge is open to the public!

Kettlebell Challenge | Saturday, March 10th @ CrossFit Central on Burnet 9:00am - 11:00am Cost $50 Capped @ 50 people **open to the public

Registration Opens Wednesday, February 14th at Noon

KETTLEBELL UNDERGROUND WOD 1.13.12

warmup:

dynamic

15 russians
10 sa swings l/r
10 horn squats
x2

200m jog
200m run


WOD 1:

kb complex

3 reps l/r
2 reps l/r
1 rep l/r

power clean
front squat
snatch
thruster

nft
move up in weight each set


WOD 2:

5 minute amrap
x3
1 minute rest in between amraps

3 box jumps/plyo pushups
6 americans
3 burpees

w 16
m 24

KETTLEBELL UNDERGOUND WOD 1.4.12

warmup:

dynamic


WOD

5 burpees on the minute every minute
50 russians
25 snatches, total
25 thrusters, total, one bell

one you complete all the bell work
run 650m

w: 24/16
m: 32/24



extra credit:

3 tgus: kb then barbell
2 tgus: kb then barbell
1/1 tgus: kb then barbell

move up in load if you can

KETTLEBELL UNDERGOUND WOD 1.2.12

WOD:


7 rounds

1 hspu/wallwalk
2 stone/sandbag ground to shoulder
3 pullups
4 thruster 16/12
5 burpee
6 knees to elbows
7 russians 32/24

KETTLEBELL UNDERGROUND FREE WOD 12.29.11

warmup:

dynamic
800m run


WOD 1:

8 reps @ 4 sets UNBROKEN of:

bottoms up clean right
bottoms up clean left
hang clean right
hang clean left

then 4 reps @ 4 sets UNBROKEN of:

hang clean right
hang clean left
push press/jerk right
push press/jerk left


WOD 2:

3 minute clean and push press/jerk
dual bells
rest in the rack; bells should not touch the ground


WOD 3:

team wod
1 minute of work at each station
30 seconds of rest/transition
2 times through

stone carry
200m run
farmer's walk
tire flips

KETTLEBELL UNDERGROUND FREE WOD 12.29.11

warmup:

dynamic
650m run


WOD 1:

SDLHP
up the ladder down the ladder

weight/reps

12k/14
14k/12
16k/10
20k/8
24k/6
32k/4
48k/2

nft


WOD 2:

TGU's

3
2
1

move up in weight to reach your 1 rep max

nft


WOD 3:

americans
dolphin burpees

20/1
18/2
16/3
14/4
12/5
10/6
8/7
6/8
4/9
2/10

KETTLEBELL UNDERGROUND FREE WOD 12.28.11

warmup:

dynamic
800m run


WOD 1:

americans
sa r
sa l
h2h

8 reps for 3 sets
move up in weight to
4 reps for 4 sets
UNBROKEN sets

w: 12/16
m: 16/24


WOD 2:

8 minute amrap

5 front squats
7 russians
9 pushups

w: 16
m: 24


WOD 3:

team wod

SUICIDE BY FARMER'S WALK

w: 16's
m: 24's

KETTLEBELL UNDERGROUND WOD 12.16.11

warmup:

dynamic

6-5-4-3-2-1
kb wall ball and burpees


WOD 1:


partner wod

7 americans
3 burpees

and

200m run

9 minute amrap

w 16
m 24


WOD 2:

9-7-5-3-1

kb lunge with pass
kb pushups
kb situps

w 16
m 24


WOD 3:

30 UNBROKEN russians
rest in between sets as needed
only unbroken sets count

9 minute amrap

w 24
m 32

KETTLEBELL UNDERGROUND WOD 12.14.11

warmup:

dynamic

25 russians
15 sa swings, each arm
x2


WOD 1:

dual kb clean every 4 seconds for 1 minute.
hold in the rack.
1 minute rest.
dual kb clean every 6 seconds for 1 minute.
hold in the rack.
1 minute rest.
dual kb clean every 8 seconds for 1 minute.
hold in the rack.


WOD 2:

10 burpee pullups
10 dual kb alt strict press
10 dual russians
200m run

5 rounds
19 minute cap

KETTLEBELL UNDERGROUND WOD 12.12.11

warmup:

bell walks
bell lunges
staggered pushups
bear crawls
spidermans
burpee broad jumps


WOD 1

dual kb floor press
2 presses every 30 seconds for 5 minutes
total of 20 reps


WOD 2

8 minute tabata

russians
sledge hammers

KETTLEBELL UNDERGROUND WOD 12.9.11

warmup:

dynamic
wheel barrows
piggy backs
bell pushups
bell russian twists
bell situps

bell toe jumps 10x5
bell sprawl to high pull 5-4-3-2-1


WOD 1

snatch every 4 seconds for 1 minute.
rest in the overhead position.
15 reps. 1 minute on the right, 1 minute on the left.
1 minute rest.
snatch every 6 seconds for 1 minute.
rest in the overhead position.
10 reps. 1 minute on the right, 1 minute on the left.
1 minute rest.
snatch every 8 seconds for 1 minute.
rest in the overhead position.
7 reps. 1 minute on the right, 1 minute on the left.

w 16
m 24


WOD 2:

8 minute amrap

UNBROKEN sets of 25 american swings.
put the bell down and rest as needed in between sets,
but you must hit 25 unbroken reps for those reps to count.
score is your total reps.

w 16
m 24


Bonus WOD:

bell crush for 20 seconds.
20 seconds rest. move up in load.
x3

bell crush in the squat position for 15 seconds.
20 seconds rest. maintain same load.
x3