Kettlebellers,
If you have not heard the news, Jim Murphy has made it past his 6 months Cancer FREE. That's right, he's back and ready to give 110%. A weight has been lifted and the Murphquake is stronger than ever.
Congratulations Jim.
Looking forward to kicking your ass again.
No more calf raises, man.
Phil
Wednesday, April 16, 2008
Thursday, April 10, 2008
WOD-Try it and post your times
Ladies and Gentleman,
Try this workout today. Do it outside please, take advantage of the 70 degrees.
This workout is done with a KB of your choice. It is supposed to be a challenge so, don't go to light. Women should use a 12 kilo and men should use a 16 kilo.
2 rounds for time
10 Burpees (Chest must touch)
10 KB front squats with bell in rack pos on right arm.
10 KB presses-rt arm ( I will allow a push press)
10 KB overhead lunges, alternating legs. (Right arm again)
10 KB swings, rt arm.
Now switch to Left arm and repeat. If you have any questions call me or email me. I think this is pretty self explanatory.
Good luck and post your times.
Phil Scarito, RKC
Try this workout today. Do it outside please, take advantage of the 70 degrees.
This workout is done with a KB of your choice. It is supposed to be a challenge so, don't go to light. Women should use a 12 kilo and men should use a 16 kilo.
2 rounds for time
10 Burpees (Chest must touch)
10 KB front squats with bell in rack pos on right arm.
10 KB presses-rt arm ( I will allow a push press)
10 KB overhead lunges, alternating legs. (Right arm again)
10 KB swings, rt arm.
Now switch to Left arm and repeat. If you have any questions call me or email me. I think this is pretty self explanatory.
Good luck and post your times.
Phil Scarito, RKC
Thursday, April 3, 2008
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