First off – make sure you keep everyone in Boston in your thoughts. It was so hard to watch this happen, especially somewhere which has so recently shown me such great hospitality. Amber Lee of GiryaScope was right near where it happened, and I am just so thankful that my close friend and fellow RKC was safe and able to help others. You can read her experience here and I hope you can find a way to help as well. Online we can all help by being supportive of others and setting an example of being strong and emotionally responsible adults in our social media interactions.
I am still working on the “highlights of pep talk week” blog post – though it’s approaching “small novel” status. As well as the Part 2 of Another Great Time in Boston – which will have mention of some tasty landmarks you should seek out on your next visit. Here’s a review of something I purchased at a favorite spot in the Boston area (Somerville’s own Taza chocolate factory).
So on Tuesday, the kettlebell small group did a somewhat simple circuit with a slighty upperbody emphasis and finished up the session with a “favorite” dreaded ab combination:
We warmed up with Primal Move – adding in a few extra iterations of some extra needed mobility (will confess some of these were for me).
Next – 5 rounds of this interesting circuit – resting as needed – though the advanced group on Tuesday just seems to tear right through it. They’re fearsome to watch… seriously.
- 20 medium to heavy 2 hand kettlebell swings
- 10 “Aussie” pull ups* – aka inverted bodyweight rows
- 20 double kettlebell standing twists (heavy ish)
- 5 strict military presses on the right and then the left (not your max kettlebell!)
- 1 get up per side (low or no weight – we’re focusing on the movement here)
After a short break, we set the interval timer for 8 rounds of 20 seconds work, 10 seconds rest (total of 4 minutes) and did a combination of RKC Plank and Tuck ups. For example this would be – 20 seconds RKC plank, 10 seconds rest/transition, 20 seconds tuck ups, 10 seconds rest/transition (then repeat!)
We finished up with some more basic Primal Move – all in all a great time! 🙂
Interesting stuff:
Al Kavadlo’s new book, Pushing the Limits is out in paperback now. I am still so thrilled at being a small part of this book – the photoshoot was so much fun. Any excuse to run around Manhattan and do crazy stuff is always exciting to me. On page 104 you’ll see exactly how high I can jump. The sample routines he gives at the end of the book are super solid, and have extra value as templates too! It’s on sale for a little bit so go ahead and order it. Bring your copy to the signing party (or get one there) at Nimble Fitness in NYC next week and Al will sign it!
Interviews on Dragon Door you might have missed:
- Beth Andrews, Senior RKC
- Helder Gomes, RKC
- Kim Vigsbo, RKC Team Leader
- AJ Roberts (with audio podcast!)
*You’re “down under” the bar – get it? 🙂 Learned this fun term from Al Kavadlo’s fun and informative book (and now DVD) Raising the Bar.
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