Switch to Indoor Classes

Beginning Monday, Nov. 2nd classes will move indoors.

MONDAYs @ 7:30 pm
WEDNESDAYs @ 6:30 pm

at the Olmsted Falls Community Center

SUNDAYs @ 9:30 am (beginning 11/15)

at North Coast All*Stars Gym
93 Karl Street in Berea

See my new blog for more information and details at:
GoBallisticKBs

OUTDOOR KettleBell classes !!!

THURSDAY at 6:30 pm - Last one 10/29 (pre-Halloween work-out)


North Olmsted Community Park
28114 Lorain Road, North Olmsted
(NE corner of Lorain & West Park/MacKenzie)

-If you own a Kettlebell, please bring it to use
-Otherwise, a small supply of KB's will be on hand to use

$10 per class

If RAIN: meet under the larger pavilion behind the Community Cabin.
For questions of if you get lost, call me @ (440) 554-1450

WEDNESDAY workout (16kg)

Swings :20 work/:10 rest x8 rounds

Double clean :20 work/:10 rest x8 rounds

Squat & Press :20 work/ :10 rest x8 rounds

BU clean x5L/5R
Ab roll out (stability ball) x10
x2 rounds


TUESDAY workout

Military press 5L/5R (14kg)
Tactical lunge 10L/10R (16kg)
Snatches 10L/10R (16kg)
Double front squat x5 (16kg's)
2H Swing x20 (20kg)
x 4 rounds

TGU
5L/5R

AOS Providence DVD

I had not done this workout in a couple of months now. I had forgotten how quickly I work up a sweat with this. Great work-out tonight...loved it! Still with some right shoulder pain with presses.

SATURDAY W/O:

Yogafit DVD

FRIDAY W/O:

Push press 20kg - 6L/6R
Snatches - 16kg 10L/10R
Dbl Front squat - 16's - x6
Cleans x 6L/6R
OH backward Lunges - 16kg -x6L/6R
-rest 60 sec

Swings x 20 (20 kg)
-rest 30 sec

Both sets x 3 rounds


THURSDAY W/O:

Z-health ankle, knee, hip, shoulder, neck and wrist exercises.

Dbl hang C&P - 10 (12kgs)
Renegade rows - 10L/10R (16 & 20kg)
x3

Suitcase KB squat - 10 (16's)
Dbl KB clean - 10 (16's)
x3

Side bend - 10L/10R (20kg)
Dbl over head walk 20 yards (12's)
x3

50 Hindu squats

Back to the Blog!

So I have been absent from posting my work out the last week. Training goes on but I have been using my extra time on FaceBook. Yes, I have become a FB addict. I am sure the novelty will wear off very soon. However, in the meantime it has been so amazing connecting with old friends and family. I say amazing b/c it happens so fast. It's been alot of fun learning what old friends are up to and what they have been doing. The sad thing in all of this..........all but one of my friends on FB have NEVER heard of KB's. I have been doing alot of quick explanations & tutorials on KB's this past week.

Wednesday's Work:

Began w/ Z-health - ankles, knees, hips, wrist & shoulder exercises

H2H C & P - 8 (14kg)
OA bent over row - 10L/10R (16's)
x3

Dbl rack kickstand lunge - 8L/8R (16's)
-after 2nd set on left leg, switched from rack to suitcase
Dbl swing -10 (16's)
x3

Straight Arm pullovers -6 (16kg)
Stability ball jack-knifes - 10
x3

As the weeks have gone by (this is wk 3) I have been either able to go up in weight or add reps to the exercises w/o a problem and w/o getting sore the next day! I am slowly but surely making progress. I am starting to get a bit bored w/ the same old routine and will switch things up a day or 2 here and there starting next week. Yet still continue with the basic, push, pull, legs, butt, abs format.

TUESDAY Training..........

Z-health ankle, knee, hip, shoulder, neck and wrist exercises.

Dbl hang C&P - 8 (12kgs)
Renegade rows - 8L/8R (16 & 20kg)
x3

Suitcase KB squat - 10 (16's)
Dbl KB clean - 10 (16's)
x3

Side bend - 10L/10R (20kg)
Dbl over head walk 20 yards (12's)
x3

50 Hindu squats