The sledgehammer’s made their first appearance this week. It’s such a great complement to the kettlebell. We have yet to give each hammer a name, but two moves were created this week which will go down in legend. The first, the “Fireman Chop,” with the cue of “breaking through the wall,” and the “Save the Baby” overhead chop were born. We can thank dear Amelia for the latter! The right cue can really make the difference. I’m always stressing the quality over quantity aspect of the practice and these cues help to provide the brain with the right messaging to make each repetition count. More sledgehammer moves will be added as we forge ahead.
Highlighting last week was our first get-together at Witter Field (Piedmont High). Talk about the perfect setting for some “Beautiful Strength,” aka the Turkish Get-up. We will be meeting there again every Thursday evening at 7pm. The first 20min of this class will always be devoted to the get-up.
Where there are Redwoods, there is Peace – Foley
This was also Week 2 of the SSS WOD (SwingStaircaseSprint) at the Rose Garden. 20 swings, then the 100 step sprint to Vernon Street and back.
Men – 20, 32kg swings
Women – 20, 16kg swings
Virtually everyone improved their times from last week!
I’ve also issued the 5 & Dime Challenge
What is it?
Double Clean & Press (10×5)
Double Front Squat (10×5)
Two-hand Swings (10×10)
In order to qualify for the prize (yet to ordered Kettlebell Zen t-shirts) you need to complete the entire circuit in 30min.
Women use 12kgs, Men use 20kgs for the doubles work.
For swings, Women use 24kg Men use 32kg.
If you go through this program twice a week for one month, I can guarantee you that you will be seeing major changes in your appearance. That being said, in my eyes, you all look great!
I also want to give my heart-felt thanks to those of your that have given me these awesome YELP reviews. Thanks to Quang, if someone is looking for a “kettleball” instructor, I’m right there near the top of the page!
Here is the line-up for this week’s classes:
Tuesday & Thurs – 10am @ Oakland Rose Garden
Weds & Friday – 6am @ Beach Field
Tues 7pm – Foley’s Dojo..farmer carries, sprints and pull-ups
Thurs, 7pm – Witter Field (Piedmont HS)
Saturday, 10am – (pending feedback on Clubbell Workshop) Estuary Park, Oakland
Sunday, 9am – Oakland Rose Garden
“The world is the great gymnasium where we come to make ourselves strong.”
Lastly, we all miss Chris Pufpaf very much. We want you back as soon as you are able!