I love kettle bell workouts. The explosive movements, variety, and total body beat-down that is often felt for the rest of the day serves as a reminder of the work put in by the PAX that morning in The Gloom. The Blitz is always a powerful workout, and this morning, 22 of Raleigh’s toughest found out just how much power they could produce.
22 PAX with no FNGs including one visitor from down south (T-Bone) were off after a short disclaimer.
Warm-up:
Mosey down to the track for 20x SSH, 20x Good Morning, 20x Mountain Climber, 20x Standard Merkin
The Thang:
Kettle bell Tabata sets – 30s max effort, 15s rest. YHC preferred the accuracy of an interval timer app, but some PAX whined during the rest period saying “Mississippi counts” were preferred instead. Too bad (this was important later in the workout)
Tabata sets went as follows:
2 Handed Kettle Bell Swing x3
Goblet Squat x3
Recover on 400m around track
1 Handed Kettle Bell Snatch x3
Bent Row x3
Recover on 400m around track
Kettle Bell Overhead Shoulder Press x 3
Russian Twists (w/ bell) x3
Recover on 400m around track
Kettle Bell Curl x3
Skull Crusher x3
Mosey up the steps, drop all of the bells except for Cinderella’s 50lb-er for:
People’s chair passing 50lb bell (down and back twice)
Balls-to-the-wall: 10 count in cadence, move hands in 5 steps, 10 count in cadence, hands back out 5 steps, 10 count in cadence
Mary:
30x Flutter Kicks
30x LBC
6-inch leg hold for 5 count by each PAX, ending with a nice, slow, 5-MISSISSIPPI, just for MacGruber
Announcements:
The Arena Friday @ 2:20, run from Pullen @ 2:00, Countrywide is Q
Sir Walter Miler Friday, races start @ 8:30
Prayer Requests:
Cherie Berry’s mother-in-law as well as wife and daughter
ManRam’s foreign exchange student arriving this week
M Tony Robbins
Cherie Berry took us out with a strong word.
Solid work by all PAX this morning. As I mentioned before, kettle bell workouts are very powerful, but just how powerful are they? It’s easy to measure the energy (Power over a period of Time) of a given exercise in Joules, YHC’s namesake. To put it into perspective, here’s some oversimplified math:
Take an average kettle bell of 16kg (roughly 35 lbs.) The energy required to move the bell 2 meters (a generous estimate for a 2-handed swing) is about 300 Joules (16kg x 9.8m^2/s x 2m.) 300 Joules, not bad eh? Well, the average US home runs on about about 30kWH of energy per day, or 108,000,000 Joules of energy each day. So, 108,000,000 Joules / 300 Joules per swing = 360,000 kettle bell swings per day just to keep the lights on.
Better start swingin’!
