Kicked off with Press for strength: 3-3-3-1

Tabata Love (and oh how they loved it)

• Kb Deadlifts
• Push ups
• Air Squats

30 second rest between exercises.

2 Rounds for time

• 400m Run
• 21 Burpees
• 400m Run

Mike's on the run!

*********************************************************************************************************

Not sure Hell Bells had an easier time?????

Snatch and Swing Practice

It’s that Tabata Love thing again!

Followed by -

800m Run – 30 Dips – 30 Swings – 30 Walking Lunges – 30 Burpees – 30 Sit ups – 800m Run

(maybe the variety was more enjoyable!)

A brisk, business-like warm-up preceded this evening’s activity.

Fight-gone-bad-alike

Each round consists of one minute of activity at each of the five stations. Three rounds with a one minute rest between.

• Push-press
• Hanging power clean
• Knees-to-elbows
• Burpees
• Jumping squats with a med ball

Y’know. Just like Fight Gone Bad.

Charles burpees

Mike and Mark squat jump

But of course it’s a Thursday, and that can only mean one thing: Sally’s Kettlebell Hell

This week had a birthday theme: Birthday ‘Bells in celebration of Sally’s b-day at the weekend.

Birthday Bells

Two rounds

• 150m run
• 15x kettlebell overhead squats
• 150m run
• 15x toes-to-bar

Pat, Rita, Lauri and Sandra act out a scene from Saturday Night Fever...with kettlebells.

Fun times in Bethnal Green!

Tonight’s crossfit challenge was the hero workout, Nate:

As many rounds as possible in 20mins of:

• 2x muscle-ups
• 4x handstand push-ups
• 8x kettlebell swings

Amelia, Temi and Mark swing kettlebells

And then at 1930, Sally kicked more butts with Kettlebell Heaven and Hell!

• 60x kettlebell swings
• 50x box jumps
• 40x goblet squats
• 30x pull-ups
• 20x ab mat sit-ups
• 10x kettlebell snatches
• 100′ walking lunge carrying a bumper plate overhead

Michelle kettlebell snatch

Sally may look like butter wouldn’t melt in her mouth, but on the basis of last night’s Kettlebell WOD one thing has become abundantly clear: she’s a hard task master!

From his position laying on his back post-WOD, Pete was heard to mutter, “I thought it would be easier…”

As many rounds as possible in 20 minutes

• 8 left arm kettlebell snatches
• 8 left arm kettlebell overhead squats
• 8 pull-ups
• 8 right arm kettlebell snatches
• 8 right arm kettlebell overhead squats

Don't be fooled...Sally'll kick your butt!

Johnny hits some kettlebell overhead squats

Crossfit London UK are delighted to announce a brand new class about to hit the weekly schedules…Kettlebell Hell!

Get this in your diary, starting the week after Valentines day.

Every Thursday 7.30pm at the Crossfit London UK, Blackboard Gym in Bethnal Green, the phenomenal Sally Dixey will lead a dedicated weekly kettlebell-based class.

[Edit: class is now available for booking]

Crossfit London UK: still offering the best in London kettlebells

Hit the Getting Started button to get booking.

Photo of Sally by DwikoArie

CrossFit London Kettlebell Masterclass, 1430-1730 April 16, 2011

With Sally Dixey and Philip Rolling

For more information on how to book a place on this course, click on “Getting Started“.

This unique Kettlebell masterclass will get you on top of the current Kettlebell fitness craze. We will teach you the essential skills you need  to both  kettlebell, and the bonus ability to bore your friends at parties with your new knowledge.

You can find out more by hitting the “Getting Started” button, or click here to go directly to our online booking system.

About Us

For over 5 years, Crossfit London has been teaching people just like you how to use Kettlebells.

We have taught  elite athletes, the police, soldiers, leading Personal trainers and recreational fitness centre users how to Swing, Snatch, Windmill and Turkish get up with this unique bit of kit, and now we are going to teach you too.

The unique thing about CrossFit London is that we only allow people to teach, who CAN TEACH i.e. know their stuff and can actually communicate. Our events are always supervised and led by great presenters.

Sally Dixey is a CrossFit Level 1 trainer and “the best female kettlebell instructor in London”

Philip Rolling is a Crossfit Level 1 certified trainer and Crossfit London Kettlebell Graduate. He’s also American (try not to hold it against him)

Free gift

Thanks for reading this far and (perhaps) thinking about coming to this event. To say “thank you” we’d like to offer you a free gift*.

The Crossfit London Kettlebell training guide

Just think: if this is what we give away for free, how good is the stuff we make you pay for?!**

CrossFit London Kettlebell Training Guide

Download Free Crossfit London UK Kettlebell Training Guide

*Yes, it’s really free. Download, print it out, share it with friends. Go wild. What? You didn’t believe us?

**Very good indeed. Come down and see!

If you are a member of the Register of exercise professionals at level 2 and above, this masterclass is worth 4 CPD points

REPS 4 CPD Points