tag:blogger.com,1999:blog-46958686971848663022011-09-15T03:25:32.529+09:00For more info: okinawa.k.c@gmail.comO.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.comBlogger191100tag:blogger.com,1999:blog-4695868697184866302.post-35493507958060031932010-12-18T02:51:00.003+09:002010-12-18T02:57:09.285+09:00I took a break from, well pretty much everything. I will start up with the traditional gatherings after the new year. The days will either be Saturdays or Sundays, depending on the wife's work schedule. Stay tuned for the update.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-3549350795806003193?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-73204383040372349012010-09-30T08:17:00.003+09:002010-09-30T08:27:54.808+09:00Well I got on the scale this morning and I have lost 7kg in 1 1/2 months.<br />Pretty good, IMHO. (for those that don't know, 1 kg is 2.2 lbs) = 15.4 lbs gone.<br /><br />Todays workout<br />Met-con: The "erg" (conceot 2 rower)<br />Goal: 4500 meters<br /><br />then<br /><br />3 x 15 abmat situps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-7320438304037234901?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com2tag:blogger.com,1999:blog-4695868697184866302.post-68972357161308357202010-09-29T10:37:00.004+09:002010-09-29T13:33:28.718+09:00<span style="font-size:130%;color:#ff0000;">A.M. workout</span><br /><br />21-15-9<br /><br />21 reps Deadlift @185<br />200 meter sprint<br />15 ring rows<br /><br />15 reps Deadlift @185<br />200 meter sprint<br />15 ring rows<br /><br />9 reps Deadlift @185<br />200 meter sprints<br />9 ring rows<br /><br />stretch<br /><br /><span style="color:#ff0000;"><strong><span style="font-size:130%;">P.M. workout</span></strong><br /></span><br />21-15-9<br /><br />21 reps KB squat press @ 2 x 16kg<br />400 meter run<br /><br />15 reps KB squat press @ 2 x 16kg<br />400 meter run<br /><br />9 reps KB squat press @ 2 x 16kg<br />400 meter run<br /><br />2 x 15 abmat sit ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-6897235716130835720?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-88818474345485747562010-09-29T10:35:00.001+09:002010-09-29T10:37:15.965+09:00Warm up<br /><br />4000 meter row<br />Increments 0f 1000 meters<br />Stretch in between<br /><br />3x 15 abmat situps<br /><br />stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-8881847434548574756?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-42960560538623834962010-09-27T15:42:00.003+09:002010-09-27T15:45:06.652+09:00Warm-up<br /><br />21 reps, BB Push press @ 95 lbs<br />400 meter run<br /><br />15 reps, BB Push press @ 95 lbs<br />400 meter run<br /><br />9 reps, BB push press @ 95lbs<br />400 meter run<br /><br />3X 15 ab mat sit ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-4296056053862383496?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-44637748087761093972010-09-27T15:39:00.002+09:002010-09-27T15:42:17.813+09:00Met-con (<span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">metabolic</span> conditioning) day<br /><br />Warm up<br /><br />Row 100 meters<br />30 KB swings @ 24kg<br /><br />Row 1000 meters<br />30 KB swings @ 24kg<br /><br />Row 1000 meters<br />30 KB swings @ 24kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-4463774808776109397?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-28214917964924066452010-09-22T10:54:00.004+09:002010-09-22T13:37:43.805+09:00I decided to do a work out called "Fran" from the Crossfit website.<br /><br />Instead of using a BBs I used KBs.<br /><br />Reps: 21-15-9<br /><br />Thrusters (Squat presses) Double KB @ 16kg<br />Pull ups, assisted. ( no pull-up bar, used a set of rings for invert rows)<br /><br />21 Thrusters<br />21 Ring Rows<br />400 meter run<br /><br />15 Thrusters<br />15 ring rows<br />400 meter run<br /><br />9 thrusters<br />9 ring rows<br />No run<br /><br />3X15 abmat situps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-2821491796492406645?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-50758333695434151902010-09-20T13:42:00.001+09:002010-09-20T13:44:29.883+09:0021 reps deadlift @ 155 lbs<br />400-500 meter run<br /><br />15 reps deadlift @ 175 lbs<br />400-500 meter run<br /><br />9 reps deadlift @ 185 lbs<br />400-500 meter run<br /><br />3X30 abmat situps, full range of motion<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-5075833369543415190?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-56270797195235974772010-09-17T13:38:00.006+09:002010-09-17T13:47:59.969+09:00<span style="font-family:arial;"><strong>15 reps Push press with double 24kg K.B.<br />20 reps, back extentions<br /><br />12 reps Push press w/ dbl 24 kg K.B.<br />30 reps, back extentions<br /><br />9 rep push press 5 reps w/ dbl 24kg K.B. last 4 reps w/ dbl 16kg K.B.<br />35 reps, back extentions<br /><br />800 meter run</strong></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-5627079719523597477?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-58088170765380311712010-09-13T10:39:00.003+09:002010-09-13T10:44:33.034+09:00Lunchtime workout<br /><br />15 reps Dead lift @ 155 lbs <br />400 meter run<br /><br />12 reps Dead lift @ 175 lbs<br />400 meter run<br /><br />9 reps Dead lift @ 185 lbs<br />400 meter run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-5808817076538031171?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-25261026128583875612010-09-10T08:53:00.002+09:002010-09-10T08:56:01.427+09:00Work out:<br /><br />15 reps front squat @ 135 lbs<br />400 meter run<br />50 KB swings @ 32 kg<br /><br />12 reps front squat @ 165 lbs<br />400 meter run<br />40 KB swings @ 32 kg<br /><br />9 reps front squat @ 185 lbs<br />400 meter run<br />30 KB swings @ 24 kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-2526102612858387561?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-86799352122117386652010-09-09T14:36:00.002+09:002010-09-09T14:38:28.666+09:00<span style="font-family:arial;font-size:180%;color:#ff0000;">REST DAY.</span><br />I have done several sets of pull-ups and dips. We will just call this "active rest".<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-8679935212211738665?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-23589349946433382222010-09-08T17:52:00.002+09:002010-09-08T17:55:43.342+09:00Work out<div><br /></div><div>15 reps Push Press @ 65 lbs</div><div>20 KB Swings @ 32 KG</div><div>5 assisted pull-ups</div><div><br /></div><div>12 reps Push Press @ 85 lbs</div><div>30 KB Swings @ 32 KG</div><div>5 assisted pull-ups</div><div><br /></div><div>9 reps Push Press @ 95 lbs</div><div>40 KB swings @ 24 KG</div><div>5 assisted pull-ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-2358934994643338222?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-5407348091575338442010-09-08T17:48:00.003+09:002010-09-08T17:56:17.769+09:00Here is my workout for Tuesday, Sept 07.<div><br /></div><div>15 reps- Deadlift @ 135 lbs</div><div>400 meter run</div><div>30 KB Swings @ 32 kg</div><div><br /></div><div>12 reps- Deadlift @ 155 lbs</div><div>400 meter run</div><div>40 KB Swings @ 24 kg</div><div><br /></div><div>9 reps Deadlift @ 175 lbs</div><div>400 meter run</div><div>50 KB Swings @ 24 kg</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-540734809157533844?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-48860807322099325882010-04-05T17:23:00.002+09:002010-04-05T17:32:52.357+09:00Sorry to everyone for the really late post. The past few months have been super crazy. I have been sick off and on for about 4 months, the wife has been under a lot of work stress and the child has just started the terrible twos and he isn't even two yet, my over achiever.<div><br /></div><div>Just ordered two 16kg Pro-grade KB for LCCP, LCS, Jerks and snatches.</div><div>Still using the 24kg for power and strength training however I have added another 24kg for the first few sets.</div><div><br /></div><div>Slowly integrated double 24kg kb work into my routine.</div><div><br /></div><div>I have been bombarded with fitness equipment that I have seemed to lose a focused direction. So I have narrowed my equipment to these items.</div><div>Obviously KBs</div><div>TRX</div><div>Sand Bag</div><div>Jump Rope</div><div>Bicycle</div><div><br /></div><div>I occasionally go to the gym on the military base to use the barbell but most of the work is with the items above.</div><div> I have been thinking about buying some rings specifically to perform an exercise called the muscle up. That is a cross of a pull up and a dip in one motion.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-4886080732209932588?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com1tag:blogger.com,1999:blog-4695868697184866302.post-86066902833413076102009-11-08T12:24:00.002+09:002009-11-08T12:28:30.220+09:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_y1ME31M-jyg/SvY6osumBNI/AAAAAAAAAFY/pQSXm76BIro/s1600-h/IMG_2506.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_y1ME31M-jyg/SvY6osumBNI/AAAAAAAAAFY/pQSXm76BIro/s320/IMG_2506.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5401569273953256658" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_y1ME31M-jyg/SvY6oYDzxAI/AAAAAAAAAFQ/rLa8-Fl4FQQ/s1600-h/IMG_2501.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_y1ME31M-jyg/SvY6oYDzxAI/AAAAAAAAAFQ/rLa8-Fl4FQQ/s320/IMG_2501.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5401569268405093378" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_y1ME31M-jyg/SvY6oGTR1qI/AAAAAAAAAFI/X2AcWhCnvE8/s1600-h/IMG_2499.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_y1ME31M-jyg/SvY6oGTR1qI/AAAAAAAAAFI/X2AcWhCnvE8/s320/IMG_2499.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5401569263638140578" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_y1ME31M-jyg/SvY6n25Pq2I/AAAAAAAAAFA/9bIv9cANids/s1600-h/IMG_2503.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_y1ME31M-jyg/SvY6n25Pq2I/AAAAAAAAAFA/9bIv9cANids/s320/IMG_2503.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5401569259502414690" /></a><br />The OKC got together again and my wife decided to work out with us.<div>My son got in on the act as well<div><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-8606690283341307610?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com1tag:blogger.com,1999:blog-4695868697184866302.post-39906941090414633392009-10-23T11:52:00.002+09:002009-10-23T11:53:40.737+09:00Look at this video, these women ROCK!<br /><a href="http://icechamber.com/blog/2009/09/23/kettlebells-on-live-tv-view-from-the-bay/">http://icechamber.com/blog/2009/09/23/kettlebells-on-live-tv-view-from-the-bay/</a><br /><br />These women have a life outside the gym and they still make the time to be CHAMPIONS.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-3990694109041463339?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-24988195256096596242009-10-23T07:06:00.003+09:002009-10-23T07:22:33.155+09:00I just recently built a speed sled, drag sled, or whatever you want to call it.<br />I used a wheelbarrow bucket, a couple of eye bolts, rope and climbing clips. I had an old harness that never really got used so no it has a <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">purpose</span>.<br />I loaded up the sled yesterday and dang it worked great.<br /><br />I would like to add a little something about a particular lift I enjoy, the bent press. This move is great helping someone to understand "fire off the lat".<br />Works the oblique muscles, shoulder and your LATS. Old time strong men did this move as a feat of strength in shows and such by using a barbell and some weight. Now, you don't need a lot of weight to reap the benefits of this move so go slow and controlled. This is not a dynamic or explosive lift.<br />Look this move up online and try it out. This video explains the difference between the side press and the bent press, check it out.<br /><a href="http://www.liftkettlebells.com/Videos/Video-Player/VideoId/52/Mastering-The-Kettlebell-Side--Bent-Press.aspx">http://www.liftkettlebells.com/Videos/Video-Player/VideoId/52/Mastering-The-Kettlebell-Side--Bent-Press.aspx</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-2498819525609659624?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com0tag:blogger.com,1999:blog-4695868697184866302.post-52260275935269018812009-10-22T11:00:00.002+09:002009-10-22T11:05:24.965+09:00Hello everyone (if anyone reads these posts)<br /><br />I have drifted away from this site and I regret that. This site is for me, people that are in the club or anyone who is interested in learning about Kettle bells or fitness in general.<br /><br />I started this club to bring KBs to Okinawa, with some success, and also to talk about different modalities in fitness.<br />The main focus here is <strong><span style="font-size:130%;">KETTLEBELLS</span></strong>. I will post other comments and/ or training that I do with other equipment I have bought or have made.<br /><br />All comments and questions are more than welcome.<br /><br />Scott Banks<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4695868697184866302-5226027593526901881?l=okinawakettlebellclub.blogspot.com' alt='' /></div>O.K.C.http://www.blogger.com/profile/16991447250067460571noreply@blogger.com2