North Country Kettlebells

North Country Kettlebell Updates Coming Soon!

2011-05-27T08:46:00.001-07:00

It has been far too long between posts. The past year has been spent working from various angles on many different projects but now the time has come to advance the NCK legacy into its next stage. Updates include:
-Website Redesign, to give a glimpse of our Training Program
-New Personal Training Options
-Kids Programs and Summer Camps
-Primitive Strength Training Intensives
-New Options for Businesses and Organizations to Utilize the Specialties of North Country Kettlebells.
-Collaborations/Demonstrations
-Special Offers
-And More...
Keep your eyes open, you ears up, and your schedule ready because North Country Kettlebells is bound to offer something right up your alley. I guarantee!

Daily Kettlebell Workout 6/15/10

2010-06-15T05:34:00.001-07:00

As Many Rounds As Possible in 15 Minutes

25 Double Under Jump Rope

15 Double KB Swings(24/16)

5 Double KB Lunges(24/16)

NCK Daily Workout 6/8/10

2010-06-08T03:28:00.000-07:00

6/8/10

Every Minute On The Minute for 20 Minutes

8 KB Swings(24/16)

8 Military Presses(24/16)

8 Med Ball Slams(20/14)

NCK Daily Workout 6/3/10

2010-06-03T09:59:00.000-07:00

6/3/10

4 Tobatas 1 of Each Exercise:

1 Legged Deadlift(24/16)

Pullover Crunches(24/16)

1 Handed Swings(24/16)

Burpees

NCK Daily Workout 5/25/10

2010-05-25T02:36:00.000-07:00

5/25/10

As Many Rounds As Possible In 15 Min

12 Step Walking Press(16/10)

20 KB Swings(16/10)

6 Tuck Jumps

NCK Daily Workout 5/24/10

2010-05-24T07:18:00.000-07:00

10,9,8,7,6,5,4,3,2,1

Military Press(24/12)

Conventional Deadlift(25% Max)

For Time

NCK Daily Workout 5/21/10

2010-05-21T09:11:00.000-07:00

5/21/10

Every Minute On The Minute For 15 Minutes

3 Burpee Sumo Deadlift High Pulls(24/16)

6 Alligator Push-ups

9 KB Swings(24/16)

NCK/CCF Hybrid WOD 5/20/10

2010-05-20T12:51:00.000-07:00

5/20/10

5 Rounds of:

20 KB High Pulls(24/16)

15 Weighted Side Steps(24/16)

10 TGU Punch + Crunch(16/12)

5 Pullover Crunches(24/12)

For Time

NCK/CCF Hybrid WOD 5/18/10

2010-05-18T03:35:00.000-07:00

5/18/10

As Many Rounds As Possible In 20 Minutes

3 Burpees

10 One Handed Swings(24/12)

6 Forward Lunge(24/12)

6 Military Presses(24/12)

NCK/CCF Hybrid WOD 5/17/10

2010-05-17T07:16:00.000-07:00

5/17/10

3 Rounds of 1 min of:

Burpee-Thuster Dash(24/16)

KB Railroad Swings(24/16)

Walk-over-Carry(24/16)

Standing Side to Sides(70/55)

Balance Board Stand

Rest

Confusing, yeah I could see that. The props that you need are:

- 3 Kettlebells( or a central point to put 1) - 3 Cones
- 2 Balance Beams(RR Tracks) - 1 Incline/Decline Setup(boxes or a hill)
- 1 Olympic Bar and a corner - 1 Indo-Board

* BT Dash: Set up cones 3 to 5 yards apart w/ KB at one end; start w/ a Burpee, figure-eight dash between cones, perform 1 Thruster, back pedal back to perform 1 Burpee.

RR Swings: Set up balance beams like train tracks, stand on tracks and perform KB Swings, 1 Hand 2 Hand or Double KB

WOC: Set up incline/decline, hold KB in front and walk up incline and down decline, turn around and repeat

SS2S: Place one end of an Olympic bar in a corner, weight the other end, hold at hip height and pivot the bar from one hip to the other lifting the bar as high as you'd like; be sure to also pivot your feet with this movement!

BalBoard Stand: Stand on Indo-Board, keeping it as level as you can , use doorway or other crutch if you can't maintain the balance in a clean fashion; no flopping back and forth.

** Longest WOD Post Yet! Enjoy!

NCK/CCF Hybrid WOD 5/14/10

2010-05-14T08:54:00.000-07:00

WOD 5/14/10

50 40 30 20 10

KB Thruster(24/12)

Sit Ups

Around The Worlds(24/12)

For Time

Enjoy the weekend! ROOTS School Tracking and Awareness

NCK/CCF Hybrid WOD 5/13/10

2010-05-13T14:12:00.000-07:00

5/13/10

As Many Rounds As Possible in 10 Minutes

10 Double KB Swings(24/12)

5 Burpees

* If you go lighter than 24kg than this one is fairly mellow. Enjoy!

NCK/CCF Hybrid WOD 5/11/10

2010-05-11T03:35:00.001-07:00

WOD 5/11/10

26 Mountain Climbers

16 Wall Balls(20/14)

10 Sumo Deadlift High Pull(24/16)

6 Burpee Push Press(24/12)

NCK/CCF Hybrid WOD 5/10/10

2010-05-10T17:52:00.000-07:00

WOD 5/10/10

Every Minute On The Minute for 20 Minutes

5 Hot Potatoes(20/12)

10 Two Handed Swings(24/16)

5 Goblet Squats(24/16)

Days Without Hybrid WOD Posts

2010-05-08T16:02:00.000-07:00

This week I missed a couple of WOD posts, a lot of running around kept me away from the keyboard but I thought that it would be good if I still posted the workouts that we did for anybody who checks this blog regularly. So here are the Hybrid WODs for 5/6/10 and 5/7/10:

WOD 5/6/10

3 Rounds of 1 Minute of Each:

Double KB High Pulls(20/12)

Medicine Ball Slams(20/14)

Jumping Pull-Throughs

Clean and Squat(24/16)

Renegade Rows(16/10)

Rest

*Count the number of repetitions cumulatively as you move from drill to drill and record the total number at the rest period for each round. Start each round at 0.

WOD 5/7/10

Every Minute On The Minute for 15 Min

10 Yard Farmers Carry x2(24/16)

10 Two-Handed Swings(24/16)

10 Yard Lateral Shuffle x4

*Perform this sequence at the top of each minute and rest for the remainder, until the top of the next minute.

Enjoy!

NCK/CCF Hybrid WOD 5/5/10

2010-05-05T04:54:00.000-07:00

WOD 5/5/10

5 Rounds

20 Box Jumps(24/20)

20 Two Handed Swings(24/12)

20 Lateral Shuffle Touches

20 Military Presses(24/12)

For Time

*Lateral Shuffle- Set up two cones to shuffle between. Each time you touch a cone that's a repetition. Enjoy!

First NCK Video Shot by Mocean365

2010-05-04T14:36:00.000-07:00

North Country Kettlebells-The Art of the Kettlebell Vol#1 from Mocean365 Media Production on Vimeo.

NCK/CCF Hybrid WOD 5/4/10

2010-05-04T03:49:00.000-07:00

WOD 5/4/10

25 Burpees

25 Clean + Squat(24/12)

25 Weighted Side Steps(24/12)

25 KB Snatches(24/12)

For Time

NCK/CCF Hybrid WOD 4/30/10

2010-04-30T10:55:00.000-07:00

WOD 4/30/10

10 Rounds For Time

15 Heavy KB Swings(32/20)

10 Sumo Deadlift High Pulls(24/16)

5 Box Jumps(24/20)

NCK/CCF Hybrid WOD 4/29/10

2010-04-29T09:09:00.001-07:00

WOD 4/29/10
3 Rounds
KB Bear Crawl(24/16)
Swing Wheel w/ various weights
1 Turkish Get-Up Each Side(16/12)
For Time

NCK/CCF Hybrid WOD 4/29/10

2010-04-29T09:09:00.000-07:00

WOD 4/29/10
3 Rounds
KB Bear Crawl(24/16)
Swing Wheel w/ various weights
1 Turkish Get-Up Each Side(16/12)
For Time

NCK/CCF Hybrid WOD 4/27/10

2010-04-26T05:21:00.000-07:00

WOD 4/27/10

3 Rounds

1 Min of Each

KB Halos(16/12)

Butts-Up Squats(20/16)

One-Hand Swing(16/12)

Hot Potatoes(16/12)

Crush-Grip Circles(16/12)

Rest

NCK/CCF Hybrid WOD 4/23/10

2010-04-23T06:16:00.000-07:00

WOD 4/23/10

"Double Trouble"

As Many Rounds As Possible in 15 Minutes

25 Double Unders

15 Double KB Swings (24/12)

5 Double KB Lunges(24/12)

NCK/CCF Hybrid WOD 4/22/10

2010-04-22T03:48:00.000-07:00

WOD 4/22/10

5 Rounds

20 Military Presses(24/12)

20 "Railroad" KB Swings(24/16)

For Time

A "Railroad Swing" is simply a KB swing done standing on two balance boards; railroad tracks.

NCK/CCF Hybrid WOD 4/21/10

2010-04-21T02:35:00.000-07:00

WOD 4/21/10

10,9,8,7,6,5,4,3,2,1

1,2,3,4,5,6,7,8,9,10

KB Snatches(24/12)

For Time

NCK/CCF Hybrid WOD 4/20/10

2010-04-20T03:37:00.001-07:00

WOD 4/20/10

Every Minute On The Minute For 20 Minutes

8 KB Swings(24/16)

8(4x4)KB Presses(24/12)

8 Ball Slams(20/14)

If you're unable to maintain the 888 count then go to 777, 666, 555, etc. Good Luck!

Replace Ball Slams with "CGCs" if you don't have access to a medicine ball.

NCK/CCF Hybrid WOD 4/19/10

2010-04-19T03:45:00.000-07:00

WOD 4/19/10

As Many Rounds As Possible in 15 Minutes

10 Push Presses(24/16)5 on each side

5 Burpee Pull-ups

NCK/CCF Hybrid WOD 4/16/10

2010-04-16T06:06:00.000-07:00

WOD 4/16/10

5 Rounds

10 Punch+Crunch(16/10)

10 One-Handed Swings(16/10)

10 Punch+Crunch(16/10)

10 One-Handed Swings(16/10)

10 Goblet Squats(20/12)

For Time

Great Workout for strengthening the Turkish Get-Up. P+C and Swing on one side then switch sides and do it again. Enjoy and have a great weekend.

NCK/CCF Hybrid WOD 4/15/10

2010-04-15T07:00:00.000-07:00

WOD 4/15/10

Hand-2-Hand Kettlebell

10,9,8,7,6,5,4,3,2,1

Around The Worlds (24/12)

Figure 8 Lunges (24/12)

KB Swing Hand Switch (24/12)

For Time

10 of each, then 9 of each, then 8 etc.

NCK/CCF WOD 4/14/10

2010-04-14T04:53:00.000-07:00

WOD 4/14/10

As Many Rounds As Possible in 15 Minutes

15 Two-Handed KB Swings (24/16)

5 Burpees

Last Seen 3/12/10

NCK/CCF Hybrid WOD 4/13/10

2010-04-13T01:37:00.000-07:00

WOD 4-13-10

5 Rounds

10 KB Halos (20/12)

10 “Crush Grip Circles” (20/12)

10 Standing Hot Potatoes (20/12)

10 Bottoms-up Squats (20/12)

10 Box Jumps (24"/20")

10 Side Hurdle Hops

For Time

NCK/CCF Hybrid WOD Monday 4/12/10

2010-04-12T06:23:00.000-07:00

WOD 4/12/10

25 Burpees

25 Military Press or Push Press each arm (24/12)

25 Clean+Squat each side (24/12)

25 KB Snatch or DB Snatch each side (24/12)

For Time

Switch sides as many times as necessary to maintain proper form!

North Country Kettlebells at The Confluence

2010-04-12T06:04:00.000-07:00

Some time ago it was announced that NCK would be partnering up with Confluence CrossFit Gym to bring hybrid KB/CF workouts to Central Vermont. These hybrid workouts are designed after the CrossFit model with a focus on RKC technique and are meant to be short, sweet, and intense; average time per workout being between 8 and 30 minutes. Since our partnership, we have done well to make training more accessible to and affordable for people who are interested in functional movement fitness, and I am happy to say that people are seeing absolute fitness results; myself and the other trainers included. This post is to announce that from now on I will be posting the NCK/CCF Hybrid work out of day(WOD) on this blog, although hybrid classes only happen four days a week I will do my best to post a WOD on the "off days" as well. Please note that for the Tuesday 5:30am class the workout will either be posted the night before or in the morning possibly after we run the class, so if you plan to attend Tuesdays class and want to see what we're doing make sure that you know the correct date of the WOD post that you're reading to avoid surprises. And for now, check out the WOD for today, 4/12/10

Kettlebells For The Beginner

2010-03-02T03:39:00.000-08:00

Training with Russian Kettlebells can be a fun, invigorating, and challenging experience. For hundreds of years now men and women, young, old, and in between, have found their way to the KB and developed a life long relationship with the device. Fitness IS a skill. Like any other skill the first few experiences can feel awkward and unfamiliar but with persistence over time the skill will develop as will the practitioners relationship to whatever it is they are focusing on; from flintknapping to front squats, you have to actively practice in order to be proficient. As for the beginner, this means that you must have the clear understanding that your technique will get better, the exercises will feel natural, and you won't always have to keep a list of form specifics on your mind while simultaneously trying to keep count of repetitions; as long as your focus is on gaining a better understanding of each lift you will pick it right up. This is true with all skills, if you don't add drive to the equation then you can't expect to get too far beyond the start before you plateau, put that one down, and move on to the next thing to continue the cycle. This is probably true in fitness practices more than in any other field; understandably, seeing as how there are probably enough "new wave" exercise machines in this world to fill a mall. If you find some thing that you like then you'll stick with it but as soon as it gets boring it's "on to the next thing". The dilemma in this way of thinking is that, no matter how bad at them you are initially, you have to do KB swings if you want to learn how to swing a KB, you have to deadlift weight if you want to be proficient at the deadlift, and you have to ride an actual bicycle if you want to get better at that too; in order to possess a skill, wholeheartedly, you have to put in the nose-to -the-ground “dirt time”. In order to reach a desired level of fitness, you have to be ready to push through feelings of doubt about your ability and focus on your potential to perform at that level which you desire.

As for the Kettlebell beginner, there is not much that is more awkward than gripping an iron handle that is attached to a 16kg, or 6kg, iron ball that is resting on the back of your hand, wrist, and forearm; all while laying on your back, arm extended upward, with the intention to stand up and then lay back down, all for the first time in your life. At the same time, there is not much that is more gratifying than realizing that you understand the specifics behind your ability to perform such an act, as proficiently as you could dice an onion, or jump start a car battery, or tie your shoes; all of which had their own intimidating factors when first approached. Kettlebell lifting is not just for hulks, in fact there are thousands who would put that notion to rest if you believe it, people who may have at one point been in a pair of shoes similar to your own. Absolute Fitness is not just for athletes and elites, you could build fitness lifting and putting down your computer if you did it with that goal in mind and the correct compression techniques. Even without any tools except for the right information, you could practice your fitness skills everyday. If you desire an increased level of fitness then seek it out and do everything necessary to pursue it. Find a teacher who knows about the device that they are telling you to use and train with them for as long as you need to. Find other people who are in similar boats as you and cross-motivate, and for your sake stick with it, even if it's just you and a hill you run up and down. My suggestion would be using something that has survived centuries not some thing that will burn out before you do or become obsolete in five years.