Some thoughts from a trainee……
“I was a typical cardio fanatic spending hours at a gym on the ellipitcal, treadmill or spinning and not getting the results I wanted. Fast forward to the summer of 2009 when I was introduced to Cast Iron Fitness. A life changing introduction and an eye opener. Workouts from Cast Iron Fitness are by far the best and hardest workouts I’ve ever done. What looks easy is really not but are always fun, fast and effective. Now I spend roughly an hour working out and gettting results. The workouts are a great combo of strength and cardio training. I workout 6x per week with nothing fancy, a few kettlebells, a slamball, a jump rope and my own bodyweight. Thanks to Cast Iron Fitness for making leaner, stronger, faster and in the best shape of my life.”
AMRAP
5 01 2010WARM-UP:
TGU X 10 EACH ARM
SWINGS 8 X 20
AMRAP 20 MINUTES:
PULL UPS X 5
DOUBLE UNDERS X 10
KB SWINGS X 15
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Categories : Exercises, Kettlebells
2 01 2010
AMRAP 15 MINUTES OF:
20 SWINGS
10 BURPEES
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Calories Burned Performing “Hard Style” RKC Kettlebell Swing
27 12 2009Two Handed Swings with 24kg Bell
35 seconds Work : 35 seconds rest
40 Work:Rest Cycles
Total Swings = 800
Total Volume = 42,400 lbs
Total Time = 52:45
Average Heart Rate 150 bpm
Total Calories Oxidized = 805 Calories
Calories Per Swing = 1
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Christmas wishes
25 12 2009merry Christmas to everyone and a wonderful day filled with joy.
Below is a little Xmas day workout if any want to give it a go.
25 of each:
Snatch r and l
Box jumps
Goblet squats
TRX push ups
Windmill r and l
TRX single arm row with twist
Swings
TRX hover plank knee ins
Clean and press r and l
TRX one foot elevated reverse lunge
Burpees
Matt Franco
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Tuesday Night Workout
21 12 2009Warm Up:
200 Swings in sets of 25 on the minute
5 one minute Plank Holds
50 Sit Ups
1 Minute of each:
Swings
Goblet Squats
Box Jumps
rest
Clean and Press rt
Clean and Press lt
Mountain Climbers
rest
Turkish Get Up rt
Turkish Get Up lt
Jumping Lunges
rest
Renegade Row rt
Renegade Row lt
Burpees
REPEAT two more times for a total of 36 minutes of work
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TRX: OUR NEWEST EXTREMELY EFFECTIVE PIECE OF EQUIPMENT
20 12 2009
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Stacked!!
18 12 2009Thursdays Class Was a Tough one…
WarmUp : 7 TGU each arm
150 Swings
Stack the Following:
Swings
Goblet Squat
Figure 8 to Hold
Box Jumps
Swings
Thruster R, L
Tactical Lunge
Box Jumps
Swings
Renegade Row R, L
Deck Squat Burpee Box Jumps
Everyone did an amazing job and it’s great to have everyone back from vacations and other commitments. Mike has offically moved up to the 24kg bell way to go brother the 32kg is in your near future. Chantal came to her second class and kicked butt as would be expected. Kimmie, Kathy, and Pam all worked as hard as they always do and their technique is getting better each and every time. Thank you all for coming and I will see you Saturday!! Stay tigt!
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BGI NORTH KETTLEBELLS
15 12 2009I had the pleasure of giving a 1.5 hour Kettlebell Seminar at BGI North on Sunday and it was a great time. Thanks to Tommy for allowing me the opportunity to come and discuss kettlebell technique and demonstrate how to implement them into a Workout. I plan on holding more of these at BGI North perhaps on a monthly basis and for a longer time period to get more technical in the movements. Thank you all for showing and I hope to see you all again in the near future.
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Monday
14 12 2009Three rounds:
Run 400
30 OHS – 115#
30 double unders
30 snatches – 24kg
Matt Franco
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