Monday, October 10, 2016

1HLC - Oct 22 at Noon

Remember, on Saturday, October 22nd at 12:00 we'll joining the Orange Kettlebell Club and hopefully 1000 other lifters around the world for the One Hour Long Cycle. Come in early, get warmed up, and at noon we'll start an hour of long cycle without putting the bell down.  You choose the weight and if you're doing singles or doubles.  You are allowed to participate as a team of 5 that rotates every 2:00, so everyone of all skill levels is able to join in.

The 1HLC event is a charity event, and this year they chose the National Multiple Sclerosis Society (I have a whole diet-and-MS post cued up for later...). We were supposed to have a site for donations, but that doesn't seem to be working right now.  We'll get that out to you when it's back up.

This is open to everyone who loves kettlebells. You don't need to be a member of the gym to participate.  If you found this page while looking for a place to do the 1HLC, all you need to do is create an account with us and sign our waiver (which will get emailed to you when you create the account), and you're welcome to participate.

We hope to have some Suerte Tequila on hand, and we'll make some Norcal Margaritas to enjoy afterwards.



Workout

squat 3x5
2 KB C&J each side (2s pause at top) between sets

then

5 rounds for sense of urgency:
5 OHS
5 box jumps
sprint to the stop sign and back



Endurance Option

accumulate 15 squats at 5RM
2 KB C&J each side (2s pause at top) between sets

then/or

7 rounds below AeroMAX:
5 OHS
jog to the red door and back



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