Above: Juggling the bells makes a workout fly by...How long before I throw that thing to the back of my head?
Below: My Lt showed me a new move. The partial get up, to side plank, which moves to the step over. I added the Dragon Snatch to up the ante. I'm going to practice this one, but a lighter weight next time!
Above here is a 115lb Barbell lift. It was my first day trying this stuff. Form could definitely use some work, but the strength and form comes from using the bells only. Don't try this without proper training as you will be destined for a shoulder injury.
Below: Here is a 135lb barbell lift with a spot for the balance on my shoulder. A true testament for the kettlebells. The most common weight I use for workouts is a 44lb and very rarely over a 53lb bell:
Here are some links to videos from our workout club. We will have instructional video coming soon.
Here is a segment that fit at five did on our firefighter workout group in south portland. Copy and past the below link in your tool bar:
http://www.wcsh6.com/video/default.aspx?bcrefid=1068043870#/Local/Early+morning+crash+sends+four+to+hospital/49383985001/49452227001/87398267001
Here is a good example of the TRX on fit at five:
http://www.wcsh6.com/news/health/fit_at_five/story.aspx?storyid=112759&catid=223
A bodyweight workout easily done in your living room. Copy and paste the below link:
http://www.wcsh6.com/video/default.aspx#/Fit+at+Five%3A+Post+Thanksgiving+workout/53259320001
These are some random videos with demonstrations for ropes and some other exercises:
Chris wanted a challenging exercise for a good finish:
http://www.youtube.com/watch?v=senR2K-nOws&NR=1
These are great for the core and shoulder mobility. Promote excellent muscular coordination. The Bells were a little light for this. Fixed parallel bars are ideal.
http://www.youtube.com/watch?v=1GWw5dly3-o&feature=related
Parallel Bars:
http://www.youtube.com/watch?v=8CVpyC_7iwc&feature=related
Jason on Tabatta Ropes:
http://www.youtube.com/watch?v=MA24aeYvKgk&feature=channel
Tim on the ropes
http://www.youtube.com/watch?v=4zu-MeTFoCA
Tim on the ropes 2:
http://www.youtube.com/watch?v=BBcWLTkLxqI
Jason on ropes:
http://www.youtube.com/watch?v=IPppaXDqs6U
Ryan rope example(was not on duty):
http://www.youtube.com/watch?v=u66NjqnTswY
Turkish Get up example. "Watching the weight" means keep your arm perpendicular to the floor at all times to protect your shoulder and maintain good posture:
http://www.youtube.com/watch?v=uk1Wm_iWHYk
Turkish Get up instruction:
http://www.youtube.com/watch?v=LSZnEt41b4I
Ryan timed burpees for the numbers:
http://www.youtube.com/watch?v=oxbwYjFQJkQ
Group Burpees:
http://www.youtube.com/watch?v=zCrFMjH-ifE
Lenny 53lb presses
http://www.youtube.com/watch?v=x0tUu_Oi_Xw
Timed Squats
http://www.youtube.com/watch?v=osRNcvlIzqs
Here is a recent 53lb 10min snatch test:
http://www.youtube.com/watch?v=579ZSoeBYIU
Check out the WCSH6 website and the Fit at Five story that Kelly LaBrecque did about our workout group. www.WCSH6.com
