SWINGSISTA WOD Tuesday 21.08.12

MORNING!! Anyone else getting bitten to DEATH by a new breed of Mosquitos??? What ARE they?? I have spent most of my life being the smug bird who never got bitten!! NOW, I am being eaten alive by things that leave HUGE holes on your body!! And they HURT!! Daggnamit!


Anyhoooo, today's challenge is a Time Trial..

Get your timer, and your favourite Kettlebell.

Time yourself doing 300 x dbl Handed kettlebell swings. Post your time :O)

If you have time go for a power walk, or a 5 k run straight afterwards.

Muchos love,


Charlie x

SWINGSISTA TUES WOD 14.08.12

Hey guys, hope you are all GOOD!! Today we will focus on technique for some of those trickier moves ;)

Please set your timer for 3 min rounds - 1 min rest.. x 6.  Repeat if you want to ..

1. TGU L 

2.  Windmill L  (Double Windmill if you have two Kettlebells) 

3.  TGU R

4. Windmill R

5. Skipping

6. 10  x Heavy swings + 10 Burpees


See ya'll tomorrow,

C+L x

SWINGSISTA WOD THURSDAY 09.08.12

hey hey swingsistas :O)  Today, we have the honour of providing a work-out by the lovely Jen Sinkler (Survival of the Fittest) who actually did this Kettlebell work-out for Marianne Kane of MyOMyTV

It was such a goodie, that I thought I would post it here, and with their permission... Here it is :O)

http://www.youtube.com/watch?feature=player_embedded&v=Wqqm-wzalMg


I particularly love the Kettlebell snatch lunges ...

Off to do this now..

Ciao Charlie and Liz xxx

SATURDAYSWINGSISTA WOD :) 28.07.12

MORRRRNING :O) Happy Saturday to you tweeps, I'm feeling a tad tired this morning as I waited up to see who lit the Olympic Torch last night! How did YOU find the Olympic ceremony?


I am doing the Spartan Race tomorrow in Cambridge with a whole load of Cambridge Bootcamp ladies, so in honour of that, here is your WOD "SPARTAN 300"

COMPLETE THE DESIGNATED NUMBER OF REPS PER EXERCISE AS FAST AS YOU CAN!


50 X Kettlebell Swings
50 x Goblet Squat
50 x Burpee's
50 x Mountain Climbers (option hands on KB)
25 x Snatch L
25 x Snatch R
25 x Coffin Sit-up
25 x Static Inchworm to press-up 


Post your times and let us know how you get on.


Have a great day, C+L xxx