Kettlebells in Ballarat

Posted on: Sunday October 31, 2010

I didn’t get to go for a ride today, but I did get to throw a kettlebell (24kg) around.

2:00 Cleans (alt. hands)
5 burpees
2:00 Long cycle C&J (alt. hands)
10 burpees
2:00 Snatch (alt. hands)
5 burpees
20 Two-handed swings
10 One-handed swings each side
1:00 One legged deadlift each side
2:00 Plank
20 Push-ups

2 Responses to "Kettlebells in Ballarat"

Sounds like a good workout !!, I am wondering how many people around the Ballarat area train with kettlebells, I do myself and think that it would be good if there was a few of us who got together for a workout and share Ideas and what not, get back to me If your interested.



I’m no longer in Ballarat unfortunately, but there are most certainly others up there. Have you tried calling the local gyms and asking if they run KB classes? Otherwise you could try finding people here: http://www.kettlebells.com.au/forum/

Best of luck with the training!

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October 2010

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg


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