Kettle bell Leader Board
 
Welcome to the Leader Board, where practitioners of skill based movement, strength, co-ordination & stamina are able to challenge and thus be challenged by all who wish to pursue fitness excellence.  

    

 W.O. Leader Board 

   

   

Categories
 

(1) Neophyte 

1. a beginner or novice: He's a neophyte at chess. 

2. a person newly converted to a belief, as a heathen, heretic, or nonbeliever; proselyte. 

3. a good place to start if you're new to Kettle Bell training. 

   

(2) Middling  

1. of middle, medium, or moderate size, degree, or quality 

2. of, relating to, or being a middle class 

3. Somewhere to aim for as a beginner or return back to if the athlete within needs to recover, if only for a little while. 

   

   

 (3) Athlete 

1. a person trained to compete in sports or exercises involving physical strength, speed, or endurance. 

2. a person who has a natural aptitude for physical activities. 

3. This is where the blood meets the tears, now you're playing with the big boys and girls. 
 
 
   
 
K.B. Lunge Ladder

For Time 

 x3 rounds of 3 sets of overhead(O.H), high rack(H.R), and hanging lunges lunges. 
 For full R.O.M. knee must touch ground every rep. For Overhead position, arms must be locked out over head. High rack position, the kettlebells are held to the sternum/collarbone. Hanging position, the Kettlebells are held by the sides.
Neophyte  Middling 

Athlete

(O.H) 8 kg 10 L/R

(H.R) 12 kg 10 L/R

(Hang) 16 kg 10 L/R

(O.H) 12 kg 10 L/R

(H.R) 16 kg 10 L/R

(Hang) 20 kg 10 L/R 

(O.H) 16 kg 10 L/R

(H.R) 20 kg 10 L/R

(Hang) 24 kg 10 L/R
   x3
 
Neophyte Middling Athlete
Name R.C. Time  Name  R.C  Time  Name  R.C  Time 
Duncan  K 8:46            
Gaynor  D 10:19            
Kerrie  G 10:35             
Michael B    G 26:49             
                 
                 
                 
                 
                 
                 
 
 

Uni Lateral K.B. Front Squats 

For Time 

 x5 rounds of 1 arm K.B. Front Squats.  

Full R.O.M. is achieved when the femur becomes parallel to the floor or lower. You'll be performing reps for both Left and Right side for each allotted weight.  
Neophyte    Middling     Athlete

  8kg 6/6 
 12kg 4/4 
 16kg 2/2  

 

 12kg 7/7  
 16kg 5/5  
 20kg 3/3

 

 16kg 8/8  
 20kg 6/6  
 24kg 4/4

 
   x5
 
Neophyte  Middling Athlete
Name R.C Time Name R.C Time Name R.C Time 
Gaynor  D  5:25  Duncan  P  4:42  Duncan  P  7:56 
Sasha  D  5:28  Paul  C  5:28  Paul  C  8:01 
Kerrie  P  5:56  Chris  P 6:20 Chris  P  9:16 
Marilyn  D  6:44  Bel   D  7:11  Karim  D  14:01 
Merilyn  D  7:11  Shaun  D  9:58       
                 
                 
                 
                 
                 



 
   

  K.B. Swing Ladder 

For Time 

 x3 rounds of K.B. Swings. Mostly single arm except for the last round of each set which is a double arm swing  

Full R.O.M. will require a head high swing for each rep and every rep including your first rep. 
Neophyte   Middling  Athlete 
8kg 15/15 
12kg  12/12 
16kg 8/8 
(D)20kg 15  		   12kg 20/20 
 16kg 15/15  
 20kg 10/10 
  (D)24kg 20  		   16kg 20/20  
 20kg 15/15 
 24kg 10/10 
  (D)28kg 20  
   x3
 
Neophyte    Middling  Athlete
Name R.C Time Name R.C  Time  Name  R.C  Time 
Bel M  D  8:45  Paul  D  9:54       
Doc  K 10:53  Duncan  P 10:42      
Christine  K  13:57             
Bev  K 15:26             
                 
                 
                 
                 
                 
                 

 
   

   

K.B Clean & Press 

For Time 

 1 round of Clean & Presses.  

Full R.O.M. means full lock out if the elbow above your scapula. You'll be performing reps for both Left and Right side for each allotted weight.  
 
Neophyte  Middling  Athlete 
 8 kg 16 kg  24 kg 

10/10 
  

15/15 
 20/20 
 25/25  

Neophyte    Middling  Athlete
Name R.C Time Name R.C  Time  Name  R.C  Time 
Gaynor  D  7:31  Duncan  P 7:59      
Merrilyn   D  8:12  Adam  P  9:04       
                 
                 
                 
                 
                 
                 
                 
                 

 
   
K.B Clean & Press (Super Enduro) 

For Time 

 x15 rounds of K.B Clean & Presses.  

Full R.O.M. performing reps for both Left and Right side for each allotted weight. Arms must reach full lock out above your scapula.  
Neophyte  Middling  Athlete 
  8kg 5/5 
 10kg 4/4  
 12kg 3/3 
 16kg 2/2 		  12kg 5/5  
 16kg 4/4  
 20kg 3/3 
 24kg 2/2  		   16kg 5/5  
 20kg 4/4  
 24kg 3/3 
 28kg 2/2
    x15
  

   
Neophyte    Middling  Athlete
Name R.C Time Name R.C  Time  Name  R.C  Time 
            Nev  P  31:08 
                 
                 
                 
                 
                 
                 
                 
                 
                 


   

K.B Mill Press 

For Time 

 1 round of 100 Military Presses. (Aka Strict Press)  

Full R.O.M. means full lock out of the elbow above your scapula. No movement of the legs or ankles is used. You'll be performing reps for both Left and Right side for each allotted weight. You may change hands as often as you wish. 
Neophyte  Middling  Athlete 

 8 kg

 

 12 kg

 

16 kg 

 
   x100 L/R

 
Neophyte    Middling  Athlete
Name R.C Time Name R.C  Time  Name  R.C  Time 
Henry V  G  6:17  Shaun L  D  10:50  Karim  P  7:56 
Kerrie  D 6:43        Duncan  P  8:27 
Merilyn  D 7:02       Paul  D  9:20 
                 
                 
                 
                 
                 
                 
                 

   

     As a self monitored and community driven competition, I need not go into a long and drawn out explanation of the immoral and ultimately self defeating practice of cheating. Remember, you are, in the end, competing against your most ruthless competitor... yourself! 

  

 There needs to be however, a list of rules and regulations to ensure an even playing field. 

  

 Rules and Regs 
All posted times need to have been witnessed and it's not because I think you're gonna cheat. After 12 years of P.T. I am certain of one thing. People can't count when tired. The brain is off doing other things like trying to keep you alive and breathing while on your fourth set of a descending rep pyramid of KB Squat Thrusters, Burpees and Skipping. I've seen practiced athletes forget what set their up to often enough. Get practiced and train either with someone or have a R.C. present.
Range of motion is VERY important. A full squat is A LOT harder than a 1/2 range or even a 3/4 range squat. Your hamstrings don't fully engage until your at parallel, so it's really not even the same movement if you cut it short. The same would go with Lunges, Push-ups, Pull-ups, Sit-ups, etc, etc. If you or your charge, are unable to achieve full range that's fine but you won't be able to post your time until you're able to achieve full R.O.M. with that particular exercise. Keep practicing and recording your improvements however and no doubt you'll see reach full R.O.M. over time.
Only those who have completed the W.O. as posted with the correct weights, reps & R.O.M. may record their time with us but by all means, record your own achievments if you are not quite there yet. With regular training and due diligence (recording of your times) I have no doubt that you will soon be racking up some decent W.O. times.
For each class a leader to 10th place ranking will be recorded. The board will be updated weekly.

   


   

Terms and Lingo 
W.O. - Work Out
P.T. - Personal Trainer
K.B. - Kettle Bell
R.O.M. - Range of Motion
R.C. - Rep Counter