Coach Rithner has been doing the Kettlebell Mtn Challenge awhile now and I have always missed it for various reasons, BUT this Sunday is GAME TIME! Here is the gist of it:
Sunday, August 12th – Kettlebell Mountain Challenge at Mount Spalding!
Do a workout on top of the peak with the front range as a backdrop
Hey guys, this is Nico. Mount Spalding was where I did the first Colorado Kettlebell Club Mountain Challenge and got hooked by it 🙂
It’s a great location. Right next to Mount Evans. A thirdteener with beautiful views. The slope along the ridge climbs up gradually.
Carrying a kettlebell in your backpack and walking up the hill to the peak of Mount Spalding. Once on the top, complete 140 Single Clean and Jerk (aka Long Cycle)
Mount Spalding. We’ll start from Summit lake parking lot, which is located on the way up to Mount Evans. If you drive up to Mount Evans you can’t miss Summit lake. First lake is Ecco lake and the second one up is Summit.
BENEFITS: A loaded hike will challenge both your core and legs muscles. The thinner and the activity will work your cardio. The kettlebell portion will have the same training effect but will also work your upper body muscles. Morale boost. Most people either just climb a mountain or work with kettlebells. This combined workout will give you a sense of empowerment and accomplishment that will keep you going next time you are faced with a hard task.
LOGISTICS: We will rendevouz at 6:30 am at Dinosaur Ridge parking lot in Morrison to carpool or just to make sure you know how to get there. 16831 West Alameda Parkway Morrison, CO 80465
Time Table: 6:30 am Carpool: Meeting at Dinosaur Ridge parking lot at 6:30 am. Leaving rendevouz point no later than 7 am.
7:45 am Climb: We will start as close as possible to that time. The goal is to get up and down before noon. For this climb: 1. Let me know what kettlebell size you need. Post here or email me at [masked]. Sizes available 4, 6, 8, 12, 16, 20, 24, 28, 32 Kilograms and higher. (to convert multiply by 2.204) 2. Take a backpack with a blanket inside or a large towel to cushion the bells. 3. You will need a poncho or windbreaker. It may get cold up there. 4. Option of long pants, gloves and hat. 5. Sunglasses. 6. Water and snacks.
I highly recommend that you go conservative on the weight. We will do other climbs – such as the Incline – where you can step it up if you like based on your first experience.
I hope you can join us! If you have never done single clean and jerks you can visit me at Colorado Kettlebell Club – 4950 E Asbury Ave, Denver, CO 80222 on a Saturday morning at 11 am for quick clinic. Just mentioned you are part of this meetup. Cheers Nico Rithner
It will be a GREAT way to spend your Sunday morning, hope to see you all there!
Today’s workout will be a mix bag of sorts. I have my eye on competing in this years IKFF Nationals in the Long Cycle in November so I need to begin some periodization work rather than random complexes and conditioning (great for general fitness but less so if you are working with a specific goal in mind).
The first part of the workout will be completed as a circuit, using an ‘I go, you go’ rest scheme with Keri for each set before moving on to next exercise. The following lists my weight used, this is not recommended for everyone.
- 32kg KB Hardstyle Swings 5×15
- 32kg KB Clean & Press 5×3/arm (the press should be a slow whole body grind)
- 32kg KB Goblet Squat 5×5 (again looking for slow quality movement, dropping the hips/elbows between the legs with back straight and weight on heels)
- Inverted Row on the Bar 5×5 (squeeze those shoulder blades together)
- Mountain Climber on two KBs 5×20/leg
Finishing with a 5 min set Long Cycle (clean & jerk) with two 24kg KBs, goal today is six reps/min with a comfortable rack position between lifts.
Cool Down/Static Stretch/Foam Roller