ROD 050911


Monday, 09May11


Two Minute Torture

It’s Back Again! This is my personal favorite.

On the 2 minute mark for 20 minutes, do

  •   5 burpees
  • 10 kettlebell snatches or highpulls
  • 15 mountain climbers
  • 20 kettlebell swings
If you find yourself getting your ass kicked and falling behind, do 20 jumping jacks instead of swings.

We will be learning the snatch, if you have issues with the snatch than do kettlebell highpulls.


Cool move on the rings…. watch this

“The Back Kip or Backward Roll on the Rings” with Dusty Hyland preview video [wmv] [mov]

Nxt Level Athletes Do It Again!!!! Congrats Ladies!!!

New York Panthers win three in girls’ travel fastpitch softball

Published: Sunday, May 08, 2011
Staten Island Advance Sports Desk By Staten Island Advance

Panthers Black win three

SHAMONG, N.J. — The New York Panthers Black 14s won three games in the USSSA Mother’s Day Classic, topping the Midway Orange Crush (8-0), the South Jersey Cobras (3-1) and the Forest Grove Lady A’s (8-3).

Kacie Rosa had three hits and three RBI, Jamie Holmes had six hits and four RBI, Kerrie Anne Lavin had four hits and Christina Rubin had three hits.


Jackie Ribaudo (four hits, seven RBI), Victoria Grillo (two hits, four RBI) and Kristen Blanchard (three hits, HR, five RBI) led the Staten Island Saints to a 10-0, 11-3 All Shore League 10s sweep. Angelina Reno and Sophia Marzo were the winning pitchers.


 American Council on Exercise (ACE) Study Reveals Kettlebells Provide Powerful Workout in Short Amount of Time

Fitness Industry Leader, in Conjunction with University of Wisconsin, La Crosse, Examines Energy Cost and Exercise Intensity of Popular Fitness Trend

SAN DIEGO, Feb. 9 /PRNewswire/ — The American Council on Exercise (ACE), America’s leading authority on fitness and one of the largest fitness certification, education and training organizations in the world, today announced key findings from an exclusive study on the benefits of kettlebell workouts conducted with the University of Wisconsin, La Crosse, through its exercise and health program.  Results concluded that kettlebells provide a much higher-intensity workout than standard weight-training routines and offer superior results in a short amount of time.

“The use of kettlebells has grown immensely over the past few years, as they can offer a great bang for your buck when it comes to time spent exercising and quality of results,” says ACE’s Chief Science Officer Cedric X. Bryant, Ph.D.  “A person can easily burn several hundred calories in a brief period of time using these iron orbs, which makes them appealing to those looking for time-efficient results.  Kettlebell-themed workouts and kettlebell-only gyms are popping up everywhere in order to cater to the high demand of this growing fitness trend.”  

The study tested men and women between the ages of 29-46 years old and was led by John Porcari, Ph.D., and Chad Schnettler, M.S., both research experts at the University of Wisconsin, La Crosse Exercise and Health Program.  After establishing a baseline, the subjects continuously performed kettlebell snatches, quick lifts over the head, to a certain rhythm during a 20-minute period.

After carefully measuring oxygen consumption and blood lactate, this study confirmed the average study participant burned approximately 20 calories per minute during a typical kettlebell workout.  This equates to an astounding 400 calories during a 20-minute workout.  In terms of calorie burning, these results are equivalent to running a six-minute mile pace, or cross-country skiing uphill at a fast pace.  

Researchers credit the brisk calorie burning to the fact that the kettlebell snatch workout is a total-body movement performed in an interval-training fashion.  Study participants were observed to achieve exercise heart rate that ranged from approximately 86 to 99 percent of maximum heart rate and 67 to 91 percent of maximum oxygen uptake, suggesting that the use of kettlebells provides a much higher-intensity workout than standard weightlifting.

“Overall, kettlebell use can produce remarkable results, which is what virtually all fitness enthusiasts look to get from their workouts,” Bryant continues.  “Kettlebells not only offer resistance training benefits, they also will ultimately help people burn calories, lose weight, and enhance their functional performance capabilities.”

A complete summary of the study can be found  located at

About American Council on Exercise

The American Council on Exercise (ACE), America’s premier certification, education and training organization, is a nonprofit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction.  ACE sponsors university-based exercise science research and is the world’s largest nonprofit fitness certifying organization.

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