Kettlebell Workout 03/11/15

Starting a couple of weeks ago, you may have noticed that I’ve added a new “dimension” to our kettlebell classes/training.  Lateral movements (U Squats, lateral lunges, bowling DL/Row, etc).  Here is the why behind it: http://breakingmuscle.com/strength-conditioning/train-the-lateral-plane-for-maximum-athleticism Workout – 3x :40/:20 Swing Clean & Press L Clean & Press R Ren Row Alt Snatch Uneven DL L…

CrossFit I35 WOD 3/10/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Position Clean + Jerk, 60% 1RM * 12 Burpee (6″ Reach)s *Start at 60% of max effort clean and jerk increase weight 5-20 pounds each set until power cleans become squat cleans.  Split jerks only Then Helen 3 rounds for time of: Run, 400 m*…

Kettlebell Class 03/09/15

Check out this article by Neghar Fonooni on not having time to workout:  http://www.girlsgonestrong.com/20minworkout/   Strength: 5x – I go/You go with a partner – Double Bells: 2 Cleans 2 Squats 2 Military Presses Conditioning – 3x :30/:30 Swing “Bowling” DL & Row L “Bowling” DL & Row R Halo + Twist Snatch L Snatch…

CrossFit I35 WOD 3/9/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM 12 Split Jumps Then 100 Double Unders — then — 4 rounds of: 25 Wall Balls 20/14 10 Deadlifts, 225/155 lbs — then — 100 Double Unders Buyout 4 rounds of the following alternating each set 4X1:00 ME Strict HSPU* –…

CrossFit I35 WOD 3/7/15

Back Squat 5 x 5 Then Every 1 min for 14 mins, alternating between: 3 Power Snatches, 60% 1RM* 10 Burpee (Bar Facing)s *add 5-20 pounds every set until power snatches become squat snatches Then CrossFit Games Open 12.2 As many reps in 10 mins as you can of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75…

CrossFit I35 WOD 3/5/15

Strength/Skill Every 1 min for 10 mins: 3 Power Cleans, 50% 1RM* *If doing 15.2 tomorrow go light and work on speed and moving under the bar.  If not go heavy as possible Then 5 rounds for time of: 3 Power Cleans, 135/95 lbs 10 Box Jumps, 24/20 in Buyout Mobilize for 15.2.  If not…