Kettlebell WOD 07/26/14

Many of you have heard me call out to brace your abs like you’re getting ready to take a punch to the gut.  The more common “ab” cue is to suck your belly button in….  check out this article on why bracing is a better technique:  http://breakingmuscle.com/mobility-recovery/how-are-we-still-getting-it-wrong-abdominal-hollowing-vs-bracing   Warmup: Farmer’s Carries Racked Carries OH Carries…

CrossFit I35 WOD 7-24-14

STRENGTH/SKILL Jerk from the racks 12×1 @70% of 1RM MAIN WOD 5 RFT: 10 jumping back squat 75/55 10 bar facing burpees BUYOUT Straight Leg GHD 4×20 Barbell Club 3 position power clean 8 sets @ 65% Clean and Jerk 10 singles @ 75% Pulls.  5 pulls/ 5 dead lifts/ 5 romanian dead lifts  90%…

Kettlebell WOD 07/24/14

Here is a great article on how to refine your kettlebell snatch:  http://breakingmuscle.com/kettlebells/how-to-build-a-super-solid-kettlebell-snatch-and-avoid-the-dreaded-smack Warmup: 3 TGUs each side 3 Arm Bars each side StrongFirst – Double Bell Complex – 5x: 5 Push Presses 5 Jerks 5 Rows Rest 1 minute Workout:  9 minute KB Complex From Hell: One Arm Swing (:30L :30R) High Pull (:30L…

Kettlebell WOD 07/22/14

So, as many of you know, I suffer from some lower back issues due to pelvic instability, and I know some of you have similar problems.  I found this article on pelvic instability and how to use some hanging leg progressions to solve these problems:  http://www.strongfirst.com/using-the-hanging-leg-raise-progression-to-build-a-solid-strength-foundation/?inf_contact_key=45c95a50470d2e0dd36ce1be6a4934bc397ffa79c05a8b556467c1ace044792f   Warmup: 3 sets of 3 Punch Up Situps…

WOD 7/21/14

Today we begin a 8 week cycle preparing for the Kansas State Weightlifting Championships on September 13th. If you are planning on competing we are scheduling special workouts on Tuesday and Thursday evenings at 530-600 and Saturdays at 9:00-9:30.  Whether you plan on competing or not our plan is to get you very very strong in…

CrossFit I35 WOD 7/19/2014

Strength: High Bar Back squat high bar max effort for 3 reps.  (please no failures before 4 reps)  Wood (Hero WOD): Teams only! Scale appropriately! Don’t do this individually even if you can! Work in teams! 5 RFT: Run 400m 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 10 Thrusters 95/65 Rest 1…