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…

Kettlebell WOD 07/19/14

Check out this great article from the Optimum Performance Training Institute on the science behind training barefoot or in minimalist shoes:  Why We Train Barefoot   Kettlebell WOD 7/19: Warmup:  4 TGUs – one “naked”, one with light bell, one with medium bell, one with heavy bell Workout:  3x 40:20 Swing Press L Press R…