Kettlebell WOD 06/12/14

Lately, Scott has had us warming up with the bar in Crossfit, and one of the exercises he has us try to do is the SOTS press.  Check out this article on how to work on improving your SOTS press:  http://rdellatraining.com/how-to-do-the-sots-press-the-ultimate-guide   Kettlebell WOD 6/12/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying…

Kettlebell WOD 06/10/2014

In today’s workout, we will be performing “Russian Hockey Deadlifts”.  This isn’t a typical russian kettlebell exercise – it’s “Injury prevention by imperfection training”.  The intent is to lift with a relatively light weight, and it will strengthen your back for those times in your life when you can’t use proper lifting mechanisms.  It’s referenced…

Kettlebell WOD 5/29/14

How to relate kettlebell work to CrossFit.  The following article gives examples of kettlebell exercises to work on in order to improve your Crossfit skills:  http://www.fitocracy.com/knowledge/kettlebell-workout-for-size-and-strength/?utm_source=Fitocracy+Users&utm_campaign=61a15f3d2f-limiting_beliefs&utm_medium=email&utm_term=0_c1f25ec28f-61a15f3d2f-248476493   Kettlebell WOD 5/29/14 Warmup: 3 Arm Bars 3 TGUs 3 Prying Goblet Squats Skill: Heavy one-arm swings – EMOM 8 minutes Workout – Paired Sets – 30 seconds…

Kettlebell WOD 05/22/14

No Substitutions – by Pavel Tsatsouline   Kettlebell WOD 5/22/14 Warmup: 3 Arm Bars each side 3 TGUs each side 2 Prying Goblet Squats Snatch Ladder: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 PR TGU Workout: OH Twist OH Twist Heavy Swing Half Kneeling Bottoms Up (BU) Press Half Kneeling BU Press Heavy Swing Half Kneeling Waiter’s Press Half Kneeling…

Kettlebell WOD 5/20/14

Letting go of the fat loss mindset by Nia Shanks   Kettlebell WOD 5/20/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squats Swing/Plank Ladder 5-10-15-20-25-20-15-10-5 The Furnace! 40:20 2x Swing OH Lunge OH Lunge Swing Kneeling Windmill Kneeling Windmill Swing TGU to Palm TGU to Palm Swing 1 Full…

Kettlebell WOD 5/13/14

Here’s a great reason to work on heavy one-handed kettlebell swings and snatches!  http://www.washingtonpost.com/news/morning-mix/wp/2014/05/12/youre-as-young-as-your-handshake/   Kettlebell WOD 5/13/14 Warmup: 2 Armbars each side 2 TGUs each side 2 Prying Goblet Squats Strength: Press, Squat, Renegade Row in sets of 2, 3 10 with a partner Heavy Swing Ladder: 1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1 Workout (40:20): Swing Floor Press L…

Kettlebell WOD 5/8/14

There are many factors that can affect your performance in our workouts.  Check out this article from Breaking Muscle on some of the more common tests that you can run to figure out what is going on with your performance:  http://breakingmuscle.com/health-medicine/the-top-ten-ways-to-test-your-body   Kettlebell WOD 5/8/14 Warmup: 2 Arm Bars each side 2 TGUs each side…

Kettlebell WOD 5/6/14

I know we have a few members who are interested in kettlebell certification.  For those of you on the fence, check out this article in Breaking Muscle:  http://breakingmuscle.com/kettlebells/4-reasons-to-do-the-strongfirst-certification.  Photo courtesy of Mandy Whitley Photography   Kettlebell WOD 5/6/14 Warmup 3 Arm Bars each side 3 TGUs each side 3 Prying Goblet Squats   Strength: 2,…