Kettlebell WOD 03/11/14

Coming up April 12th, just after the CrossFit Open ends, CF I35 will be a host for the StrongFirst Tactical Strength Challenge.  Check out the reasons WHY you want to sign up and challenge yourselves:  http://breakingmuscle.com/kettlebells/4-reasons-why-everyone-should-participate-in-the-tactical-strength-challenge and to sign up, go to https://tacticalstrengthchallenge.com/ Kettlebell WOD:  03/11/14 Warmup: 2 TGUs each side 2 Arm Bars each side…

Kettlebell WOD 03/04/14

Why would you want to add Kettlebell classes to your workout repertoire?  Check out this article by physical therapist, Leonidas Scantalides, on why he’s added kettlebells to his regimen and is planning to get StrongFirst Girya certified: http://www.ironbodystudios.com/index.cfm/news-updates/why-i-choose-kettlebells-by-leonidas-scantalides-dpt-cscs-nsca-cpt/ Stay Strong! -CA Kettlebell WOD:  03/04/14 Warmup: 2 TGUs each side 2 Arm Bars each side 2…

Kettlebell WOD – 02/20/14

Today’s post is unrelated to our workout, but I’ve spoken with a handful of you guys and gals about pistol progressions, and here is the awesome article spotlighting pistols and how to progress into them by Karen Smith, Master SFG on the Girls Gone Strong site (these progressions also work for guys too!):  http://www.girlsgonestrong.com/exercise-spotlight-pistol-squats/ Happy Squatting!!…

Kettlebell WOD – 02/18/14

I get a lot of questions about how many reps should be performed in our kettlebell strength interval training.  And the answer is, it depends upon whether you are working grinds or ballistics.  Check out this great post by Delaine Ross, Senior SFG Instructor:  http://delaineross.blogspot.com/2012/04/grinds-vs-ballistics.html.  Applying the pricinples in Dealine’s post to our workout below,…

Kettlebell WOD 02/11/14

Some kettlebell food for thought:  The clean, the press, the get up all directly relate to your snatch!  Take a look at this article by Master RKC Andrew Read on how to do the perfect kettlebell snatch!  http://breakingmuscle.com/kettlebells/how-to-do-the-perfect-kettlebell-snatch   Warmup: 5 Prying Goblet Squats 5 Hip Bridges 3 TGUs each side Strength 2x (30:30): One Arm…

Kettlebell WOD 02/04/2014

Guess what today is???  The day we lengthen our VWC workout!!!  Last week, we worked on 20 rounds, this week will be 24.  In the spirit of working on our kettlebell snatches (and how to care for your hands), check out this article from Neghar Fonooni:  http://www.negharfonooni.com/2012/03/02/do-you-have-a-sloppy-snatch/ Warmup: 5 Prying Goblet Squats 5 Hip Bridges…