Kettlebell Swing

  • Tuesday May 19th

     

    Skill Work

    Do 3 Rds of about 2 Mins of practice each

    #1 Pistols

    #2 Hollow Rock

    #3 Hang or Muscle Clean

     

    Metcon

    AFAP

    Row 1000m
    50 Sit-ups
    25 Kettlebell swings
    40 Sit-ups
    20 Kettlebell swings
    30 Sit-ups
    15 Kettlebell swings
    20 Sit-ups
    10 Kettlebell swings
    10 Sit-ups
    5 Kettlebell swings
    100 Double-unders

    If you dont have double unders spend 3 mins practicing

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  • Wednesday April 8th

     

    Skill

    Snatch Practice

     

    Metcon

    5 RFT

    15 Ab Mat Sit Ups
    25 KB Swing
    200m Run

     

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  • Saturday February 7th

     

    Why we don't do the Overhead Swing

    Metcon

    6 RFT

    20 Kettlebell Swings
    300/250 M Row
    20 Lunges
    300/250 M Row
    10 Barbell Push Press

    Alternating Rounds

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  • Wednesday October 15th

    Metcon

    30 Secs work/30 Secs rest

    Double Unders
    Push Ups
    Sit-ups
    Airdyne / Rower (calories)
    Kettlebell swings 
     

    Complete 4 Rounds for Max Reps at each station, then rotate.

    No additional rest between stations.- your score is the sum at all 5 stations.

     

     

    Core

    3 RFQ

     
    Goblet Squat Static Hold – 30 seconds
    Kb Supported Dead Bug (Hands) - 30 seconds
    Goblet Squat Static Hold – 30 seconds
    KB Supported Dead Bugs Feet – 30 seconds
    Goblet Squat Static Hold – 30 seconds
     
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  • Tuesday Sept 2nd

    Skill

    Hip Hinge and Kettlebell Swing

    Hip Hinge Points of Performance

    • Stand up tall with soft knee's
    • Shoulders are back and down
    • Glutes and core are slightly engaged
    • Drive hips straight back with little or no knee bend 
    • Reversing the hinge will require driving heels throught the ground and thrusting hips forward

    Kettlebell Swing Points of Performance

    • Hips should reach backwards not down
    • Shoulders should be back and down
    • Snap the hips forwards and squeeze the glutes
    • Keep your weight on your heels
    • Keep the back flat at all times
    • Breathe rhythmically

     

    Metcon

    3 RFT

     

     

    400 m Run

    20 Reverse Lunges

    15 Sit Ups

    9 KB Swings

     

     

     

     

    Resources

    Plyometrics Part 1  via Power Athlete

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  • Friday July 4th

    When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

     

    Metcon

     

    Partner WOD

    Teams Of Two

     

    14 Rds 

    250m Row

    9 Burpees


    12 Kettlebell Swings or KB High Pull

     

    One partner working at a time. Alternate Rds.

    1 Minute Plank Holds between Rds

     

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  • Tuesday June 24th

     

    Skill

    Kettlebell Swing (20 Min Cap)

     

    Keys to Proper Set Up

    • Feet a bit wider than shoulder width apart toes pointed straight ahead
    • Push back with the hips loading the hamstrings
    • Shins are verticle
    • Start with the kettlebell slightly in fromt of your feet in order to hike it back 1st
    • Pull back on the bell to engage the Lats

     

     

     

    Metcon 

     

    Bench Mark WOD

    "Annie" Retest for April 29th
    50-40-30-20 and 10 reps
    Double-unders/Single w/Power Jumps
    Sit-ups

     

    Cash Out

    Posterior Chain Mobility

     

     

    Resources/Topics

    Time Changes It Mind Again via Robb Wolf

    Do You Believe via Marks Daily Apple

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  • Wednesday April 23rd

     

    Skill

    Hang Clean/ Power Clean (20 Min Cap)

     

    Junk Yard Dog

    Burgener Warm Up

     

    Metcon

     

    25-15-10



    KB Deadlifts

    KB Swing

    KB/DB Push Press

     

    Resources/Topics

    C'Mon Get Happy via WLC

    The Power Of Community via CrossFit Invictus

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  • Saturday April 19th

    Metcon

    Hero WOD "Hansen"

     

    5 Rds For Time

    30 KBS Swings

    30 Burpees

    30 Weighted Sit Ups




    2 partner teams with one partner working at a time.

    Each Partner must do at least 10 reps of each movement every round

     

     

    Marine Staff Sgt Daniel Hansen died February 14th in

    Farah Providence, Afghanistan when an IED he was working on detonated.

    Daniel is survived by his mother Sheryll, his father Delbert,

    his younger sister Katie, and his twin brother Matthew (also a Marine).

     

    Why We Do Hero Wods

     

    "These workouts are epic challenges. That’s why we get to do them. Hero WODs don’t seem programmed to produce a nice even flow of increasing fitness. They’re cold, brutal, and painful on purpose – to teach us something.

     

    Hero WODs are a unique opportunity. One that doesn’t exist in “Fran” or any 5 or 10 minute burner. They’re a long spell to accept the suck, and commune with the honored dead. Peaceful reflection, steeped in suffering. You get to hone your perspective with the help of Lt. Clovis, or Lt. Murphy, and others.



     

    In the long, dark, labyrinthine halls of these WODs there is time. Time to get high, low, to be defeated, and find again the steely resolve to not only finish, but thrive. From the abysmal, excuse-laden, defeatist attitude (and we all come to that place, if only briefly) to being forged again in the fire of determination – It’s an emotional rollercoaster. No physical experiences have made me so much better of a person than the hero WODs."

     

    The above is an excerpt from Kevin Daigle's post from Nov 29th 2012.  The complete post can be seen here.

     Clovis

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  • Wednesday April 16th

    Strength

    Front Squat

    5 x 5

     

     

    Metcon

    "Mike Mike Mike"

     

    4 Rounds

    20 KBS

    20 G2OH With Plate

    Parking Lot Suicide Between Each Rd

     

    Resources/Topics

    Combating Complacency in Victory via Deuce Gym

    Ready Set Miss via CFLA

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