KETTLEBELL UNDERGROUND WOD 3.30.12

KETTLEBELL UNDERGROUND WOD 3.28.12

warmup:

partner medball work

10 reps each movement, 2 rounds
chest pass, overhead throws, forward rotations,
backward rotation, explosion

5 pullups
3 windmills r/l
10 heavy russians

3 rds

WOD 1

kb complex

power clean
front squat
thruster
snatch to backwards lunge

1 all left, 1 ll right
2 all left, 2 all right
3 all left, 3 all right

that's 1 round

3 total rounds

light, medium, heavy


WOD 2:

stone to shoulder 3-5-7-5-3
20 foot handstand walk

10 minute cap

KETTLEBELL UNDERGROUND WOD 3.26.12

KETTLEBELL UNDERGROUND WOD 3.23.12

To Your Toes

Here's a look at good and bad examples of working for triple extension with kettlebells. First photo we see Jeff Martone, with the green kettlebells, dynamically jumping the bells. He aggressively drives the bells up and rapidly extends his legs. Coming to a full open hips, knees, and ankles. The other two photos below we see coach Randal Setzler and Chris Hartwell. Both put elevation on the bells. Getting separation from the body keeping the bells center of mass and a open hip. But neither reach triple extension, coming on to the toes. Failing to us the natural progression of what it is to jump.

Aside from helping with elevating the bells, coming on to the toes uses the calf muscles. Slow twitch muscle fibers design for high repetition or endurance. Kettlebell sport is a cyclic sport, same rep one after another, 10 minutes of continuous lifting. Focus on the subtle differences in your movement, open ankles, knees, hips. All the way to your toes.

KETTLEBELL UNDERGROUND WOD 3.21.12

warmup:

windmill
walk with bell overhead
windmill
walk with bell in the rack
windmill

left/right
x3


WOD 1

tgu's (total)
pullups

5/5
4/5
3/5
2/5
1/5

nft


WOD 2

dual kb jerk
focus on the breath

3 minutes of work

1st set: 3 breaths in the rack in between each rep

2nd set: 5 breaths in the rack in between each rep

Kettlebell Bent Press

One of the best examples of the bent press. Two things to watch, first her forearm stays up right during the whole lift. Second she keeps constant contact between her arm and ribs or lats. Flexing the lat and contracting the shoulder. Allowing her upper arm to rest on her as she goes under.

Snatch Test

This weekend Crossfit Central and Red Black Gym Kettlebell Underground had the honor of hosting CrossFit Inc, 2nd CrossFit Advance Kettlebell trainers course. Lead by the man Jeff Martone, the master of all H2H (hand to hand) kettlebell movements and owner of Tactical Athlete. Here is a video of the snatch test required to pass the cert.

KETTLEBELL UNDERGROUND WOD 3.19.12

warmup:

dynamic

10-8-6-4-2
americans
mountain climbers

windmills
bent side presses
breathing techniques

WOD

200m run
25 americans
15 burpees
25 americans
200m run

w 16
m 24

KETTLEBELL UNDERGROUND WOD 3.16.12

HAPPY BIRTHDAY WOODY


warmup:

dynamic

sa swings l/r
goblet squats

10-8-6-4-2


WOD:

400m run
50 russians
50 situps
800m run
50 pushups
50 situps
400m run
50 sdlhp
50 situps

w 24
m 32

KETTLEBLL UNDERGROUND WOD 3.14.12

warmup:

dynamic

8 goblets
8 americans
8 pushups
8 pullups
6 goblets
6 americans
6 pushups
6 pullups
400m run

WOD:

30 secs work at each station
30 secs rest/transition

5 rounds

dual cleans walk 1-2-3-2-1
ropes
prowlers


extra credit:

rope pull competition

Kettlebell Underground Challenge II

Congratulations to everyone who took on the Kettlebell Underground Challenge. Thank you for braving the rain and making our 2nd Annual event a huge success! The Challenge was packed with CrossFit skills as well as Strongman moves testing both experienced kettlebell athletes and CrossFitters. Special thanks to our friends at Punch Gym for joining us! First place winners, Jeremy Thiel and Brittany McKenna each won a handpainted kettlebell trophy by Connie Arismendi. See all scores here. See photos of the challenge here, more will be uploaded next week.

Men's Division: Jeremy Thiel -- 1st Place Adam Martin -- 2nd Place Jason Kloesel -- 3rd Place

Women's Division Brittany McKenna -- 1st Place Mariah McDonald -- 2nd Place Caroline Bull -- 3rd Place

KETTLEBELL UNDERGROUND WOD 3.12.12

warmup:

dynamic
ladders
bell carries

WOD 1:

strict press
push press
push jerk

left/right

5-3-2-1

then find your 3 rep max push jerk


WOD 2:

12 power swings
4 burpees
200m run

12 powers
8 burpees
200m run

12 powers
12 burpees
200m run

KETTLEBELL UNDERGROUND WOD 3.9.12

warmup:

dynamic


WOD 1

TGU Total

5-3-2-2-1-1-1

total reps.
reach your max load.

then try some barbell getups.


WOD 2

5 burpees
7 kb front squats
9 americans
3 over-unders

3 rounds

w 24
m 32

Kettlebell Underground Challenge hosted by Crossfit Central and RedBlack Gym

Austin athletes, and those from near and far! We want to remind you that this Saturday is the Kettlebell Underground Challenge. This one day event will be held at CrossFit Central from 8AM through 11AM and still has limited spots available.

The challenge is open to all level of competitors who are ready to challenge themselves in a variety of events not limited to kettlebell movements. This is your time to test your abilities amongst others as well as push your limits. Don’t miss out on this 1 time a year event and get registered now to be part of all the fun!

Register Here

KETTLEBELL UNDERGROUND WOD 3.7.12

warmup:

dynamic

kb complex
3 reps each arm of:
clean ftg
front squat
backwards lunge to
press

x2


WOD

russian swing
h2h
2 handed flip

10-8-6-4-2 with a light bell
8-6-4-2 with a medium bell
6-4-2 with a heavy bell

nft, but quality of reps

w: 12-16-24
m: 16-24-32

followed by miscellany and what-have-you

KETTLEBELL UNDERGROUND WOD 3.5.12

warmup:

dynamic
400m run

pullups/pushups

normal grip: 1-2-1/3-6-3
mix grip: 1-2-1/3-6-3
close grip: 1-2-1/3-6-3


WOD:

7 americans
5 half tgus
3 pullups

5 minute amrap
3 minutes rest in between
3 rounds

w 24
m 32

KETTLEBELL UNDERGROUND WOD 3/2/12

warmup:

dynamic


WOD

8 sa swing, l/r
8 h2h (total)
8 2 handed swing squat to bubp
8 ground to halo (total)
8 push press/jerk, l/r
8 dual bub clean (swing from the outside of the legs)
8 hot potato squat
8 roll to press
4/4 russian/american x2
8 overhead squat, l/r
8 snatch, l/r
8 dual clean and jerk

2 rounds