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 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

Name That WOD!

Top time of the day (as RX'd) gets to name our newest benchmark!! Who is it gonna be!!!

50 OH Swing
40 Snatch
30 Clean and Press
20 Lunge W/ Pass
10 Burpee
400m run

down then back up

only do 400m once then back to burpees, for snatch and C&P- divide reps into each arm)

M24
W16

7/19/11

2-4-6-8-10-8-6-4-2

D. Burpee
Snatch L/R
Swing (H.A.P)
Thruster L/R

7/14/11

21-15-9
1 arm thruster
SDHP
200m run (end of each round)

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10 Bell push-up crossover
10 Power Swing
10 DeadLift
AMRAP6

7/5/11

KETTLEBELLS GONE BAD

SDHP
Box Jump
P. Press
Row (calories)
Wall Ball

Perform max reps at each station for 1min, immediate transition to next station. Rest for 1min after all 5 stations have been performed. Repeat for 2 more rounds. Total all reps/calories for total score.

M32,24
W24,15


F.Y.I- The "real" FGB6 is goes down on Sept. 17th so get ready now!!!!

6/28/11

1 Snatch, 1 Clean and Jerk, 2 Amer. Swing
2 Snatch, 2 Clean and Jerk, 4 Amer. Swing
3,3,6
4,4,8... (continue in this manner until)
10,10,20

M20, 24
W16,20

6/23/11

3/3 TGU
10/10 Halo
15 2-handed clean
20 Ab mat situps

x3

6/16/11

100 OH Swings
90 Squat
80 Snatch
70 Sit-up
60 Clean
50 Lunge

M16
W12

(if single arm technique- divide reps into each arm)

6/14/11

C & J

3min
2min
1min (1min rest in between, move up in weight each set)

--------------------------

200m run
200m run W/ Bell
20 2-handed clean
x2

M20k
W14K

6/7/11

1-10 Dolphin Burpees
20-2 R. Swing (even numbers only0

workout reads as such:

1 burpee, 20 swings - 2 burpees, 18 swings ect....

6/2/11

BENCHMARK DAY

"Helen"

400M RUN
21 OH SWINGS
12 PULL-UPS
X3

M24
W16

5/31/11

Fun with 50's

OH Swing
Traveling Lunge
Hang Clean
Knees to Elbows
P. Press
R. Swing

(1 round, 50 reps for each, cleans and presses are divided into each hand)

m24,32
w16,24

5/24/11

50 OH Swing
40 P. Press
30 Jumping Lunge
20 SDHP
10 Burpees
x2

5.19.11

400m run

50-30-20
OH Swings
Sit-ups

400m run

21-15-9
SDHP
push-up

400m run

5.17.11

Thruster
3x5 (moving up in weight)

--------------------
500m Row
10 DeadLift (h.a.p)
x3

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Find your 1RM on Strict Press R/L

Cinco De Mayo

200m carry- 1up, 1 down (one bell overhead the other in a farmer's carry.)
3/3 TGU
10 SDHP
20 Box Jump
30 Med ball twist

AMRAP20

Benchmark for May: "Helen"

"Helen"

400m run
21 OH Swings
12 Pull-ups

3rds

m24
w16

4/14/11

30 Turkish Get-Ups for time

m24
w16

4/12/11

#1

Bell Sqt
Bicycles
R. Swing
30,20,10

#2

21-15-9

Swinging High Pull
Table Top
OH Swing

3#

20 DeadLift
200m Run

AMRAP8