KU WOD 4.20.12

dynamic

med ball 10 reps

chest, overhead, froward rotation, backward rotation

overhead sit up throw, jump blocks

warm up: dual kbell carriers

1. dual suitcase, one in the rack one suitcase, 50ft repeat alternate sides

2. dual rack , one overhead one rack, 50ft repeat alternate sides

3. dual suitcase, dual rack, dual overhead, rack, suitcase 50ft

Kettlebell GPP Wod: 4 RDS

7 burpees

50ft prowler sprint high side/low side

50ft sprint

20 kettlebell snatch

M:24kg W:16kg

Ex: complete 7 burpees followed by a 50ft prowler sprint then a 50ft sprint (no prowler)

finish with 20 kettlebell snatch. mix between low and high side prowler runs.

Kettlebell Underground Strength Wod: 3 RDS

Partner wod

bear crawl sled pull 25ft x2

max weighted push ups x

stone lifts x4

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 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.

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

Drops

Hand to hand or H2H drills are a skill. A constant practice of fundamental kettlebell drills like, swing to release, H2H swing, and around the body pass with figure eight. Will build the foundation for more aggressive skills and drills. Two hand flips, single hand, and alternating rotation with tapping drills, tap the bell with either hand as it rotates vertical or horizontal. Are next level when working with H2H skills. Since repetition is the mother of all things u must practice. And dropping the kettlebell will be part of that. Remember quick feet are happy feet.

6/23/11

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

x3

6/9/11

50-40-30-20-10
Double Unders
OH Swings

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

R U A Monster

Killers! Come test yourself at Crossfit Centrals 1st Kettlebell challenge. Coming this Sunday 9am-11 May 15th @Crossfit Central 6205 Burnet Rd. Austin, Tx 78757 crossfitcentral.com to register for event. only 14 spots left!

4/22/11

5min Snatch

5min Clean and Jerk

50-30-20

R. Swing
Tuck Jumps

4/19/11

Bottoms up Clean and Press 10/10
DeadLift (heavy) 10
R. Swing (heavy) 10
200m run

AMRAP15

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

Shirts are in!!

$20 each. First come first serve..

3/22

200m

1) OH Swings
2) SDHP x25
3) Sit-ups

AMRAP15

Do the 2oom then task 1, do 2oom then task 2, ect...

KETTLELBELL WOD 02/11/11

wod 1

on the min every min for ten mins.
5 kettlebell snatch total
3 in and outs
1 wall walk

wod 2

30 dual kettlebell clean and jerk
for time

2/3/11

60 double unders

30 cleans
30 lunge
30 press X2
30 swing

60 double unders