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.

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 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