Old School
Kettlebells have been around for a long time. They have (and are) used for a number of movements, but one of the most basic is the two armed “Russian” swing. In CrossFit, kettlebells are often swung up overhead. This allows a more standard finishing position that is easier to “count”. A more traditional Russian swing will only come up to about shoulder height. Swinging only this far has a number of advantages.
What’s this? Shortening the distance can be helpful? Check this out: when we swing a kettlebell, one of the main things we are trying to train is an explosive hip. To swing a kettlebell to the overhead position many of us end up pulling with the shoulders and doing more work with the upper body than we are really looking for. The overhead position with a close grip (as is the case with a kettlebell) will challenge most of our thoracic range of motion and cause some compromise of our spinal position. Keeping the swing to shoulder height (especially in today’s workout) will allow us to fire the hips more times and really work the stimulus that the swing is all about.
STR:
Push Press
3-3-3-3-3
WOD:
EMOM 12
25′ one armed front rack walking lunge (alternate arm each minute)
Max Effort Russian KBS
*score is total # of swings
great 7:30 class with noooobies this morning!
Tomorrow: DONUTS!
Push press: 125
WOD: 175 reps with 16kg kettlebell
EEEEMMIIILLLLLYYYY!
P: 95#
WOD: 168 (3/4 pd)
Loving the sis-mance happenings and way to lift 630!
PP: 75#
WOD: 174 at 3/4 pd (with only one round where my walking lunges really counted, but I’ll take ’em)
Agree with Niki – it was a great big fun 7:30 class with prodigal Travis, a Fit noob, an almost-newbie, and lots of old hands. And there was some Excellent push, including at least one kickin’ PR. Inspiring!
Oh, and for folks who’ll be here for the Open on Saturday, be aware that it’s also the Ides of March in Union Square starting at 1pm that day (http://www.yelp.com/events/somerville-ides-of-march-in-union-square).
PS – anybody else feeling those wallballs from yesterday? OOF.
PP:
warm up- 45×3, 95×3, 135×3, 155×3
working- 175, 185, 195, 205, 215×2 (f)
Still a two-rep PR.
WOD: 55 (15-15-10-10-5) with 2pd
Mid back is a little iffy from the power cleans yesterday. Just stuck to walking lunges after round 5.
PP: 95#
WOD: 238, littlest guy kettle bell
I did this workout Friday. Even if I had scaled it appropriately from the start, it would have been miserable; but I made the mistake of trying to do 1.5pd, so by round 5 it became apparent that my back was folding in half, so Nick graciously brought me a choice of replacement KBs, from which I chose 1 pd. That went better, but this still goes on my top 10 worst WODs ever. #scalefail
Total swings: 219 ± 5. Rounds were 24-23-20-18-8?-18-18-18-18-18-18-18