Apr 2, 2013

Wednesday 04.03.13

15 Minute AMRAP:
Turkish Get-Up (55/36)


Post total weight (load x reps) to comments.


Coach's Notes. 
Don't get overzealous on the AMRAP aspect.  Focus on consistent pacing of controlled, quality reps.

Use KB or dumbbell, alternate sides as required (i.e., every other, sets of x, until fatigued) and scale appropriately.  Start light and make sure you get the form down before going on the clock.  Remember, in an encounter between you and the kettlebell, the kettlebell always wins...

"The Turkish get-up (TGU) is an outstanding exercise that develops strength, flexibility, and stability throughout the entire body. It has especially proven itself as an excellent prehabilitation and rehabilitation exercise for the shoulders. In addition, a mastered TGU will make all overhead exercises safer and easier."  - Jeff Martone


Training Videos.
  • "Turkish Getup Demo" - down and dirty (:24) on what it looks like, from Crossfit Paradiso.
  • "Turkish Getup" - HQ instructional videos with Jeff Martone.  Sequence of 4 vids, the first 3 are worth a watch (~3:00 each).

5 comments:

Erik said...

IMCF LA

32 x 50# DB = 1600

Ross said...

IMCF SD DET:

55lb DB 40 reps finished right at 14:57 with 40th rep. Looked like I just spent an hour in the sauna - sweating like crazy..

Matt B. said...

Lots of glute-ham mobility to undue yesterday's lunges.
Tried some barbell TGU, 2 per side with 45#, then about 8 per side with 35#. Controlling bar rotation made that more interesting than a KB.
Practiced some kipping on the pullup bar, in anticipation of pullups tomorrow. Practiced kipping HSPU just in case.
I've been second guessing my performance from 13.4 - did I really C&J 135# and beat my grace time by 2+ minutes, or did I grab the wrong bar - even though I thought I checked. So, I did 5 C&J at 135# and it felt about the same as last week, where my initial sets were 3-at-a-time. Bar diameter just doesn't feel right on the 35#'er too. #sleepeasieratnight

scottnkelly9901 said...

IMCF Hohenfels:

Battalion Run this AM
4.25 miles ~40:00

Did the WOD this PM

32 reps
10x @35lb
22x @55lb
1560 total

Erin Anderson said...

K- so sorry I didn't make it in this morning. Will be there fri around 5:30 am.