Jun 29, 2016

Thursday 16.06.30

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD

Three rounds for time:

- Run 400 meters
- 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
- 12 Pull-ups

Mobility WOD
- Foam roller Friday!  You probably need it after this week.  Spend at least 10 minutes hitting the tight spots.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Helen efficiency tips:

Efficiency Tip 1 – The Kettlebell Pick-Up. The usual approach is to saunter in from the run, take some deep breaths with hands on knees, deadlift the KB and start swinging. This can end up wasting a good 10 seconds. Over the course of three rounds that’s 30 seconds added to your time. Here’s the tip: step to your kettlebell, stand about an arm’s reach away. That way, when you bend down to grab the KB, you have to pull it back towards you. As you pull it back to you, what happens? You are in the bottom of a KB swing, ready to start your first swing! You got there with zero wasted effort!

Efficiency Tip 2 – Just A Few More Steps. When you are completing your runs, what do you do? Do you slow up when you get to the door and basically are walking when you cross the threshold? Don’t. Since we can’t prop the bubble door open, get a partner to watch for you and open the door so you can run through and up to the kettlebell. Or, set the kettlebell outside the door so you can get right to it.

Efficiency Tip 3 –Relax That Grip. Relax a little and save your forearms. Too many folks put a death grip on the handle. When you are near the top of your swing, you can relax your grip. I’m definitely not saying let go of the kettlebell – I’m saying relax. Stop squeezing.


Jana & Widmar said...

40lb KBS (later found RX for women is 35, I wish I knew before haha)

Great week! I enjoy the 4pm group!

Dwayne Beasley said...

11:23 rx - same same on the 1600 group

Boo said...

1 pood pull up w bands

Oleksii Tsariuk said...

Good to be back

Oleksii Tsariuk said...
This comment has been removed by the author.
Unknown said...

9:17 (Rx)

Oleksii Tsariuk said...

Good job

Oleksii Tsariuk said...

Good job