Posterior Chain

Kettlebell swings develop the important posterior chain muscles of the body such as the hamstrings, glutes, core and back. These muscles are often overlooked with traditional weight training but they are crucial for a large number of sports as these muscles are heavily involved in sprinting, jumping and OLY lifting. Traditional crunches are useless and do nothing for you, hit your abs with functional abdominal training that actually has benefit in the real world.

Training Hard

Tuesday, Dec. 10th 2013 @ 5:15am
Back Squat 7-7-7-7-7 reps E3MOM
185-275-345-345-345
WOD 10rds for time: 10:56
5 Hang Power Snatch @ 135
10 over the box jumps @ 24"

@ 4:40pm
10 min to establish 5 RM thruster w/ axle bar
70(5)-110(5)-160(5)-200(5)
2 x 10 Axle bar OH walking lunge @ 155
2 x 10 L-sit pull-ups
WOD "Dropped Lung" for time: 16:59
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m

Wednesday, Dec. 11th 2013
Strict Press 7-7-7-7-7 reps E3MOM
100-145-195-185-185
Technique & Strength Work 4 rounds w/ 3 min Rest
1 Push Press @ 225
1 Split Jerk @ 275
3 Push Jerk w/ axle bar @ 200
50 Double unders
WOD 7 rds + 3 C2B
AMRAP 9 min
6 C2B pull-ups
6 T2B
6 Split Jerks alternating sides w/ axle bar @ 165

10 min handstand walk practice

Snatch & Bench Press Complex
Squat Snatch 95(10)-135(4)-155(2)-175(5)-195(2)-175(3)-145(20)
Bench Press 135(10)-225(5)-245(5)-265(5)-275(5)
GHD sit-ups 7 sets x 15 reps


Thursday, Dec 12th 2013
Front Squat 7-7-7-7-7 reps E3MOM
155-225-300-300-300
WOD "Kettlebell Killed the CF Star" 10:41
13 Kettlebell Swings @ 70lb
1 Goblet Squat w/ Kb
12 Kbs
2 GS
11
3.....
until you do 1 Kbs and 13 Goblet squats
Total reps 91 Kbs @ 70 and 91 Goblet Squats @ 70

WOD "CF 2 fer 1 WOD" for time: 22:17
Row 800 meters
9-7-5 reps
Ring Muscle-ups
Squat Snatch @ 155
Row 800 meters
9-7-5 reps
Pistols alternating legs
Ground to overhead @ 185
Row 800 meters

Friday, Dec. 13th 2013
GHD sit-ups 10 sets x 15 reps
Roll out + mobility(Yoga)

Training Daze

Friday, Nov. 29th 2013
Row 1k
Bench Press 5-3-2-2-1-1 reps E3MOM
225-275-295-315-335-355(fail)
Hang Power Cleans 3-2-2-2-1-1 reps E2MOM
225-225-245-265-275-295
WOD x 3rds
Buy In = 6 Bar Muscle-ups
5 Bench Press @ 205
5 Hang Power Cleans @ 205
-All unbroken 1) 2:19 2) 2:36 3) 2:38

WOD 3rds for time: 16:02
Run 800 meters (800 ended in driveway had to go into backyard)
15 HSPU
10 Burpees

Row 4k (250m @ 75% & 250m @ 85%) 16:45

Saturday, Nov. 30th 2013
Snatch Work 45 min
GHD sit-ups 5 sets x 20 reps
Box jumps @ 30" snatch stance x 30 reps
Behind the neck pull-ups x 30 reps
Barbell Roll-outs x 30 reps

Sunday, Dec. 1st 2013
1 1/4 Front Squats 4 sets x 3 reps E3MOM
185-225-275-300-300
Reverse Cluster E3MOM
1 power jerk/ 1 clean high pull/ 1 hang squat clean/ 1 split jerk
135-135-185-185-225-225
Squat Clean Practice @ 225 x 12 reps

T-Town Running Club Downtown 2.3 miles

WOD "Danny" AMRAP 20 min
30 box jumps @ 24"
20 Push Press @ 115
30 Pull-ups
4 rds + 15 box jumps

Monday, Dec 2nd 2013
Row WOD
1000m/800m/600m/500m/400m/300m/200m/100m Rest b/w sets
3:50/2:57/2:10/1:46/1:21/1:00/:40/:18
GHD sit-ups 5 sets x 20 reps

Swim 1000 yds with Justin Allen

Back Squat 5-5-3-2-2-1
135-225-275-315-365-395
WOD for time: 13:32 all unbroken
Run 800 meters
8 Muscle-ups
13 Kb swings @ 70
Run 600 meters
7 Muscle-ups
12 Kb swings @ 70
Run 400 meters
6 Muscle-ups
11 Kb swings @ 70
Run 200 meters
5 muscle-ups
10 Kb swings @ 70

The KB Swing

When you think of what muscles the kettlebell swing works, your core muscles may not immediately spring to mind, but your core is just as important as your hamstrings, glutes and back when swinging. In order to maintain a neutral spine, your abdominals have to work very hard to prevent your lower back from rounding, and keep your head and chest high. Unlike sit ups and crunches, which emphasize spinal movement, swings train the core for what it’s designed to do – stabilization. There aren’t many exercises that will work your core harder than heavy kettlebell swings will.

KettleBear Trey

Building The Posterior Chain

Kettlebell swings develop the important posterior chain muscles of the body such as the hamstrings, glutes, core and back. These muscles are often overlooked with traditional weight training but they are crucial for a large number of sports as these muscles are heavily involved in sprinting, jumping and OLY lifting. Traditional crunches are useless and do nothing for you, hit your abs with functional abdominal training that actually has benefit in the real world.

CrossFit KB Cert

The weekend was time well spent with the great KB expert Jeff Martone. I have a video of Jeff juggling, doing the helicopter, and flipping a 53lb kettlebell, but was unable to load it. Well to my surprise the certification focused some on joint mobility and flexibility. Necks, Shoulders, Elbows, Wrist&Fingers, Spine, Hips, and Knees as a warm-up for the kettlebells. Most of these stretches relate back to my Yoga belief, that everyone needs it before and after a CrossFit WOD. After two days of training we had to take a Kettlebell Performance Test. We had to do 5-10 reps for every exercise and perform it correctly.

-Russian KB swing
-Power KB swing
-American KB swing
-Single arm KB swings(L&R)
-KB swing release(2 hands)
-Half rotation switch
-H2H swing switch
-Floor press(single arm)
-Floor press(2 KBs)
-Arm-bar stretch
-TGU
-Dead hang clean
-Swinging clean(single arm)
-Swinging clean(2 KBs)
-Military Press
-Push press
-Snatch
-Thrusters(2 KBs)
-Front Squat

Upon the 1 hour successful completion we received our certificates. I met a lot of cool like minded people and enhanced my own skills.

CrossFit Kettlebell Certification

Today and yesterday are being spent with Jeff Martone learning all about Kettlebells. I'm getting my 4th CrossFit cert and I'm learning so many new things about coaching and being an athlete. I will post more after certification is finished.