Had an excellent time in the mountains for the holiday weekend. I had a blast teaching Keri how to split wood at the house we stayed in above Carbondale. Even though it was a 10lb splitting maul, she was a natural. Kettlebell evidently transfers well to lumberjack work! Time to jump back into my training and tonight will be a fun one:
Set 1: 24kg Double Clean 2′ 15-17RPM
Set 2: 20kg LC + Jerk 3′ 6-8RPM
Set 3: 20kg LC 9-11RPM
Set 4: 16kg Double Swings 100 reps (shoulder height swing)
Shoulder/Calf Assist Set
Run 10 min
Stretch and EAT
It feels great to be back in the office treating patients, some of my patients pushed pretty hard during the long weekend and we have to get the body back into proper alignment. I have a few elite endurance athletes with some BIG races coming up and I CANNOT wait to see how great they do!
If you are feeling the aches and pains from training or life in general, be sure to stop by the office and get adjusted! 303-300-0424
I am also very excited to teach my kettlebell athletes tonight, they have been surpassing my expectations so far. I have been tracking each workout done with the class in order to retest in the coming months. This is a common practice in CrossFit and is an excellent way to see objective and quantitative growth in a group setting.
With that said, tonight we are testing ourselves with the (in)famous 300 Kettlebell Meltdown**. There has been tremendous hype around this workout, I am always cautious concerning such hype but this consists of safe and quality movements. It will be awful (in a good way) especially when you start chipping away at the squat thrusts but this hits the entire body going back and forth between push and pull exercises evenly. There is also a large portion of classic bodyweight movements in this workout which I am proud to see my athletes embracing and appreciating the merits of a push-up vs. a ‘gunslinger’ per say. We WILL scale where needed. 3…2…1…GO!
**This workout is designed to improve GPP (General Physical Preparedness) and work capacity. This workout SHOULD leave you floored and WILL MOST LIKELY make you sore the next few days. I will be watching everyone’s form like a hawk but will also be pushing you to keep moving and hold a strong pace throughout. You have all improved you form over the past few months and this is your reward and chance to showcase your hard work!
Skill/Strength: 7 Point Turkish Get-Up (TGU), working our way from bodyweight to weighted
300 Kettlebell Meltdown for Time:
50 Snatches (25/arm)
50 KB 2-Hand Swing
50 Squat Thrust w/jump (Just like the 6 point burpee minus the push-up, I DO want to see that jump folks. AND keep that core tight, do not let those hips sag!)
50 KB Clean and Push Press/Jerk (25/arm)
50 Mountain Climbers (1 Rt/1 Lt = 1 Mtn. Climber)
Below is a video of some machine who finished sub 12′ with a 24kg bell. Impressive…
Core Circuit 3x
Glute Bridge Pull Over 30 sec.
Plank 30 sec.
Around The World 30 sec/direction
Stretch, Go Home, EAT