Kettlebell Workouts
Turkish Treat
1 month ago
New Bootcamps start on Monday!
WOD for Wednesday 122811 — Click Here For Today’s Schedule
Front Squat
3-3-3-3-3
–Rest–
5 Rounds (each for time):
Row 250m
6 Turkish Get Ups (3 per side)
Rest 2 minutes between rounds
Post Front Squat Loads and Time of Each Round to Comments
For the strength segment, perform 5 sets of 3 rep Front Squats.
For the conditioning workout, each round is timed separately. Use a TGU load that you are comfortable with…heavy, but not ridiculous. Rest 2 minutes between rounds.
Turkish Get Up Variations
Toys and Treats for Tails
Toy & food drive benefiting the animals at the Durham County Animal Shelter
You can drop your donations in the bin at the gym
FOR THE DOGS:
• Small bite dry food (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys
FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys
Holiday Deadlifts
1 month ago
Last chance holiday shopping in the CF Durham Store here!
If we do a workout at 10am on Christmas Sunday will you attend? Please post to comments
WOD for Tuesday 122011 – Click Here For Today’s Schedule
Deadlift
5-5-5-5
–Rest–
4 Rounds For Time:
15 KB Snatch – right (52/35)
15 KB Snatch – left (52/35)
25 Situps
Post Press Loads and any Penalties Counted to Comments
For the strength segment, perform 5 sets of 5 rep Deadlifts. Lower all reps to the ground. Check out this link on the CF Journal about putting the Deadlift bar down.
For the conditioning workout, perform all Snatches on the right arm before starting the left (or vice versa) each round. This workout comes from the CF Main Page – October 22, 2001.
Toys and Treats for Tails
Toy & food drive benefiting the animals at the Durham County Animal Shelter
You can drop your donations in the bin at the gym
FOR THE DOGS:
• Small bite dry food (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys
FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys
You Swing Like A Rusty Gate
1 month ago
Check out the CF Durham Store here for your holiday shopping!
If we do a workout at 10am on Christmas Sunday will you attend? Please post to comments
WOD for Monday 121911 – Click Here For Today’s Schedule
Press
2-2-2-2-2
–Rest–
Every other minute for 10 minutes (a total of 5 rounds):
30 Russian KB Swings (70/52)
Perform 30 swings in 1 minute, then rest 1 minute.
For every set you don’t complete 30 reps in 1 minute count a penalty of 1 800m run.
Post Press Loads and any Penalties Counted to Comments
For the strength segment, perform 5 sets of 2 rep Presses. Do not use your legs to move the load. Work up to the heaviest set of two you can.
For the conditioning workout, focus on digging your heels into the ground and keeping your lats tight. Note: These are prescribed as Russian Swings. Run your penalty distances at the end of the workout, not for time – unless you choose.
ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
28-min row focusing on s/m.
Row 1 min @ low (18 to 23) s/m. Increase by 1 s/m each minute for 10 minutes.
Return to low s/m & repeat 3 more times.
Common KB Flaws and Fixes
Toys and Treats for Tails
Toy & food drive benefiting the animals at the Durham County Animal Shelter
You can drop your donations in the bin at the gym
FOR THE DOGS:
• Small bite dry food (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys
FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys
Aftermath
1 month ago
Check out the CF Durham Store here for your holiday shopping!
Thank you to everyone who helped with the Carolina Fitness Challenge on Saturday!
The event would not be a success without the hard work and dedication of all of our athletes and Coaches!
WOD for Monday 121211 – Click Here For Today’s Schedule
Front Squat
3-3-3-3-3
–Rest–
40/30/20/10 Reps For Time:
KB Swings (52/35)
Situps
Air Squats
Post Push Press Loads and Workout Time to Comments
For the strength segment, perform 5 sets of 3 rep Front Squats. Make sure to take every rep below parallel.
For the conditioning workout, use a short stack of bumper plates under your butt to be sure all reps are below parallel.
ENDURANCE WORKOUT tonight at 6pm!
*SURVEY QUESTION OF THE DAY*
What was your most memorable moment from the Challenge on Saturday? Post answer to comments
Hangin’ Out
2 months ago
Check out the CF Durham Store here for your holiday shopping!
The Carolina Fitness Challenge is Saturday – 170 competitors and up to 500 total attendees!
We need to get the big room and the gym ready on Friday evening from about 5-8pm.
Please come help pre-, post-, or in lieu of your Friday night WOD!
WOD for Monday 120511 – Click Here For Today’s Schedule
Hang Snatch
1-1-1-1-1-1
–Rest–
21-15-9 Reps For Time:
KB Swings (52/35)
Burpees
Post Snatch Loads and Workout Time to Comments
For the strength segment, perform single rep Snatches from the 1st (hip) or 2nd (knee cap) positions. Bar should be received in a full overhead squat.
The conditioning workout is designed to be short and intense. Choose a KB load that lets you complete all rounds unbroken.
ENDURANCE WORKOUT tonight at 6pm with Coach Allison!
Speed Under The Bar – Chinese National Team
