Posts tagged kettlebell swings
Are You Grippin’ Me?
03 days ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
WOD for Thursday 051613 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition
Strength:
Clean
3 singles @70%
3 singles @75%
2 singles @80%
2 singles @85% 1RM
Conditioning:
For Time:
30 KB Swings (52/35)
30 Pullups
20 KB Swings
20 Pullups
10 KB Swings
10 Pullups
Time Cap: 10 minutes
Post Press Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the http://crossfitdurham.com/wp-admin/post-new.php“on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.
For the strength segment, follow the warmup progression and then complete just 2 Clean singles at 85% 1RM. Rest 3-4 minutes between attempts at 80 and 85%. You’re working towards the higher end of your capacity, but you are still working below 1RM capacity.
For the conditioning workout, there is a 10 minute time cap. Swings are American (ie, overhead). For the pullups, you can kip or deadhang. Keep your hands dry and try not to rip. A hand rip will impede your ability to workout the rest of the week. Live to WOD another day!
Benchmarkin
1 week ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Wednesday 050813 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”
Strength:
Clean
4 singles @65%
4 singles @70%
4 singles @75% 1RM
Conditioning:
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups
Time Cap: 15 minutes
Post Clean Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the “on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.
For the strength segment, follow the warmup progression and then complete 4 Clean singles at 75% 1RM. Rest 3-4 minutes between attempts. You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs. That said, since these are relatively light, try hanging out in the bottom of your receiving position (front squat) for a couple of seconds to settle in before standing to full extension.
This is a CrossFit Benchmark WOD. We’re putting a 15 minute time cap on it today. Swings are American if RXd. Lots of grip work on this one. Protect your hands!
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
Jack Strikes Back
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Monday 050613 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)
Skill:
Complete 3 Rounds (not timed)
1 Hang Power Clean
1 Hang Clean
1 Power Clean
1 Clean
Use 40% 1RM
Strength:
Deadlift
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
10 Rounds:
3 Goblet Squats (70/52)
3 KB Swings
3 Pushups
Time Cap: 7 minutes
Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, complete three rounds of the 4 movement complex. This is untimed, but shouldn’t take more than 6-8 minutes. Don’t rush and make sure you are set up well for each movement. You can rest between rounds as well.
the strength segment, you will establish a 1RM Deadlift for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, use the same KB for both movements. The Swings are American (ie, overhead). Use the heaviest load you can that will allow for unbroken Goblet Squats. Up the intensity on Pushups with either hand release or making them dynamic.
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
ENDURANCE WORKOUT tonight at 6pm!
KB Goblet Squats
Farewell Tour
3 weeks ago
WOD for Monday 042913 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Skill:
Dips
3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)
Strength:
Press
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
15-12-9 Reps For Time:
Kettlebell Swings (70/52)
Toes To Bar
Time Cap: 6 minutes
Post Press Loads and Workout Rounds to Comments
During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips.
For the strength segment, you will establish a 1RM Press for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, work with a partner and alternate rounds. 20m is the equivalent of 10 lengthwise mat lengths or 15 widthwise mat lengths. Working with one arm at a time is going to really challenge your midline stabilization!
ENDURANCE WORKOUT tonight at 6pm!
American KB Swing with Jeff Martone
Double Bell Ringing
4 weeks ago
WOD for Monday 042213 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”
Strength:
Clean
1 rep @60%
1 rep @60%
1 rep @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
Establish 1RM (no more than 4 attempts)
Conditioning:
4 Rounds:
6 double KB swings
6 double KB clean and press
6 double KB swings
KB weight is as heavy as possible without putting KBs down mid-round.
This is a partner WOD. One person completes an entire round while the other one rests. Trade rounds like this until both have completed 4. Share the same set of KB’s if possible. 10 burpee penalty for every time the KB’s touch the ground between the start and finish of a round.
Time cap: 8 minutes (total for both partners)
Post Clean Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the “on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.
For the strength segment, you will establish a 1RM Clean for the day. Follow the reps and % progression up to 95% and then take 3-4 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, work with a partner, alternating rounds. The time cap is 8 minutes total for both partners to finish. Ideally, both partners will use the same set of KBs, but this isn’t totally necessary. During each round if you have to set the KBs down, count a 10 burpee penalty. The burpees are to be completed AFTER all of your rounds are completed and may be done beyond the 8 minute time cap.
ENDURANCE WORKOUT tonight at 6pm!
Double KB Clean and Press
Second Time Around
1 month ago
WOD for Monday 041513 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Snatch Work
EMOM for 8 minutes:
Full Snatch (35-40% 1RM)
Strength:
Back Squat
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
3 Rounds For Time:
6 Overhead Squats (135/95)
12 Box Jumps (30/24)
24 Russian KB Swings (70/52)
Time cap: 7 minutes
Post Back Squat Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 2 full Snatch from the floor every minute on the minute for 8 minutes (16total reps). Do these at just 35-40% 1RM. They should feel pretty light. This is for technique. To add a level of difficulty, hold each landing in the bottom position (overhead squat) for a 1-3 second count.
For the strength segment, you will establish a 1RM Back Squat for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, take the OHS bar from the ground to start each round. As there are only a total of 18 reps you can still scale pretty heavy for these, ie 75% 1RM. Note that you have a 7 minute cap on this workout. So, choose all of your scaling wisely. Attempt to work as hard and as heavy as possible without getting cut off from finishing.
ENDURANCE WORKOUT tonight at 6pm!
Think she can hear the music?
Big Bench
1 month ago
30-minute Mobility Workouts return THIS week!
Wednesdays at 5:30pm and Saturdays at 10:00am
WOD for Monday 040813 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Skill:
Deadhang Pullups
5 sets @80% of 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 8 reps)
Strength:
Bench Press
5 reps @50%
5 reps @60%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
7 Rounds For Time:
7 Ball Slams (30/20)
7 KB Swings (70/52)
Time Cap: 5 minutes
Post Bench Press Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 5 sets of Deadhang pullups. Determine the number of reps for each round by taking 80% of your 1 set max. Rest 2-3 minutes between sets.
For the strength segment, you will establish a 1RM Bench Press for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, you have no more than 5 minutes. The KB Swings are American, but if the RX load is more than you’re used to and you’d like to do Russian Swings, go ahead. You may also choose to scale up the Slam Ball load.
ENDURANCE WORKOUT tonight at 6pm!
Proper Bench Press technique with Shane Sweatt and Laura Phelps-Sweatt
