Ice Cream and Kettlebell Swings
Want to join CFSBK or know someone who might?? Check out these two new Foundations cycles coming up in April.
April Evening Cycle
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 4/12 – 5/5
Register Here!
April Afternoon Cycle
Times: Mondays and Thursdays from 10am-11:15am
Dates: 4/19-5/13
Register Here!
Tell your friends!
We are running a normal class schedule this weekend. Hope to see you there.
Saturday: 8am, 9am, 10am, 11am, 12pm
Sunday: 9am, 10am, 11am, 12pm
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nother fine shot!
Remember back in Dec/Jan when we named our 3-, 6-, and 12-month goals? How is everyone doing on theirs?
Mine were: learn to kip and get double unders
for the most part, success! Though both areas still need a lot of work, such as stringing the du’s together and working on form, and kipping without the band. Maybe by June…
@Snip: Yep, I remember.
Am making good progress (IMHO):Successful thus far:0 injuries (yay!)
Add more volume to gymnastic exercises (pushups, pullups, squats, pistols, wall ball, K2E, etc).
PNF of hamstrings thrice daily to improved mobility.
Long Term Goals are still there:Cleans to get within 90% of my 1RM Front Squat
400+ FGB
450+ DL (without compromising form)
Sub 4 minute Fram
Bodyweight shoulder press
20+ consecutive deadhand pullups
50+ consecutive kipping pullups
10+ consecutive muscle-ups (strict)
20+ consecutive muscle-ups (kipped)
10+ consecutive hand-stand pushups
30+ consecutive ring dips
5+ consecutive pistols (no support)
200+ consecutive double unders in sub 2 minutes
Snip great call on 3 month goals. So here were my two.
300 lb back squat for 1. Accomplished!
Clean up deadlift enough to do a max safely. Accomplished, since then I have gotten a deadlift which would have been a 35 pr if it had been all in one go.
How is it looking for 6 month goals? About half way. My two were 10 second handstand (I am up to a max of about 5 seconds every now and again) and 50 consecutive double unders. From that time I am up from 13 to 27 for a max so I feel like this is headed in the right direction.
Embarrassingly, I couldn’t even remember mine. Had to go back and look ’em up. Here they were:
3 months: figure out a consistent CrossFit/capoeira training schedule.Nick and I sat down and made a family workout calendar a couple of weeks ago. We have a plan; we haven’t exactly stuck to it, but each week is more consistent than the last. So I’m OK with this one.
6 months: get a freestanding handstand. Get comfortable with cleans. Get 10 strict pullups. Get a couple ring dips. Get a macacu (back handspring move in capoeira).OK, so 6 months is SHORT. I am a long way off from a freestanding handstand. I luck into a few seconds every now and again, but I have no idea whether it’ll happen on any given day. Ring dips also are very far away. Ditto the macaco. Time to start working.
My goals are still to get a strict pullup and double-under. I got the latter but only barely. I have half a pullup that I think can go all the way when I start taking better care of my body again.
Did the KB/Run WOD from yesterday this morning. Replaced row for run on a count of a bum right foot.
With a 20kg KB at Shane’s insistence, I was actually surprised I did 30 swings unbroken every round.
2:552:562:57
Did the KB/Run WOD at 5.
3:19-3:09-3:03 20Kg
Got faster ‘coz I was chasing Ash, from a distance…
Skipped ring rows ‘coz they tweak my elbow.
There is apparently an elbow thing going around, I know of 2 other CFers with the exact same thing. It seems to be pulling related because as soon as I leaned into the ring row, my elbow screamed.
@Marge – Here is the article from the other day about working through injuries:http://www.nytimes.com/2010/04/01/fashion/01best.html
Tabata Sprints = the devil
that is all
WOD3 rounds KB /400m run
Used 1.5 pood KB
2.502.352.28
Fun WOD….we don’t do to much running so this was a bit of a tester..