Dumbbell / Kettlebell Complex
In 15 minutes, build to a heavy load (using a dumbbell or kettlebell) on the following complex:
Turkish Get-Up Ascent
5 OH (or Front Rack) Reverse lunges
Turkish Get0Up Descent
Start light-medium and find a heavy single for each arm on the complex. Ideally you’ll max out at the same load on each side.
Post loads to comments.
Every Minute on the Minute x 21 (7e):
A) 20 Russian Kettlebell Swings, as heavy as possible
B) Max Push-Ups
Us the heaviest kettlebell that allows you to perform the sets unbroken with proper form. The goal is to perform the greatest total number of reps, not max unbroken sets. If you can’t yet do sets of 7+, scale to incline Push-Ups as needed. On the flip side, if you can perform sets of 10+ easily, scale up to Ring Push-Ups.
Post work to comments.
Tonight: Flex Your Fundraising Muscles!
Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s talk about how to find those dollars! Join CFSBK members Jen B. and Kate T., your resident nonprofit and philanthropic whiz kids, tonight at 8:00pm to learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference. In this 1.5hr workshop we’ll cover:
- How to research foundation funders
- Protips for fundraising from individuals
- Our favorite things to do—and biggest mistakes to avoid—when you start fundraising
- Supporting nonprofits through funds and beyond
Jen and Kate are both directors at Foundation Center, which is a goldmine for anyone in the nonprofit sector to learn and network.
If you have any questions regarding the event, feel free to contact Kate (katetkacik [at] gmail.com) or Jen (jen.bokoff [at] gmail.com).
News and Notes
- For our CrossFit group class programming, this week will be a “Transition Week” between testing week and the start of our next cycle. This week will look pretty similar to any regular cycle but will have some novel lift exposures followed by a metcon or not-for-time work. One thing of note is that the strength work on Mondays during the upcoming cycle will be dumbbell/kettlebell complexes. The goal on these will be to work up to a heavy load for the day, and we’ll be teasing this tomorrow. These should be a fun and novel way to go heavy on some unilateral work. As always, we value your feedback!
- Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! An evening edition of Coach Keith’s popular Active Life Strength class starts October 15th, and registration opened last week. Check out last Tuesday’s post for details!
Yesterday’s Results Board: Clean and Jerk | Burpees, Toes-to-Bars
Huge Global Studies Find Low-Carb or Keto Diets Could Lead to Shorter Lifespan Blue Zones
The Benefits of Intuitive Lifting Breaking Muscle