Dumbbell / Kettlebell Complex
Build to a challenging load on each:
8 Tempo Kettlebell/Dumbbell Front Rack Squats(4021) or 12 Alternating KB/DB Front Rack Cossack Squats
8 Tempo Kettlebell/Dumbbell Single-Arm Rows (4021)
8 Tempo Ring/Matador Dips, Ring Push-Ups, Push Ups, or Elevated Push Ups (4021)
For the Squats, choose Cossacks only if you can move through a full range of motion with some weight. If not then perform the Front Rack Squats, which will allow you to get more of a strength stimulus. Same for the Dips / Push-Ups: choose the movement that allows you to perform full range of motion at a controlled tempo.
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Week 5 of 8
2 x 3 Rounds:
1 Minute Max Meters Rowed
2 Minutes Rest
Rest 5 minutes (after the 3rd round)
85-90% effort. Aim to be consistent to within a few meters on each.
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Register for Active Life Strength!
Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
January 21st, 2019 – March 14th, 2019
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
February 19th, 2019 – April 11th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based on of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.
“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.
Yesterday’s Results Board: Deadlifts, Hang Cleans, Push Presses, Muscle-Ups
Try to Keep Up With Australia’s Fastest 92-Year-Old Woman NY Times
Do I Need More Vitamin B12? NY Mag