3 x 1 @80-85% of last week’s weight
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Exposure 8 of 8
5 Rounds for Time:
21 Russian Kettlebell Swings 24/16kg
9 Kipping Pull-Ups
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Rachel and Daniel at Powermonkey Camp
Two intrepid CFSBKers attended a recent weeklong Powermonkey Camp in Tennessee, and today we’re grateful that Rachel H. and Daniel R. were gracious enough to answer a few questions about their experiences. Let’s find out how it went!
Why did you attend the camp?
Rachel: I wanted to get hands on coaching from high-level experts in each of the various fields that I love—gymnastics (rings, bar work, handstands, tumbling) and weightlifting. I was also looking for a way to unplug and have fun.
Daniel: Isn’t a week training in an amazing gym with Olympics-level coaches everyone’s ideal vacation?!
What did you learn?
Rachel: Oh man, I learned so much. Here’s a shortlist just based off of what I can think of right now…
- The real meaning behind the term “active recovery”
- How to program workouts either for increasing aerobic capacity or anaerobic capacity
- Specific, personalized drills for my handstands, after a hands on assessment of my current weaknesses and strengths from Dave Durante
- Specific, personalized cues for a better Snatch, Clean, and Split Jerk from various olympic champions
- Jump rope technique to improve efficiency
- Kettlebell grip technique
- A more nuanced and detailed understanding of the 3 different kip swings for Bar Muscle-Ups (CrossFit, gymnastics glide kip, and a hybrid)
- Specific, personalized cues for a better swing on rings + specific progressions and cues to work up to a Ring Muscle-Up (e.g. swing into a Ring Row)
- Specific drills to improve the pulling and transitions for my Ring and Bar Muscle-Ups
- A better understanding of the weaknesses in my running form, plus best practices for running technique to improve my form and efficiency
- How to row more efficiently, especially as a shorter person, and where my specific weaknesses are
- How to build empathy for adaptive athletes and program adaptive workouts
- My personal aerobic / anaerobic thresholds and recovery rate, along with guidance on where I can improve (through a VO2 capacity test)
….. uh ok I think there’s more but I’ll stop there for now.
Daniel: SO MUCH. We got 2 hours of classes across 10 different modalities (Clean, Jerk, Snatch, Handstands, Kettlebell, Rings, etc). It’s a lot of material. A good chunk of it are progressions that are inline with what CFSBK teaches, but most of them are things we don’t usually practice with enough time in group class (e.g., a good kip swing from the rings, Double Kettlebell Snatches, etc.)
Another part of it is around things we’d never see in a group class. For instance, we spent multiple hours working out and then learning from Chris Hinshaw about different metabolic systems and how to train them. It’s information that’s very valuable if you’re a coach, but also valuable to understand your own basic athletic performance – am I good at recovering, what’s the expected stimulus of this workout, etc.
Would you recommend it?
Rachel: If you haven’t been before, and you’re looking to get a taste of elite level coaching across a wide range of the movements we do in CrossFit (gymnastics, weightlifting, kettlebell, rowing, etc) then hell yes. It’s expensive but also a one-of-a-kind learning opportunity, not to mention so incredibly inspiring and rejuvenating. I left feeling super excited to start working on incorporating what I learned into my regular training, which, given how much I learned, will probably take me a good 6-8 months.
Daniel: Yes. It’s not cheap, but they do provide lodging and (surprisingly good!) food. You get to work with excellent coaches, be part of a group of people that share your same enthusiasm for all things fitness, train with some games athletes (we trained with Alec Smith!), see other games athletes (Matt Fraser stopped by for dinner!).
One of the worries I had was whether I’d feel out of place. Is this gonna be all super fit people and semi-pro athletes? That was NOT the case. Sure, there were people fitter than me, but the culture was very inclusive and nobody really cared about what you can or can’t do.
Thanks, Rachel and Daniel! Check out more photos from their trip on Flickr.