Daily Dose of Awesomeness

The easy way is never the right way!

Weekend WOD

Strength:

   OFF

Conditioning:

   21-15-9 repetition rounds of:
     Kettlebell Snatch, left arm (53# for men/ 35# for women)
     Kettlebell Snatch, right arm
     Pull ups

   Intermediate:
   21-15-9 of:
     KB Snatch, left arm (35#/ 25#)
     KB Snatch, right arm (35#/ 25#)
     Pull up or Progressions (jumping, bands, etc)

   Beginner:
   15-12-9 of:

     KB Snatch, left arm (25#/ 15#)

     KB Snatch, right arm (25#/ 15#)

     Pull up or Progressions (jumping, bands, etc)

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.

QUICK KB SNATCH TUTORIAL

WOD DEMO w David Charbonneau

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The Monthly Movement

Hey guys, this is the first of what will be a monthly post. The point of The Monthly Movement (TMM) will be to highlight a single movement, whether it be an exercise or stretch, that we find particularly beneficial. So without further delay, The Monthly Movement:

Kettle Bell (kb) Swing:

Why:

• The kb swing can give you everything you want out of an exercise. It can help you burn tons of fat, provide explosiveness for sports, and help you obtain that perfect backside.
• This exercise works out your whole prosterior chain, which runs from the base of your skull all the way down to your Achilles tendons.

How:

• Stand with your feet slightly wider than shoulder width and your feet pointed outward about 45 degrees.
• Keep your shoulder back and down so you don't round your back.
• Now begin to lower down by pushing your hips back and swing the kettle bell between your legs. Pretend you are trying to close a door with your butt. Do not swing the kb too low to the ground, it should be touching or almost touching right under your butt at the bottom position.
• Then explode back to the upright position and fully extend your hips. Guide, do not pull, the kb up with your arms to eye height or overhead if you are comfortable with the exercise and ready for an advanced movement. At the top of the movement pretend you are trying to pinch a penny with your butt checks.

Kb swing with overhead extension. Bringing the weight overhead will incorporate more shoulders into the workout. Be careful with this movement because it is very easy to get injured if you perform the movement wrong when bringing it overhead.

So there it is guys, The Monthly Movement. Try to add this awesome exercise to your routine.

Train hard and train smart.

WOD Wednesday 10/19/11

Strength:

   Back Squat: 3-3-3-3-3


Conditioning:

   With a continuous running clock, complete 100 Kettlebell (KB) swings (70# for men/ 53# for women)
     - On the minute, every minute, put down the KB and complete 3 Clean & Jerks (135#/ 95#).
   
     Intermediate: KB (53#/ 35#), Clean & Jerk (95#/ 65#)
     Beginner: KB (35#/ 25#), Clean & Jerk (65#/ 45#)
     Novice: 50 KB Swings (35#/ 25#), Clean & Jerk (45#/ 35#)

     * When you put the KB down, the next round starts at the number after the last completed rep. For example: if you complete 25 KB swings the first minute, when you are finished with the Clean & Jerks your count starts at 26.
     * This is a CONTINUOUS CLOCK so the faster you do the Clean & Jerks, the more time you have for swings.


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WOD Tuesday 10/4/11

Strength:
  Shoulder Press 5-5-5-5-5
    -- warm up shoulders and then perform 5 sets of 5 strict shoulder press (no legs for help!). These sets       should be challenging to complete.

Conditioning:
  21-15-9 rep rounds of:
     Clean and Jerk
     KB Swing
         * Challenge yourself with these weights but remember it is a decent amount of reps. The Cleans should be a weight where you have to rest and the swings should be very difficult to get unbroken.

*For those of you trying to lose weight, do a hill walk on the treadmill 5-10 min after completion of workout. Do a higher incline than usual, but for only 20min.