[youtube=http://www.youtube.com/watch?v=7Kcb7VVtV6k&feature=youtu.be]
There are still spots left for the Kettlebell Seminar with RKC instructor Jen Sinkler. The kettlebell is one of the most efficient tools of the trade when it comes to developing power, stamina, endurance, fat loss, and overall athletic capacity. Come join us April 28th at CFP from 11am – 4 pm for a great 5 hour work shop. Click on this LINK to register.
The PR Challenge will be happening during regular classes this Saturday at 8 am or 10 am . You may make up the PR Challenge WOD if you’re unable to make it during any regular classes either 2 days before or after the Challenge date.
A. 20 Minutes of skill work
All evening classes will be learning how to do the RKC Clean technique with RKC instructor Cory Felderman.
B. 10 rounds AFAP:
10 x Swings Right Arm
10 x Swings Left Arm
10 x Pull-ups (5 x Pull-ups for Intermediate and Novice members)
The swings are RKC standard kettlebell swings. Scale reps and rounds if necessary …”Do not compromise form!”
C. 2 x Max Effort Plank holds
-Post results under comments
worked on paralletes,
WOD: 12:11 (1.5pood) with ‘fat bar’ pull-ups
worked on double unders & hand stand
WOD 12:26 w/26 lb kb, 5 pull-ups blue band
A). Skill Work: 20 minutes of kettlebell cleans (1 pood).
B). 9 rounds
10 x swings with right arm (1 pood)
10 x swings with left arm (1 pood)
10 pullups (red band)
C). 2 x 2 minute planks holds
4 x 15 back extensions
5 x 10 ring rows
KB swings need some work….strained my neck doing them today.
Kb skill work: KB clean
wod: 13:23 1pd KB all swings,
did 5 rnds Pullups (10), and then 5 rnds pushups (10) as was beginning to tear.
Did more skill work after, tried to mainting 50UB-DU’s each time.
11:37 I think I was using 25 lb KB. 5 pull-ups except the last 2 rounds I had to do push-ups.
WOD : 11:50, 26 lb. 5 pullups with blue band.
WOD 8:07 15lb KB, 5 rounds with 5 pull ups and 5 rounds with 10 push ups. Still trying to find the right balance of challenging myself but being able to complete the work out…
KB skill work – 20 min – worked on cleans
WOD: 10:59 with 26# and pushups
KB Clean work….not my most coordinated movement. Needs some work.
WOD: 8+18 (15 min cap) 1 pood, 10 pull-ups.
100 GHD Sit-ups
10: 6 count T’s shoulder strengthening
35 min trainer ride
Worked Kettle Bell clean fist 20 mins. WOD 12:15 with Blue Bell and pushups.
Many thanks to Cory for the kettlebell coaching last night. I really appreciated it.
KB cleans need work.
WOD: 13:45 35lb KB for swings. 5 pull ups with blue band.
Plank max: 2 rounds – 1:45 rd 1, 1:00 rd 2.