The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar. No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!
Sign up here to register
Fitness
A. 20 Mins of Handstand Progressions
B. AFAP
20 x Cal Row
15 x Burpees
20 x Sit-ups
15 x Cal Row
15 x Burpees
20 x Sit-ups
10 x Cal Row
15 x Burpees
20 x Sit-ups
5 x Cal Row
15 x Burpees
20 x Sit-ups
Performance – Sport
A. 3 Sets NFT
20 x Pistols
<-> 10M HS walk or ME HS hold
5/3 x Muscle-ups
B. AFAP
100 x DU
15 x Burpees
10 x T2B
75 x DU
15 x Burpees
10 x T2B
50 x DU
15 x Burpees
10 x T2B
25 x DU
15 x Burpees
10 x T2B
-Post results under comments
A. Really like working on progressing these hard movements. Able to hold strict handstand and then bend elbows slightly and get back up. It’s a start.
B. Fitness. 13:45. Tired today but liked a workout without lifting. Wished the burpee number would’ve lowered each round also.
Performance:
9:37
Fitness
A. Done
B. 13:29 – Felt like I got really good pulls on the rowing part. Burpees are never fun, but kept a nice steady pace.
Got an email after class that this was my 100th class. How time flies!
Performance
A.) Done
B.) 10:42
I can tell I spent all of last week on vacation, not eating well. I feel drained, weak, etc. Hopefully I’m back to normal come Friday!
Sport
A. Substituted 1 strict MU instead of 3 muscle ups today.
B. 11:59. Got tripped up on dubs on the set of 100 and 75. Then it started to click after I relaxed a bit. Burpees were super slow. No bueno! Still feeling fatigued/sick-ish.
Performance
A. HS/HSPU practice – can consistently get into the handstand, still can’t really get a push-up though
B. 13:15 – fixed-time DU attempts (2:00, 1:30, 1:00, 0:45), K2E. Didn’t count how many DUs I got but getting some improvement.
Sport:
A. Done. Worked on HS walking (needs A LOT of work. It’s true that if you don’t use it, you lose it!)
B. 8:39 Rx I liked this one. Was quick, and not very taxing on my body.
A. First time doing these & really liked it. I did my first HSPU’s (kipping)!!! Just a month ago I wouldn’t have done this due to my shoulder, so super stoked.
B. 11:45 -.did SU’s, still working on DU’s. It’s my goal to have DU’s in a month.
A. HSPU progressions – comfortable in a HS for an extended period of time, still working on kipping
B. 12:07 – fixed time DU’s, K2E – DU’s are getting better with practice – I got two sets of 25 consecutive DU’s tonight!
A. HSPU progressions
B. 14:14 (DUs, burpees, knees to elbows) – This workout wiped me out.
A. worked on pistol progressions. Good tips from Matt, Matt, Staci and Shawn. Really appreciate it. NO WAY I could do those after several other movements in a workout.. CRAZY. Also worked on strict ring dips. Able to do a few with 2 thin orange band.
B. 14:30 SU- 200 for the 1st round, then realized there was a DU attempt recommendation. The second round got a few DUs with singles in between. Inefficient. Then when was tired, no dice :(. T2B are slow. If they come up in the open, it might be faster for me to do 1 and drop, instead of stuttering in between movements attempting kip.
I combined and did Double under practice, burpees and situps. Time was 14:00. THANKS FOR LETTING US PRACTICE DU’S IN THE WOD! Helps so much!!!