Tuesday, December 3rd, 2013

Hey Folks!

A little posterior chain and grip work today does a body good!  You guys did great!  There were a few questions about how heavy a kettlebell to use, I always find this to be a good guide:

  1. Can I do swings with it and still maintain all my form requirements? (Chest up, loading hips and using them for movement, not getting pulled forward, achieving full extension at the top [with American swings], etc.)
  2. How many reps are involved?  If there LOTS, then I’m probably using a lighter kettlebell
  3. Are they Russian swings?  If yes, then I’ll feel more confident with a heavier kettlebell
  4. How do I feel today?  If my grip is wrecked or my core is fatigued from another WOD or activity, maybe I go lighter, or forego the kettlebell swings all together.

That can pretty much be applied to all movements, but it is helpful with things like kettlebell swings where the next jump up is quite the jump up!

We’re donating to the Infant Food Bank!  You may have noticed the Crib up front at the gym/clinic – We’re trying to fill it up with diapers, formula, food, clothes, etc.  (All new stuff I believe).  Let’s show our love to these babies and families in need and fill this crib up to the brim!

Warm up

2 Rounds – 10 reverse dislocates, 10 squats, 10 second plank x3, 10 second superman x3

High hang Snatch 2-2-2-2-2  *Really aim on nailing down form today.  May require a lighter to moderate load

For time:
1000m Row
50 Wall Balls
50 Burpees

Mobility:
Stretch – Quads/Psoas, Glutes
LaX Ball – Glutes, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team