10.28.08

CFHQ WOD
Squat clean 1-1-1-1-1-1-1 reps

CrossFit Peachtree WOD

Suicide Watch
50 – 30 – 20 (yes, you read those reps right)
Kettlebell Swings
Pull Ups
Sit Ups
Burpees

In between each round, run 400M or row 500M

We’re breaking out some of our old school workouts now…you guys are ready for them :)!

Kettlebell Swings

Who knew a bowling ball with a handle could provide such an effective workout. You guys always hear us scream, “HIPS” every time you do them…it’s your legs and hips that is getting that pet rock above your head, not your arms.

When practicing the KB swing, go through this mental checklist each time:

1. Take a natural squat stance making sure your knees are aligned with your ankles.

Keep your head up and looking straight forward
Keep a straight back- even when bending forward from hips
Sit back rather than dip down

2. Keep weight on your heels during swings until the top of the movement; you may shift your weight on your entire foot if that feels more comfortable.

Maintain your balance at all times.
At the bottom position you should feel your hamstrings stretch.

3. Explode the hips while keeping your arms straight and loose. The power comes from your legs not your arms. (Do not try and muscle the swing). Keep your shoulders down.

4. Lock out the hips and knees at the top position. This is where you develop the power to swing the kettlebell.

Squeeze the glutes tight every time you thrust
Brace your abs to protect your spine.

5. Your breathing should be a power inhale to your abdomen in through the nose at the bottom of the swing. As you snap your hips you let out a little fast breath bracing your spine (like you would with power punches)

October 28, 2008 | Filed Under W.O.D.

Comments

19 Responses to “10.28.08”

Ray on October 28th, 2008 9:03 am

Great job 6am fire breathers taking it to the “Suicide Watch”!!!
Mike D. on October 28th, 2008 9:07 am

Are we timing today’s workout?? I think I can bring it in by Thursday, 8 pm.
joe kitz on October 28th, 2008 9:13 am

So this is Rx’d with:

25 lbs kettlebell swings
black band pull ups
jump rope skips instead of burpees

sounds easy enough.
Ryan on October 28th, 2008 9:16 am

This workout makes heavy squat cleans look really attractive – im scccrrrd
bridget on October 28th, 2008 9:41 am

don’t know if you guys saw the video on the home page yesterday…but this girl is NINE years old…crazy :

http://media.crossfit.com/cf-video/CrossFit_MavanyAssWhooping.mov
Jenn on October 28th, 2008 9:52 am

Ray.. I will reluctantly be in at 11 this morning ha ha …. I think the name of the WOD is very appropriate.
Todd on October 28th, 2008 9:55 am

Ryan, don’t be scurrd. You better do the suicide watch and not the squat cleans. It definitely got crazy but that’s what’s so fun- not knowing if you’re actually gonna have a heart attack .

Ray, you were right about that song. I’ve been singin it ever since .
Ray on October 28th, 2008 9:57 am

Thank DJ Liz for that one!
Todd on October 28th, 2008 10:01 am

Bridget, just watched that video. We definitely need to put some cartwheels into a workout.
bridget on October 28th, 2008 10:14 am

i think we should add them to the warm ups . what i really do like is the weighted run…
joe kitz on October 28th, 2008 11:15 am

Does anyone else have huge bruises on the outside of their arms? Those dip ropes ate me up…I thought it was just pulling the hair out of my arm, but apparently it was beating the hell out of my blood vessels.
Ryan on October 28th, 2008 1:27 pm

Bridget can you give me a nutritional assessment of Five Guys Bacon Cheeseburgers?! I am addicted and I may eat one every day. I will try and skip the french fries and vanilla milkshakes though from now on.
bridget on October 28th, 2008 1:57 pm

you sure you wanna know? actually…are you sure you wanted ME to know you are eating that crap ? i think you need some extra credit for this one…

Calories: 1054, Total Fat: 77g, Carbs: 43g, Protein: 71g

that’s a whole lot of burpees
bridget on October 28th, 2008 1:58 pm

oh, and that was just for the burger…
Mike D. on October 28th, 2008 3:56 pm

Suppose I had a friend that went to Five Guys, ate a burger almost identical to Ryan’s, then polished off a bag of fries and then headed to Chick Fil A for a milkshake?? Is that burpees from now through New Year’s Day??
Ryan on October 28th, 2008 4:16 pm

Now that sounds like a delicious meal.
Todd on October 28th, 2008 4:16 pm

yeah, im a fan of the 5 guys baco cheeseburger w/ extra cheese. Cheese is so good.
Ray on October 28th, 2008 8:49 pm

Great job “beef” crew surviving that endurance seminar!
Mike D. on October 29th, 2008 8:47 am

I wouldn’t call that a “seminar”..During that second set of burpees, I started seeing a bright light and several dead relatives, but thank god that passed by the time I got to kettle bell swings…the beastie boys helped.