6/29 Snatch test training

Kettlebell Snatches

24k KB

5L/5R

One set every minute for 20 minutes.

My hands are hating me today.

6/26 Ultimate Frisbee

2 hours of running around like crazy, and we won! woot!

http://www.centralpaultimate.blogspot.com/

The good news is that it worked out the last bit of soreness from the KB cert, the bad news is I'm now sore in completely different places now.

6/21-6/22 Crossfit Kettlebell Cert

I attended the Crossfit Kettlebell Level 1 Certification at Kettlebell Koncepts in Gaithersburg, MD. on Saturday and Sunday. I learned a lot about Kettlebells, Crossfit, and how to teach people to use kettlebells without getting "jacked up" as Jeff Martone likes to say.

One of the most beneficial things I leaned was the joint mobility drills we did for warmup. I'll definitely be adding that and the PNF stretching to my workouts.

After some adjustments to my technique I feel like I'm dialed in. I'm also more confident about teaching others how to use kettlebells in there workout.

6/18 So If You Have A Date In Constantinople, She'll Be Waiting In Istanbul

Turkish Get Ups
L/R
16K
6/6
24k
4/4
32k
1/2
24k
2/4
16k
6/6

2 hand swing
16k
30
20

6/17 32 minute wonder

From Kettlebell Athletics

40 seconds on / 20 seconds off of...

Snatch Left
Snatch Right
Push Ups
Clean & Jerk Left
Clean & Jerk Right
Pull Ups
H2H Swings
Goblet Squats

4 Rounds

I took a 1 minute rest between rounds 2 and 3.

Finished with Planks

2 min front / 2 min left / 2 min right / 2 min front

6/16 Swingin'

Inspired by Tracy Reifkind.

I took a 30 second break between each set.

16K KB
2 hand swing x 40
Transfers x 40
1 swing / 1 transfer x 15 ( 30 reps)
5/5 x 4
10/10 x 2
20/20 x 1
20 / 20 x 1

24K KB
2 hand swings x 20
transfers x 20
1 swing / 1 transfer x 7 (14 reps)
5/5 x 2
10 / 10

6/14 Deadlifts

Deadlifts (55lb bar)

145x9
235x3
285x3
325x3
415x3
435 x fail
325x5
325x5
325x5

Pullups / Dips
10 / 12
4+6/ 10
3+7 / 10

I love Crossfit

Last night's workout taken from here.

"Extreme BullFit"

75 Hang Power Snatch

75 Barbell Thrusters

*For Time*

Pro: 53lb Women - 75lb Men

Partition Like this:

12-12

11-11

10-10

9-9

8-8

7-7

6-6

5-5

4-4

3-3

Time: 24:33