friday fun

Friday in class we warmed up with some kettlebell drills and then did medicine ball partner sit-ups.  For strength we did 5 sets of 5 deadlifts increasing the load each set.  Thanks to Rob and Chad for joining us for a workout.  Chad is a CrossFitter visiting from Alaska!  Chad scraped his shins during deadlifting but didn't let that stop him from turning in the best workout time of the day!  

Workout was:

3 rounds

run around the block

15 wall ball

15 sumo deadlift high pulls

bear crawl up and back the length of the floor 2x

Go Heavy!

P.S. Here is a late addition to the blog post. Here's a new video for your viewing pleasure. 

Thursday in class we warmed up with ladder drills and med ball partner passes.  For strength we did 5 sets of 5 dumbbell push presses paired with heavy swings and 1 leg deadlifts. 

Great job to Susan, Jami, Hadley, Cristina, and Tiffany who all swung heavy for the first time and to Jenn H who swung the big boy at 32k!  I knew you all could do it!

Workout was:

2 rounds

row 500

20 ball slams

run to the corner and back

rest 3 minutes between rounds

swinging Cindy

5 pull-ups

10 push-ups

15 kettlebell swings

Wednesday in class we put a little twist on a classic benchmark workout "Cindy" .  The original workout calls for 5 pull-ups, 10 push ups and 15 squats.  Our version replaces the squats with kettlebell swings.  Great job to Jenn H. and Ben with 18 rounds each!

Workout was:

"Swinging Cindy"

how many rounds in 20 minutes

5 pull-ups

10 push-ups

15 kettlebell swings

We've been talking about the importance of hip mobility in class and introducing some new movements to increase our range of motion.  Good hip mobility with improve your posture, make exercises like squats and deadlifts easier and prevent injuries.  Here is a link to a great article that gives examples of 7 dynamic stretches to improve your hip mobility.  Enjoy!

A workout to flip for

Thanks to Chaco for supervising the morning WOD!

Congratulations to Melissa on getting her first pull-up today in class! 

Tuesday in class we did a fairly long warm-up with pass thrus, spiderman, overhead kb squats, windmills, and get up sit ups.  The workout only used one kettlebell but definitely showed some of the diversity of exercises that you can do with bells.  Hope you all enjoyed it!

Workout was:

5 rounds

1 turkish get-up (each side)

5 kettlebell thrusters (each side)

10 flip, catch and squat

15 russian twists

run to the corner and back

Memorial Day Workout

Thanks to everyone for giving up the great weather to come indoors and join us for a holiday workout.  We warmed up with a little kettlebell mobility work and for skill we did 4 sets of 5 double kettlebell clean and press and weighted pull-ups.  Devon stopped the class cold when she did 5 pull-ups with a 30 lb weight vest on!  

Workout was:

4 rounds

45 seconds of work/15 seconds of rest

hand to hand kettlebell swings

ball slams

burpees/squat thrusts

figure 8 to a hold

l-sits

rest 1 minute between rounds

Here are 10 explosive moves for the upper body.  Some might be a little familiar.  Enjoy!  

10 primal plyos for the upper body

Tackling "Helen"

Here is a video of the workouts on Saturday!  Great job to everyone!  Enjoy!

Saturday we revisited the benchmark workout "Helen".  Great job to Jeff with the fastest time of the day and a new pr at 10:30.  Congratulations to Nathan S, Cristina, Lisa, and Hadley who all had new pr's!  If this was your first time with Helen we'll see her again in 6-8 weeks and if you're consistent with your training you'll see improvements in your time, endurance and technique!

Workout was:

"Helen"

3 rounds

run 450 meters

21 kettlebell swings

12 pull-ups

You go, I go

Thursday in class we did a partner workout ladder.  One person performs one rep, then their partner performs one rep, then two reps, then three, up to ten.  

Thanks to Polly and David and welcome to Portland.  They are Crossfitter's from Georgia that just moved here and Polly amazed everyone with her muscle-ups and 30 consecutive pull-ups!  

Workout was:

partner workout

you go I go

1-10 hang squat clean

1-10 push press

1-10 ring rows