Kim Wong came to class with my absolute favorite t-shirt on for our Saturday AM workout. Just in case you can't read it clearly it says: "Put Your Big Girl Panties on and Deal With It!". Thanks for sharing Kim!
The Turkish Get-up (TGU) is one of the most powerful techniques out there to make people aware of any deficiencies in functional strength, transitional skills and maintaining tension. Even when performed in small doses it has a tremendous effect on the body. but when it is done for high repetitions it is devastating! Ask anyone who has completed "Lupe" or "Pola" from our "Bond Girl" series of workouts - the TGU will crush even the strongest athlete.
Take a moment to watch our own Dos and Liz demonstrate the TGU:
Just wanted to let you all know that we've added another class to our rapidly expanding schedule! The new class will be from 1200 PM to 0100 PM on Friday's. That makes TWELVE (12) classes a week that you can train at... so what's your excuse now?
Last night we did "Thumper", one of our CrossFit Koncepts "Bond Girl" workouts, and everyone posted impressive times for a very tough (physically and mentally) workout. While "Thumper" isn't the most challenging workout in this series it is certainly in the top five or so. A couple people had the pleasure of meeting "Thumper" for the first time last night while other people are familiar with her and know to keep their distance.
If you're not familiar with the workout it is 100 Kettlebell Burpee Snatches for time - simple and utterly brutal. Personally I knocked almost two minutes off of my last time (came in at ~15:30)... and I'm looking at knocking another 30 seconds off of it the next time this WOD comes around. If you've never tried this workout it's worth a shot... as long as you don't mind burpees - and snatches. For a demo of the KB Burpee Snatch check out this video on YouTube.
Tony Rosa, a friend and kettlebell client of mine, took the time to post a review on the Dragon Door website of the KB 101 workshop that he attended this weekend. This wasn't the first kettlebell workshop that Tony's attended - as matter of fact he's been to three of the KB 101 workshops in less than a year - and he keeps returning to them in order to get a deeper insight and understanding of the fundamentals of kettlebell techniques. Here's what he had to say:
Let me put it another way. I also attended a two day CrossFit Kettlebell certification where I certainly learned a lot, but did not come close to what I have learned with Mike. He is a perfectionist when it comes to technique and is uncompromising in that he accepts only your best effort; at the same time, he will bend over backwards to ensure you understand what you are doing. Hopefully, Pavel himself reads this because I frankly believe the RKC would benefit tremendously by incorporating Mike's instructional methods into its curriculum."
Thanks again Tony - your friendship and support is priceless!
This five-hour workshop will cover an introductory level technique progression of the core single kettllebell lifts: the Deadlift, Swing, Clean, Squat, Military Press and Snatch.
These
techniques will be demonstrated and analyzed from various standpoints
to ensure that attendees have a complete and thorough understanding of
each kettlebell techniques uses, strengths and weaknesses.
Emphasis will be placed on developing effective, safe and transferable skills between the various kettlebell techniques as well as developing coordination and timing for complex and compound kettlebell lifts.
For tuition and group discount information contact Mike Krivka at 301/404-2571 or via email.
Just wanted to extend Birthday wishes to our very own Chris Kalil! Chris' birthday, along with his twin sister Jenny, is on 09/11. We wish them both a great birthday and many more to come!!!
BTW - did I mention that Chris is single and we're trying to hook him up with the just the right girl? She has to do Kettlebells and CrossFit... but we all have hope that she's out there somewhere!!! :)
I've had a lot of feedback on this month's class warm-up (it's all been very positive thank you) but everyone seems to be having trouble with the Hanging Leg Raise. Take a few minutes to watch the video below to get some good pointers as well as acceptable substitutes for this exercise that you can attempt. Other than that - Quit your whining and get you butt up there!?!? :)
We are adding another CrossFit WOD at 1200 PM on Monday's and Wednesday's
starting on September 09, 2009. So for those of you
that work from home or have a flexible schedule this new midday class
will be perfect for you! We will be looking at adding additional
midday classes once we get feedback on the new class time and schedule.
See you there!
Congrats to everyone who cam out for our Labor Day Workout - Murph Redux. It was a blast to do and everyone put their heart and soul into it. For those of you who were sleeping in that morning here is the workout:
Murph Redux
Run 1/3 Mile
05 Pull-ups
10 Push-ups
15 Squats
- Repeat 05 Times
Run 1/3 Mile
05 Pull-ups
10 Push-ups
15 Squats
- Repeat 05 Times
Run 1/3 Mile
05 Pull-ups
10 Push-ups
15 Squats
- Repeat 05 Times
Run 1/3 Mile
05 Pull-ups
10 Push-ups
15 Squats
- Repeat 05 Times
Run 1/3 Mile