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25 October 2012; “Kettlebellen”


25 October 2012; “Kettlebellen”

Kind of random but there’s a great Bare Naked Ladies Song, “It’s All Been Done” and this can be a great correlation to CrossFit….at the end of the day, CrossFit is really just a branding of sound common sense principles…these gnarly Englishmen used Kettlebells in the 19th Century and don’t think  two Roman Soldiers in 90 BC didn’t do a Push-up Contest to see who got to sack the village first….

Stick to the Basics and Fundamentals, Compound Movements, Heavy, Hard and Fast with Great Form and the Semi/Strict Paleo Diet and you will see the results you are looking for….


Warm-up – Jog to Colquitt Dead End and back, 15 Squats, 15 Burpees, 15 Jumping Squats

Skill – The California Front Squat

Strength – Front Squats 3,3,3,3,3

WOD – “Kettlebellen”

3 rounds for time (3RFT) of…

21 Kettlebell Swings (70/53)

21 Kettlebell Goblet Squats (Same KB)

12 Sumo Deadlift High Pulls (Same KB)

12 Pull-ups

Run 400 Meters

No Cool Down

CrossFit in One Hundred Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!

(An interesting aside, Coach David took the day off today to spend with his kids at the Club, I ended up getting sucked into a pickup basketball game with some teens and found that I was able to hold my own…we won the game and I hit four three pointers to boot which would have never happened in high school….I am NOT a basketball player and have not played in a pick up game in the past 12 years…what I found was my athleticism was there, the ball felt much lighter than it once was and my shots, whether accurate or not were on target which is alot to say for my uncoordinated self…CrossFit works, Heavy Strength Training Works….name one sport in the world where being stronger isn’t a good thing….)

Who the Hell is Pavel Tsatsouline?

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