The Numbers: 12/8/10

Posted: December 9, 2010 in CrossFit, Training
Tags: , , ,

First day back from vacation and it was a great day in class!  We had 5 athletes, and one of them was a first-timer, and another member of the Solsbery family.  Welcome to Denver, Nadia!  We’re looking forward to having you join us for the next month you’re in town!

After a light warm-up and some reviewing of form, we got right to the workout. Today I woke up with the desire to do one of my personal favorite CrossFit workouts, Helen, so that’s what we did!

I like this workout because it involves some pretty basic movements (running, kettlebell swings, and pull-ups), and only requires 3 rounds to complete. But like most (all?) CrossFit workouts, the ones that look “easiest” are usually ones that can hurt the worst.

Workout of the Day:
3 Rounds for time of-
400m Run / 21 Kettlebell Swings / 12 Pull-Ups

Jamie Kettlebell Swing, CrossFit Lakewood, Smashby Training, CrossFit in Denver

Awesome form #1

Kristin Kettlebell Swing, CrossFit Lakewood, Smashby Training, CrossFit in Denver

Awesome form #2

Nadia Kettlebell Swing, CrossFit Lakewood, Smashby Training, CrossFit in Denver

Awesome form #3! BOOM!

The video of the class shows everyone swinging the kettlebells during the first round… I was really impressed by everyone’s form, especially given that Jamie has only done CF a handful of times, and it was Nadia’s first day ever. Awesome work, guys!

Most of you have heard me “coach” you during KB swings, especially when you start to get tired, to use more hips! I explain that without powerful hip extension, the swing becomes more of an arm/strength movement, and that’s not what we want to do at all. As in every movement, we want to be as efficient as possible, right?!
Here’s Clayton (who did the workout completely as prescribed!) using a 1.5pood kettlebell (about 55lbs) during his LAST round of the workout when he was the most tired. This was inspiring to watch how powerful he was during this set!

Athlete Results:
Kristin (12kg KB / 3 bands)- 12:00
Nadia (8kg KB / 3 bands)- 12:40
Jamie (16kg KB / 3 bands)- 16:39
Clayton (Rx’d – 1.5 pood KB / Unassisted Pull-Ups)- 18:39
Boomer (12kg KB / 4 bands)- 19:57

Moment of the day:
Boomer pushing through that last set with the rest of the class cheering her on to complete the workout in under 20 minutes. Final time… 19:57. BOOOM!

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