Smashby's Training Blog

“isuckatthis,aka:Weakness Wednesday”

That’s what Coach Orion called the “skills” portion of our classes today. The best part of all, not a single person viewed this as a bad thing, but rather an opportunity to improve areas of their fitness! Most people that I saw wanted to work on either Muscle-Ups or Handstand Push-Ups. “Weakness”, huh? You’re obviously all fit enough to even CONSIDER doing these movements, so BOOM! to all of you! 🙂

The workout was going to be a quick one, but a burner. In only 8 minutes, most people think to themselves:
“What could possibly be difficult about working out for only 8 minutes.”
People who think that are not CrossFitters.

The two movements we would be performing today were Kettlebell Swings and Thrusters. These are two movements where a violent extension of the hips and knees create so much force that very little upper body strength is really even needed. However, when we start to fatigue, that extension can tend to be “muted” (shortened) a little bit, and things got a little bit more difficult.

What did that mean? All of you who were there tonight got to hear me yell “POP THE HIPS!” about 5 trillion times. The good news, when people would hear me they would, and the movements got noticeably easier and much more efficient! Win!

Workout of the Day:
8 Minute AMRAP (as many rounds as possible)-
Kettlebell Swing / Thruster

1 Swing, 1 Thruster, 2 Swings, 2 Thrusters, 3 Swings, 3 Thrusters, and so on.
Get as many rounds in 8 minutes as you can!