The Numbers: 3/20/11

Posted: March 21, 2011 in CrossFit, Media, Training
Tags: , , ,

Andy and Jamie came through for today’s Sunday Funday. Today’s workout would consist of Rowing, Kettlebell Swings and Ball Slams! All three of those movements, when done most effectively, require a very “violent” extension of the hips in order to move whatever the stimulus, as efficiently as possible.

With rowing, really leaning back to reach full extension ensures that the fan is spinning for as long as possible, is key. On the ball slams, keeping that chest high when picking the ball off of the ground (like a deadlift), guarantees that we’re “deadlifting” the ball and not lifting it with a rounded back. Finally, for kettlebell swings, getting full extension on the hips helps to send that KB overhead through momentum. When that happens, we really don’t need to “pull” the weight up in the air at all. The best part about these “cues” is that almost every single athlete can instantly tell when they do these movements “right” v/s “wrong”. The right way is simply easier!

Workout of the Day:
1000m Row / 21 Ball Slams / 21 Kettlebell Swings / 500m Row / 15 Ball Slams / 15 Kettlebell Swings / 200m Row / 9 Ball Slams / 9 Kettlebell Swings

Now, as you watch the videos from today, before anyone loses their mind… USUALLY the expectation is to catch the Ball Slams on the bounce in order for the rep to count. Today’s workout did not require that portion of the movement, so they were both doing them correctly!

Athlete Results:
Jamie (40lb Ball / 16kg KB)- 16:17
Andy (30lb Ball / 12kg KB)- 14:41

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