Kettlebell Schwings…Excellent, Party Time!

Coach Chuck Going Over The HSPU
Coach Chuck Going Over The HSPU

Unfortunately, the Brogster has his hands full with his new gig over at New Balance and is unable to consistently lead the Tuesday night Endurance WODs.  We do plant to continue the Endurance Program for the month of October in the absence of Brogan. Meet at the box at 6:30 a coach will get you warmed up, give you a workout and then let you go to town on your own as a class. WODs will be in the form repeats around the box. In October, we have a few coaches getting Endurance certified  through CrossFit and will make this a more formal class with pose technique and row technique training, etc.. either on Sundays or Thursdays. We will keep you posted.

In the picture on the left the athlete is demonstrating classic over extension with a weak hollow (core) position. In the picture on the right the athlete is shown engaging the midsection and protecting the low back. The glutes are still not as active as we would ideally like to see them in the right picture (the hips could be tucked under more), however the athlete is demonstrating a much more stable, safer, connected position when compared to the picture on the left.  Practice virtuosity – “doing the common, uncommonly well.”  Get tight and stay tight, make everything a butt and ab exercise and your fitness will reap the benefits.

High Bar Box Squat

10 Minute AMRAP
Ascending Ladder of
KettleBell Swings (2,1.5)

L2 – (1.5/1)
L1 – (1/0.75)


  • sammy belton

    09/12/2013 @ 1:31 am

    High Bar Box Squat 275×2
    WOD 7 rounds. 1.5 pood

    Is right. Will is a machine on platform. He set a great pace for the work tonight.

    I posted this on my IG journal
    I’m claiming my first #beast mode lift. Last set at 275. On the first rep I thought I was stuck on the box. Everyone starts yelling encouragement. Somehow my brain translated that noise to CT Fletcher yelling “Any weight you go down with, you come back up with. Stand the f— up!” Haaa I flew up off the box. Second rep looked easy… That’s the #crossfitlife. Monday I can’t finish Fran. Today I’m hitting a PR.

  • Kendra

    09/12/2013 @ 1:20 am

    115×2, 125×1 (both PRs)
    10+5 L2
    The recommendation to go slow and steady was perfect. Hard with the heat and humidity!

  • jason barrow

    09/12/2013 @ 12:50 am

    Witnessed Sammy getting BELLIGERENT on his last set, clap for em. That might be the Will factor, sharing a platform with that dude on box squat day is like working out at Westside with Louie Simmons.

    Box Squat: 235×2
    WOD: 9+3 Rx

    So even on my last set I was able to get the bar up without much of an issue, perpendicular shins, no rocking. HOWEVER, it doesn’t take much weight AT ALL for me to lose all speed coming out of the hole. I’ll get the bar to jump off my back up top every time, explosive from the end of the sticking point to the full stand, but slow as molasses getting to that point. So what should I do, go down in weight to where I can EXPLODE right out of the hole and bang out sets there working on that explosion, or throw more weight on the bar and go at it until the form breaks down and the rocking starts?

    Very production night sharing a platform with Taylor and Shawn. Actually managed to get in a ton of sets, shocking considering that combo is a recipe for foolishness.

  • Joel

    09/12/2013 @ 12:50 am

    Box Squat: 185 x 2
    WOD: 10 + 11 w/ 1 pood

  • JBo

    09/11/2013 @ 11:02 pm

    Box Squat: 235×2 (10lb PR)
    WOD: 9+13 L2 – wanted to get through the full 10 rounds but would’ve needed another 15 seconds or so. I’m going to chalk it up to (pun intended) the time lost due to the KB falling out of my way-too-sweaty hands on the rounds of 7, 8, and 9.
    Even though I hate working out in the heat, it felt good to sweat out another one before the cooler weather sets in.

    • jason barrow

      09/12/2013 @ 12:57 am

      Yeah! After class I was thinking how good it felt to work out in that heat. Don’t get me wrong though, I’d be down for it to never break 70 again this year.

  • Kelly

    09/11/2013 @ 4:38 pm

    150# x 2
    WOD: 10+15

  • Jason

    09/11/2013 @ 12:50 pm

    245#. 10+8 Rx.. tough but good.

  • Marc Piccuirro

    09/11/2013 @ 11:36 am

    285 is 10lb PR
    11+14 I knew this wasn’t going to be my best WOD so I just wanted to get my ass kicked. Mission accomplished


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