Strongman Preview – CFS

Apr 20th, 2016

Category: CrossFit

Strongman Preview – CFS

Sarah

Sarah

Have you checked out our new Strongman class on Saturday yet? What are you waiting for?! Strongman class meets every Saturday at 1pm with Coach McGuire. Here’s a little sneak peak of this weekend’s Strongman WOD:

Skill
Kegs
-Lapping the Keg to Shoulder to Overhead
-Manhandle the Keg to Shoulder to Overhead

WOD
EMOM
Odd Minute – Max Calories on Rower
Even Minute – 1 Keg Ground to Overhead (as heavy as possible)
Continue until you reach 250 Calories on Rower

L2- 200 Calories
L1- 150 Calories

Still not convinced? Here’s an early #TBT post from the one & only TJ O’Neil on the benefits of training with kegs:
KEGS! I bet you thought they were only good for pouring you solo cups full of bad decisions! Ever think of using Kegs to get JACK DEEZED!?! YOU HAVEN’T?!?! Oooohhhh Baby! I’m not talking about twelve ounce curls, either. I am talking about picking that steel barrel off the ground and hoisting it up over your dome piece, son! I’m talking about building prehistoric strength! KEGS and DINOSAUR STRENGTH!

For realz, Kegs are a great tool for strength training. There are all sorts of different things you can use them for. Clean and jerks, snatching, push pressing, overhead walking lunges and squats, just to name a few. You really are only limited by your own imagination. “But TJ-Rex, why use kegs? Can’t I just stick to my nice comfortable barbell?” You ask. Well allow me to retort…..

At CrossFit, we preach “functional fitness” as one of the cornerstones of our philosophy. However, although a barbell loaded up with weight is AWESOME, outside of the box/gym it isn’t all THAT practical. Rarely, in our daily life, do we ever come across a load where the weight is equally distributed and as compact as a barbell. However, a keg filled with sand is much more comparable to objects we come across outside of CrossFit Southie. Getting familiar with lifting a heavy, awkward object off the ground and putting it overhead is something that translates over into our day to day living. We have to pick a bag of dog food off the floor and get it in our car. Or somehow put our tool box on the top shelve in the garage. There are hundreds of examples of items we need to pick up outside the gym that are much more comparable to a keg rather then to a barbell.

“Moving large loads, long distances, quickly.” Anyone who is Level 1 certified is probably familiar with this quote. Now there are lots of different ways in which you can do this. Carrying a yoke, pushing a sled, running with a sandbag on your back. A keg is just another example of this. Snatching, cleaning and jerking, are all fantastic movements to help us get stronger. However, as we all know it can be difficult to nail down all the mechanics of these movements. Especially if we are trying to move fast in a WOD. With a keg everything can be simplified. Sometimes a strength session just consist of moving a heavy load from point A to point B. With moving a keg there is nothing super complicated about it. Its just pick the damn thing up and carry it from here to there. The keg also provides us with yet another tool to shake things up and make our WODs “constantly varied”.

So there you have it… in a nut shell… or should I say… keg shell. Come ready to get jacked with some heavy-ass steel barrels on Saturday! If nothing else I hope we will provide you with another way to show off in front of all your friends at the next Kegger you attend!

Strength
Every Minute on the Minute for 12 Minutes
(1-6) – 2 Snatches 75-85%
(7-12) – 1 Snatch 85-100%

WOD
10 Minute AMRAP
6 Overhead Squat (135,95)
10 Chest to Bar Pull-ups

Level 3- (115,75)
Level 2- (95,65)
Level 1- (75,35), Chin over the bar Pull-ups

DISCUSSION 10 Comments

  1. Joel 04/21/2016 at 3:39 pm

    EMOM: 85 across, tried to jump to 105 for the last 1 for a 5# pr, FAIL
    WOD: 4+1 at 75. Back and abs were/are toast

  2. lizowiz 04/21/2016 at 12:10 pm

    emom 1: @ 75#
    emom 2: up to 100#
    WOD: 6+6 @ 85#

  3. Chad Michael 04/21/2016 at 1:19 am

    Snatch 1-6: 165, 175, 185, 185, 185, 190
    Snatch 7-12: 195, 200, 205, 210 miss, 210 miss, 210
    WOD: 7+2 RX

  4. KB 04/20/2016 at 4:24 pm

    Snatch 55 prob only 4 good 1s out of all of them
    Wod. 4+12

  5. Petra 04/20/2016 at 3:21 pm

    Did some cleans (not snatches), OHS and various pull-ups. Just happy to be back.

  6. Jason 04/20/2016 at 2:32 pm

    EMOM 1-6: up to 145#
    EMOM 7-12: up to 160# 15# PR on the squat snatch
    WOD: 5+9 Rx

  7. Eddy 04/20/2016 at 1:52 pm

    EMOM 1-6: 145#
    EMOM 7-12: 165# (175# fails)
    WOD: 5 RX

  8. Crowley 04/20/2016 at 1:25 pm

    emom 1-6: up to 155#
    emom 7-12: up to 200# – 5# pr
    wod: 7 rx

  9. Sean Flannery 04/20/2016 at 1:02 pm

    (1-6)- 2x 143#(65kg)
    (7-12)- 1x 165# (75kg)
    WOD: 6 + 7

  10. Nick Alonso 04/20/2016 at 11:15 am

    Belated bday WOD: Rd1: row 41 cals + 41 burbees, Rd2: 41 cals + 41 pullups, Rd3 41 cals + 41 pushup, Rd4: 41 cals + 41 GHD, Rd4.1: 1 minute plank hold
    26:42