Reminder. We will be closed this weekend due to a CrossFit Level One Course happening at CFH. Sorry for the inconvenience.
A Quick Word on KB Swings
The kb swing starts with the bottom of the bell facing the ground and ends with the bottom of the bell facing the ceiling. Seems simple enough right!? We drive the bell by a powerful thrust of our hips, while we keep our back at a flat and safe angle. A few things can go wrong with the KB swing though. The picture below shows a sloppy or droopy kb at the top of the swing. THESE DO NOT COUNT! If it is drooping forward then it is not electing the response that we are trying to get. (also known as cheating/ the weight is too heavy bro) The other thing that we need to happen is your elbows must be locked out when the bell is over your head. It is like doing an air squat to half the depth, since when is that cool!?! More importantly it will continue to develop the muscles in full range of motion which will result in a stronger all around athlete.
The other common error we tend to see is an over extended lower back. The picture below shows a beautiful KB position at the top! In both pictures the bell is flat and facing the sky! However the first picture on the left, Sarah (I have no idea what her name is) is putting a ton of unnecessary pressure on her lower back and keeping her mid-line (stomach) loose. We all know that is no bueno!
In the workout today let’s fight for good position. We do KB swings about once a week. It becomes one of these things you do not think about. We all think that we do not need an instruction on these, but if we are fighting for perfection with every swing then we should be thinking about much more then doing them one second faster and more about squeezing your butt at the top, holding your stomach tight, keeping your bows locked out, bell flat, back flat, back engaged and driving through those powerful hips.
Strength WOD
12 min to Find your 1 RM OHS
(this is not the end of our OHS cycle. This is to see where the improvements are so far, we have 2 more weeks of this cycle)
15 min to Find your 1 RM Deadlift
(this is the end of our deadlift cycle)
WOD
18-15-12-9-6-3
Burpees (touch a target)
KB Swings (53/35)
12 min CAP
Competitors WOD
12 min to Find your 1 RM OHS
15 min to Find your 1 RM Deadlift
then
18-15-12-9-6-3
Burpee Box Jump (24/20)
KB Swings (70/53)
12 min CAP