Sunday workout

KB March Madness
10am

So far, Bob F. is the only one with a perfect score on the exercise test!

"Is that the one where you..."

OK, so sometimes it's a bit silly, but generally, it's tiresome. You know how the exercises are demo-ed and then mid-circuit folks are asking what to do. And how there's a fog of apathy surrounding the need/desire to learn the names of exercises. Too frequently, you'll hear this, "Oh, Thruster, is that the one where you go..." accompanied, usually, by partially correct flailings and contortions, not unlike Elaine "Little Kicker" (and, no, by the way, she isn't doing a Thruster).





It seems what we have here is a failure to communicate. So let's make this more interesting. In the next few weeks we're going to add some urgency to this issue. The first one is a fun "Name that Exercise" activity. The video below contains 45 exercises. Label each exercise...EXACTLY as it is called...and you will win yourself two...count them...two (2) free classes! 41 out of 45 is a passing grade. Any more than that...and you're a CF freak-a-zoid. Any less than that...you're gonna be on Chris' last nerve!

Rules:
1) Submit answers (numbered as in video) via Email to Matt or put in box on table at CF.
2) No Googling, researching in books, or sharing of answers...in other words, eyes on your own paper (governed by the "honor system").
3) At least 41 must be correct to win. Any/all disputes will be decided by CF.
4) Bron-Y-Aur-Stomp is not the name of any exercise.
5) All entries due by Sat. March 7th.

Don't workout cold!

"Our warm-up is your workout!"
Cliche', yes, but true at CF.
Warm up:
10 laps (Jog, high skip, butt kick, carioca, side squat, run/punch, bear crawl, star jump)
20 B&T Jumps
20 Locomotives
20 Flutter Kicks
15 Push Ups
40 JJ
(all 3-count)

Circuit (2 rounds, 30-45 sec./exercise)
Toe Tap
Jumping PU
KTE
Tire Flip
Beck's Burpee
Dips
Lunge
L-Sit Up
Low crawl
Monkey Squat
Quick Step
Box Jump

Elbows up!

This is the reference to the "elbows up" or "elbows in" statements from last workout with the Thrusters.
Notice the weight back on the shoulders and elbows pointing out. Now, forget about the strength here (yeah, she's cut up)...this is about Flexibility. Next time you're at CF, grab a bar and try to achieve this position. Figure out what you have to work on.
It's important because, well, that's how you do the exercise correctly. And also, it takes load off the back...with elbows "down" the weight rolls forward. Also, with elbows "down" they can smash into your thigh and then snap your wrist (but that's another story). In any case, this all reminds me of Frost..."two elbows did not diverge during a Thruster, and I, I Thrustered with them parallel and up...and that has made all the difference." Ah, so poetic! Read more about this front squat position here.

What's next?

Can you contain the excitement?

March 8 10 am: KB March Madness (will it live up to Bloody Valentine? doubtful! but it should be fun!)

March 15 10am: St. Patty's Day Workout

March 22 10am-noon: CF Open House (this Open House is free and open to everyone)
If you are new and just starting, come on out and visit the facility...find out what CF is all about.
If you are already a CF beginner...Do you need to work on form? Do you need to learn more CF exercises so you're more comfortable in the Advanced classes? Do you find that Chris is always yelling at you? Then you should attend.
If you are an Advanced CFer, come on out and knock down a special WOD!!

Give the gift of fatigue

Why give roses or chocolates, when you can give a "Bloody KB" workout for Valentine's. Well, well...better late than never. First, huge props to all those who finished...it was long and it was brutal (as advertised)...these folks totally got their endurance on!

Plenty of highlights...mfg running 8 miles beforehand, Johnny cussin' everyone out as "fools," or the best of all...some fella' named Brett winning the entire thing. That's right all you KBers (Karate, Tennis Karen, K-Tri, Bill...all ya' all)...some dude named Brett that's never been to a KB class before takes the cake....brilliant!

Completion times ranged from 64 to 74 minutes...I told you to bring a sandwich. Here it is...read it and weep!

THE WARM UP
150 JUMP ROPE
30 Russian Swing
30 KTE
30 2-Finger Swing
30 Broad Jumps
30 OH Swings
150 JUMP ROPE

THE ABYSS
20 Snatch
10 Pull ups
20 Hip Ext

18 Snatch
9 Pull ups
18 Hip Ext

16 Snatch
8 Pull ups
16 Hip Ext

....all the way down to...

2 Snatch
1 Pull up
2 Hip Ext

RUN 800M

THE BREATHER
3 ROUNDS:
5 Gladiator Press/TGU L
20 High Pulls
5 gladiator press/TGU R


THE SECOND WARM UP
100 STEP UPS
30 Walking Swings R
30 Good Mornings
30 Walking Swings L
30 Leg Raise/H-mooner
30 Mirror Swings
HILL RUN

THE APOCALYPSE
(50 ft bear crawl)
21 Pull Catch Squeeze Squat
21 B&T box jump
(50 ft bear crawl)
15 Pull Catch Squeeze Squat
15 B&T box jump
(50 ft bear crawl)
9 Pull Catch Squeeze Squat
9 B&T box jump

Next stop for a competition....St. Patty's Day....little Leprechauns, can you say "Murph?"

It's up!

First, tomorrow is My Bloody Kettlebell...5 bowel-wrenching sets of KB, bodyweight, and running! See you there!

Now, the pull-up system is up...and it's awesome...but it needs a name. Post your name suggestions to comments. Seeing as it looks like an AT-AT Walker from Star Wars: Empire Strikes Back...I vote for "Lord Vader." Then we can say things like, "Everyone run down to Lord Vader," "Stop playing on Lord Vader and pay attention," "Climb up higher on Lord Vader," and "Take those bands off of Lord Vader." Eh?!