This is your workout. You lost the coin toss. Get scared, friend-o.
A: See Saw Push Up x 10 [1 rep = 1 push up for each side]
B: BW Deck Squat x 5L/5R [non-alternating, single leg descent-double leg return]
C: Heavy two handed swing x 10
Rest :45 between circuits, complete 5 circuits, mark time.
10 reps of each drill
D: Alternating KB Jerk ONE COUNT*
E: Tactical Lunge left
F: Tactical Lunge right
G: Pump (downward facing dog to Up Dog, stiff, straight arms).
Rest 1:00 between each run, completing 3 circuits.
Rotational Towel Swings, eyes closed [outdoors]
3 sets of 10/10 (counter and clockwise)
*One count cadences are used on bilateral drills where the eccentric portion of the e.g. right side repetition runs concurrent with the concentric portion of the alternate, or left side repetition. In regard to this style of alternating KB jerk, visualize if you must, how the following instructions may appear.
Clean and rack two kettlebells. Properly jerk one bell and secure it overhead [bell A].
As bell A returns to the rack and you dip with the same hip/knee/ankle flexion to receive the bell as you did to jerk it, use this portion to load up for the jerk of Bell B. This has also been referred to as Rapid Fire. Imagine both bells, in constant motion though always moving in opposite directions. As one bell drops from the overhead lockout and is met with a tight body moving away from the bell to cushion it, the other bell is loaded up with that same hip dip and ultimately jerked overhead. When performed correctly, and if the user has rhythm, sets of the one count alternating Yurk will have you tasting yesterdays breakfast. OOH RAH.
20080206
Bottoms-Up Snatch Rockets
Sit-rep for Woodley park 1730 hours: facility is equipped with every amenity a naked or bare-balled warrior could wish for. 6 pull up stations all varying in height and thickness of the bar. One bar is like 10' high and a 10" diameter. No shit. Also, parallell bars, a station for performing body-weight rows or elevated push ups, a trio of railroad ties embedded into the dirt and protruding at heights which inspire drills such as rocking pistol modifications, one armed push ups, and devices of the like. The parallel bar work this afternoon was a noteworthy experience. As I walked the length of the 12 feet, parallel pipes I utilzed high tension techniques such as the hollow, irradiation from my grip to my lat and back down, and adductor muscles in my leg and up into my abs were firing to keep my sway minimal. Turkish Get Ups were extraordinarily brutal, as were the pull ups. Pull ups are, and always have been, a bastard for me. This is the menu from my afternoon delight. It may not appear uniform or symmetrical, but I urge you to imagine the difficulty I had after stacking the parallel bar walk and the Lullaby.
24 Kg See Saw Press x5 x7 x7 Pull Up x1 x2 x3
Circuit Fashion:
Lullaby* x3 x5
Parallel Bar Walks x3 x5
Jumping Pull Ups [parallel grip] x3/3 x5 standard
10 Lullaby, felt it out. Had to remove my shoes.
TGU x 1RL x2RL x1RL
Pull Up x3 x2
KB Rows 24kg x 3 sets of 10 each arm.
*[TOP SECRET] drill regarding the need to get to the ground and back, as well as move shifty like while on the ground and mock escapes. Leg threading and prone UP position work.
Squat Thrust, Push Ups, Static Crab Walk 540 McTwist. Stand tall after each rep and shake it off. these are tough.
Squat Low, and shoot into your UP position: Push Up.
Perform a 360 degree turn in two directions. Spin around in a circle as well as turning through the crab walk back into an UP position, and then resume the squat thrust with
KNEES IN TO YOUR CHEST, KEEP YOUR BODY TIGHT AND ROCK BACK INTO THE BOTTOM OF A SQUAT, AND APPLY THE GRIND AS YOU SQUAT UP. Rinse and repeat.
24 Kg See Saw Press x5 x7 x7 Pull Up x1 x2 x3
Circuit Fashion:
Lullaby* x3 x5
Parallel Bar Walks x3 x5
Jumping Pull Ups [parallel grip] x3/3 x5 standard
10 Lullaby, felt it out. Had to remove my shoes.
TGU x 1RL x2RL x1RL
Pull Up x3 x2
KB Rows 24kg x 3 sets of 10 each arm.
*[TOP SECRET] drill regarding the need to get to the ground and back, as well as move shifty like while on the ground and mock escapes. Leg threading and prone UP position work.
Squat Thrust, Push Ups, Static Crab Walk 540 McTwist. Stand tall after each rep and shake it off. these are tough.
Squat Low, and shoot into your UP position: Push Up.
Perform a 360 degree turn in two directions. Spin around in a circle as well as turning through the crab walk back into an UP position, and then resume the squat thrust with
KNEES IN TO YOUR CHEST, KEEP YOUR BODY TIGHT AND ROCK BACK INTO THE BOTTOM OF A SQUAT, AND APPLY THE GRIND AS YOU SQUAT UP. Rinse and repeat.
20080205
Of prey and predators
Today was the day. I shifted my weight and was called mid-bluff and tried to graciously set my cards down and walk away, but the cantankerous element form that part of the saloon was loathe to give me room enough to bow out unnoticed. As all deputized men do when humbled by another student of the code, I bowed. The "Workout of the Day" brought to you by Crossfit Philly saw an output of a crummy 370 reps before I waved the white skivvy drawers in a moment of personal weakness. Those final 30 (out of a goal of 100 reps) kettlebell swings were not within my reach. And I chose to place the swings at the end of the session. "Swings will be a dream to finish up with!" I said, feeling just as lame when I bailed out as I sounded when I spout out such horse pucky. You got me. You really got me now.
100 Snatches, 100 front squats, 100 cleans, 100 jerks, 100 swings.
That is what it said, courtesy of Mike Stehle, on the Party line. I opted to merge the C with the J and mine went like this:
24KG
100 Snatches S&M set* in 4:40, rest 1:30
100 Front Squats [4 sets of 25] rest 1:00 between, total time=13:50
100 Clean and Jerks x 15L 15R 15L 15R rest 1:00 10L 10R 10L 10R rest 1:40, total time 25:25
70/100 Swings x 30 rest :45 x 30 rest LONG, knew my SI joint was registering pain. It was a warning I had to follow. I busted another 5 reps and that was it. I surrendered on video. My body bowed to a Crossfit workout today. Time at termination 31:18.
*The Steve Maxwell 100 snatch set is 20l, 20r, 15l, 15r, 10l, 10r, 5l, 5r in one horrifically memorable set. Your bell does not rerenter the ground's atmosphere until you have three digits up, a pair of goose eggs makes it real. Many hard asses can unload these in less than 4:00. Today I slid into overdrive after my S&M set, thank you.
Mike Stehle RKC Team Leader clocked out of work at 38:18 with a tasty 32 kilograms of girya.
100 Snatches, 100 front squats, 100 cleans, 100 jerks, 100 swings.
That is what it said, courtesy of Mike Stehle, on the Party line. I opted to merge the C with the J and mine went like this:
24KG
100 Snatches S&M set* in 4:40, rest 1:30
100 Front Squats [4 sets of 25] rest 1:00 between, total time=13:50
100 Clean and Jerks x 15L 15R 15L 15R rest 1:00 10L 10R 10L 10R rest 1:40, total time 25:25
70/100 Swings x 30 rest :45 x 30 rest LONG, knew my SI joint was registering pain. It was a warning I had to follow. I busted another 5 reps and that was it. I surrendered on video. My body bowed to a Crossfit workout today. Time at termination 31:18.
*The Steve Maxwell 100 snatch set is 20l, 20r, 15l, 15r, 10l, 10r, 5l, 5r in one horrifically memorable set. Your bell does not rerenter the ground's atmosphere until you have three digits up, a pair of goose eggs makes it real. Many hard asses can unload these in less than 4:00. Today I slid into overdrive after my S&M set, thank you.
Mike Stehle RKC Team Leader clocked out of work at 38:18 with a tasty 32 kilograms of girya.
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