Tag: 1 mile run

Training with kettlebells (kb) for any period of time you’ll always hear from your experienced lifters to control your kb from start to finish. Yeah, yeah, you’ve heard it all haven’t you?

Well, the crux is that from start to finish you should be breathing, splinting, swinging, stopping, breathing some more then lowering and Not Dumping your kb just because it’s your last rep.

Will you hurt yourself? Honestly there is a chance once it bounces around it may hit another object than hit you however it may bounce back and smack you really good. So, the other objects maybe another human being in the area so it’s good practice to control it, and not take that chance. I’ve heard some really stupid statements from former clients -“as long as it’s not me I don’t care..”, “well I’ve been lucky this longs so what?”, “you didn’t t tell me at the start of the WOD I couldn’t dump it!”

Really? I sometime daydream of every time they dump it bounces back just close enough to scare the crap out of them. My biggest peeve folks, it truly is. Respect the equipment. Take care of your tools.

Today at Roos Recreational Center, Forest Park, IL

For time –

• Run 1 mile
• 20 x push ups

⁃ Then

3 rds

• 12 x kb clean
• 10 x mb sit up
• 10 x sb get ups

⁃ Then

3 rds

• 10 x sb clean
• 10 x mb burpee

Details –

1. Med ball (mb) sit up – sit up with kb above the head to between feet = 1 rep
2. Sandbag (sb) get up – with sb on any shoulder proceed to stand up without sb touching floor
3. Sandbag clean – with sb across feet proceed to clean sb to shoulders and stand upright = 1 rep
4. MB burpee – perform a push up on mb, then spring up with mb in hands pushing ball over head = 1 rep

Magister Nosce!