kb clean – Page 2 – Ruck and Field Fitness

I said it’s a climb or two

2018-09-12Gio

We’re here wondering what benefits may come about from performing hill repeats. One things is for sure it is the power output needed to keep going up and down this darned elevation. Speed of foot falls, leg strength, cadence of turnover, pulling power, lung capacity, breathing cadence…to name a few.

Yes, I know she don’t have big hills here with any type of elevation to speak of. Some may even say that our off ramps from the expressway exits are our urban hills! I wouldn’t argue with that one bit! We have to travel far for real elevation, but we make due with our Hill here at Westchester Woods.

So, today we’re inviting you to join us for a few hill climbs with load.

Rucks On!

• 1 x hill

• 50 x kb swings

• 1 x hill

• 50 x kb cleans

• 1 x hill

• 50 x kb pp

• 1 x hill bear crawl

• 50 x kb sit up

Never forget

2018-09-06Gio

We as a nation rally around a few things corporally like Sports teams, Bands, and Holidays. What amazes me is the love we have for those that serve and have served in the service of our country.

Selfless in their decision to sacrifice so much, and at times give their all. Every Friday we Honor individually the Hero who’s given the ultimate sacrifice for our country.

We wear our RED shirts (Remember Everyone Deployed). We wear it with pride, and get our WOD on knowing who we are sweating for, and especially Why we do it.

Today we find ourselves at the Hill in Westchester woods.

RED Friday- Hero WOD

⁃ 5 rounds with rucks

10 x ruck thrusters
20 x mb wb
40 x kb cleans

Wear your R.E.D.

No dumping allowed!

2018-08-19Gio

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 –

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

Magister Nosce!

A lil’ something

2018-07-29Gio

Today we’re at the Hill at Westchester Woods. I really enjoy the outdoors, and having to do anything outdoors trumps being indoors any day. So, today we have a lil’ something for you to get done with your selected kb weight.

Focus on breath control trying to breath mostly through your nose for as long as you can. Once you begin to mouth breath step back to control your breathing, and regain the nasal breathing once more to finish the workout as you began. Breathing through your nose.

3 rounds

10 x dips
10 x kb cl
10 x kb goblet squats

—Then—

3 rounds

10 x push ups
10 x kb cl to oh
10 x kb sit up