sb cleans – Page 2 – Ruck and Field Fitness

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!

Just a wee bit of O2

2018-08-062018-08-07Gio

Bring the following to your workout at Roos:

Lungs
Gloves
Drink wear
Extra pair of lungs

This is a hypoxic way to do your workout, and you’re body will benefit greatly!

The performance standards are strict for the sit ups are performed without any momentum at all from lying down knees bent to 45deg, hands laced behind the head and proceed to a upright seated past vertical position of the torso. Yes, this is not a foot supported sit up folks!

From 16″ to 36″ the box height is your choice, but must jump and stand all the way upright for it to count. Accuracy is needed, or loss is skin from cement not wood will be your demise.

Lateral lunges, be careful to use proper movement pattern. Butt below horizontal, on one leg laterally without the use of trail leg to help you come up to a full standing position.

Lying on the floor face up, and propped up on your forearms bring both legs upwards to a vertical plane and back to floor for the leg levers.

Hanging knees to chest on pull up bar, knees must pass navel (belly button) to count so make them count and try to go unbroken.

Sandbag cleans – what can I say? First come first served. You can share it if you like : Remember that technique never changes. If you’re unable to clean it grab a kb to perform the clean reps per arm.

For time – AFAP

Run trail x 1

50 x sit ups

50 x bj

Run trail x 1

30 x lateral lunges / leg
30 x leg levers

Run trail x 1

10 x k2c

10 x sb cleans

Run trail x 1

R.E.D. Friday 8/03/18

2018-08-022018-07-29Gio

Today we Honor the Fallen!

Wear your RED!

We’re at Forest Park Park District, Forest Park. Join us!

Be ready to give it your all for those that gave the ultimate gift for you and I.

Vest 20/15#

Workout is at the volleyball court

(Taking turns on sandbag to reach 100 reps)

100 x sb clean (50# sb)
60 ft x kb high crawl and drag
100 x kb swings (R)
60 ft x bear crawl
60 ft x crab walk
100 x flutter kicks
100 x mountain climbers
30 x kb snatches
30 x renegade rows
60 ft x lunges

(59 ft is court regulation length) + 1 foot 😜

No vest? I can bring one for you

Remember

Everyone

Deployed