Erin and a Birthday

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IMG_1062CrossFit Hero WOD – "Erin"
5 rounds for time of:

  • 15 Dumbbell Split Cleans -40# M/30# W
  • 21 Pullups

Dumbbell Split Clean – CrossFit video [wmv][mov]

Compare to Sept 2010

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IMG_1060 Strength Focus – ME Bench Press – 1RM


Nuts and Bolts Session #3 – Deadlift/Kettlebell Swings

DL Skill Work: 

  • Proper setup position – noting where people should feel tension, weight in heels, bar position, head position, chest position
  • Bar path – close to body, pulling back on the entire pull
  • Body position through pull – upper back tension, chin pulled in through entire movement
  • Return – never let the bar drop, teach concept of pressing hips back and keeping bar through frontal plane, knees backed off.  Advanced:  touch and go

KBS Skill Work:

  • IMG_1057Body Positions: Heel Plant, High Chest, Proper Back Position, Straight Arms, Lean Back from Up Swing, TIGHT core w/butt and knees snapped in-line at up swing (gains momentum and also keeps bell from flipping back)


AMRAP 10 min:

6 Deadlifts (heavy – relative to individual)
7 Burpee Pullups
8 KBS (heavy – relative to individual)


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