Slams and Swings

Just about everything we do requires explosive hip extension or flexion, as well as midline stabilization, and this Tuesday’s no different.  You’ll need to turn your body into a catapult for moving med balls and kettlebells, engaging your hips as a fulcrum, while maintaining a tight core to act as a lever arm to transfer the energy.  Getting in the way of all this opening and closing is a run around the block with your CrossFit teddy bear.  All of these movements will challenge your ability to stabilize your midline, but the better you are at keeping your belly tight, ribs down, and shoulders pinned back, the faster you’ll be able to move through the workout.

August 23, 2011
Strength:
High Bar Back Squat 3-3-3-3-3

WOD:
2 Rounds:
30 Medicine Ball Slams (20#/14#), each rep must be caught to count
550m Run with Medicine Ball (1 lap around the block)
30 Kettlebell Swings (32kg/24kg)

Announcements

FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open.  This year the Special Operations Warrior Foundation, the Infant Swim Resource, and Camp Patriot are benefiting from the fundraising efforts.  We’ll be running heats at CrossFit Fenway on Saturday morning, September 17th in lieu of an invasion workout.  Athletes of all abilities are welcome, and encouraged to sign up, fundraise, and join in this great community event as a part of the CrossFit Fenway team.

Did the excitement of the CrossFit Games get your competitive juices flowing?  Well you’re in luck!  The North East Fire Breather Festival, the first event in the new North East Garage Games Series will be held at CrossFit New England on Saturday, September 24th and Sunday the 25th.  There will be 3 events on Saturday with RX and scaled divisions (men and women competing in the RX division must be able to clean 155# and 105# respectively, 115# and 80# in the scaled division). There will be 2 additional events on Sunday for those that qualify.  All abilities and ages are welcome.  Register here and let your coaches know if you’re interested in putting your training to the test.

10 thoughts on “Slams and Swings”

  1. Travel WOD @ CrossFit Impavidus in Ashburn, VA:
    4 rounds for time:
    400m run
    21 thrusters @ 95#

    20:52

    Thrusters were much better this week than last week during the “Twins” workout.

  2. I loved the workout today!!

    45kg PR on HBBS

    11:02 on the WOD with some scaling.

    I want to Rx one of these days … I’m getting there 🙂

  3. All kinds of subs due to shin splints and a cranky calf.

    Push-press (3-3-3-3-15+ at 60-75% 3RM): 42kg, then 25kg x 28 reps

    WOD — 15:47
    Med-ball slams and KBS at Rx weights, sub 750m row for runs, 20# vest worn for duration of the workout

    So hard to breathe during the row with that vest on. Solid work 6:30pm crew!

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