IronBody CrossFit - Forging Elite Fitness

Wednesday, 30 April 2008

This week we have been testing everyone by doing the 50/50. The table below shows the date, kb used & how long it took to complete. The increase/decrease shows how much faster or slower were than the last time. A few people slowed down because they went up in weight or used the same weight throughout as opposed to the last time when they dropped down a size on the push presses and jerk

Lisa stayed with the 8k the whole way so she slowed down by 3:02 over her last time. Jason used a 16k all the way vs a 12k last time so he slowed down by 3:43 which isnt bad considering the 4k increase in weight.

My time of 38:31 was 3:20 faster than before with the same weight of 24k. It didn't seem as hard this time either.

As the rest of the crew comes in this week, I'll be updating the table.

I plan on testing everyone about every 6 weeks so they can tell f they've made progress in their strength, endurance or both.

Congratulations to everyone!

Name	Date	kb used	total time	decrease/increase
Dave	4/28/2008	24	0:38:31	0:03:20
Allan	4/29/2008	16	0:43:11
Lisa	4/29/2008	8	0:28:14	0:03:02
John	4/29/2008	12	0:34:26	0:01:20
Matt	5/1/2008	12	0:38:20
Jason	4/29/2008	16	0:41:23	0:03:43
Don	4/29/2008	10	0:46:40
Marilyn	4/30/2008	8	0:30:51	0:00:10
Stephani	5/1/2008	8	0:33:40
Tom	4/30/2008	12	0:34:30
Paula
Susan
Jerry	4/29/2008	16	0:37:37
Jeanette	4/30/2008	10	0:30:08	0:01:12
Linda
Bekah	4/29/2008	8	0:32:39
Kristi	4/29/2008	6k no jerks	0:38:00
Aaron	4/29/2008	12	0:48:08
Mike	5/1/2008	10k no press/jerks	0:26:36
Eric
Julie

The 50/50 workout is:

50 snatches each arm

50 dead cleans each arm

50 front squats with the bell racked on one side then the other

50 swings each arm

50 push presses each arm

50 jerks each arm

You have to use the same size bell throughout. You can set the bell down and rest but you may not change hands until the first side is done and yo can't change exercises until you have finished the current one.

This is a prety tough workout and makes for a great test!

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Last Updated ( Thursday, 01 May 2008 )

The 300 Meltdown

Monday, 21 April 2008

A new test called the 300 meltdown. I got it off the DragonDoor forum but it came from Mike Erickson, RKC.

http://kettlebelladvantage.blogspot.com/2008/02/kettlebell-meltdown-2008.html

25 v-ups (abs)
25 snatches R & L (not dead snatches)
50 burpees, no pushup or jump
50 2 handed swings
25 clean & press R & L (swing clean, not dead clean)
50 mountain climbers - bring those knees to the chest!!

Pick one bell & stick with it throughout.
You may NOT change arms until the first is done, you may,however, put the bell down to rest

My time was 11:34 using the 24k bell. The Clean & press slowed me down. I did 10,5,4,3,3 on the right, then the left

Try it & see what you can do!

Report back by posting in the comment section below

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Last Updated ( Thursday, 24 April 2008 )

4-20-08 WoD

Sunday, 20 April 2008

Sunday 4-20-08 was:

Snatches 5 mins

circuit of:

burpees with tuck jump (no pushup) 10

getup sit up 5+5

3 times through

Jerks 5x10+10

stretching

I guess we could have made it tougher by making it 5 sets of the burpee getup circuit and adding the pushup in their

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4-19-08 WoD

Sunday, 20 April 2008

Here's what we did on Saturday 4-19.

21-15-9 of:

Thrusters 2kbs

pushups

Thrusters - take 2 kbs and rack them, squat deep explode up & drive kbs over head, bring the bells down as you drop back into the squat

This is to be done as fast as possible

Rest for a few (no more than 5 mins)

Snatches 5 mins total trying for 2:30 each hand with 1 switch

rest

2 kb 1 leg deadlift 5x5+5

rest

getup situp 5x5+5

fairly tough

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2008-04-22 20:31:55 Named it

Last Updated ( Monday, 21 April 2008 )

Excellent training day 4-10-08

Thursday, 10 April 2008

Today we did a strength based kettlebell workout, the same the Saturday class did.

2 handed swings 40/30/20/10 start with a moderate weight & go heavy as possible on the set of 10 reps. To make it harder do 40+40/30+30 etc

We followed swings up with front squats 2 kb FSQ 15/10/5/4/3/2/1 15 is moderate weight, 10 is the next size up. the 5/4/3/2/1 ladder should be done with the same size & 1 size up from the 10 rep set.

For example we have 2x16 for 15 reps, 2x20 for 10 reps, 2x24 for 5/4/3/2/1.

Next up Pushups Renegade Rows:

10 pushups on the bells & 5+5 RR (that is 10 TOTAL 5 on each arm and you are alternating arms)

8/4+4

6 3+3

4 2+2

2 1+1

Last up snatches 5 sets trying to hit 5 reps /set but if, not at least 3. 1st set as a warm-up to get the groove.

For example set 1 16k 5+5 (easy) set 2

20k 5+5 ( not too bad but you could have gotten 6 or 7)

set 3 24k 5+5 (getting a little tougher)

set 4 28k 3+3 (ok now we are pushing it)

set 5 28k 3+3

Everyone hit PRs in the snatches today!

Allan got the 32k for several reps each arm

Matt (all 180lbs) got the 40k for 5 reps on the right, left was 3

Jon got 5+5 with 24k. (Jon did yo go do a heavier set than that? I dont remember)

Jeanette worked the 16k as did Stephani.

Oh and Mike C was popping the 24 at the end. The first time he's tried to go heavy. He has some old shoulder issues so he tends to take it light.

Awesome work by everyone!!!

(Damn I need a camera of my own)

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Last Updated ( Thursday, 10 April 2008 )

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