This is the Ultimate Kettlebell Combo, not to be confused with WBKC—world’s best kettlebell combo… AKA Ultimate Kettlebell Complex The UKC is as following: Deadlift (squat) Hang clean (squat) Swing clean (hip hinge) Swing (hip hinge) Half snatch (hip hinge) Press (strict) Drop and repeat You can program this combo in your workouts, or check […]
Ultimate Kettlebell Combo Read More »
Colossus WOD is simple, but don’t confuse that with easy. This WODs main component is the UKC (Ultimate Kettlebell Combo). Turn yourself into a steel machine 6 minutes of UKC AMRAP 4 minutes of 50 bent-over rows 6 minutes of UKC AMRAP 4 minutes of 40 bent-over rows 6 minutes of UKC
Colossus WOD—turn yourself into a steel machine Read More »
Once in a while you need to do an insane WOD, this is it! 100 Jumping Jacks 050 Tricep Push-ups 100 Hang Clean Jerks 050 CrossFit Burpees 100 Swings 050 Squat Thrusters 450 reps in total FOR TIME! Download Rx weights, movements standards, and more info on the workout further below. Task one and
Drax The Chipper—AIW (another insane WOD) Read More »
Today’s workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time. The first task consists of: 8 single arm swings 6 full snatches 4 racked squats 2 strict presses (up phase) AMRAP Buy in is 10 CrossFit burpees. Time per AMRAP is as follows:
WOD CT 20.2 One AMRAP + One FOR TIME Read More »
Bobbing: make a quick, short movement up and down. —creates friction within the palms! causes blisters… One of the important things we teach in our online kettlebell courses to prevent kettlebell bobbing is the insert, demonstrated below. The yellow arrow is showing where the kettlebell is directed. The green arrow is a half pendulum with
Prevent Kettlebell Bobbing Read More »
14 April 2018 The first vlog entry is that of some light training. I carried up our backpack with camera equipment plus a 16kg kettlebell. Anna and I also shot some footage to promote the Unconventional Kettlebell Competition Spartan Warrior. Benooi was at work this day. We’re still a long way out, so training does not have to
A Caveman in Nepal Read More »
There are those who’ll say: “A deadlift is a deadlift.” They’re wrong! If you’re coming from the ol’skool gym, bodybuilding, etc. you’ll be more familiar with the conventional, and sumo deadlift. If you’re coming from CrossFit, you’ll be more familiar with the squat deadlift. Depending on where you started out, you’ll probably be calling
Squat DEADLIFT—Deadlift Squat Style Read More »
This workout consists of three tasks, first one is for strength, heavy deadlifts, swings, and presses. The second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and jerk, and wall ball. The third task is to work on mobility, shoulders, thoracic, hips etc. Task One This task is about strength, you’ll
WOD CT10.4—With Heavy Deadlifts Read More »
If I walk to the box and am already warm, I normally start this warm-up routine (links to above video) right away. If I did not walk, I would first do some star jumps (jumping jacks) to get the body warm. Depending on how cold my body is, I would also throw in some burpees. I
Warming up for CrossFit Read More »
Let me tell you something, you’re not tough unless you completed a long cycle. A kettlebell long cycle is only 10 minutes, but the longest 10 minutes of your life! In this workout, you will work with two kettlebells for the first task, and be doing clean & jerks for 10 minutes unbroken. After that,
WOD CT10.3—FUUUAAARRRK!! Read More »
We picked 5 of our toughest challenges, can you complete one? Pick one, complete it, and post your results! The HULK Test 28 Day KB Swing Challenge 100 WBKC Challenge 500 Clean & Press Challenge ½ Snatch ½ Marathon Challenge The HULK Test The HULK Test is short 5 round interval workout to
Are You Up For A Challenge? Read More »
No matter what exercise you’re performing or what equipment you’re using to help you crush your fitness goals, staying safe while working out is of the utmost importance. Kettlebells are cast iron balls that feature secured handles on their tops. They’re a highly versatile piece of equipment that can be used to perform actions including
Staying Safe with Kettlebells: 7 Important Tips Read More »
This WOD is for those wanting a serious challenge! Your first task is 10 minutes for endurance, break the set and none of your reps count. Rest for 4 minutes, and complete another 10-minute task, this time for speed and reps. Here’s the full workout: 10 minute of clean and jerk with one kettlebell
WOD CT10.2—a serious challenge Read More »
Scoring AMRAP workouts appropriately is super important in competitive exercise. Use the following formulas when calculating your score for AMRAP workouts published on Cavemantraining, or elsewhere. I’ve been programming, running, and participating in WODs for over a decade now, here’s my experience on how to score them, feel free to use and share.
How to score AMRAP workouts Read More »
To tell you the truth, I expected no less. I posted, and it stirred the pot. A while ago I started doing overhead squat deadlifts, and they’re awesome, today I wanted to share it with the CrossFit community, and it received a whole lot of funny meme’s (always enjoy a good meme battle), but also
WOD Featuring The Overhead Deadlift: Controversial Read More »
If you have access to competition kettlebells and classic kettlebells (cast iron) you might have noticed that a 32kg competition kettlebell feels heavier than a 32kg classic kettlebell, why is that? You might have noticed that the handle diameter on the competition kettlebells remain pretty much the same no matter what weight, where as with
Why do competition kettlebells feel heavier? Read More »
World’s first kettlebells are going to be on Mt Everest this year. Watch this space.
We’ve committed! It’s going to happen. Read More »
I’m just an old lady that loves to lift. I also raise rabbits and work full time as an accountant, so I keep pretty busy. “She was a working overweight mom who wanted to loose weight and get in shape. Liberty has been her mentor while I have been her trainer.” —Jerry Gray My kettlebell
50+ Woman Breaks Two World Records—Never give up! Read More »
The HULK Test is an incredibly well-designed kettlebell workout/test. Complete it to release your inner beast! The test is as follows: 1 minute of strict presses with double kettlebells weighing approx. 70% of your 1RM 2 minutes of half snatch into a squat with double kettlebells of medium weight 5 minutes rest If you’re
The HULK Test—Can you smash it? Read More »
This is RLC, the follow up to CLC, both hardcore WODs. These two can be done in the same week, with a day or two rest in between. This one has more rounds but has fewer reps than CLC (cycle long cycle). Still the same effect, cardio, resistance, cardio, resistance. If you’re new to the kettlebell
RLC—the follow up to CLC—a Hardcore WOD Read More »
