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 »
This is CLC, Cycle Long Cycle. If you’re new to the kettlebell world, Long Cycle (LC) is generally a clean and jerk. In our case we’re also adding some cycling, the Assault Bike to be exact. These two together are a serious recipe for a killer workout. This WOD consists of two tasks, your first
CLC—a hardcore workout Read More »
This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective as in it works the lower-body, upper-body, and your cardio. The workout ‘SIMPLE BUT EFFECTIVE’: Hang clean Reverse lunge and kneel Front press Hang clean Reverse lunge and kneel Side press Hang clean Reverse
SIMPLE BUT EFFECTIVE—a kettlebell workout Read More »
This WOD will destroy you, then it will build you up, do it frequently and it will turn you into a Juggernaut. Your First Task Dead to overhead (two heavy kettlebells) x 3 CrossFit burpees x 6 Slamball over shoulder x 6 8 minutes AMRAP 4 minutes rest Your Second Task Full snatch (one heavy
The Juggernaut WOD—mercilessly destructive and unstoppable Read More »
DUO BRUTUS—a brute of a heavy workout A brute of a workout that leaves you laying on the ground wondering “what just happened?“. On this page: full workout, exercises, movement standards, videos, photos, downloadable PDF. The workout consists of three tasks, your first is 4 minutes, second is 6 minutes, and your final task
Heavy Kettlebell Workout Read More »
I’m not one to boast, but several people told me that this was one of the best-programmed workouts yet. But don’t take anyone’s word, find out for yourself! This workout has three tasks for AMRAP, and one task FOR TIME. It’s called Snatchery 2.0 because you’ll be doing a lot of snatches, double and
This kettlebell workout is unlike others posted, it’s a workout everyone needs to incorporate at least once a week. I’m talking MMA fighters, BJJ fighters, kettlebell enthusiasts, crossfitters, and fitness enthusiasts. Especially crossfitters! Why did I say especially crossfitters? In kettlebell training, MMA, and BJJ there is already rotation included, whether you get mangled by
Thorax Workout—Injury Proof Yourself Read More »
The kettlebell swing squat style, misunderstood by many, wrongfully shunned by plenty. Let me tell you straight up, those that say that the squat style kettlebell swing is bad, and you shouldn’t do it; are those type of people that stop you from progressing, and learning more. These people are closed-minded. They could be great
Kettlebell Swing Squat Style Explained Read More »
Jump to the quick answer or read on for the detailed answer and understand more about the variables. Also, check out the how-to kettlebell swing video at the bottom of the page. “How many calories do you burn with kettlebell swings?” This is the question that many people want an answer to, after transitioning from the good
How Many Calories Do You Burn with Kettlebell Swings? Read More »
Not that I’m a big fan of medicine, but if you have to take some, you check the label first, right? Making sure it’s the right medicine, and right for your ailments? Again, not a fan of doctors, but if you’re not sure what’s wrong with you, you go to the doctor and ask them
Bad Workout, Got Hurt! Did You Read The Label? Read More »
Following is an incredible resource of different kettlebell exercises, and kettlebell combos, that you can include in your WODs, or home workouts. 39 videos of short exercise clips, some longer with more details, over 120+ minutes of footage in total. Clean and jerk Jerk Hang clean push press Full snatch Hang clean and press Single
Kettlebell Exercises to Include in Your WODs (39 videos, 120+ minutes) Read More »
If you get injured in a WOD, is it the trainers fault? Want to stay injury free? ☑ What is the difference between group and personal training? Want to progress faster and safer? ☑ The majority of the CrossFit WODs are competitive, it’s to see who can do the most, fastest and heaviest. If you come in
Form And Technique First, AMRAP And Weight Last Read More »
I named this intense cardio workout Sneaky Anna, as she was supposed to set the timer for 16, but she added an extra 4 minutes. So, now it’s a 20-minute WOD, even for you. Your First And Only Task 4 half snatches 4 burpees 4 squat deadlifts 20 MIN AMRAP The half snatches target
Sneaky Anna—Intense WOD Read More »
You might have had a few champagnes and blurted the words “I’m going to quit smoking”, or “I’m going to lose 20 pounds!”. Your friends gave you a good pad on the back, and you feel much better about yourself. But what are you truly going to do to put those words into action? Because
NY Resolution? STFU And Put Your Ass On The Line! Read More »
If there is anything I could get across to help people improve their lives, it would be a couple of things: 1) lies destroy your life, no matter what you temporarily gain by it. 2) stress should not be a part of your live, not in a job, not in a relationship; you only have
Interview With A Real Caveman Read More »
Last day of the year, so it had to be special. Embrace the suck, deal with it! This workout is probably insane to most. You gotta be a special type of loco to want to work out at an intense pace for over 60 minutes! Here comes the pain: Your First Task 3 burpees 6
365 Embrace The Suck! Read More »
This article is about chest pressing, in particular, flat back bench pressing and bench press depth with barbell or dumbbell. How deep should you go on the flat bench press? Should you go past horizontal? Should you create more than 90° elbow flexion? Should you train the sticking point? First, let me get
Bench Press Depth – How deep? What’s Full ROM? Read More »
It’s the holiday season! Do of course you still workout?! Or will you take the excuse to do nothing? I’ve put this WOD together to be brutal, to show those that don’t workout what we all can do, and just simply because I love it! It’s my gift to you. Complete this WOD and post
Holiday or Not: Hardcore Endurance WOD Three Point Five Read More »
