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 »
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 »
