In the video, there is a reference to a normal and speed kickback, below explains what that means. Normal Kickback The normal kickback is where the hands are placed on the ground and the bodyweight is then put onto the hands to be able to raise the hips so that the legs can kickback. …
EINAR—One Who Fights Alone This is a workout where I combine the kettlebell, dumbbell, and bar in one workout. Let’s dive straight into the workout. Task 1 Male Rx 20kg/44lbs kettlebell Female Rx 16kg/35.2lbs kettlebell 5 x Single-Arm Hip Hinge Swing (each side) 4 x CrossFit Burpee 2 x Strict Pull-Up 1 x Positive …
EINAR — A Workout With Kettlebell, Dumbell, and Bar (pull-up) Read More »
The acronym RDL stands for Romanian Dead Lift. It’s an exercise that is commonly associated with a barbell primarily working the hamstrings, glutes, and hips. One important fact is that the term is actually a misnomer and incorrect by definition. Simply put, a deadlift begins each repetition with the weight on the ground also known …
What is a RDL in CrossFit? What does RDL stand for? Read More »
Are you doing lots of burpees and are experiencing knee pain? Do you wonder why? Allow me to introduce a quick a little tip/drill that will make things click and help understand how you need to pull your hips up to get your legs safely under you. Before even starting to do burpees, focus on …
Rx weight 95lbs for male and 65lbs for female. MAX E2MOM Meaning, go for max rounds possible with a 30lbs/20lbs weight increase at the 30-minute mark. A round is every two minutes on the timer. The MAXE2MOM barbell complex: Deadlift Clean Squat Jerk Hang power clean Jerk Alternating racked reverse lunge Repeat once more all …
It’s been said that 95% of the world can’t do 10 full strict pull-ups! Let’s look at the numbers. 35% of the US is overweight and therefore we will assume that they can’t do a pull-up. That leaves 65%. More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, …
What is Curtis P? Curtis P is a barbell complex designed by SealFit. I’ve been asked by our Inner Circle members to include the Curtis P in our weekly workout. I modified the complex to suit the kettlebell and our training philosophies. Check out the barbell Curtis P here and the kettlebell version here. …
I will cover what muscles are used and when during the kettlebell swing, I will provide some information on how to kettlebell swing, how to avoid backaches and injuries with the kettlebell swing, how to warm up for the kettlebell swing, and I will cover a drill I use to teach part of the kettlebell swing.
Exercise A Jump rope Exercise B CrossFit burpees 20 x A 8 x B 40 x A 8 x B 60 x A 8 x B Continue till you’re at 200, i.e. the last set is 200 x A 8 x B Then finish with 100 Gorilla cleans. FOR TIME Gorilla cleans are …
CrossFit and KB Enthusiasts Should You Be Proud Of Ripped Hands? Yes and no! Let’s be honest, ripped and bloody hands are an expression of “I don’t give a …..* and just pushed on through, that’s how tough I am”. *fill in one of the following, a word starting with f and ending with …
CrossFit and KB Enthusiasts Should You Be Proud of Ripped Hands? Read More »
This week’s kettlebell tip is provided to you by none other than CrossFit athlete Marcus Filly from Revival Strength. Marcus is going to talk and demonstrate how to properly rack/hold a kettlebell, and he’s also going to demonstrate the reverse lunge and press, or as he baptized it, the kettlebell Filly Press. Marcus explains how …
Marcus Filly Kettlebell Tip: Kettlebell Racking for Crossfitters + Filly Press Read More »
SENTINEL3.0 #kettlebell #concept2 #WOD 30 seconds rowing 10 seconds transition 20 seconds to complete 4 x kb combo 10 seconds transition Repeat on the other side Repeat for 2 rounds Rest 1 minute Repeat the whole sequence 3 times The kb combo is: kettlebell hang clean into a squat ℞ male 20kg/44lb kb (4 reps) ℞ female 16kg/35lb …
“I’m 25 and got a bulging disc from CrossFit” Is CrossFit bad? Can it be fixed!? Read More »
First things first, muscle priming, priming is the process of getting something prepared for use. Thus in our case, muscle priming is getting the muscles ready for deadlifts. You could then ask, is that not the same as warming up. No, it’s not. You’ll see why as you continue reading. Mind-muscle connection is the ability …
Muscle Priming and Mind Muscle Connection for Deadlifts Read More »
This is Nova, an advanced kettlebell workout. You buy in with 50 CrossFit burpees and then proceed to the main task with is 10 rounds FOR TIME of 6 double kettlebell half snatch and 3 overhead deadlifts each side. The whole workout should take about 18 to 25 minutes. Rx is 2 x 16kg/35lbs for …
How CrossFit Saved My Life from Heroin Addiction Read More »
A true military press, no matter what you heard, seen, or been taught, is a standing press with the heels together (even more than I demonstrate in the video) and the hands are wide on a bar, or when using kettlebells/dumbbells the weights travel up laterally and target the lateral deltoids. The advantage of the Military …
Military Press VS Overhead Press. Why is it Called Military Press? Read More »
The difference between the front and side shoulder press whether performed with kettlebells or dumbbells is the emphasis moving from the front (anterior delt) to the side (lateral delt). The elbows are staying in one line and at the front with the front press, with the side press the elbow is moving from the front …
Difference between front and side shoulder press Read More »
The difference between a hip hinge and a squat deadlift is that the first is more suitable for slow low reps for strength, it’s not an exercise well suited for high reps and cardio. That is, the squat style deadlift is more suited for high reps and cardio due to the safer position of the …
Do you want to be challenged? The Olympic barbell is a piece of equipment that you use often in the gym but more than likely in a conventional manner! Do you want to eliminate boredom from it? Try this challenge! Not only the biggest or strongest will prevail on this challenge … but also the …
