November – Skill of the Month

Old school photo of Annie Sakamoto doing a swing

Have you check out the most recent purchase at the gym?  We purchased some insanely heavy bells.  We don;t want that money to go to waste so the skill of the month is Kettle Bell swings!  We will be teaching you how to swing the bells safely so that you can increase your strength.  My goal by the end of the month is to have you swinging a bell that you always steered clear of in the past 😉

A few points to help you:

1. Remember how in technique week we drilled in your heads  “torque, torque, torque”? This also applies to the KBS
2. Make sure to set your back and tighten your core before lifting the weight
3. KEEP THE CORE ENGAGED THROUGH THE WHOLE LIFT!
4. With a heavier weight, start off with a russian swing and if you feel comfortable, go overhead
5. Keep your arms straight or you will not be able to transfer the same power “Elbows bend, power ends”!
6. No humping the KB!  Keep the core tight and do not bring the low back into hyper extension as you lift the weight
7. Don’t be shy!

Today’s Workout:

Buy In – KB technique then work through 5 x 10 reps increasing weight.

This months skill will be measured by the heaviest weight you can swing safely  for 10 reps

WOD – “Helen”

3 Rounds for time:
400M Run
21 KB swings (35/55)
12 Pullups

OR

“Partner Helen”

Relay style – while one partner is running, the other completes the kbs and pullups. When both partners are done their tasks, they switch. 3 full rounds each person!

Games Prep – 55/70lb KB and/or chest to bar pullups
Zone 3 – if your hands are ripped or need a break from pullups this week, scale to ring rows
Zone 2 – assisted pullups, KB 20/35lbs
Zone 1 – scale as needed

Cash Out – stretch out your forearms and if there is time, spend it working on your mobility goat!