Do we need some heavier bells now?
Congratulations to everyone who increase strength as well as confidence in the KB swing in November. We had so many amazing improvements. We had strength gains on the most that could be lifted for 10 reps as well as endurance in being able to lift heavier weight for all 7 sets. Way to go team! Keep up the hard work.
Most improved female – Nicola by 20lbs, she went up to the 55lb KB
Most lifted female – Colleen with 70lbs in a Russian swing for 10 reps
Most improved male – Jon E, Barry, Dave S, Latigo by 18lbs, moving up to the 88lber
Most lifted male – Sean B, Mike K, and Latigo lifted the 88lbs for all 7 sets
Average increase – 13.9lbs on a set of 10 reps unbroken
If you had more of an increase on your skill of the month and were not recognized, please let us know 😉
Make sure to get your Christmas Party ticket today!
Today’s Workout:
Buy In – Hip mobility
Weigh yourself to know your weight for the deadlift
WOD – “Christine”
Can you get on the leaderboard? Compare to June 7, 2011
3 Rounds of:
500M row
12 Dedadlifts
21 Box Jumps (20″)
Zone 3: scale deadlifts to 75% of body weight
Zone 2: scale deadlifts as needed
Zone 1: scale as needed
Cash Out – 50 toes to bar, break up as needed
