I figured this session would attack two of the three tenents of CrossFit at once - "constantly varied" and "high intensity". For one, I can't remember the last time I trained at night, and I normally hit Gold's in Manchester during the week. Right there are two variations - the first one, a pretty big deal. Two, doing a workout with Kevin pushes that intensity. While we planned to do different WODs, the fact that he would be there and glancing over every few minutes would make a difference in my efforts.
I managed to work some KB swings (American, bitches) with my 20K and some KTEs to warm up before Chris dropped in to check the place out. We did a quick tour and talked about some ideas for the affiliate, and then he bounced and Kevin came in to do some KB stuff.
I checked his Russian swing, and went through the American, the one-hand and alternating swings. I also reviewed his TGU (really good, two minor form tweaks and he was looking solid) and taught him the renegade row. Which, I'm pretty sure, kicked his ass. That movement has that effect on people.
Then Kevin went through Cindy, and I hit the mats for some 3x5 DLs. There's only one decent pull-up bar at LRF (and "decent" is generous), so that is our first order of business. Can't do CrossFit without pull-ups, and I finally have the opportunity to build a GOOD pull-up bar - the owner of LRF is totally on board with that one.
Buy-in:
- 3 rounds, 20 swings (20K-A) + 10 KTEs
- 45 minutes of KB coaching
- Warm-ups at 45#, 95#, 135#, 155#
- 3 x 5 @ 160# (from a dead stop - reset each rep)
- Talk CrossFit, 40 minutes
I'm going to have to really challenge myself to mix up my routine without feeling off kilter. I'm going to need to schedule classes at all times of day, and I need to give my athletes the same energy and drive at 8 PM as I would at 8 AM. This is going to be an effort in personal development, as I have grown very comfortable in my routine and any deviation tends to leave my feeling unbalanced, anxious and kind of pissy in general. However, I owe this development to myself and my soon-to-be affiliate. And frankly, it's been a long time coming. I've grown comfortable, and my CrossFit Brooklyn t-shirt says specifically, "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort".
The best part of this effort towards "constantly varied" and getting uncomfortable? ALL of our training efforts (mine and my affiliate CrossFitters) will be better for the variety... and Chuck Carswell will be happy, too.
Me and Daigle. Notice I'm holding the bigger kettlebell. I'm just sayin'...
9 comments:
First! You make me look good Melissa. Last night was a good time, as it always is conversing/training with you, thanks again for having me up.
You're right about intensity. I've lived my entire athletic career predicated on that fact. Intensity is one (MAJOR) component of performance. Especially for those of us not blessed with elite athletic ability. You need to WANT it more than the guy across from you. At 5'5 215lbs as an Offensive Lineman in college.....I was ACUTELY aware of the intensity required to achieve satisfactory performance.
Your style in coaching is very organic, and naturally progresses from form to functional output. I.e. you're a stickler for form, rightfully so and that helps you to create a solid foundation from which you can apply the intensity, which will then yield the desired performance.
From a different perspective, intensity is also important on other planes. Like coaching. You've NAILED that already. You're enamored with it, and that leads naturally to intensity and continuous pursuit of virtuosity. You're confident, but JUST self conscious enough to never let yourself slide or stop improving your coaching abilities. Realizing that, and sharpening it will do you well.
Hi Byers
Love the blog. What is the difference between an American KB swing and Russian? Thanks
Sean
Hi Sean!
The Russian swing takes the kettlebell only as high as the hips can drive it. That's usually around chest or eye level, but with very heavy KB, it may only swing up to the belly-button. As long as proper form is maintained and the hips are driving the 'bell, all of those scenarios are deemed "acceptable ROM" for a Russian swing.
The American swing takes the kettlebell overhead. It is still a hip-driven movement, however... the basic form of an American swing is EXACTLY the same as a Russian swing.
I always teach the Russian swing first, ensuring a solid hip drive and proper core tension before moving on to the American swing. That is only acceptable teaching progression in my book.
Melissa
Right on thanks! I never knew the difference....I always thought a KB swing was generally meant to always go overhead, unless of course it is new to someone.
I'm going to pick your brain some more with another question if that's alright...In the specialized kettlebell world is it a "no no" to put the KB down during a 5 min snatch test (or any timed test)? I drop it like it's a hot potato, would that not pass in legitimate testing?
Sean - I love talking kettlebells, and I've got some follow up questions with that one, so why don't you send me an email? It's moxbyers/gmail.
Sean
for the purposes of Girevoy Sport competition or the RKC test, no you never put the bell down. In fact, it can only rest in one place; the overhead lockout.
for everyone else, you can do what you want.
And to add to Jason's comment... when it comes to kettlebells, you should probably just do whatever Jason tells you to do. Check out his blog, at CrossFit Full Circle. He's got tons of good KB stuff in there.
Since you and Jason are taking questions, I have one that has been bugging me for awhile:
Why the American Swing? Why not just Snatch? What does the American swing do that the snatch does not? I see CF has videos of Jeff Martone teaching the snatch but we never see the kb snatch in any of mainpage WODs.
I think the snatch is almost the same as the American swing. I personally prefer the Russian swing, I go a little higher than they do but I'm not throwing it overhead. If I wanted to do that I would be doing snatches. Each person has their own preference but I'm about efficiency and effectiveness and not necessarily adding an extra degree of toughness to an already fine movement.
What do you think?
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