Tag Archives: Kettlebell swings

“Hurricane Sandy”


“Hurricane Sandy”

400 Meter run (Run to your local supermarket)

400 Meter farmer’s carry  (32 kg kettlebells / 24 kg in each hand) (Carry your goods back home)

20 Box Step Ups (20″ box with both kettlebells.) (Climb up your stairs!  People who live on the first floor are doomed!)

50 KB Swings (32 kg/24 kg) (Stock your shelves!)

100 Double Unders (Frantically jump around in fear!  The storm is coming)

50 Ball Slams (30#/20# – The storm has arrived and is pummeling your house to pieces!)

20 Bar Muscle ups (Your house is destroyed.  Pull yourself up and out of the rubble!)

100 Jumping Squats  (Thank God.  You, unlike the other unfortunate bastards, are alive!)

Let’s hope that this is a replay of last year!  Be smart.  Be safe.  Remember, it is ok to miss a few days of training…


Tagged , , , , , , , ,

What a weekend!

So much happening for everyone involved in The Movement Program this weekend!  On Saturday eight soldiers of The Movement Militia marched on Pennsauken, NJ for the Beat the Streets charity competition.  All I can say is…wow.  Wow.  I was really proud of how hard each athlete got after it this weekend.  No looks of despair.  No quit.  Just lots of work and a whole lot of fierceness.  I was even more impressed by how even when the proverbial doo-doo hit the fan, these young men and women were very attentive to their form and technique.  Anyone can work when he or she is tired, but to hold excellent form despite fatigue, that is evidence of hard work and discipline.

Great job, Movement!


Pre WOD.

Post WOD inspiration.


“Beat the Streets 2012”

In teams of two with only one partner working at a time, complete the following:

10 Min AMRAP

40 KB Swings (24kg/16kg)

30 Burpees

20 Chest to Bar Pullups

10 Front Squats (135/95)

Tagged , , , , ,

Heavy weights are heavy.

Blah.  It’s Thursday.  I’ve been very pleased with everyone’s progress this week.  I hope you have noticed yourselves getting a little stronger, a little quicker, a little more coordinated, etc.  Who knows, one day you might be able to do this:

Can’t do that?  How about this:

Lift like a boss!

We returned to our Oly work today, working on the snatch balance.  Why the snatch balance?  Well, if you are like me and have a horrible catch on the snatch, this will help you get comfortable with getting underneath some heavy weight quickly.  Points on the snatch balance:  Shoulders back, inhale and hold the breath followed by a quick dip and drive to get the bar weightless.  Drop underneath the bar as fast as you can, locking out the arms in the process.  The weight should not be pressed up!  It is important that once you reach the bottom, you must get as tight as possible in the shoulders (show me those armpits, tear that bar apart!) and in the core.  Any looseness in any of these areas and the bar is sure to come crashing down.  Once you have settled the bar and it is secure overhead, stand up with the weight and the rep is complete.

After our foray into the snatch balance, we kept the theme of going overhead in a shorter time domain, but with a much heavier weight.  Did it feel like the overhead squats took forever?  Did you move slowly with all of that weight?  Good.  The focus was to be heavy and nasty.  Everything else was added to make your OHS just that much more hellish…





Snatch Balance


10 Min AMRAP

6 Overhead Squats (115/75)

9 KB Swings (24/16)

400 Meter Run

Tagged , , , ,

Volume, volume, and sweat.

A fitting phrase for today!

Apparently the humidity whore just couldn’t stay away from her boy toy, Philadelphia. Humidity. You just can’t seem to get away from it.  It is like that guy or girl at the party who goes on and on about how he or she is an artist and doesn’t think a job is a good idea until he or she finds his or herself, or talks endlessly about stamps or something else inconsequential, like the Philadelphia Phillies.

Enough complaining, some brave souls came out today, braving the elements and the hellish work which was required of them today.  Today’s focus was on volume, both in the strength portion and also the WOD.  A lift that we have never done, the strength portion of today’s class called for the Zercher squat.  The Zercher squat is good for two reasons.  One, as the bar does not rest on top of the back, weight bearing pressure on the spine is lessened.  Two, this type of squatting stresses the posterior chain (hamstrings, glutes, spinal erectors, lower back) a bit differently from the more traditional high bar and low bar back squat.  A good thing if you find that your squat maxes are stagnating.

Textbook form for the Zercher Squat courtesy of Morgan the Destroyer.

Once our squats were finished we hit a 20 minute grinder, AMRAP style!  The movements included in today’s WOD were movements that I have found are especially taxing on the cardiovascular system.  Besides the gross weather, what did you think?  What was the most challenging part of the WOD?

Keep hydrated throughout the day, both before and after your workouts.



5 reps of 45% of 1RM DEadlift

5 reps @ 50% of 1RM ”

5 reps @ 55% of 1 RM ”


20 min AMRAP

15 Box Jumps (24″/20″)

30 KB Swings (20 kg/12 kg)

45 Double Unders

400 meter run.

Tagged , , , , ,


She’s one of my favorites, but she’s still a b*itch…

Oh, Helen!  How I love/hate thee!  Let me count the ways!  Today, after we did some mobilization, we hit the CrossFit benchmark workout “Helen.” (For us, it was “Helenesque” as the run was not a full 400 meters.  I’ll get out the wheel and measure a true 400 soon!)  It’s a relatively short workout, but if you really push her, she will destroy you.  It’s always the simplest WODs that have the ability to bring us to our knees.

A couple of observations after watching today’s WOD:

1. We still need a lot of work on our kipping pullups.  If you don’t have them yet, I suggest you take a couple of minutes before class to work on your C’s and D’s.

2.  The kettlebell swing is not a squat with a hip drive.  Focus less on bending the knees and more on closing and opening the hips.  When you bend your knees like in a squat, you cannot generate the correct amount of tension in the posterior chain (hamstrings, glutes) necessary to drive the bell up.

3.  The “old heads” of the Program are finally showing how to push past discomfort and get work done.  Your transitions between movements looked solid.  For the newer members, use your mind to fool your body into doing work.  After you complete a movement’s reps, you MUST go directly into the next movement.  Rest after you have done at least three to five reps.

Next class is Friday at 3:00 pm.  I suggest you be here as we will be working on some technical movements.




400 meter run (about 75-100 meters short)

21 KB Swings (24/16)

12 Pullups

Tagged , , ,