CrossFit Barbarian Fitness: KB-PU

Showing posts with label KB-PU. Show all posts

Friday, April 23, 2010

Saturday, 24 April 2010

WOD:
16 Rounds:
15 seconds work/15 seconds rest; alternating between
- Kettlebell Swings, 1 pood (or 55 lbs DB)
- Push-ups

For the KB swings, really focus on "pulling" the weight down from the top, increasing the cycle time. This also increases its "virtual weight" at the bottom which has all kinds of performance benefits.

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.