WOD 101309

Four rounds for time of:
Run 800m
15 Kettlebell Swings @ 32kg(M)/24kg(W)

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Have ever thought about why one would swing an iron or steel ball overhead for reps? Well the kettlebell swing is a fantastic conditioning exercise that involves almost the entire body when executed correctly. For the exercise geeks, the major muscles involved include the glutes, quadriceps, hamstrings, lower and upper back, forearm flexors and front and posterior delts. Yes, that's quite a mouthful.


With that many muscles in the mix, coordination becomes an important part of the movement. Swings done correctly are beautiful to watch. An explosive drive through the legs and hips initiates the kettlebell's movement upwards and is guided overhead by the upper back, shoulders and arms. The downswing is received in fluid motion by the lower back and legs with a follow through to the end of the kettlebell's downward arc.


Done with a light load and multiple reps, the swing can challenge even an elite athlete's cardiovascular capabilities. Swings with a heavy kettlebell are great for developing an athlete's explosive power and core strength. The method and use of the swings can be adapted accordingly based on individual programming needs, thus making it an extremely versatile exercise.


Key benefits of the swing:-
a. Total body conditioning.
b. Develops explosive power.
c. Strengthening of the core abdominals and lower back.
d. Teaches an athlete how to create and control force and tension in the body.
e. Physical and mental endurance on long cycle training.


For further reading on the kettlebell swing, check out the following articles from the CrossFit Journal:-
The Kettlebell Swing
Swingers and Kippers

Taken from www.pushmore.blogspot.com

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Run fatboy run!

Completed as rx'd : 25:05


Swinging with the elites

Not the best performance I would say. The swing was ok, as I could do all 15 reps straight. As for the running, let's just say I didn't stop until the last round of 400m, but it was slow! like, ok I wasn't running. It was more of a quick jog. FML.

Good news is that I am now able to do Snatch Balance & Snatch Squat (66lbs). Thanks to Juan to show me some pointers. This now opens a new movement in my library.