Monday 010201

For time:

50 Double unders

30 Kettlebell swings, 32kg/20kg

35 Double unders

20 Kettlebell swings, 32kg/20kg

20 Double unders

10 Kettlebell swings, 32kg/20kg

Post time to comments.


One of these kids is not like the other… Josh later told us that his elbows were smashing into the rower behind him.

Wait… do that again

A kinesthetic awareness, which is the body's ability to coordinate motion, takes development.  Nobody can deny this fact.  Sure, there are athletically gifted individuals that are able to see a movement and recreate the movement.  But somewhere down the line, they achieved the ability to sense the position of their body parts and became able to move them appropriately on command.

To develop this sense, we recommend practicing a given movement slowly and under minimal load until your body performs the movement as your mind sees it.  For example, if you are having a tough time opening your hips during the kettlebell swing – train the movement with a 15lb dumbell while moving slowly and focusing on the complete extension of the hip with the wrists still in contact with the thighs.  Drill this movement into your brain with rep after rep, performed slowly and methodically.

Once your head has a wrap on how to coordinate driving the hips to extension with wrists still in contact with the thighs, try the movement with a 8kg kettlebell at speed.  Drive the hips open and sense the same feeling of driving your wrists off your thighs by violently extending the hips.  Good?  Now add more load… maybe a 16kg KB.  So on and so on.  You can use this method for all sorts of movements that require coordination(cleans, snatches, push press, push jerk, SDHP,…).  With time, complex movements will become easier to perform as you gain the ability to coordinate you body movements more precisely.


  1. Jeff "CueBall" :

    Look at those beasts!!! I’m not going lie that I’m a lil jealous that we only have one rower so we can’t compete in heads up rowing 🙁

  2. Jeff "CueBall" :

    How do you know when you’re a bad arse???? The SWAT comes to your door to get broke off!

  3. Elizabeth H :

    Jump rope snapped as I started this workout… Mod to 800, 400, 200m run with same kettle bell swings with 20K. 12:50. Shall see you all on Thursday!

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