Strength And Range

This is what it looks like to be overhead with a kettlebell swing.  Hoku showing that he not only has great strength, but range as well.  Those are two crucial aspects that make a great lifter, strength and range (of motion).  Speed/explosiveness is in there too, but seeing a weightlifter squat to depths unheard of with big weights, while staying in a great upright position, is something to behold. 

OK, maybe that's too low :)

Workout:

With a partner, row 200 meters 14 times with one minute rest between rows (rowing machines will be set to row intervals of 200 meters with 1 minute rest) .  Partners alternate on the rowers.  While not rowing, teams must also complete 14 rounds of 10 push press (65/95) and 10 KBSs (35/53).  The rounds of push press and KBSs can be completed at whatever pace they like so it is possible to finish all the PP/KBS sets before finishing all the rows, which would allow for more rest later in the workout.  The score is the total time to finish the 14 rows.

Grateful

We were very fortunate today to host Colin and Mike, a power duo of the Power Monkey crew. These guys, along with the other coaches at Power Monkey, have a great movement going.  Not only are they very experienced elite coaches, they bring to their coaching an open-minded perspective, approaching each athlete as an individual, understanding the uniqueness we all bring to movement.  We are very grateful to have received their coaching today and look forward to Crossfit SC Centrals relationship with them and the Power Monkey crew going forward.  Time to put the work in!  

Workout:

3 rounds of:
7 reps of deadlift at 185/135 lb 
9 reps of burpee 
Then: 
400 m run 
Then: 
3 rounds of:
10 reps of 24/20 in box jump 
7 reps of deadlift 
Then: 
21 reps of burpee 
Then: 
3 rounds of:
200 m run 
10 reps of box jump 
Then: 
21 reps of deadlift 
Then: 
3 rounds of:
9 reps of burpee 
200 m run 
Then: 
21 reps of box jump