Get-up! Get on up!

This weeks Kettlebell Class at CrossFit Hove looked at the Turkish Get-up!  First step was the Sit-up, second step was the Transition from Sit-up to kneeling, and finally standing up from the kneeling position!

This exercise may look easy, but it is not!  Many Muscles in the body are used to stand up from prone with the Kettlebell pressed overhead.  This is a great exercise for the Muscles of the Shoulder, especially if there is a history of Shoulder problems e.g. Dislocations.  This exercise will help to strengthen the Rotator Cuff Muscles and stabilize the Shoulder Joint.



The WOD this week was!

30 Turkish Get-ups for time!

Next weeks class is Saturday 8th May at 11:00 am, check out the link for details on CrossFit Hove!

http://crossfithove.blogspot.com/

10's

Saturday's class looked at the Kettlebell Swing, first was the Russian swing where the Kettlebell is swung only to shoulder height, next is the Power Swing where the Kettlebell is pushed back down from shoulder height, this generates more speed on the Kettlebell, and thus more "Power".  Finally is the American Swing which is the CrossFit swing of choice, in this swing the Kettlebell is swung to an overhead position using explosive hip extension!

10's
10 Kettlebell Swings
10 Box Jumps
10 Sit-ups
1 Ramp
AMRAP 10 Mins

Helen!

This weeks class looked at the Kettlebell Swing.  We started with the Russian Swing where the Kettlebell is swung to Shoulder height, then the Power Swing where the Kettlebell is pushed back down from Shoulder height, this generates a lot more energy in the swing, which means quicker swings and thus more Power!

Then it was onto the CrossFit favourite, the American Swing.  In this swing the Kettlebell is swung to a vertical position above the Head.  It is important in this swing to increase the Hip extension and get the "pop at the top" to get the Kettlebell to the correct position!

METCON
Helen
Run 400m
21 Kettlebell Swings (American)
12 Pull-ups
3 Rounds

Snatch!

Skill work this week concentrated on the Kettlebell Snatch!  Starting with the one arm swing to shoulder height, then the shoulder pull to raise the kettlebell above the shoulder, and finally punching the hand up to ensure the kettlebell is received correctly on the forearm!

The METCON this week was 3 rounds of

20 KB Snatches (10 each side)
10 Pull-ups
Run 400m

Next class is Sat 10th April @ 11:00am

Clean!

This weeks class looked at the Kettlebell Clean!  Most important is the Hip Extension needed to propel the Kettlebell up to the position where the Elbow can get tight to the body and quickly under the Kettlebell!  This will ensure the Kettlebell is received correctly, and thus sit nicely in the pocket created by the Forearm!  If the Hip Extension is not aggresive enough, or the Elbow is not getting tight to the body quickly enough, the Kettlebell will come crashing down onto the Forearm, Ouch!

The METCON this week was 5 Rounds of

10 Kettlebell Cleans (5 each side)
7 Knees to Elbows
35 Double Unders

Next class is Saturday 3rd April @ 11:00

Whats a Pood?

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds).^[1] It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.

Together with other units of weight of the Imperial Russian weight measurement system, pood was abolished in the USSR in 1924.

Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell" (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.

An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."

Information is courtesy of Wikipedia (so may not be absolute fact exactly)

1st class

Saturday morning saw our first Kettlebell class at CrossFit Hove, many thanks to our new trainer Neil, who is both a CrossFit Kettlebell trainer and a certified CrossFit Level 1 trainer.

Tech covered the russian swing, american swing and power swing followed by work on the Turkish getup.

Wod
10 kettlebell swings (american)
10 box jumps
10 pressups
amrap 10 minutes.