June 30, 2008
July 3, 2008

Tuesday’s Class was covered by Brian of Potomac Crossfit. Never heard of Potomac Crossfit? Be sure to check out their site. The Head Trainer is our very own Jen Conlin! They hold free Saturday morning workouts at Greenbriar Park near Yorktown HS in Arlington. Be sure to contact them for more information!

Class was heavy on technique instruction. To get things started, Brian had the class do 3 rounds of the following as warm-up:

5 or 8 Kipping Pull-ups
10 Push-ups
10 Box Jumps

Some time was devoted to help people get their kip down. There are some excellent resources on the Crossfit website that cover the kipping pull-up. Eva T’s instructional video has already been mentioned, but there’s another set of videos you can check out. Go to the Crossfit Exercises section and watch the Adrian Teaches Kipping videos (3 vids total), then go hit a pull-up and practice!

From there the class went over the Overhead Squat and the Kettlebell Swing. Key things to remember with the OHS is to keep the bar OVERHEAD, not out in front or way behind, and keep those shoulders shrugged. Pretend you’re trying to get them to your ears. As for the KB Swing

CF generally wants you to bring the weight overhead, but at CFDC getting the weight to AT LEAST eye-level is good. To get that explosive hip movement, imagine you’re trying to do a vertical jump for height without actually leaving the floor. Brian mentioned this last night and this video demonstrates that further:

Jeff Martone, Fixing the Kettlebell Swing (wmv)

With the OHS and KB swing down, it was time for the workout of the day.

Workout: 21-15-9 reps of

Overhead Squats
Kettlebell Swings



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