April 20, 2011
April 25, 2011
You guys are so unhip it’s a wonder your bums don’t fall off.

Hips. We use them for nearly everything in CrossFit: Squats, Deadlifts, Good Mornings and RDLs, Box Jumps, Broad Jumps, Kipping Pull-Ups and Muscle-Ups, Thrusters and Wall Balls, Cleans, Snatches, and, of course, Kettlebell Swings.

It’s that dynamic snap of your hips that moves the kettlebell in the swing, creating enough momentum to carry the weight in a nice clean arc up and above your head. Slow, deep squatting movements won’t get you there; your hips must impart enough velocity to drive the weight up.

Just to show you what we mean, KB Swings were included in Thursday night’s programming, along with some push-ups, pull-ups, and burpees.

WOD: In 4-min, complete 10 Pull-ups, 10 Push-ups, 10 KB Swings, & 10 Burpees; rest the remainder of the time, and then repeat for a total of 5 rounds.

Afterwards, we reviewed a few key points to the KB Swing:
– Use your hips to drive the kettlebell, not your arms or shoulders;
– Keep your weight on your heels;
– Maintain a tight core;
– Don’t let the kettlebell pull your shoulders down (pic @ Lf) – instead, keep your chest up and shoulders blades pulled back (pic @ Rt);

– The swing finishes with your hips fully extended and the kettlebell directly overhead;
– Try not to over-arch at the top of the swing (pic @ Lf) – rather, concentrate on keeping your mid-line stable by flexing your glutes and your abs, almost as if you were expecting a punch to the gut (pic @ Rt);
– Lastly, when finished, put the KB down in the same manner you picked it up: tight back with the lumbar arch maintained, placing the weight down between your feet – you’re more than likely tired, and so this is not the time to get sloppy!!

After a short KB review, it was time to see how everyone’s grip was doing.

Finisher: 250m Farmers Walk

DB weight was RX’d at a combined total of half body weight (so, a 100lb person would’ve taken two 25lb DBs).

Sara going the extra mile and using towels!

Great work everyone. Allergy seasons is definitely here, so please be sure you’re taking care of yourself. See you all on Sunday.



  1. Steph says:

    Allergy season sucks my ass!!!

    Had a good workout in class! I grouped up with Sara. Her pull-ups were looking really good and really easy. I was jealous. I only did 4 rounds of the workout, and each round whatever I missed in pull-ups I did extra in burpees. Having not done pull-ups in so long, the hands were a little sensitive. I also skipped the swings. Still got my ass kicked.

  2. Anonymous says:

    still having class on sunday?

  3. SaltyHat says:

    yes, we will still have both classes on Sunday (Elements @ 9am & regular class at 10am). FYI, however, for all Balance members: the gym will be closing at 2pm on Sunday.

  4. Maiko D. says:


    I think I have high doses of Benadryl circulating in my system b/c the pollen hasn’t been bothering me nearly as much as last year. And I read “I grouped up with Sara” as “I groped up with Sara.” Confused but intrigued I was.

    250m walk = out the back, up to California and thru the front door?

  5. SaltyHat says:

    that’s correct on the 250m, although we actually had everyone head out the side-gym door (beside the laundry room) and then down the outside wall of the gym to the back stairs.

  6. Dan Samarov says:

    Charles Barkley is doing WOD 11.5 from the Open today… epic.

  7. Sara says:

    @Steph – even after being out for so long your pull-ups haven’t lost anything. Maybe your hands are more tender but the pull-ups are just as strong.

    This was a fun workout great to have only about 8 minutes of work. I had a really hard time keeping old of the towels on the Farmers walk but had no other choice but to use them… My hand’s couldn’t handle anymore.

    I was a big fan of Charles Barkley as a kid.

  8. SaltyHat says:

    just in case anyone missed Sir Charles’ commitment to CrossFit on live TV:


    Can’t wait to see how 11.5 treated him – probably turrible…