CFDC Shout-Outs
January 24, 2014
Sunday, January 26
January 25, 2014


2 Rounds of
15 Squats
30 Jumping Jacks
15 Superman w Arm Retraction
30 Mountain Climbers
15 V-Ups
30 Band Good Mornings


2 rounds of
5 Hips to Wall
5 Hanging Scap Retractions
1 Rig to Rack Broad Jump

Skill – KB Short Arc Swings (“Snatch Style”)
1 x 10 Russian Swing (shoulders back, power from hips)
1 x 10 Short Arc to OH position
2 x 5 Cyclical breathing pattern practice

12 minute AMRAP of
25 burpees
25 KB swings
25 jump squats
25 KB swings
25 push-ups
25 KB swings

Finisher – KB Windmill Practice
1 x 5/side Unweighted Windmills
2 x 5/side DB/KB top hand Windmills
1 x 5/side DB/KB double hand Windmills (optional)


  1. Dray says:

    Well, I guess one round still counts in AMRAP… this was painful. I lost the short-arc swing somewhere between 50 and 75 but Ben came by and brought it back out for my 4th and final set of KB swings. I’m not really sure where the 14 minutes went but I was glad they ran out before Dave L. could hand me the KB again after a second set of jump squats.

  2. Katie says:

    I can’t remember the last time I did snatch-style swings, so that was fun. I stuck to Russian swings in the workout, with 12 kg. The swings were a nice active rest, compared to burpees!! Nice job to the 11:30 class on making it work with so many people. And congrats to all the Capital Affiliate League Masters for a great showing!

  3. Sara K. says:

    This was fun. It has been a while since I did a KB swing metcon. Thanks Dave D and Diana for teaming with me. It was weird to swing the 20kg since I have been swinging a 24 I metcons. It was still tough to finish the rounds unbroken with the amount of grip involved.

    I know a lot of people think the double breath is weird or hard to adjust too but I have been using that breathing technique for a few years now and it really does allow me to continue further in high rep swings (so long as my grip hangs in there). It took me a while to get use to it and for it to become natural. It use to cause me to lose my rep count so I now count the rep when I breath (i.e. 1, 1, 2, 2 for the breath at top and breath at the bottom) now I don’t lose count anymore.

    • Katie says:

      Thanks Kettlebell Queen!! 🙂 I know I had trouble counting while breathing, along with a few others. Great tips!

  4. Kenna says:

    Great tip on the counting, Sara! I definitely couldn’t count with the proper breathing.

    On the amrap, worked with Katie and Megan with a 12kg KB and completed the KB spinga after burpees the second time around.