January 27, 2011

Thursday Updates: Softer side of CF

1) Soft-style KB swing, that is. Here’s a very good description at Art of Strength. Notice the description…efficiency, less tension! (all the KB vids at Minute of Strength are excellent)

Then some CFers with efforts after the softer-style. Soft swing

It forces excellent foot/ground contact for initiating power. Reduced leg flexion (not a deep knee) and big hip flexion (the hips recede to absorb the bell which creates the power). Bringing power from the backside, not a squat and raise. That in CrossFit lingo would be “muted hips” where the hips lag behind the leg causing the hips and bell to work against each other (ie, not swinging). This can be applied to regular Russian, H2H, or OH swings…and technically, the soft biomechanics can be applied to any number of exercises! It takes practice, messing around with different positions to see what works or not, and a commitment to generating as much power as possible. Think of swinging less as an exercise to get a certain number of reps and more as the quest for the perfect rep…

2) Sunday Special, Jan 30, 9am: KB form & Regular CF workout

3) Sunday Special addition: Feb 6, 2pm Healthy Living Lecture by Dr. David Leader, OptiHealth. “Achieving Optimal Performance”: Dr. Leader spent 8 years as a field medic, cardiovascular technician and respiratory therapist in both the US Air Force and in local hospitals.  He has spent the last 15 years as a Chiropractor and Clinical Nutritionist treating and educating patients on natural health restoration and maintenance. We will be giving out free samples of our All-Natural Endurance Formula before your workout and our Muscle Recovery Formula afterwards (see pdf link above).

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    scott January 27, 2011 Reply

    Just to clarify, the Sunday class is no longer at 9:00 am? It’s at 3:00 pm?

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    James January 27, 2011 Reply

    This Sunday class is at 9:00. Super Bowl Sunday is at 3:00, or maybe 2:00 as noted above. If you subtract one from the other, it’s at 1:00.

    Hey, is there a class this Sunday?

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    matt January 27, 2011 Reply

    Good eye, thanks.
    Correct, this Sunday Jan 30 is at 9AM.

    Also, Super Bowl Special is at 3pm…the lecture is at 2pm for those who are interested.

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    Jan January 28, 2011 Reply

    Loved the super slo-mo of Christina’s OH swing – great form!

    You can see all the biomechanics in play, esp the body’s natural desire to move where it needs to be to absorb the weight, thrust and torque of the movement. If your kettlebell is not heavy enough, you won’t experience this micro-compensation – and you completely miss out on the magic of the ‘full body’ workout the swing can provide.

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    scott January 28, 2011 Reply

    Love to watch CF angels at work. That’s some saleable content. Could serve many markets…just sayin’.

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    Natalie January 30, 2011 Reply

    Are any of you taking these optimaxx supplements?

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