Blog Search

Tuesday 8/15/2017

By: 0


WOD- Tuesday 8/15/2017

Back Squat (5-5-5)
  -Goal: perform 3 sets of 5 at last weeks 5RM


2 Sets;
-8 Wall Balls
-10 KB swings

4 Rounds for time;
-20 Wall Balls (14/20)
-15 KB swings (35/50)
-20 Sit ups 

Time cap: 12
R+ (20/30; 50/70)



Master the Kettlebell Swing

A perfect kettlebell swing will work your posterior chain muscles (back, abs, butt, hamstrings) and combat all the ill-effects of our anterior dominant Western Society.

It is, in fact, a hinge and NOT a squat movement. A hip hinge – like a deadlift movement – forces you to use those posterior chain muscles to move the kettlebell.

It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete. It will bulletproof your low back by creating an armored brace around your midsection. And the kettlebell swing will force you to use all the muscles in your upper back, thus opening up your chest and forcing you out of the slouchy shoulder look that screams insecurity.

Take Action: 4 Easy Cues

  1. Hike
  2. Hinge
  3. Root
  4. Float


  1. Hike

As opposed to starting your set of swings from the standing position, the hike pass allows you to pre-stretch your lats – a powerful muscle in your upper body with a direct relationship with your glutes – and get more “juice” out of your swing.

Set your kettlebell up about 12-18 inches in front of you. Push your hips back keeping your butt high and bend your knees slightly. Gripping the kettlebell with both hands, pull your shoulders into their sockets and fire your lats – the kettlebell will tilt towards you.

Always making sure your shoulders stay above the level of your hips, “hike pass” the kettlebell through your knees by contracting your lats. This is how you start your swing.

  1. Hinge

Unlike a squat which is knee dominant, the HINGE movement is dominated by the hips. When you push your hips back keeping your butt high and your shins vertical, you are hingeing.

When you hinge, you stretch and activate your hamstrings and glute muscles. This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues.

  1. Root

The ROOT is the finish of the swing. Think of the root as a standing plank where you are tightening every muscle in your body from your shoulders down.

Imagine that you are growing roots through your feet and grab the ground with your entire foot. Squeeze your glutes like you’ve got a $100 bill between your butt cheeks and someone is trying to yank it out. Brace your abs like you’re about to take a punch.  And pull your shoulders as far from your ears as possible contracting your lats. This is your ROOT position and this is your goal.

DO NOT– ‘lean back’ at the top of your swing.  Doing so hyperextends the spine and puts it in a compromised position that will lead to unnecessary wear and tear.  Just stand straight up.

  1. Float

The FLOAT is what happens to the kettlebell when you do the swing correctly. It ensures that your energy is focused on your glutes and not on your trying to “muscle” the kettlebell up to a certain height.

When you go from HINGE to ROOT, the harder you contract your glutes, the higher the kettlebell will FLOAT.

The higher the FLOAT of the kettlebell, the more rest you get between reps FLOAT is what the kettlebell will do while the rest of your body is in the ROOT.

Monday 8/14/2017

By: 0


WOD- Monday 8/14/2017

Skill Session
EMOM x 15;
-1: Handstand Push-ups (5 x 4-8 UB)
  *Scale: 30s HS hold
-2: Strict Pull Ups (5 x 5+ )
  *Goal is max reps UB each set, but you should get at LEAST 5, scale accordingly
-3: Double-Unders (30-30-30-30-30)
  *Scale: 30s. of work
-10 Pullups/Ring rows
-15 Pushups
-30 Double Unders/ 60 Single Unders



Common Faults in the Handstand Position

Achieving and maintaining a freestanding or wall supported handstand properly is a difficult thing to do.  Between research online with other coaches and observing every day athletes here at CFBD I have come up with the 3 most common faults when attempting to achieve the proper handstand position;

  1. Hands too far from Front Foot When Kicking Up.
  2. Poor Shoulder Mobility
  3. Improper Body Position

The first step is identifying which issues you have.  From there we can begin to make corrections in order to become more efficient and achieve higher levels of awesomeness.

  1. If you have a hard time just kicking up into the handstand (either free or wall supported) then this is probably your issue.  What happens is you are placing your hands down on the ground too far away from your front foot.  The physics of the act of kicking up make this much harder to get you legs over the “tipping point” to get you upside down.  You want to pick you hand placement on the floor to be close to your front foot(2-3 ft.) and when you do go to kick up listen for the sound of your hands hitting the ground.  Your hands should be “quiet” on the ground.  If you can hear your palms smacking the mat as you go into your kick up, it is a dead give away that you are too far away from your front foot.

  2. If you have poor shoulder mobility then your time spent in the handstand is just going to be harder than that of the mobile individual.  I do not just accept poor mobility as the one size fits all trump card so to speak as to why you cannot perform the movement efficiently.  This excuse is used all too often.  A lot of times an athlete can simply work harder to get into a better position to achieve an optimum position.  Understandably this is hard for some folks.  An air squat should be easy right?  Should be, but the bottom line is if it isn’t then work your ass off to achieve the correct position no matter how hard it is.  Don’t just say “mobility sucks” and accept your crappy positions as unchangeable because they are correctable.

  3. Body positioning is the key to maintaining balance in the handstand.  In your handstand, you want to maintain the “hollow body” position.  We go over this concept all the time, but just to review one more time the hollow midline looks like;
    • Butt and Abs “active” and tight
    • Pull the bellybutton in toward your spine
    • Shoulders are shrugged up towards your ears
    • Body is in a perfectly straight line from fingers to toes


Give these main points a crack!

Saturday 8/12/2017

By: 0


WOD- Saturday 8/12/2017

Skill Session
A. Dumbbell Bench Press (12-12-12-12)
  -If you get 15 reps UB, go up in weight next round.
B. Ring Rows (10-10-10-10)
C. D-Ball Carry (150-150-150-150)
With a Partner!

10 Rounds for Time;
-10 strict pullups/ ring rows
-20 Pushups
-30 D-ball front squats (50/75)

Time cap: 16


Friday 8/11/2017

By: 0



WOD- Friday 8/11/2017

Skill Session
A. Pull-ups (5-5-5-5)
B. Clean Complex (PC+FS) (6-6-6-6)
  -3 Power Cleans + 3 Front Squats (UB)

C. Handstand Push-ups (4-4-4-4)
“3 Strong Women” (AMRAP – Reps)
“Jo” AMRAP 4;
-4 Front Squats (95/135)
*Rest 1 minute

“Jen” AMRAP 4;
-4 Power Cleans (95/135)
-4 Pullups

*Rest 1 minute
“Carly Jo” AMRAP 4;
-15 Wall Balls (14/20)
-20 DU/ 40 SU

“3 Strong Women”

Today’s WOD is a HERO WOD in my book.  These 3 ladies, Jo, Jen and Carly Jo, are staples of or community here at CFBD.  They are amazing, strong and inspiring human beings who are all cancer survivors.

They set the curve when it comes to grace and toughness and we are honored to get to call them members and friends.

In typical Hero WOD fashion, today is a day to be grateful for the gifts and capabilities that the good lord has given us.  These WODs are some serious burners.  There WILL be a point today where you want to take your foot off the gas and take a breather.

When you hit the point of fatigue you must keep moving and remember that no matter the level of discomfort or pain you are feeling from this workout, it is NOTHING compared to the pain that these women have all gone through.  Give this WOD your absolute best effort for them.

Thank you ladies for setting the standard of grace and inspiration for the rest of us.  We love you!

Sunday- 8/06/2017

By: 0


WOD- Sunday 8/06/2017

Skill Session
A. Clean Complex (PC + STOH) (3 x 5+5)
-Power Cleans + STOHs
B. D-Ball Carry (3 x 150M)
C. Dumbbell Thrusters (8-8-8)
With a Partner!

-20 Box Jumps (20/24)
-20 Power Cleans (95/135)
-20 STOH (95/135)

Rest 4 minutes

-Run 200M together
-20 D-ball cleans (50/75)
-20 DB thrusters (35/50)