SPARTAN PERFORMANCE CROSSFIT SUFFOLK
For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents
WOD Demo with CrossFit San Jose – video [wmv] [mov](Courtesy of CrossFit.com)
KETTLEBELL RX THE COMPLETE GUIDE FOR ATHLETES AND COACHES By Jeff Martone
Reviewed by George Demetriou
Jeff Martone, the CrossFit Kettlebell Certification coach and Subject Matter Expert has written the most comprehensive training manual on kettlebells to be found: Kettlebell RX, The Complete Guide For Athletes And Coaches.
Jeff offers valuable insight and experience having used kettlebells to rehab his shoulders to becoming one of the top kettlebell coaches on the planet to competing in the sport of kettlebell. Kettlebell RX contains a clear step by step, easy to understand breakdown of every kettlebell technique known to mankind. Learning or enhancing techniques is simple thanks to the numerous photos, inclusion of common errors to look for and the corrective actions to fix those errors.
Kettlebell RX is broken up into 3 parts: Kettlebells For CrossFitters, Rotational Power Development and Introduction To Kettlebell Sport. The first and largest part, Kettlebells For CrossFitters, is divided into six sections. The first two sections of part 1, Joint Mobility/Flexibility and the Swing Series, are worth the price of the book and make Kettlebell RX worth owning if you have any interest at all in strength and conditioning–with or without a kettlebell. I use most of the joint mobility, drills and skills and "movement prep" that I learned from Martone to train athletes whether we are using kettlebells or not. Both coaches and athletes will find Kettlebell RX a must-own reference.
Kettlebell RX contains sections on all major kettlebell techniques, program design, kettlebell circuits, using kettlebells substituted in various CrossFit workouts and much more.
Martone's observations and the inspirational quotes from various authors makes Kettlebell RX entertaining and informative beyond being a wealth instruction. Jeff was considering a third surgery for his shoulder when he began strengthening it with kettlebell exercises. Martone never went for the third surgery because "knowing what I know today I'm thoroughly convinced that I could have avoided all three surgeries." Martone attributes kettlebells for strengthening around the shoulder and providing quality flexibility, the likes of which he didn't have prior to kettlebell work.
The Complete Guide For Athletes and Coaches is the perfect subtitle for Kettlebell RX. If I had to own or recommend just one kettlebell instructional book it would easily be this one. Kettlebell RX will be known as THE text book for kettlebell instruction.
