02/20/13: Bun Burner


  • Yoga tonight at 7:45 (with some Enya as requested).  Remember….a regular yoga practice can help your CrossFit performance since the flexibility you will gain is so essential to improving in your WODS. Take tonight’s class and then go home feeling stretched, relaxed, and peaceful.  No class this Sunday, 2/24 since Karen will be away.
  • This Sunday, 02/24,  Ashleigh Kast, RKC II, USATFCCCA Sprint Specialist, Functional Movement Systems(FMS) Specialist and One Human Performance Trainer, will be putting on a kettlebell mini-seminar, going over the Turkish Get Up and the kettlebell Snatch.  If you don’t know what these are, you can google them and find a million different instructional videos, some good and some bad.  The kettlebell is an impressive implement, allowing you to span several exercises that can help you develop flexibility, strength, and conditioning.  The seminar will go from 12:30pm-1:30pm, and maybe a little longer depending on the attendance.  The cost is $10 cash at the door.  Ashleigh’s mastery of the kettlebell far exceeds my own, so I think it is a great opportunity for you all to learn from a Pro!

Today’s Workout

  • Strength – 5 x 5 (Each Leg) Reverse DB Lunges (Heavy as possible with good form)
  • Conditioning – For Time
    • 1k Row
    • 80 Air Squats
    • 60 KB Swings
    • 40 Ring Rows
    • 20 HSPU
  • 2 x 25 GHD Sit Ups
Jackie does a great job of getting the bar back and her head through on the push jerk.
Jackie does a great job of getting the bar back and her head through on the push jerk.

2 thoughts on “02/20/13: Bun Burner”

  1. Will definitely be attending, and I highly recommend it for everyone else as well. Ashleigh lives, eats, breathes, sleeps, kettelbells.

  2. Probably taking Kevin T.’s thunder here, but Ashleigh Kettlebells? Is that a verb?

    On a serious note, I will be attending as well. I think it is something you all will really enjoy.