Fitness - Good Mornings & Kettle Bell Freestyle - 12/17

Not a very good night's sleep last night. No reason in particular, just restless. I hate that. Anyway, my hip flexers and calfs were pretty sore this morning from running last night. I knew today would be light though in preparation for tomorrow's 6th annual "12 days of CrossFit" WOD. I hear it's pretty brutal, a long met-con. I guess even the fastest people finish at or around the 30 minute mark. I expect to crush that though.

Focus: Good mornings, cross sets, 4x8
2x8 - 40 Kg (88.2#)
2x8 - 60 Kg (132.3#)

These felt great. An awesome way to get after the glutes and hammies without throwing a ton of weight on the bar and dead lifting. The perfect warm up for me today.

WOD: 15 minute kettle bell freestyle, multiple reps of the following (in no particular order) with a 24 Kg bell:

Kettle bell swings (full ext. over head)
One arm kettle bell swings
Kettle bell snatch
Kettle bell clean
Kettle bell clean and jerk
Kettle bell presses
Figure 8's
Windmills
Turkish get ups
Kettle bell front squats
Kettle bell goblet squats
One arm kettle bell over head squats
Kettle bell sit ups
Kettle bell overhead sit ups
Waiter's walk
Shoulder circles
Halo stretch
Around the world
Kettle bell straight leg dead lift
Kettle bell suitcase dead lift

Score/Time: N/A
Calories burned (focus & WOD): 454

It broke down as follows: grab a kettle bell and for 15 minutes perform whatever movements you like, for as many reps as you wanted. The key was to keep the bell moving at all times. If it hit the floor or was stationary for 10 seconds, the punishment was 20 burpees per infraction.

One guy, Chris, just did single arm kettle bell snatches for the entire time. Switching sides often, he just kept pluggin away. It was pretty sick/impressive. I took the opportunity to use the bell in as many different ways as I could think of. The list above is everything that I came up with.

Afterward, I felt totally loose. Every part of my body had been lightly worked, I felt completely relaxed and in alignment. It was awesome! And even though it was low impact and not that hard, fast or heavy, It was an awesome workout as well. I was dripping sweat by the end of it.

Super stoked for "12 days of CrossFit" tomorrow. It's all anybody in the gym is talking about. I'm ready to slay the white board. BOOYA!