Fractional Kettlebell Plates.

 Rogue makes a add -on plate for Kettlebells and Dumbbells.  The range is .05lb to 1.5 lb.

This solves issue of the in between weights.  A discrepancy amongst kettlebell and dumbbells.

Even though you can get in between Dumbbells from certain companies.  Example,  They

make a 17.5lb hex dumbbell that fills the gap from 15-20lb.  Several companies also

make a 22.5 hex dumbbell.  I have included a few pictures of the fractional rubber

kettlebell, dumbbell plates.  These sell out extremely fast.

30 Days of the Devil Press

Doing this goal after the Kettlebell Swing goal. Look for it in  MAY...

This was a goal in 2019.. going to REHASH the GOAL for 2020, will begin on 12-30-2021, just to get

a head start on the Challenge, along with Scott McDermott Canadian Trainer out of CANADA.

Here we go...

2019 Post.

The burpee challenge. 30 Days of 50 burpees. Then an idea sparked why not 30 days of Devil Press's. The Devil press includes a burpee with the movement of the snatch.  I would utilize Dumbbells for the snatch movement.  Crossfit RX is 50lb dumbbells for males.  At this point I can't do 50lb dumbbells for snatch movement. So, therefore I am using 25lb dumbbells and will
work my way up.  The Milo theory.

Day One: 80 Devil Press and 20 Regular chest to ground burpees.  Crossfit way.
Total count 100.

(photo courtesy internet.)

Days 3-4 have included doing a combo of devil press with Rx Burpees all totaling 100 per day.

Did get up to using 30lb dummbells for a few sets of Devil presses.

Win in the Dark, Crossfit.

Win in the Dark is a book by  Joshua Medcalf.  It is a very fine motivational book, but one of the main principles is that you do the work.  You do the work alone, don't post it. Surprise your competitors.  Most recently on  Mark Bell podcast, (I have inserted the youtube).. Chris Hinshaw is being interviewed.  First lets address who is Chris Hinshaw.  Chris Hinshaw is an Endurance, Aerobic coach for alot of the Crossfit community.  He has been around a number of years.  He has coached the endurance aspect to crossfitters and crossfit communities.  But, this is the part you may not know.  He finished 2nd at HAWAII IRONMAN WORLD CHAMPIONSHIPS back in the day as  Pro Triathlete.  Plus he had several high finishes and even Won Ironman Brazil as a pro.

    Mark Bell is interviewing Chris Hinshaw about Rich Froning.  There is a little clip in the interview where Chris mentions that Rich Froning was just working out on his own doing the workouts.  No social media, no posting, just working out.  WINNING in the DARK.  It was the year, Rich Froning won every event in the final of the 2014 Crossfit games.  He was doing an insane 1000 GHB's per week.  Holy Smoke.

If  your an athlete who wants to win the CROSSFIT games. Don't post your workouts on Social media.  BE the dark horse at the games or in the regionals.  Win in the Dark.  You want to be the champion work on your transitions between exercises.  Most top crossfitters are too slow in transitioning from one exercise to the other.

 

Day 55 of the KETTLEBELL SWINGS for 100 days

 Day 55 of the KETTLEBELL SWINGS.  Highest weight reached 53lbs.

100 minimum regular American style swings. Also complementing with the Mark Wildman side swings

go to his youtube, check out this form.  Be careful use light weight, its a great supplement for swimmers.

Even did KB swings before one of our open water triathlete swims.  Also supplementing with ROGUE ECHO BIKE.  Picture inset is Samantha Brigss, Crossfit Champion on the ROGUE ECHO BIKE.

Kettlebell with LAKE in the background.

Total Kettlebell Swing count is now past 5500..

100 Kettlebell Swings in 100 days as we follow IRON COWBOY.

 1st of March, James Lawrence aka the Iron Cowboy starts his 100 x 140.6 Journey. So, he put

on his Website a Challenge 100.  Do one activity for 100 days.  Do each day, no days of rest.

Along with some other local athletes and one accountable coach, who will check our progress.

DAY 17-  Right now I sit at over 1700 Kettlebell swings.  Using various swings, the most common Crossfit or normal kettlebell swing.  Along with straight arm swings, the mark wildman side swing and other complex movements. Building up in weight poundage every week.  MILO effect, based off the GREEK tale of MILO.