A Taste of KB Sport

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A Taste of KB Sport

QIC: Van Gogh

Date: 12/2/2020

PAX: Zuckerburg, Winklevoss, Airbag, Poncho, Organ Grinder, Closer, BAM, Lace, Balco, Bluto, Toe Tag, Singing Cowboy, Data, HOG (WB), Manscape (WD), Van Gogh (QIC)


YHC has been taking a KB sport class with my 9 year old daughter the past few months, and it’s really changed how I view KBs. The KB Sport approach is really more aerobic than anaerobic, with long cycles of the same exercises over and over… tough moves like long cycle, snatch, jerk over and over are a real gas burner, with high heart rates and lots of (good) pain. My 2.1 has been getting the hang of it, and it’s also been a great bonding experience… so I wanted to bring that KB sport to BnW. Admittedly, it’s not a great idea to have the PAX do some of these moves for 12 minutes off/on at standard weight simply because form is 100% vital, and it took YHC a good bit to get form down right on these moves at normal weight. So just a taste was brought, with moves that built upon one another, simulating the prolonged work of KB Sport. To add to the aerobic affect, a nice long run uphill was added. 

 

Warm-o-rama (with Mission Statement and 5 Core Principles intermixed)

  • SSH x 12 IC
  • Copperhead Squat x 12 IC
  • Abe Vigoda x 12 IC
  • Shoulderama
  • IST x 12 IC

 

The Thang

  • Groups A and B
  • Group does exercise for time (rotate arms as necessary), other group runs up Old Pfafftown to the end of Sugar Maple and back, abs with remaining time. 
  • Exercise Cycle 1 – 2 min each
    • KB Curl
    • KB Goblet Squat
    • KB Goblet Squat Curl
      • Hold squat low and curl at bottom
    • AB: American Hammer
  • Exercise Cycle 2 – 2 min each
    • KB Swings
      • Using hips is key
    • KB Jerk
      • Like a military press using legs and hips, to push up from the rack
    • KB Long Cycle
      • Kb Swing, Rack, Clean, Jerk, Rack
    • AB: Sit-up Press
  • Exercise Cycle 3 – 2 min each
    • Tate Press
      • Bench Press, with grip on side of handle, thumbs pointing down
    • Tricep Extension
      • Behind head
    • Tate Extension
    • AB: Pulse

Mary 

  • None

 

CoT

  • Prayers for Spams dad
  • Prayers for Singing Cowboys Mom
  • Prayers for Data’s work team
  • YHC took us out

 

NMM

  • Thanks to Zuckerburg for being the Group B substi-Q. Simply because he was near YHC (and a HIM), he fell into the roll of calling the exercise every 2 minutes for his group based on a quick explanation of things from YHC before I ran off.
  • With more than 10 PAX posting, the split group was an effort to enforce some social distancing on the run and thin the herd. It added some confusion at first, but YHC felt it was important to incorporate. 
  • YHC breathed a sigh of relief when all of Group A successfully returned from the run.
  • The run time varied from 3:30 to 4:30, with PAX averaging the AB move for about 2 minutes, which worked out perfect with the overarching timing of the workout today.
  • Music playlist received some kudos from Wink, so you know it was good! All music was discussed and mentioned on Slack in the Random channel thanks to a top 5 discussion brought up by Hooker. Playlist linked here: https://music.apple.com/us/playlist/f3-bnw-12-02-20/pl.u-8aAVZ6jH7azVRP
  • HOG posted to BnW for the first time, thanks for travelling north with me, brother!
  • Great to see ToeTag, who just had to roll out of bed to post. He used my 2.1s weight from class for a few things. He also requested some lessons on form, which YHC would be happy to go over with PAX if folks are interested!
  • Lace destroyed the run, great to see him pushing outside of a CSAUP event as well!
  • Data was sure to voice his dislike of the hill, YHC agreed it was not fun.
  • Manscape is a beast, who I aspire to be like when I grow up! #RESPECTRESPECT
  • Lots of PAX present that YHC doesn’t see too often anymore, gotta get up North more often, I guess! 
  • Organ Grinder has been showing up strong lately, glad he is back and sticking with it and getting stronger!
  • Airbag is probably the newest PAX in attendance, also glad to see he is sticking with it and getting stronger as well!
  • No Cobra 🙁 Can someone tell him about Slack for YHC since he got off of Twitter?
  • Singing Cowboy, Toe Tag, and a few other PAX rucked ahead of time, TClaps!!
  • No Tigger, but at least he told YHC he’d be out.

 

Despite the cold weather, more than twice as many PAX posted over YHC’s previous Q, I appreciate the love, men! Hope to see you all again real soon. Thanks for the keys, Singing Cowboy, I left them on top of the hill !


VG