1-arm swings – Wed 9.20.17

 In W.O.D.

Once you begin performing the 1-arm swing, then the issue of what to do with the free hand arises. There are a few options.  The first two are the ones I prefer:

Acceptable:

  • Tap the handle
  • Mimic
  • Guard
  • To the side

Unacceptable:

  • Excessive swing
  • Hand on the thigh

Strength:  Floor Press 5-5-5-5-5

Conditioning:  For time:
– 30-25-20-15-10: 1-arm KB Swings (Performance: more than 53/35#, Fitness: 53/35#, Health: AHAP)
– 10-15-20-15-30: Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: AHAP)
– 25 yard Bear Crawl

*KB Swings, alternate arms as needed/desired.  Bear Crawl after each set (i.e: 30 KB Swing, 10 Box Jump, Bear Crawl)


We’ve been practicing and testing the Oly lifts this past week.

All of our coaches train in the Oly lifts for various reasons; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!  If you are interested in learning more about Olympic-style Weightlifting, then speak to a coach or email Phil at [email protected]


Saturday, September 30th will be the Dixon Scottish Highland Games and Gathering at the Dixon Mayfair.  Come on out to watch Coach Buck, Mikaela, and the rest of the Iron Thistle Highlanders throw in the Games!


For September, Sweat Angels is partnering with Rescue Bank. Rescue Bank provides food to rescue organizations so that they can focus on finding homes for each pet! Every check-in will help provide 4 bowls of food to a shelter animal. #care4animals

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