Tabata - Clubbell Swipes

Tabata - Clubbell Swipes - 7 reps

20 seconds of Double Clubbell Swipes with the 15lb Clubbells, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. Count total lowest reps out of 8 cycles.
 
 I am still overly sore from my last week of training so I decided to use my clubbells as an active recovery. According to the inventor of the Clubbell, Scott Sonnon - "Soft tissue elasticity diminishes as we age and is primarily responsible for most injuries for athletes and the aging: which is why these apparently disparate groups are the Clubbell®’s largest advocates. Moving in three dimension washing the joint capsules with nutrition and lubrication, breaks up adhesions, smoothes off boney profiles (abating osteoarthritis), and distracts the bones (abating osteoporosis). Conventional weight-lifting equipment cannot do this. But the Clubbell®, with its protective outer coating and smooth profile, was specifically designed for swinging around the body".

Attched is a link discussing the benefits of Clubbell Training - Clubbell Training

 
 

Below is a Clubbell Swipe Tutorial

 



Clubbell & Bodyweight Training...

My training looked like this:

Double Swipes - 15lb clubbells - 50 reps
Hammer Swings - 15lb clubbell - 100 reps
One-handed Mills - 15lb clubbell - 100 reps
Gama Cast - 25lb clubbell - 100 reps
Dips - 50 reps
Toes to Bar - 50 reps

Kettlebells & Clubbells...

After Murph yesterday I wanted to keep my training on the short side

I did 3 rounds of:
10 Kettlebell Swings (53)
10 Hammer Throws (25)
10 Hammer Swings (25)
10 Push Ups
10 KB Deadlifts (106)

I finished with: 25 Knees to Elbows

Clubbell Training...

I am still dealing with arm pain from my pinched nerve and decided to do a short and light clubbell workout today.

My training looked like this:
Gama Cast - 15lb clubbell - 50 reps

Hammer Swings - 15lb clubbell - 50 reps

Hammer Throws - 15lb clubbell - 50 reps

Clubbell Training...

Clubbell Training...




After the last week of training @ CFNE my shoulders, back and forearms are wrecked. I did a very short and light clubbell workout today as an active recovery.

My training looked like this:

Gama Cast - 15lb clubbell - 100 reps

Hammer Swings - 15lb clubbell - 100 reps

Hammer Throws - 15lb clubbell - 100 reps

Clubbell Training...

After the last two days off and as I prepare for tomorrow's CFNE Team Throwdown I wanted to do a light and easy workout to get the blood flowing.

My training looked like this:
Gama Cast - 15lb clubbell - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
Figure 8/Hold - 15lb clubbell - 50 reps
Slingshot - 15lb clubbell - 50 reps

Continuous Squat Jump & Gorilla Pull Up, Close Push Ups & Clubbell Training...

I wanted to keep my training simple while getting a cardio workout and some core training as well so I started my training with the "Continuous Squat Jump & Gorilla Pull Up".
The exercise is done like this:

Find a pull up bar

Standing underneath the bar, squat down until your thighs are parallel to the the floor and jump to grasp the bar with a wider-than-shoulder-width grip

Immediately perform a pull up while simultaneously doing a knee raise, bringing your knees as high as possible toward your chest

Lower your body under control, drop to the floor, squat and repeat with no rest in between reps

Try to make the motion as smooth and fluid as possible by landing on the balls of our feet in addition to being a great strength and core exercise if done for reps with not stopping it is a great cardio exercise!

I did 5 sets of 10 reps today for 50 total reps.

The rest of my training looked like this:

Close Push Ups - 50 reps

Then I did: (All with the 25lb club
50 Arm Casts - 25 each side
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise)
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise)

Clubbell Training...

After the last week of training @ CFNE my shoulders, back and forearms are wrecked from all the pulls. I did a very short and light clubbell workout today as an active recovery.
My training looked like this:
Gama Cast - 25lb clubbell - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
One-handed Mills - 15lb clubbell - 50 reps
Shield Cast - 15lb clubbell - 50 reps

Kettlebell & Clubbell Training...

My training looked like this:
Kettlebell Chest Press- 32kg bells - 5 sets of 10 - 50 reps
Kettlebell Deadlift - 40kg bell - 5 sets of 10 - 50 reps

Then I did:

Gama Cast - 15lb clubbell - 50 reps
Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell - 50 reps
Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell - 50 reps

I finished with: Knees to Elbows - 25 reps

Clubbell Training...

I did some clubbell training today to mix it up after my CF and KB snatches this week.

My training looked like this:

‎25lb Clubbell:
50 Gama Cast
50 Hammer Swings
50 Hammer Throws

15lb Clubbell:
50 One-handed Mill
50 Swipes

Finish: 25 Knees-to-Elbows.

Clubbell Training...

After Monday'sWOD's @ CFNE my back and hamstrings are wrecked from all the pulls. I did a very short and light clubbell workout today as an active recovery.

My training looked like this:
Swipes - 15lb clubbells - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
One-handed Mills - 15lb clubbell - 50 reps

Clubbell Training & 40lb Xvest...

‎25lb Clubbell:

• 50 Gama Cast
• 50 Hammer Swings
• 50 Hammer Throws

40lb Vest:

• 25 Pull-Ups
• 25 Push-Ups

Finish:

• 25 Knees-to-Elbows.

Clubbell Training...

After the last two WOD's @ CFNE my shoulders, back and forearms are wrecked from all the pulls. I did a very short and light clubbell workout today as an active recovery.


My training looked like this:
Swipes - 15lb clubbells - 30 reps
Hammer Swings - 15lb clubbell - 30 reps
Hammer Throws - 15lb clubbell - 30 reps
One-handed Mills - 15lb clubbell - 30 reps
Shield Cast - 15lb clubbell - 30 reps

Clubbell Training...

My training looked like this:
Gama Cast - 25lb clubbell - 50 reps
Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps

I finished with: Overhead Kettlebell Swings - 24kg bell - 100 reps

Clubbell Training...

After about 2 hours sleep last night I aborted my plan to go to Crossfit New England and did a light clubbell training session instead. Insomnia sucks big time!

My training looked like this:

Double Swipes - 15lb clubbells - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
Shield Casts - 15lb clubbell - 50 reps

Double Kettlebell Complexes...

My training looked like this:

Four rounds of:
5 Double High Pulls
5 Double Snatches
5 Double See-Saw Presses
90 second rest in between rounds
I used a 16kg bell for all exercises

I finished with:
Gama Cast - 25lb clubbell - 50 reps
Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps

Clubbell Training...

I am hooked on the clubbell training lately. I find it fun and can really feel the stretch and power from the movements. All good.

I focused mainly on two-handed movements but finished with the crucifix to really smoke my shoulders.

My training looked like this:
Front Swing - 45lb clubbell - 50 reps
Clean to Order - 45lb clubbell - 50 reps
Gama Cast - 25lb clubbell - 50 reps
Two-handed Swipe - 25lb clubbell - 50 reps
Crucifix - 15lb clubbells - 50 reps

Clubbell Training...

After the last two days of hard training I decided to back off and use the light clubbells for more of an active recovery.

My training looked like this:


Shield Cast - 15lb clubbell - 100 reps
Gama Cast - 15lb clubbell - 100 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
One-handed Mills - 15lb clubbell - 50 reps
Swipes - 15lb clubbells - 50 reps

I finished with: Knees to Elbows - 25 reps

Clubbell "Anabolic Bruiser Conditioning" ...

I did some more two-handed clubbell exercises or "Anabolic Bruiser Conditioning". Today I used the 25lb clubbell and increased the volume. I find clubbell training a perfect compliment to my Crossfit & Kettlebell training.

My training looked like this:

Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps
Gama Cast - 25lb clubbell - 100 reps

I finished with: One-Arm Casts - 25lb clubbell - 50 reps

Clubbell "Anabolic Bruiser Conditioning"...

Anabolic Bruiser Conditioning consists of Two-Handed Clubbell exercises. That is two hands on one Clubbell. You may use which ever Clubbell you are capable of using. For anyone who has ever picked up a 45 pound Clubbell and attempted to do anything with it except put it back down on the floor you realize this workout is a commitment!

My training looked like this:
Front Swing - 45lb clubbell - 50 reps
Clean to Order - 45lb clubbell - 50 reps
Gama Cast - 45lb clubbell - 50 reps

I have attached a video for people not familiar with clubbell training to get an idea what it is like.