Saturday CFW hosted Will Kuenzel again.  We routinely have Will, and other sport specific coaches, present seminars at CFW to better both our members’ and our instructors’ fitness education.  The knowledge gained from Will only bolsters our program and its benefits.  Thanks to Will for another great class.

Will works with Logan to correct his deadlift set up and pull.

Will’s seminar is more than a lifting seminar.  Two hours of the seminar are dedicated to mobility and flexibility.

4 Rounds for time…
3 Deadlift (275/185)
6 Push Press (135/95)
9 Box Jumps (24″)
12 Pull-ups

2 x 250 m Row (Sprint) – 1 minute recovery between efforts.

Hang Snatch  – Work up to a heavy single. Rest the minimal time it takes to repeat the the lift.
Hang Clean  – Work up to a heavy single. Rest the minimal time it takes to repeat the the lift.

Heaving Snatch Balance – Work up to 90% of Snatch
Front Squat – 3 x 8
2 rounds of CF MetCon

*This workout is intended to be an AM/PM Split.  The Snatch and Clean in the AM.  Remainder in PM.

12 thoughts on “Will Kuenzel’s Strength Seminar

  1. Brock Wilson says:

    I am IN for the March Madness! ( I’m going to be pissed if I get a first round draw of 1rm squat snatch vs Josh and drive back to CB at 9:03 am, but Oh Well….)

  2. Shawn K says:

    Agree Brock. I’d be in favor of a double elimination tourney to ensure Josh doesn’t cruise through any 1RM rounds. I’m also in favor of simply kicking Him in the knees…. either way will work.

  3. Albert says:

    I thought about doing this but, I would just be like playing a bye week for anyone that is lucky enough to draw my name. 😀

  4. t. says:

    You know Joe, it’s just like some little kid to interfere with your workout routine. New borns have no respect their parents’ fun times.

    You bring them into this world… you’d think that would be enough. But no, then they want you to feed them and bath them. It takes the little things 20 some years to get out the house and be responsible for their own. How about some personal accountability? Jeesh!

    Ha. We all wish you guys the best Bro. Hank is going to be a Monster!

  5. No GOOD says:

    I want to give a huge thank you to Will Kuenzel for an amazing seminar this weekend. For our CFW members who have attended in the past you know what I am talking about. For those that have not yet attend you are missing out!!!! You all should hit Tony up to get him back here. We had 14 CFW members in the seminar, Will said he can handle up to 18. His delivery of instruction was was smooth and constant. The MOBILITY portion of the seminar was not expected and incredible. I actually thought I had great flexibility because I can squat to depth, after this weekend I had an eye opener. His course will benefit ALL of us. Also the fact that WIll offers us the course to CFW at such a discounted rate I actually felt bad not paying full price. Providing I am home I will attend the next time we host Will at CFW.

  6. Kelly says:

    I agree….the seminar this weekend was great. The mobility / flexibility portion was an eyeopener. I tended to ‘skip out’ on that aspect in the past, but I can definitely see how I have been limiting myself. Will was an awesome instructor, and I will absolutely sign up again for his next visit here!! Thanks for the opportunity

    And Joe…..this is just the beginning! 🙂

  7. Chris S. says:

    Gluten is the devil, and the medical establishment may be waking up to it:

    Gluten Causes Gastrointestinal Symptoms in Subjects Without Celiac Disease: A Double-Blind Randomized Placebo-Controlled Trial

    BTW, Will is the man. I got more out of that seminar than any other I’ve been to. It was also 10X cheaper than what you would have seen from CFHQ. Let’s have him back in the Fall!

  8. Andrew says:

    Glad everyone enjoyed Will’s seminar. He pops onto the website from time to time, but I’ll make sure I pass on the comments to him. I’ll work on setting something up 3 or so months down the line. We just need to make sure we have enough people sign up so it’s worthwhile for him to make the ride up from Chucktown. He’s willing to do it at such an affordable price that I hate for us to have a small number of attendees.

  9. Will Kuenzel says:

    LOL, I definitely lurk on the site. By far the best Crossfit I’ve encountered with wonderful info and support. I hope all that go to CFW know how lucky they are.

    I did want to say thanks again for letting me come up and instruct. Thanks again to all those that came out. It was a great group that I was happy to be in front of. I’m glad so many people got something out of it. The flexibility stuff especially. I know I said it plenty of times, but if you can’t go through the range of motion properly, then it doesn’t matter how much technique work you do, it’ll never be right. Please pass on what you learned and hopefully I’ll see some of you again in a couple months!

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