Sep 14, 2009

TUESDAY 090915

For time:
10x9x8…3x2x1 reps of:
Pull-ups
Burpees
Kettlebell swings (55#/35#)

Post time to comments.

25 comments:

julie said...

14:53- scaled to blue band pull ups and had to use 20# KB because someone has our 35#.

side note: If you are like me and have flexible shoulders (former swimmer) and have had dislocation or sublux issues- I recommend getting with one of the guys who went to the cert this past weekend. Dave showed me a few exercises to incorporate into the warm-up with the KB to help strengthen the rotator cuff- I could feel the difference this morning.

jeffrey.paine said...

12:30 as Rxed.

RW said...
This comment has been removed by the author.
upty03 said...

10:28--as RX'ed

RW said...

8:55

Comment on kettle bell swings.... I have seen a lot of variation in the morning crew and with the crew from CrossFit Results on the kettle bell swing regarding where the swing finishes (ie. overhead or parallel to the ground or somewhere in between). So I went back to the CrossFit library to see what the official CrossFit kettle bell swing looks like. According to the demos THE CROSSFIT SWING FINISHES WITH ARMS LOCKED OUT OVERHEAD.

Any kettle bell cert participants what to add their expertise here?

Michael said...

10:25 as RX'd.

Chris, Meg, and Patrick Smith said...

Meg:
20#KB (YMCA's only other option was 55#!!)-focused on getting to the overhead position
Green Band
18:02
Sets 7 and 6 burpees significantly slowed me down--couldn't convince the body to start the exercise!

CK said...

To continue with my German Proficiency Badge saga....

Today was 100m sprint in less than 14 sec. Pretty tough time hack, but did it in 13.2, but was definately moving!

RW -- according to Jeff Martone (CF Kettlebell SME & great KB juggler extraordinaire....)

The Russian Swing (up to eye level) is the 'default' KB swing.

The American Swing (all the way up with arms locked out) is an advanced swing. This swing is VERY popular with CrossFitters because of the full range of motion benefits, addtl balance/stability requirements etc.

Based on this past weekend's cert, I'd interpret that when a WOD says "KB swing" it means Russian. If the athlete is a stud and wants 'more', then the American Swing or Power Swing is the next progression.

COL Monroe, Dave, or Dennis -- your thoughts?

Damon said...

First off, Chris is a slacker! 100m is his "workout of the day?!" He did a good job of hiding it in a 5 paragraph posting though! Just kidding.

As sick as it sounds, I actually liked this WOD.

as rx'd- 8:48

Good afternoon crowd. Everyone did great! Keep up the hard work.

D E M said...

17:41 - used band to assist with pull ups

Jeff said...

11:49 as Rxed
Good all around work out.

Smitty said...

14:45 as Rx'd (with pullup band support)

Max said...

The bottomline on the KB swing is:

As Rx'd is the american swing. If you need to scale it to a Russian swing, then roger that. If you decide to use a power swing, where you force the KB back down, that's okay too, you are going to get a different effect.

As Rx'd = American swing.
Scaled = Russian

BOTH build your work capacity.

Phil B said...

As Rx'd: 8:38. I guess I'm a slacker b/c I did a hybrid between the Russian and American version. shame on me and no excuse sir.

Gary said...

13:48.
I hate burpees.
The burpee is a great example of onomatopoeia.

Brian said...

12:44 w/ Russian swing

Nick said...

17:30 as RX'd

Jason said...

18:20 using American swing.

B_A said...

21:51, hurting on p/u, scaled to jumping p/u on 5's...also didn't remember doing all of the 3's so did two 2's

J. Bell said...

As Rx'ed: 8:41. Good workout. I, like Phil, am ashamed of doing a hybrid KB swings. I will try harder next time.

pd said...

As rx'd 11:51.

monroe said...

RW, three things WRT Russian vs. American:
1. American is a greater range of motion requiring more power in the hip drive.
2. CF= constantly varied funtional movement at high intensity. Try both and stay fresh.
3. Scale to your needs & ability. You are only competing with yourself.

Russ said...

As Rx'd, 11:32. nothing like a 3-week break.

Max said...

13:14 as RX'd

Did this one 15 min after 100 DUs

craigrr said...

13:53 as Rx'd