Sep 8, 2009

WEDNESDAY 090909

Helen

Three rounds for time of:
Run 400 meters
21 Kettlebell swings (55#/35#)
12 Pull-ups

Click here for demo.

Compare to 090518.

Post time to comments.

23 comments:

Iron Major CrossFit Coordinator said...

I'll be down at the track around 1515-1530 with my 35# and 55# KB if anyone is looking to do this one in the afternoon.

Sean said...

Anyone going to the track at 0530 with KBs?

julie said...

14.18 scaled the pull-ups with blue band. It was nice for the rain to distract me from how sore my legs were this morning...

upty03 said...

As RX'ed--9:55 (pr)

jeffrey.paine said...

As Rxed - 12:01. Pullups killed me.

RW said...

9:04

at Gruber gym

CK said...

To keep my doc happy, i scaled the run to a 400m row....not so sure if that's a scale or upgrade...

10:14.

Damon & I should be at Gruber tomorrow around 1300hrs again if anyone is interested

Wayne L said...

13:10

scaled KB to 35# halfway thru 2nd rep.
scaled p/u with green band after 4 individual on each rep.

Dave, thanks for letting us borrow the KB, just let me know where/when you want to get it back.

Chris, Meg, and Patrick Smith said...

Meg:
13:27 used 20# KB, green band, and rowing machine. First time doing KB swings and row, so I was happy. Second guessing my assumption I couldn't do 35# KB. Would have taken longer but...

Smitty said...

12:45 with one pood. Oh, and Damon made me run too far.

Damon said...

Did this one at Gruber Gym.

as rx'd: 9:06

I am not convinced that the route was 400m...felt like at least 500m. I ran from the side of the gym to the light and back. I'll use the Garmin next time to check that one.

Brian said...

11:46 as Rx'd. Last time used lighter KB. Still not getting 1 pood overhead.

B_A said...

21:25

400m row / jumping pullups
felt delta b/w good/bad form on KB

Max said...

9:44 as Rx'd

Good crowd at the track in the afternoon!

monroe said...

13:16 as rx. American swings, run was to the light on Grant & back. All unbroken except 2nd set of pull ups, 8/4. Lost focus. One of my favorite workouts!

J. Bell said...

Good workout. Good crowd at the gym. Time = 9 minutes flat. Did a 400 m row instead of the run. All else as Rx'ed.

Phil B said...

Sub'd 400m row for the run. o/w as rx'd. 8:38

Great crew this afternoon!

pd said...

As rx'd from Gruber gym. 14:00.

Heather said...

400 Meter Row
20# KB
Green Band PU
13:15

Nick said...

Time 13.57.
1 round as RX'ed
2 round 11 KB@55 10@35
3rdrd all KB at 35#

Just used the track out by the football field in front of the gym. Next time, I will go to the track.. easier to pace.

Sean said...

As Rx except half of 2nd PU set and 3rd PU set w/ blue band. 11:57. Felt good for first time. Still working KB swing form. On line videos helped.

Neil said...

Subbed 500m row for the run.
19:20.

Lower back feels like a rock after the DL's yesterday and the kettlebells today. Whose got the motrin....?

Brian said...

Increased work capacity:
I looked back at my last effort for this WOD in May- I had described 35# as too much, and all of my pullups required using a green or blue band. This time, although a little sloppy, and I did not get KB overhead, I was able to do as Rx'd, and with the same time as the scaled version.

I hope this encourages continued posting, but more importantly, continuation with the program.