Jan 20, 2010

THURSDAY 100121

Skills/Drills
Handstands 4 x 60 seconds
Use the wall as needed, use open space if available, and want the challenge
then...
Kettlebell 200 (55#/35#)
40 American KB swings (overhead - between eyes and frontal plane)
40 KB squats (a cauldron squat, where KB is held with both hands at chest)
20 one-armed swings (left)
20 one-armed swings (right)
40 power swings (use controlled force on down portion of KBS)
40 Russian KB swings (eye level)

Post total time for comment.
Compare to 091006

16 comments:

Brian said...

Scaled to 35#: 9:45

jeffrey.paine said...

Held 3 handstands for 60s after working some balance on the open floor. Then did the 4th one in 2 30s sets.

METCON: 12:22 as Rxed.

J. O'B said...

11:59

Previously 17:19 (6OCT09) w/ single arm swings @ 35#

RW said...

Skill:
Worked handstands on the open floor. Longest was 30s and then 20s. Then held 1 handstand against the wall for 60s.

METCON: 8:37 rxd

Cool down: worked turkish getups. 10 each side at 35lbs.

Phil B said...

tried to work the handstands without wall support, and it was humbling. got some good advice from ryan that helped maintain stability, but still couldn't hold for any longer than 6-7 seconds.

metcon:
9:27 (1 min improvement over last time).

another motivating episode with the morning crew!

Nick said...

skill...actually got a hs on the wall..worked on forward rolls..big improvement getting thru the mental block
metcon 12:18 did as rxed..4 min improvement..and did all w 55 this time

C.L. said...

MetCon = 12:37 as rx'd

Planning on working handstands this afternoon after CF Endurance.

upty03 said...

Held 4 hand stands for 45-50 seconds...had to get some rest in there. Tried getting away from the wall a little...VERY little.

11:08 metcon (caldron squats were very difficult)

Cooldown: played 3-on-3 hoops afterward and rained jumpers on some folks.

craigrr said...

METCON = 10:03 as Rx'd

Cool down: worked turkish getups. 10 each side at 35lbs.

Michael said...

Hand Stands- tried a few unsupported, but was unsuccessful, so scaled as follows:
- on wall
- broken into 30 sec increments after the 1st one

METCON:
9:50 (30 sec improvement over Oct)

John McGrady said...

13:03 w/ 35# KB on the single arm swings. I lost some time on the cauldron squats just trying to figure out how to hold it.

C.L. said...

Did Tabata CF Endurance WOD :30 on / :20 off at 12 degree incline at 7:30 pace (.55 miles total) - kicked my butt

Wayne L said...

10:36

Previously 13:34 (6 Oct)

scaled one-arm to 35#

Wayne L said...

10:36

Previously 13:34 (6 Oct)

scaled one-arm to 35#

Gary said...

Worked on handstands, but still can't quite balance.
KBs as rx'd: 9:45

Nick said...

did the cfe 5,4,3,2,1 5 min on 5 min off and so on. used the c2 rower..1275, 1075, 786, 556, 300 m respectively... i agree with cl ... im whammed