May 26, 2013

Monday 05.27.13


Start your holiday off right with a Hero WOD alongside our friends at Tactical Athlete and Team RWB.  Bubble is on holiday hours so we will open at 0800 for a quick huddle and warmup, with a "3,2,1...GO" around 0815-0820. Hope to see you there..


With a single 2 pood kettlebell (see scaling guidance):

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post time to comments.

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Coach's Notes. 
Posting early to help spread the word and let you plan ahead for Monday.

This WOD is clearly going to tax your core and shoulders.  While not super technical, it is a whole lot of WORK.  A 2 pood (72 lb) KB is for the superhuman among us.  We will present a variety of options to scale in terms of load and structure to make this an inclusive workout.  Your goal should be to finish in about 30-40 mins, maintaining good form throughout.

Training Videos.
  • "Jeff Tincher and Arnie" - CFHQ vid.  A regionals athlete performs Arnie in 44:31, let that be your guide on the importance of scaling.
  • A few demo videos on the TGU, KB swing, and KB OHS.  Remember, in a collision between you  and the kettlebell...KB always wins.


Russ Ames said...

28 min and change.
TGUs scaled to 35 then 20#.
KBS at 44 #.
OHS scaled to 20 then 12 #

Andy said...

Solid showing today at 0800, thanks to all that made it out!

35:22 w/ 55# KB. Grip was gone by the last set of TGU, flirted with disaster on the last few returns to the ground. But, got it done. Tough one, worthy of a Hero.

Jared said...

Was up at Iowa State U visiting a great friend. We went to his local box, crossfit west Ames, and joined in a Memorial Day Murphy. My 14 yo son also did his first full Murph. Good times after the monsoon cleared out. I went as RXd 42.54, my son did 56.27.

scottnkelly9901 said...

IMCF Hohenfels:

21x turkish get-ups (35lb)
50x KB swings (35lb)
21x OHS (35lb)
50x KB swings (45lb)
21x OHS (35lb)
50x KB swings (55lb)
21x TGUs (35lb)
All with dumbbells

100x CFSPU
100x BW rows