Jul 16, 2013

Wednesday 07.17.13

It could always be worse...

5 rounds for time of:
800m Run
30 Kettlebell swings (2/1.5 pood)
30 Pull-ups

Coach's Notes. (standard times of 0545, 0630, and 0800)
You know "Helen", right?  Maybe you've seen her a few times and the two of you have gotten comfortable with each other...good for you.  Now it's time you met her ugly sister, "Eva".

Pacing is key, you need to be steady and just grind this one out.  Have a plan for each exercise (9-8-7-6 works out nicely) and try to stick to it.  Take care of your hands!  Ripping callouses is not cool, it can mess with your ability to work for days.  Take the rough edges off tonight, and keep your hands dry with a little chalk.  Recommend bringing a towel as well.  I've never been a fan of taping, but to each their own.

Scaling -- try to keep the rep scheme, if you need to reduce volume cut rounds first.  For KBS, go lighter than Rx'd or sub Russian swings (just above parallel) for American (overhead).  For pullups, this is a great candidate for jumping pullups (check with a coach) or of course you can use bands. RECORD your scaling technique and results, so you can gauge progress on your next date with this sweetie.

Training Videos.
  • "WOD Demo: Eva" - LA Crossfit vid showing a variety of scaling techniques.  DON'T do kipping PU with a band though, that's just goofy.  
  • "KBS Movement Demo" - courtesy of CF Hampton Roads, shows proper form and common flaws.  


scottnkelly9901 said...

IMCF Hohenfels:


Lead-in: Nervous anticipation...


57:17 subbed 70lb DB for KB o/wise as Rx'd

Knew this would be a significant challenge for me from start; first time swinging more than 55lb DB since coming here.
Could have used some crowd push, but this was actually a "fun" WOD despite my slow time.

Allan Jackman said...

63:24 RX'D, definitely a Hero WOD feel to this. Hands are a bit torn. Nice to get a long and heavy WOD in.

Jake78 said...

Eva is always an angry lady.

Today focused on Strength

Back Squat
Bench Press
Power Clean

So after returning from leave, here is the reason for the poundage I'm using. I took my recent maxes, then just dropped them to 90% to accound for my lack of work during vacation. Then I took 85% of that 90 and started working on Monday.

For squats I'm really concentrating on using my hips to drive up out of the hole, as such they were tough even at 275.

Bench Press was little issue.

Power Cleans for the first 2 sets I couldn't rotate my fingers back into position from the top so I had to reset every rep. The final set I just kept the hook grip even in the rack and managed to do them touch and go as intended.


Ross said...


OK I hate EVA... Still can barely lift my arms.

Pretty sure I have never tackled her before.

I had to drop to 1.5 pood after second round, I was getting a bad cramp in my mid back/right side, it was muscular not spinal so I kept with the lighter weight and it seemed to stay tolerable, at 2 pood it was killing me. Attribute it to form. I think 2 pood was just pulling me over too much and I wasn't keeping my core tight. Frustrating because I have used the 2pood for a few workouts this spring and didn't have any issues. Oh well, you live and you learn, goal for next time. Back is finally loosened up after some rolling and a shower...

Pull-ups were good, thanks for the 9,8,7,6 idea used that on sets 3-5 and kept me moving at a good pace. I was able to keep my hands from tearing also so that is a positive for the day.

Runs were slow, first 400 on each round was barley a jog, but then was able to push the last 400 pretty decently on each round.

Total Time - 51:46

Andy said...

52:48 Rx. 5+ min slower than PR time, hard to explain. Crappy sleep and spent back/quads? Dunno.

Of all the girls, I fear this one most. Hands down. Ended up doing it solo, some overlap with Allan...lost track of how many times I tried to rationalize quitting or dropping KB weight. Test of mental toughness more than anything.

chris.m.rowe said...

IMCF Wiesbaden...

Wow, this sucked! Lots of substitutions/scaling. I was feeling really sorry for myself after not doing anything besides running for a month. Logged a 65:14.