Aug 7, 2013

Thursday 08.08.13

3 RFT of:
AM Results

30 kettlebell swings (53/35)
30 double unders (3:1 singles)

Post time to comments and whiteboard.

Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to 3..2...1...Go at these times)

Again, our jump rope collection has been decimated so bring in your own rope and one to share if you have extras.

In the past we have been able to put together a group order and earn a discount on RX jump ropes.  If you are interested in getting a discounted RX jump rope then post to the comments for today and we'll see what kind of interest there is.  If anyone has recently uncovered a good deal on ropes then please pass the word.

90 is a large number of KBS.  The movement closely approximates the start of a low bar back squat as you bring the KB down from the top; since you wouldn't do 90 back squats in a casual manner don't perform KBS casually either.  Keep your shins vertical, your shoulders externally rotated, your back straight with neutral head and neck.

Training Videos.
  • Here is a CF Journal video on the KB swing with Mr Kettlebell, Jeff Martone.
    • It requires a CF Journal subscription, which is FREE, so sign up for one and get to watching.  The CFJ may be the best resource out there for info on all facets of functional fitness and did I mention its FREE?


Russ Ames said...

Adidas powerlift trainers came in today. Pumped! Might nit help me catch andy and charles in a year, but It beats sock feet!

Nice PR YESTERDAY jake(caps lock,opps). C&j 220 is insane.


I ordered a jump rope from rogue fitness online and it arrived in 5 days. The website will tell you how to size the rope ( will be cut for you) and which weight to select ( related to your proficiency).

It's 40 bucks with shipping... Totally worth it.

augreport said... is an Industry Leader in Healthy Brain Workout, Fitness Program, Neurofeedback for ADHD, Brain Exercises, Neurocare, PTSD Disorder and Biofeedback Systems.

Noah said...

Welcome to the blog 'augreport'. Glad to hear you are an industry leader in biofeedback systems. But I also suspect you are a robot. What's your Fran time?

Russ Ames said...

6:20 at 44# and single-unders.


5-5-5 BS 225
5-5-5 BP 185
5 DL 295-295-275-275-275

Should have rested longer, but pressed for time...first day of school!

Ross said...


Nothing fancy today simple warm-up, then some bar MU work.

WOD time -4:40, w/ 55 lb DB KBS had me sucking for air today they felt slow and exhausting.

Jacob Heppner said...

Sister: 6.54 (90x singles every round)
Me: 3.32

Noah said...

5:31 Rx'd.

Jacob, I need you to also prove you are not a robot. Either that or you need to show me how you figured out to do DUs and KBS simultaneously. Nice time, bro.

Jake78 said...

I was tired this morning!!!

Iron said otherwise though...

That puts me approximately at 420 for a max. Big difference between 330 and 420 though. We'll see next week.

That took it out of me though, I'll have to do the WOD this afternoon.


Andy said...

5:55 Rx. Got weak on KBS in rounds 2/3. If Jacob's a robot, that would kind of explain a lot.

Followed with some deficit HSPU and DL 5x3 at 315.

TEAM WOD AT THE TRACK TMRW! 0600 start, details in the WOD post.

Mary said...

4:54 Rx. Oh, my. DU's were spastic after the KB. Swings unbroken, that was a good midline challenge.

monroe said...

Hah! SIgned on with my wifes account. Guess that makes me a Mary. Better than a Nancy, I guess.

Dan R. said...

4:33. KBS got sloppy in third round.

scottnkelly9901 said...

IMCF Hohenfels: (Completed 10 Aug 13)

Press (1RM ~145)
10x10 @ 85lb (few reps became push press toward the end)

6:17 w/ 55lb DB


scottnkelly9901 said...

Interesting - two WODs this week with the same score...