Warm-up:
400m run followed by 10 minute double-under drill
50 single unders/10 push ups
40 single unders/8 push ups
30 single unders/6 push ups
20 single unders/4 push ups
10 single unders/ 2 push ups
Workout:
50 Kettlebell swings 1.5/1 pood
50 Double-unders
40 Kettlebell swings 1.5/1 pood
40 Double-unders
30 Kettlebell swings 1.5/1 pood
30 Double-unders
20 Kettlebell swings 1.5/1 pood
20 Double-unders
10 Kettlebell swings 1.5/1 pood
10 Double-unders
Buy out: 800m Run
Post time to chipper and 800m run to comments.
“Westside Barbell Speed Bench Day” with Louie Simmons, CrossFit Journal preview video [wmv] [mov]
“Mental Toughness” with Matt Hasselbeck – video [wmv] [mov]
Watched a great documentary over the weekend called Fat Head, wanted to let you all know about it! The second half of the film was the best as it did a great job of illustrating the insulin resistant battle that can go on in our bodies due to our diets (or lack there of). It may be like preaching to the choir for some but I always like seeing things like this for a reminder. I watched it on Netflix Instant Play. Enjoy!
Excellent documentary, the producer had an ax to grind counter punching “Super Size Me”. Kind of made the film smarmy. But, his research was spot on and the interview with Dr Eades is excellent. The cartoon explanation of insulin resistance/metabolic syndrome is the best explanation of this condition I’ve seen to date.
17:40 (13:30 + 4:10)
Great programming Jake, however lower back is feeling fantastic after yesterday. And by fantastic I mean sore as hell wrapped in the cloud of CrossFit goodness.
Like a Crossfit Pain Burrito? 🙂
Home Gym – like every Tuesday:
19:05 (14:43 + 4:22)
Broke down and had a little pitty party in the round of 30. Tough programming – I love it!
I feel you with the pity party, Larry. I broke down pretty much the whole way through. Double Unders are a struggle for me, I have no idea what my splits were and I had to start cutting my DU reps in half. Next time DU come up I am going to be more positive before I walk into the gym!
Hey Bryant….Nice RACK! Ha Ha
You knew it was coming. 🙂
14:53 (10:54 + 3:59)
This workout was very hard–came really close to meeting mr. pukie. Definitely a crossfit pain burrito.
Great time! Wish I could have been with the 0600 crew – needed the push.
10:02 + 4:59 (15:04 on the clock, took me a few seconds to write down my first time)
Great job Meghan! You looked strong as you raced by me on the run!
19:57 (16:01+3:56) scaled to half the reps on double unders.
All kb swings unroken but lots of trouble on the double unders.
Still in pain from Deadlifts 7×1 glad I missed today! Jake will we have Power Lifting tomorrow night?
Eric, there will be Powerlifting tomorrow night. It will be cancelled Friday night though.
One of the toughest WOD’s so far in the 3 weeks I’ve done Crossfit.
RX’ kettlebell swings / did single unders total time 21:49
14:21+3:47 (row) 18:08
thought i would do better at KB and worse at DU, and it was the total opposite…hmmmmm