Tuesday, July 22, 2008

July 23 - WOD

Slacker - Sam Thompson's Kettlebell Swing!
Warm-up:
10 Push ups
10 Air Squats
10 Pull ups
(4 rounds)

WOD:
100 KB Swings for time
(M=24k, w=16k)
  • If your form sucks...have the discipline to drop down in poundage
  • When/If you get tired...please, please 'set' your KB down lightly. We love our equipment and want it to last forever.





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13 comments:

  1. AnonymousJuly 23, 2008 at 7:43 AM

    6:30 am class is the way to go without the heat! Great workout...no speed demon for me this time, but glad to have completed the 24k KB weight x 100 in 7:23 without need for downsizing. Ken

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  2. TaylorJuly 23, 2008 at 11:17 AM

    Cool WOD to do. 5:06 with 24K KB.

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  3. joe waldropJuly 23, 2008 at 12:47 PM

    6:07 with 24 kg kb

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  4. Leigh AnnJuly 23, 2008 at 2:40 PM

    6:08 with 16kg. Thanks Michelle for doing this with me.

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  5. kate wJuly 23, 2008 at 4:57 PM

    4:18 with 16k. apparently i should have used more weight. next time doug, i promise. :)

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  6. CDJuly 23, 2008 at 5:37 PM

    twenty four kilogram kettlebell swung one hundred times in four minutes thirty-two seconds

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  7. katybugJuly 23, 2008 at 6:18 PM

    Just returned from a long vacation from crossfit and healthy food so I was very careful to ease back into this one. 100kb's with 12kg: 4:27

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  8. Coach TannerJuly 23, 2008 at 7:17 PM

    4:50ish with 16kg. Glad to have everyone easing back in from vacation. Will be strong crowds when school is back in session.

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  9. alisaJuly 24, 2008 at 5:49 AM

    6:42 with 12kg KB. 100, whew.

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  10. PappyJuly 24, 2008 at 8:36 AM

    Felt this one all day. Time: 5:36
    Bob

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  11. BillyJuly 24, 2008 at 10:04 AM

    7:21 with 24kg.. All 100!!!

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  12. ChrisJuly 24, 2008 at 11:17 AM

    Sore already, tomorrow will be bad.
    Great fast workout.

    24kg - 4:37

    Chris H.

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  13. Coach LaneJuly 25, 2008 at 10:42 AM

    Thank you all for letting me rant and rave about intensity vs. duration (time). I would hate to see any of you working so, so, hard to have it all thrown away by NOT varing Intensity, Frequency, Duration, and Mode of Activity. I saw a HUGE inprovement in technique today. Remember...on your swings...if you can't see the wall right in front of you, your chest isn't up. This is a hip and leg movement...

    I know the last 20-30 were tough, but I appreciate all of you powering through the WOD. Great job. Personally, after the WOD, my traps and inner thighs (???) were are killing me.

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