Monday 8.16.10


This is Buddy Lee, an Olympic wrestler and jump rope expert. Check out his website at this link for more on skipping rope.


SWOD: Front Squat 1-1-1-1-1-1-1

Metcon: Perform 4 rounds of:
10 KB Swings - As heavy as possible
15 Knees to Elbows
20 Double Unders

For the strength today, get used to being uncomfortable. The front squat puts you in a precarious position, but done correctly will improve your flexibility (especially in your wrists and shoulders) and will provide you a more solid base when going into the "hole" during Cleans. Going heavier than what you Clean will also improve your confidence to push the weight higher when we perform heavy Olympic Lifts.....perhaps later in the week (hint, hint).

For the metcon, try to go as heavy as possible on the Kettlebell Swings. It's first come, first serve on the heavy KBs (remember we have 40 lbs DBs too if needed). For the Knees to Elbows, try to go for accuracy of movements, only counting those reps that your knees actually touch you elbows. If you are still working on them then push them a little bit closer. Don't get content with completing the exercises the same way you did last time. And finally, get those double unders! If you truly can't, that is alright, but it's 4 singles unders to every 1 double (20 d/u= 80 s/u).

Post weights and times to comments.

32 comments:

  1. SWOD: Front Squat 1 RM 150 lb

    Metcon: 4 rounds in 12:59
    10 KB Swings - 44 lbs15 Knees to Elbows
    20 Double Unders

    ReplyDelete
  2. SWOD: Front Squat 1RM 125lb

    Metcon: 4 rounds in 11:15
    10 KB Swings - 35 lbs
    15 Knees to Elbows
    20 Double Unders

    ReplyDelete
  3. SWOD: Front Squat 1RM 155lb

    Metcon: 4 rounds in 14:51
    10 KB Swings - 35 lbs
    15 Knees to Elbows
    20 Double Unders

    ReplyDelete
  4. SWOD: Front Squat 1RM 75lb

    Metcon: 4 rounds in 16:23
    10 KB Swings - 26 lbs
    15 Knees to Elbows
    20 Double Unders

    ReplyDelete
  5. 155lbs Front squat, MGT CON 13:53 35 lbs KB

    ReplyDelete
  6. SWOD: Front Squat 1 RM 155 lb

    Metcon: 4 rounds in 13:06
    10 KB Swings - 44 lbs
    15 Knees Highs
    80 Jump Rope

    ReplyDelete
  7. Front Squat - 205 - FAILED AT 215
    MetCon - 10:55 with a 60lb KB

    OOOOOPPS...I did 40 singles every round

    ReplyDelete
  8. SWOD: Power Clean to Front Squat 3x3, 3x3, 3x3, 3x3, 3x3, 3x3. Up to 245#.
    Rack Jerks 1, 1, 1, 1, 1, 1, 1. Up to 295#

    DWOD:6 rounds of:
    10 KB Swings - 62#
    15 Toes to Bar
    20 Double Unders

    Time: 15:37

    ReplyDelete
  9. SWOD: Power Clean to Front Squat 3x3, 3x3, 3x3, 3x3, 3x3, 3x3. Worked up from 135 to 195. Then got 205 3x on cleans but not front squats.
    Rack Jerks 1, 1, 1, 1, 1, 1, 1. Up to 185#. missed at 205

    DWOD:6 rounds of:
    10 KB Swings - 62#
    15 Toes to Bar
    20 Double Unders

    Time: 18:53

    ReplyDelete
  10. Swod: Front squat 125 (PR)
    Metcon: 11:30 35lb KB/80 single unders.
    Should have tried 44lb KB.

    ReplyDelete
  11. Front squat 135Lb. x1 115 x6
    MetCon: with 35lb kb, singles with occasional double unders, time 13:20

    ReplyDelete
  12. Front Squats 1-1-1-1-1-1-1
    115, 135, 165, 165, 165, 165, 165

    METCON: 4 ROUNDS OF
    10 KB SWINGS 44LB
    15 KNEE TO ELBOW
    20 DOUBLE UNDER (80 REGULA)
    12:10

    ReplyDelete
  13. SWOD: Front Squat 255#
    METCON: 4r for time 10 KBS,15 K2E,20 D.U's
    13:15

    ReplyDelete
  14. Front squats 115 max


    4 rounds of

    10 KB @ 16lbs.
    15 knees to elbows
    80 singles

    ReplyDelete
  15. I used to think Brad was tying to "Kill" me, but the brothers have been talking, today Craig said, "I know you have been off, but instead of doing two single unders for each double under, I want you to do four for each". What about the "Senior" workout???

    SWOD: Front Squat 7 rounds 1 RM 95 lb

    Metcon:
    10 KB Swings - 44 lbs/Rd.
    10 Knees to Elbows/Rd.
    80 Single Unders/Rd.

    4 rounds in 14:57

    ReplyDelete
  16. Front squats of 195#

    Metcon:
    10 kbs of 62#
    15 knee to elbows
    20 double unders

    Rx at 17:06

    ReplyDelete
  17. SWOD: Power Clean to Front Squat 3x3, 3x3, 3x3, 3x3, 3x3, 3x3, 135, 145,155,165, 165(didn't complete front squats), 135

    Didn't have time for rack jerks

    DWOD:6 rounds of: 15:52
    10 KB Swings - 53#
    15 Toes to Bar
    20 Double Unders

    ReplyDelete
  18. I want to apologize to the 930a crew today for my "timer" mishap. Your times are a guesstimate today but your effort and intensity was absolutely 110%. Nice job Chris on getting a PR on Front Squat at 225lb.

    .

    ReplyDelete
  19. SWOD: Power Clean to Front Squat 3x3, 3x3, 3x3, 3x3, 3x3, 3x3. Up to 155#.
    Rack Jerks 1, 1, 1, 1, 1, 1, 1. Up to 105#

    DWOD:6 rounds of:
    10 KB Swings - 44#
    15 Toes to Bar
    20 Double Unders

    Time: 20:19

    ReplyDelete
  20. SWOD: Front Squat 245 new pr, missed 255 twice but I know I can get it.
    Metcon: 13:08 w/ 53lb KB

    ReplyDelete
  21. Thanks Craig for the help and the push today..

    ReplyDelete
  22. Chris
    SWOD: 225# Front Squat (PR)
    MetCon:
    4 Rounds
    10 KB swings @ 44#
    15 Knees to Elbows
    20 Double Unders
    Time: ~9:45

    Becky
    SWOD: 105# Front Squat (PR)
    MetCon:
    4 Rounds
    10 KB swings @ 26#
    15 Knees to Elbows
    20 Double Unders
    Time: i dunno...

    ReplyDelete
  23. SWOD: Front Squat 115 (PR)

    MetCon:
    10 KBS @ 44 lbs
    15 K to E
    40 Singles
    11:45

    ReplyDelete
  24. swod:170 pr
    metcon: W/62lb. kb 8:40

    ReplyDelete
  25. SWOD: 125 (PR)
    Metcon: 12:27 (35# and DU) Got 9 DU in a row, and I was excited about that!

    Met some new people tonight, love seeing all the faces around here lately. :)

    ReplyDelete
  26. Oh and thanks for the motivation Kenny. Also,watching your daughter do box jumps was priceless.

    ReplyDelete
  27. SWOD: 255 (PR)

    Metcon: 62lb kb, double unders, 8:40. Tied Doug, apparently he is impossible to beat!

    ReplyDelete
  28. SWOD: 120 (PR) failed twice at 125
    Metcon: 10:57
    4 rounds of
    10 KB swings 35#
    15 knees to elbows
    20 double unders

    ReplyDelete
  29. SWOD: front squat 70lbs

    Metcon:11:56 (time includes pee squat,or otherwise known as a potty break!)
    10KB 26lbs
    15 KTE
    40 single jump rope

    ReplyDelete
  30. Trained at CF East Sac
    SWOD: Hang Power Snatch
    2x3 @ 65
    2x2 @ 85
    3x1 @ 95

    MetCon:
    50 Snatches for time @ 65
    5 clapping push-ups every min on the min
    Time: 4:28

    ReplyDelete
  31. SWOD: 105 (PR)
    Metcon: 8:40
    4 rounds of
    10 KB swings 35#
    15 knees to elbows
    40 single jump rope

    ReplyDelete
  32. SWOD: 205
    Metcon: 8:26
    4 rounds of
    10 KB swings 44#
    15 knees to elbows
    20 double unders

    ReplyDelete