Monday 3.14.11

Jenny trying yet another therapy for her squat.  The form still looks good though.

SWOD: Handstand Practice (wall, floor, walks, rings).  Spend 15 -20 minutes upside down.

Metcon: For time:
-50 KB Swings
-400 m Run
-40 KB Swings
-400 m Run
-30 KB Swings
-400 m Run
-20 KB Swings
-400 m Run
-10 KB Swings

For the KB Swings, use the heaviest weight you can handle to swing the kettlebell directly above your head WITHOUT overextending your back to do so.  For both the Metcon and SWOD, think about how the hollow rock position comes into play for the movements to be done correctly.
Post weights and times to comments. cc

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16 comments:

  1. kateMonday, March 14, 2011 5:53:00 AM

    METCON-
    17:40

    ReplyDelete
  2. CraigMonday, March 14, 2011 6:25:00 AM

    15:16 w/ 53# KB

    ReplyDelete
  3. KSGMonday, March 14, 2011 6:51:00 AM

    17:15 w/ 44#kb

    ReplyDelete
  4. Ryan S.Monday, March 14, 2011 10:38:00 AM

    SWOD:
    -Press 122x3x5

    Metcon:
    15:50@62#

    ReplyDelete
  5. MattMMonday, March 14, 2011 12:17:00 PM

    SWOD: handstand holds,trying to hold away from the wall, and got up into a hold on the rings for the first time

    METCON: 22:08@ 70# KB

    ReplyDelete
  6. BradMonday, March 14, 2011 1:18:00 PM

    Strength WOD:
    - Back Squat: 345x1, 311x3, 276x5
    - Shoulder Press: 200x4, 280x6, 160x8
    - Chin Ups: +70x4, +35x6, Bwtx8 (6 chest to bar)

    ReplyDelete
  7. kimMonday, March 14, 2011 1:26:00 PM

    21:20 with 35lbs KB
    attempted handstand on ring couldnt push off floor

    ReplyDelete
  8. DougMonday, March 14, 2011 6:01:00 PM

    17:49 @ 53# KB
    Handstand stuff...er, assorted ego smashers but I'll be back tomorrow :)

    ReplyDelete
  9. KellyMonday, March 14, 2011 6:29:00 PM

    Forgot to post this am.....

    Handstand practice....held myself off wall for a couple of seconds! Thanks Kyle.

    WOD: 18:30 with 26 lbs kb.

    great way to start a Monday.

    ReplyDelete
  10. JamieMonday, March 14, 2011 8:06:00 PM

    Metcon: 16:12 w/ 18#kb

    ReplyDelete
  11. danyelMonday, March 14, 2011 9:07:00 PM

    Metcon: 18:25 w/ 35lb kb

    ReplyDelete
  12. GregTuesday, March 15, 2011 11:01:00 AM

    Metcon : 17:15 @62

    ReplyDelete
  13. Melissa MurphyTuesday, March 15, 2011 11:59:00 AM

    Metcon: 15:40 w/26lb kb

    Sunday's 1/2 Marathon: 2hrs and 18 min. PR! CrossFit works!!!

    ReplyDelete
  14. steveTuesday, March 15, 2011 3:51:00 PM

    metcon = 19:38 44lb kb and 500m row in my garage

    ReplyDelete
  15. John ETuesday, March 15, 2011 5:48:00 PM

    Metcon 24:06 44# KB

    ReplyDelete
  16. MaureenTuesday, March 15, 2011 7:47:00 PM

    Metcon: 17:45 w/26# KB (would usually go w/35# but going light on my shoulder a little while longer)

    ReplyDelete

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