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

16 comments:

  1. SWOD:
    -Press 122x3x5

    Metcon:
    15:50@62#

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  2. 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

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

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  4. 21:20 with 35lbs KB
    attempted handstand on ring couldnt push off floor

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  5. 17:49 @ 53# KB
    Handstand stuff...er, assorted ego smashers but I'll be back tomorrow :)

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  6. 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.

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  7. Metcon: 18:25 w/ 35lb kb

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  8. Metcon: 15:40 w/26lb kb

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

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

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

    ReplyDelete