Thursday 9.22.11

On your Kettlebell Swings, work smarter not harder. Try to figure out how to use your hips to save your shoulders.
SWOD: Shoulder Press 3-3-3-3-3

Metcon: For reps:
-Kettlebell Swing, 2 minutes
Rest 2 minutes.
-Kettlebell Swing, 90 seconds
Rest 90 seconds.
-Kettlebell Swing, 60 seconds.

The metcon is a fast one today, so you can take time to really work on your Shoulder Presses.  After you warm up to your working sets, make sure you take proper rest time between sets (AT LEAST, 2-3 min).  This will be your last heavy strength day before the CrossFit Total.

Post weights and reps to comments. cc

21 comments:

  1. Im freaking the ---- out, when is Total ?!?!

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  2. You, Doug?! I'm freakin the ---- out too. :-/

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  3. Its coming in the NEAR future...That all we can tell you.

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  4. SWOD:35-45-55-60-65
    Metcon:111 (44/37/30) w/26#KB

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  5. SWOD: 55, 65, 70, 70, 71 (fail-only got 2)
    Metcon: 50, 36, 27 = 113 @35lbs

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  6. SWOD: 65, 75, 80 all x 3. tried 87 twice, failed got 2.

    Metcon: 39, 33, 20 = 92 @ 44lbs

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  7. SWOD 80x3,95x3,105x3,(115x1,110x1),105x3

    Metcon 72@53#s

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  8. SWOD: 65,70,75,75,77x3 Shoulder press
    In between each set worked on double unders and strict pull ups,chin ups

    Metcon: 50,39,24 = 113 @35#

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  9. SWOD:135X3,155X3,165X3,175X3,185X3,195X1
    METCON: 62LB KBL , LOST COUNT

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  10. SWOD: 20, 25, 30, 35, 40 x 3
    Meton: 76 w/26#

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  11. Swo:70X3,75X1
    Metcon: 60,45,30 35#
    Wow, what a killer on the forearms

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  12. SWOD: 95, 115, 135, 145, 145
    METCON: 48, 28, 21 w/44# KB

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  13. SWOD: 135x3, 145x2
    MetCon: 43, 27, 15 w/ 73# kb 85 total

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  14. SWOD:
    95x3
    115x3
    135x3
    155x3
    155x3

    METCON:
    @70KB
    61-38-17 = 116

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  15. swod; 75,95,105,110x2,105
    worked on false grip ring pullups and running in place jump rope between sets
    metcon; 52,37,26 @ 44# kb
    closet yet on muscle ups....several attempts after metcon proved to be encouraging.

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  16. Crossfit Merced
    (First workout in 2 weeks, my new job is all consuming)

    MetCon: Deuce Deuce (2 rounds for time)
    22 Double Unders Able to string 5 and/or 6 together
    22 Ring Dips Skinny red band
    22 Cleans (They call them squat cleans) 95# I should've gone bigger but they wanted to keep everyones time under 18 min.

    My Time 15:24 Should've gone bigger

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  17. Swod: failed @70, 65x2, 60x3, 65x3
    Metcon: 50+32+22= 104 @ 44#

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  18. Swod 65,75,80,85x2,80
    Metcon 93 swings w/ 44#kb

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  19. SWOD = 95, 115, 135, 155, 165
    MetCon = 124 with a 53lb kb, it's all Millenium had and it was enough!

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  20. Metcon: 119 at #35
    SWOD: 75, 85, 95, 100 (PR)

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