Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for KB swings
WOD #325 – 1 March 2011
W/U: 10 min @ 1 min (2 hangpowersnatch, 4 hollow rock, 15 sec HSH)
WOD: Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups – scaled to 2 purple bands
Run/Row 1000m (opted to row)
time = 24:28
notes: I need to learn to DU. Closest I came to puking in over a year.
WOD #253 – 8 October 2010
W/U: group sprints, lax ball, foam roll, recon ron pull/push 4-2-2-2-2
WOD: Front Lever Practice
4 Rounds:
10 Kettlebell Swings (2/1.5 pood) – scaled to 40#
15 Burpees
20 Situps
time = 11:50
Notes: first time using 40# KB.
WOD #250 – 4 October 2010
W/U: row 200m
WOD: Paleo Challenge Baseline
Part I
You have exactly 15 minutes to establish a 1RM Squat. Hip crease must clearly pass parallel.
85×4, 105, 125, 135, 140, 145(F)
Part II
AMRAP
2 Min Wallball, 20@10′, 12@8′ = 50
1 Min Rest
2 Min Push Press, 75/55 = 26
1 Min Rest
2 Min KB Swing, 1.5/1 = 49
1 Min Rest
2 Min Box Jump, 24/20 = 35
total = 160 RX
Notes: happy with these numbers considering busted knee/shin/ankle
WOD #247 – 29 September 2010
W/U: lax ball, foam roll, spiderman stretch, recon ron pull/push 4-2-2-2-2
WOD: Press 5-5-5
55-60-62.5(3)
30-20-10-5
Kettlebell Swings (1.5/1 pood)
Weighted Burpees (35/25)
time = 10:26 RX
Notes: Leaderboard!
WOD #244 – 23 September 2010
W/U: 15 min AMRAP (10 straigh leg DL, 10 bar roll out, 10 lunges, 10 ring dips, 10 hamstring stretch)
WOD: Deadlift 3-3-3
125-175-185(1)(1)
3 Rounds:
10 Single Arm Dumbbell Snatch (50/35) – scaled 25#
10 KB Swing (2 pood/1.5 pood) – 1 pd
10 Pull ups – black/red bands
time = 6:38
Notes: idiot DL progression
WOD #226 – 22 August 2010
W/U: shoulder rolls, group sprints, dynamic stretching
WOD: 4 Rounds
10 Skin the Cats
4 Rounds
15 KB Swings (2/1.5) – scaled to 1 pd
10 Ring Dips – 2 red bands
400m Run
Rest 2 Minutes
time = 19:21
WOD #223 – 17 August 2010
W/U: foam roll, lax ball, core pose work
WOD: 6 Planche Progression Holds or Weighted Planks
5 Rounds
7 Unbroken Hang Squat Snatch (75/55) – scaled to 45#
14 Ring Dips – black/red bands
21 KB Swings (1.5/1) – 1 pd
time = 22:04
WOD #206 – 21 July 2010
W/U: group sprints
WOD: Push Press 2-2-2-2
Push Jerk 2-2-2-1-1-1 (60% of your max push-press)
Wendler Press 5-5-5
42×5-47×5-54.5×5
Push Press 2-2-2-1-1-1
65×2-67×2-72×2-74.5-74.5-74.5 (using 12# bar)
Metcon: 150 KB Swings (1.5/1)
Every minute on the minute stop and complete 10 burpees. This workout has a 10 minute cut-off.
time = 10:00 w/ 51 KB swings, and more than 50 burpees
Notes: 10 burpees on the minute were not achievable, and as a result this WOD was completely demoralizing. The last 5 minutes were all burpees.
WOD #201 – 13 July 2010
W/U: 5 min DUs, 5×30 sec HSH, group sprints
WOD: 3 Rounds for time:
Run 400m
30 KB Swings (1.5/1)
15 Ring Dips – blue band (for unbroken dips)
time = 14:05
Notes: Tough to scale this unbroken. Sweaty mess.
WOD #199 – 9 July 2010
W/U: 5 min DUs, 3x(10 good mornings, 10 squats, 10 V sits)
WOD: 5 Rounds
15 Jumping Squats (95/65) – scaled to 35#
15 Clapping Push-ups – scaled to knees
15 KB Swings (2/1.5) – scaled to 1 pood
Rest 2 Minutes
time = 26:42
Notes: One hot mess. Probably could have gone heavier on the jumping squats, but I already got bruises as it was.
Christy's XFit Blog 