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