Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x kettlebell per person.
Teaching & Warm-up (10 minutes) - discuss basics of the kettlebell swing & everyone runs a gym loop to warm-up.
Kettlebell swings coaching (Matt)
Gym loop run (Adam)
Kettlebell swings coaching (Matt)
Gym loop run (Adam)
WOD (starts NLT 0555)
A classic benchmark to check your progress. Be sure to post your time to comments so you have a record of your performance.
"HELEN"
3 rounds for time
Run Gym Loop (400 meters)
21 x kettlebell swings (53/35)
12 x pull-ups
Post time to comments.
compare to: http://blackandgoldcrossfit.blogspot.com/2011/10/wednesday-5-october.html
ReplyDeletewill be in San Diego for the game. Beat the Aztecs
ReplyDelete10:16 as rx'd (PR)
ReplyDeleteabout a minute better than Oct 2011 and :19 second PR from July 2011
Nice push by a big crew this morning! Gripped was SMOKED!
Next time my goal is sub 10!
11:13
ReplyDelete9:33 as rx'd (PR)
ReplyDeleteFirst Helen on record for me.
Started the day with an hour of BTD Ultimate Football and 2 mile run. I was nice and warm by the time that I got to the WOD.
11:38
ReplyDeletefelt awful this morning when i woke up. Just made up the wod.
ReplyDelete11:06 RX (PR but only because it was the first time i've ever done this)
Aloha,
ReplyDeleteI was ten seconds slower this time, but it felt like I pushed harder. I hit a wall on the third round run.
As Rx'd: 9:12
7:49 Rx'd Not a PR but it felt pretty good since the day before i did "MANION" my legs were super sore.
ReplyDeleteGood Job to every one, keep up the hard work its paying off! Thanks for your service dudes!
11:08
ReplyDeleteI actually did four rounds by mistake. By pure happenstance I checked my watch at the end of round 3, and it was 11:08. (Finished the fourth round at 15:33...)
The third run did me in. Everything else felt great...