CrossFit East Bay WOD @ Ironworks 081119: Skill Day One
WOD 081119
5 and 6 PM
With a continuously running clock do one 1.5P/1.0P kettlebell swing the first minute, two 1.5P/1.0P kettlebell swings the second minute, three 1.5P/1.0P kettlebell swings the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
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Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
18.5 with 1.25 Pood
Brain exploded.
14 rd + 10 2pd
16rds RX, really enjoyed the short Breugner(sp?) warm-up before the pull-up challenge. Getting loose for the pull-up challenge, which tends to be early in the WO, has been difficult for me. The Breugner warm-up works better for me when I am trying to get loose for CTB kipping pull-ups than Rock and Rolls, Sun Salutations, or dare I say it even Burpees. Request more short Breugner warm-ups at least for the duration of the Pull-up Challenge.
19 rd + 10 1pood
I felt pain when Max said ignore the pain :)
I was planning on doing Burgener W-U all this week, so you have your wish. It is probably the best warm-up especially if we do 10-20 reps instead of just three.
17+5 1.5 pood
This workout could best be described, I think, thusly:
"easy...easy...easy...HARD."
11+9 1P
(did 13 with 12kg)
11+ 9 1P
(did 13 with 12kg)
I was stuck in SF this evening and couldn't make the CFEB class. As a substitute, i did the xfit endurance work out which was 800m run 2min break 800m run 2min break 1000m run 2min break 1000m run -- times were 2:48, 2:55, 4:12, 4:20 -- i really fell apart after the second 800
1.5 pood, 18 rnds + 15 reps. Daniel is right, these ladders stay easy for a while and then ramp up to miserable very quickly.
22 full rounds; IRX ;-)
FYI, our internet buddy Melissa Byers was inspired to do this workout and got frickin' TWENTY-SEVEN ROUNDS RX'D.
http://byerscrossfit.blogspot.com/2008/11/jesus-said-my-swing-form-is-solid.html
Read 'em and weep, folks.
Wait, I misread.
Make that twenty-NINE.
Ms. Byers did 29 rounds + 23 Russian style swings. That is the just about 1/2 the work of doing them CrossFit style, or about 21 rounds worth of work. Excellent.