WOD 100509

3 Rounds

30 Double-Under
20 Burpee
720KG/560KG from below hip to overhead, two hands, using any kettlebell
720KG/560KG from below hip to overhead left, using any kettlebell
720KG/560KG from below hip to overhead right, using any kettlebell

Post time to comments.

Replace kettlebells neatly outside of group class area.

CrossFit East Bay WOD @ BIW 100228

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Kettlebell swing (2p/1.5p)

Post number of swings completed for each round to comments.

Poor (wo)man's reverse hyper. Not sure if this is a good idea. Could add weight by holding dumbbell between feet.

THIS might be a better idea.

What Trainers Do On Vacation

WOD 091205

3 Rounds Max Rep Kettlebell Swings 2.25P/1.75P

Followed by:

Every minute on the minute until failure:

5 Kettlebell Snatch Left 2P/1.5P
5 Kettlebell Snatch Right 2P/1.5P
Sprint 100 meters

Post rounds completed to comments.

WOD 090114

5&6PM

Run 800 Meters
21 Kettlbell Press left 1.5p/1.0P
21 Kettlebell Press right 1.5p/1.0P
Run 800 Meters
21 Kettlbell Push-Press left 1.5p/1.0P
21 Kettlebell Push-Press right 1.5p/1.0P
Run 800 Meters
21 Kettlebell Push-Jerk left 1.5p/1.0P
21 Kettlebell Push-Jerk right 1.5p/1.0P

Post time to comments.

10 AM:

Ironworks

"CrossFit Total and bench test." peer workout hosted by Ev.

This is not a CFEB event, you are responsible for knowing how to do the lifts. This is a super-useful measure of limit strength, and not something I am likely to do in class in the near future. Ev will be doing this again at the end of her strength cycle:

a href="http://healthyevelyn.blogspot.com/2008/09/strengtholyetc-schedule-10508-111108_30.html"

11 AM:

WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Clean & Push-Press 2 pood/1.5 pood left
Behind-The-Back Clapping Push-Up OR Kettlebell Weighted Push-Up (pictured, above)
Kettlebell Swing 2 pood/1.5 pood
Weighted Pull-Up 25#/15#
Kettlebell Clean & Push-Press 2 pood/1.5 pood right

WOD

GWPC rooftop pull-up bar/boulder problem/150 foot smokestack

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

-OR-

For Time:
100 Kettlebell Swings 55#/35#
100 Clapping Push-Ups
100 V-Ups
100 Burpees

Post time to comments.

WOD 6-2-08

10 Minute Snatch Test
Men 53#
Women 35#
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds

Fundamentals class:

* Energy Systems
* "What about Cardio"?
* Double-Under
* Wall-Ball
* Handstand Push-Up
* Kettlebell Snatch
* Kettlebell Clean & Jerk

Japanese reality TV show "Ninja Warrior (Sasuke)". This is serious CF/Climber stuff. Check out practical application of the Clean and Jerk at 2:30!

WOD 5-18-08

11AM

Snatch 10,000 pounds

(women 7000 pounds)

Noon

Third Sunday of the month:

* Gaming the WODs
* Intensity Regulation
* Box Jump
* Pull-Up
* Kettlebell Front Squat
* Kettlebell Overhead Squat

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

- Mark Rippetoe.

The Kettlebell is an excellent piece of portable (well, more portable than an Olympic weight set) equipment. Any dumbbell or barbell exercise can replicated with the kettlebell, and more specialized moves can be done as well.

For our purposes, the main moves we will do are:

• The Kettlebell Swing
• The Kettlebell Snatch
• The Kettlebell Clean & Press

Get your kettlebell here.

I did not have time to get the video together for “Tabata Mikey Likes It”, hopefully tomorrow I’ll get it together. Here is video of another modified WOD, “Heavy Helen”. This was part of a 5-week cycle to improve my body composition. A few days after this I did Lynne as RX and got a PR by 39 reps (150). More information about this can be found at my Zone Blog.