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Tuesday 27 October 2009

Posted by The Coach on October 26th, 2009

WOD
For time
Row 1000m
24kg Kettlebell Swing, 50 reps
Sit-Up, 25 reps
Row 750m
24kg Kettlebell Swing, 40 reps
Sit-Up, 20 reps
Row 500m
24kg Kettlebell Swing, 30 reps
Sit-Up, 15 reps

Post time to comments

Jason, Stef & Carl - CrossFit Endurance

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6 Responses to “Tuesday 27 October 2009”

  1. andrew said

    The sole desperado railing against the tyranny of the American Swing…

    As Rx’ed 12:45

  2. gus said

    as rx’d: 20:53

    doing them american style smoked me.. i decided to go rx’d when i thought it was just russian hahaha

    although a bunch of those swings were either big russians or small americans 😛

  3. Jane said

    Did my first run this morning following the CFE Workshop at the weekend, amazing how I was virtually running the way we had been taught.

    Did the drills etc that were on the 6 wk program, took me 30mins to do the warm up / drills / stretch then I did 3 x 2km with 3min recovery (could not run very fast my calves are killing me) what was really interesting was when I remembered to lean forward I went faster – I still find this amazing!

    Now know that I have hamstrings, that’s a good thing I should be using them, but also know that I have calves, that’s a bad thing as this means I am not touching down with my heels!

    When I got home I made sure I stretched out and used one of the dogs balls to roll my calves out, amazing the difference that I felt in them after doing this.

  4. The Cell said

    Jase
    W/Up
    5 mins of 16kg KB H2H practice
    WOD
    As Rx’d (with GHD Sit Ups)
    Time: 20:40mins

    Who programs this crap!

    That trigger point stuff is awesome hey Jane. Carl got stuck into me on Sunday night. I had sore spot’s I didn’t even know about.

    Everyone see my post yesterday about the Coconut water??

  5. Will said

    Good effort this morning all, havn’t sweat that much in a while, almost thought I was going to chunder at one stage!

    Warmup:
    Row 1000m, Mobility Drills, Air Squat Skill Work.

    WOD:
    16KG KB American Swing
    19.35

    I must agree with Gus, not sure if I was doing big russians or little americans, either way good work out. Needs more practice 🙂

  6. Biljana said

    Warm Up – 10
    1000m row, mobility drills & air squat skill work

    WOD: for time of-
    Row 1000m
    50 x 12kg KB American Swing
    25 x Sit Ups (abmat)
    Row 750m
    40 x 12kg KB American Swing
    20 x Sit Ups (abmat)
    Row 500m
    30 x 12kg KB American Swing
    15 x Sit Ups (abmat)

    17:58 min
    12kg KB was challenging but happy that all sets were unbroken doing American Swings for first time in a WOD. 🙂

    Week 1 Run Intervals Drills
    Ball of Foot Hops
    Wall Drill
    Forward Lunge

    then 1 set of:
    4 x 30sec @94 cadence
    carioca drill
    1 x 2min @ 91 cadence

    Did run technique work an hour after doing WOD – silly move as I was too tired to manage 2 sets of the cadence work. Happy with technique progress – lots to think about and way too much huffing and puffing!! LOL

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