September 18, 2003
Run 1 mile
50 Kettlebell swings
30 Kettlebell swings
10 Kettlebell swings
Run 1 mile
Use 1Â½ pood Kettlebell or 50 pound dumbbell. Post time to comments.
Nick Nibler of CrossFit North became the most recent member of the Muscle-up Club this weekend after the CrossFit Challenge. Any of you living or visiting in the Pacific northwest would be well advised to make a trip to CrossFit North in Seattle to meet Nick ( Marine turned cop) and his partner Dave Werner (former SEAL). Their expertise, facility, and nurturing manner are the finest expression of the CrossFit ideal.
Take a moment to explore the relationship between cancer and sugar. Throw the words "cancer" and "sugar" into Google and study the results. Otto Warburg won the Nobel Prize in Medicine in 1931 (and a second Nobel Prize 1944) for his work demonstrating that cancer cells arise from normal cells by shifting from an aerobic metabolism to an anaerobic fermentation metabolism fueled by a voracious appetite for sugar. It is our suspicion that hyperinsulinism will ultimately be shown to be a two-headed hydra with cancer and atherosclerotic disease being two resultant diseases states accelerated by if not arising from a chronic and acute elevation of blood sugar. The evidence for this is fairly compelling yet largely ignored.
Posted by lauren at September 18, 2003 12:25 AM
30:41 Lousy time, but I made it.
The first mile felt good. That was the last time I could say anything felt good during this WOD. I received the 1 1/2 pd kb maybe two weeks ago and I've been doing sets of 10 reps working on a strong hip snap. Swinging half bodyweight to eye level for 50 reps and staying tight became a struggle. Following ring pullups after heavy swings put a choke hold my pullup ability. Reduced to sets of 3s and 2s from almost the beginning. The agony continued in the hay loft until the bitter end; sweating bullets, gasping and almost losing the kb during the final set of swings. Running those damned hills the last mile was an exercise in pride and willpower. I was NOT going to walk. My hams were fried and I didn't have much push left to crest the hills.
This WOD nasty on paper and worse in real life! :)
This was a pain in the . . . well, just about everything. Ran the first mile in 7:20. By 10:00, I had finished the 1st set of dumbbell swings. After that things tapered way off - I think I finished the 2nd set of db swings by around 19:00. Pull-ups were divided into sets of 6 and 5 for the first 40. During the second set they reached 2. Total time was 31:54 (and I didn't even run on hills). Debating on whether or not to skip Armstrong today - I know I definitely need work on my pull-ups back, but my arms (and the rest of my body) are totally fried. Kelly, I agree with you - I was cringing just looking at this WOD this morning.
Just a short note of clarification, I was in the Marines and missed serving in Recon. Recon is an outstanding group of Marines with a proud tradition. I wish I had served with them.
New to CrossFit...and wondering about body weight to lifting weight ratios. Does everybody do the same amount of weight regardless of size, age or gender?
Tuesdays WOD of 75lb thrusters...and today’s WOD of 50lb kettlebell swings. I can understand everyone doing equal exercises that use your own bodyweight...like pull-ups, push-ups, and dips. But how do you figure the correct weight for kettlebell swings or thrusters for a 150lb teenage boy, 100lb girl, and a 6’4” 240lb man?
Sorry about the USMC's mistake. We'll correct our text forthwith. I wouldn't want to embarass these brave men by rubbing there noses in this obvious oversight. Nobody's perfect.
In the end everything balances out. My weight varies from 212-218# lately. In general, the prescribed weights for the lifts are fairly easy for me. It's a whole different story when it comes to bodyweight exercises (especially pull-ups, handstand push-ups). For smaller individuals, I would guess the opposite is true. I think the whole idea is for us to determine our weak points, build those up and become good at everything. Coach talks about this topic in this month's Crossfit Journal
Ryan is right...I think I'm one of the smallest women posting here and HSPUs/ring dips are coming along real strong. The 50# kb swings are tough, and 95# thrusters are almost impossible right now. But part of the fun of Crossfit is the challenge of working up to the required weights - when I can push up 95# thrusters, snatch a 24 kg kb, and do 15 HSPUs on rings - Greg's records will be in trouble! :) (Not really, but it's fun to dream!)
32:21. Yep. The slowest time posted yet. Nice. Anyway, this was really tough, but I was glad I finished. I can't wait to see what tomorrow's WOD is!! Use me abuse me.
I and three friends sweated it out. We're all beginners, so modified WOD to half load and half reps. I think probably all of us during the WOD had to go to lower loads to adjust for individual ability. The most important thing for us was to finish the reps at as fast a time as we can with as heavy a load as we can.
I came in at high 23m, followed by brother by ~27m, then 28m or 29m for a friend. The other friend couldn't complete the last run, we encouraged him to do the best he could and not be discouraged for tomorrow.
23:37 , this workout played to my strengths of running and pullups. My family still thinks I'm insane to do these workouts. Bwt 144
Okay Mike, my time of 33:12 takes you off the hook. I typically wear a "caution - slow moving object" sign in order to protect the general populace.
I thought I would be a little different and use my 2 pood/70# kettlebell for this WOD. I did experience a bit of energy drain toward the end. :-)
BTW Coach - this was fun. Can we do it again some time?
Yes, I am an idiot. I did dips and Pullups yesterday.
total time 29:46
on a side note, my pulse rate slowed down during the second run, after the hard stuff, and I ran a 6:45 mile. not bad for a 220lb guy.
This is embarrassing: 45.07. It seems to take me longer to do the runs than it takes the rest of you to do the entire thing. Kelly, you continue to be my heroine.
Every heroine needs a hero and you certainly are my L-pullup hero!
I would be dancing around the barn if I could manage a sub 7 minute mile and I'm a flyweight. Great work.
You must be a masochist to purposely make this WOD harder than it was. I'm impressed.
I have a lot of respect for everyone who participated in this one.
Adam, there's no embarrassment in finishing any WOD, no matter what the time. Just doing it puts you in elite company, and way ahead of 99% of all Americans (sad but true).
Unlike Kelly, I did NOT have the gumption to do the last mile without walking (sigh) . . . hence my time. Pullups weren't as bad as I expected, but I was doing them in sets of two and three. The swings, and the second mile, were very tough.
Quite a little sufferfest, this one was . . . I think we need to do it again.
Kelly, my says it isn't masochism - it's insanity.
I'm just trying to get used to handling the 32 and this seemed like a good application for it.
Awful experience, but oddly refreshing when done. 39:21, and I had to cheat on the pullups with some leg-assists.
Had a little rest since I was in Virginia for business. I'm finished with admitting the pull ups are a nemesis, from now on They're my best exercise.
I WIN! Slowest posted time at 58:28. I do have some transition time between the weights, track, and pull-up bar locations, but that's no excuse. Second run killed me. Swings were an adventure, never done that before.
cheats: swings 50# first set, then had to halve that for sets 2 and 3. Pull-ups getting stronger, but still have to do negs and assisted to get through the workout.
This was gory.
Good work Joseph!
The winner is the person who tries and completes the WOD. The time factor and strength improve with each WOD you attempt.
Each of us have specific lifts/exercises that nearly defeat us and others that we have conquered.
Keep up the good work.
Pull-ups slowed me way down! I had to laugh at the odd looks I was getting from the masses when I was throwing the 50# DB overhead. Meanwhile, these same (hardcore?) weightlifting freaks were wasting time with DB curls, DB tricep kickbacks, DB forearm curls, DB side bends, etc!!!
Made it! Ran on treadmill (ugh) and I'd like to think (or at least hope) that's slower than real life (tm) running. 55 lb kb; I hope eye level isn't the criteria for swing success. I was hitting mid-chest height consistently but like Kelly, that sucker weighs half of what I do. Second mile was a death march, but I didn't walk.
I came at 31:08. BWT 180.