October 16, 2003
40 dumbbell swings (50lb dumbbell)
32 dumbbell swings
24 dumbbell swings
16 dumbbell swings
6 dumbbell swings
This comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!
Alternating right and left knuckles to ground, Dave Leys is demonstrating the "Jim Baker Standard for Excellence in Sit-ups." The namesake got caught pawning off ½ range sit-ups in a contest and inspired a brand new standard for everyone!
Posted by lauren at October 16, 2003 12:49 AM
This feels like deja vu...I think I did something like this Tuesday morning. That was nasty. This will be cruel. No pushups? When will I be able to catch my breath??? And here I was thinking a kettlebell would be the end of me!
Duffy, you are EVIL! :)
Dear lord.. this is going to be a painful one.. Oh well, can't be worse than 15 FRIGGIN' ROUNDS OF PULLUPS. Among other things, LOL.
is this the same thing as a kettlebell swing?
just using dumbells instead...
I've been doing swings to all the way above the head. Is that right, or is it just to eye level?
Finally a chance to check in on a WOD. Busy with coaching football. A labor of love.
Here is my mark: 18:12
Can you comment a little on David Ley's alternating knuckles.
Good work Michael.
I'm another part of the football equation. I'm one of the guys that wears black and white stripes on Friday nights. It too is a blood condition.
20:04 with my usual rope pulldowns and a 24kg kettlebell.
This time I held the kb in a 1 second pause in the overhead position vice the kb traditional head high.
Once again my grip is fried. It's really kinda odd, I can see the type on the screen but I can't really feel the fingers move. :-)
Have a good day all.
pukie was on standbye...itchin to visit me today, but i got away.....total time 26:29. Pullups were the easy part.....but i gotta work on the squats and db swings.....damn...i hope the next 2 days r gonna be easy wod's i'm killin myself tryin'a keep up with u guys
Still not feeling great, but managed to power through it. Time was a pretty slow :23::24. My pullups did feel stronger, though, so that is good news.
Just wanted to let you all know that, once again, Crossfit is making a difference in the lives of many. I am currently involved in a fire fighting academy, and let the class know about Crossfit. There are many in the class who are now following the workouts, and are already starting to feel the benefits. The instructors are getting on board as well. So keep it up, Coach, and I'll keep spreading the word!!
My lower back and behind are still feeling the swings from a couple days ago. I used single hand 36# kb swings to forehead level, switching hands partway through each set. Because I'm so sore, I was thinking of using a lighter weight and doing 26# two hand flip and catch tosses instead of regular swings. Wisely I didn't choose that option; feeling a little slow and tired I would probably have dropped the bell on my foot. Squats were butt to the floor overheads with a 15# bar. Pullups are getting better; all breakdowns done in sets of 4.
Gaah! This one killed me. Time: 21:09
After two "rounds" I had to substitute swings with pushups (I did double amount of them) because my lower back was killing me. It even hurt when doing squats. Talk about killer pump!
Anyway, I need to work on my swings.
Many many rest. First attempt of the swings so I used 35lbs. the second set I used 25lbs. I put all the weight on one end of the dumbell. Is that right? I thought my callusas was gonna be ripped off. Keep on keepin on.
I am very sorry, but I will have to decline your offer on this particular WOD. I realize that the WOD is always worse than it looks and this one looks frightening!
Only have a 40# dumbbell.
Did the 10/14/2003 WOD yesterday since I do the five on two "off" routine.
49:09 I spent most of my time fighting off pukie. It's hard to do while you're dry heavin'. You coaches ought to be ashamed of yourselves!:-)Born again crossfitter.
22:59 - I had to breakdown the pullups into 4 sets each time but it seemed to go well. Is kipping up on pullups when exhausted an acceptable thing to do? My grip is done. Another pullup adventure tomorrow?
Kipping, when exhausted (or approaching exhaustion), is acceptable as long as you're going all the way to full stretch at the bottom.
Wow, good workout. The swings were a killer coming off the squats. Pullups had to do breakdowns and then even assisted on a few. Good work everyone. 20:57
All of you are awesome. I came in at 27:48. I did the swings with a EZ curl bar with 50lbs.
Sorry, all, but my hands are calloused and raw - 200 pullups in the past 2 WOD's, plus all the gymnastics I've been doing daily (I have 6 routines to show on Saturday, ugh), so no WOD for me today. I DID work on some gymnastics movements, mostly pressing movements (those need the most work), so I did do something, at the very least.
My coach says I shouldn't be doing Crossfit in-season.. I say p'shaw to that. My energy has been unsurmountable since I started this, and I don't intend to drop it anytime soon. Plus, high bar has gotten much easier now that I can do 10 pullups instead of 5, LOL.
Gee, I finally have the strength to post this. Great workout, my pullups still need LOTS of work. I am glad I was able to finish this one.
Its slow I know, but I finished.
THAT HURT!!!!!! I started crossfit two weeks ago and it hurts every day, I LOVE IT. My time was 23:04
Next day comments: It hurts!!! ;> My hamstrings and my back are so messed up.. it was painful to even sleep.
Modifications to 50%-
40 swings (25# DB)
Time- 13m08s, had assisted pullups or 2 half-pullups= 1 pullup conversions at various points.
It's been a month now doing Crossfit. I feel that I can move up the percentage to perhaps 55 or 60 percent modifications. Not that tired doing 50 percent anymore. No system or cardio failure, but rather muscular failure, particularly pullups--I'm still stuck at 50% modifications or below for pullups. Is it okay to practice this on rest days? Don't want to overtrain either.
Left hand to ground "1"(usually back hand/knuckles), right hand to ground "2".
Time:27.32 Load:40 lbs
God damn...my poor lower back...I'm glad I didn't try this with 50 lbs...Great back training....
my hands are in pretty good shape...my palms I mean...opened blister all over....well,more pull-ups later on the week and my hands will get harder...
nice one! :)
My first WOD! Holly crap. Time 22'05". I used my 24kg kettlebell for the swings and my 40lb fat bar for the squats. I had to break the pull-ups into sets, is that OK. This site kicks ass!
Welcome! If the squats do not specify a load we do not add any weight. No prob breaking the PU's into multiple sets. As time goes by you will be adding more and more reps in each set.
I was satisfied with my time until I checked here. You all inspire me.
1st WOD since injuring my shoulder. Time: 19:41
Wow! This was a real heart-pounder. At one point or another I had to break up at least one set of every exercise in this workout (especially the db swings and, of course, pull-ups). Time was 16:15.
I noticed Julia grabbing a 3# dumbbell during my workout and imitating my db swings. After I've recovered a little bit, I'll head back downstairs and see if I can teach her the correct form, if she's interested enough and hasn't figured it out already.
Send pictures of Julia doing swings! It makes my day.
I'll send out some pictures today.
28 minutes even.
Like Kelly, I did the squats as OH squats with a 15 pound bar (to improve my form, and to give me something to blame my lousy time on).
You people who did this in less than 20 minutes are amazing :^)
That wasn't fun, with the 10/10/10/ death march last night! My lats and hammies were already toast (kb tossing before yesterday's WOD probably wasn't smart...). When I can't comb my hair or brush my teeth tomorrow, it'll be y'all's fault!
22:43. Of course, that is for rounds 2-5, since I forgot to turn my watch on until Round 2. Best guess is around 30:00. Pullups as usual were the problem.
I finished in 18:30. This was my best performance in a while. I think it may have something to do with me being on the 5 on 2 off schedule...what I mean is the groove was greased prior to this workout. Sometimes this is good, sometimes it is bad. In regards to the 5 on 5 off routine.