February 22, 2004
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
2 pood Kettlebell swing
20-pound medicine ball sit-up throw
Kettlebell swing is to overhead (2 pood KB or 75 pound dumbbell). For medicine ball throw anchor feet under loaded bar and sit-up and throw to ten foot high target for each rep. Post time to comments.
Jonny Blitz at Gym Jones.
Posted by lauren at February 22, 2004 8:08 PM
Are the people choosing to do this workout with a dumbbell getting an unfair advantage here (55# as opposed to 2 pood)? Or is there something dangerous about doing dumbbell swings with a 75# dumbbell?
Oooops, thanks, Ryah. It's been changed.
Since I will be doing db swings for the first time in wod tomorrow, could I use 55 lbs instead? I'm trying to be consistent and push hard, but try to keep my form closely monitored. I read on getting started that this was the best approach to crossfit for the first month.
Thanks so much Coach and Team for all the great Journals and information!
Kris: unless you're over 200 pounds, I would definitely do my first-ever set of DB swings with 55 pounds (rather than 75). 75 is a pretty substantial load for anyone . . . I've been doing them, but might cheat with the 55 anyway.
But I'm new to KBs so used 1/2 pood (2 5-lb. plates on an Ironmind handle). It wasn't enough to be really challenging.
The situps were harder -- I used a 7-lb. ball and couldn't reach 10 feet. So I just threw as high as I could with good accuracy and form.
Is there anything I could possibly replace the medicine ball sit-up throws with? I don't have a medicine ball. -_-;
14:54 I don't have a kettlebell so I used a 45 lb plate that sort of has a handle on it. Used a 25 lb plate to substitute for a medicine ball and tried to force it up as if to throw but not actually letting go.
55 lb. kettlebell & 12 lb. medicine ball.
11:30 // 55lb. DB // 25lb. DB for situps
Not a bad workout. I've also started doing my own warmup, and it's really helping me get into the WOD mood when I need to.
I used the 75# db - brutal! Like Kevin, I used a 25# plate and forced it up like a throw. My triceps are dead.
Are the swings done with one or two hands?
I just thought of something; Where were we supposed to throw the weight from, our upper chest, or above out head? I did the former.
11:01 - 52# kb, 20# med ball, 4' target
75# for swings?! I've had trouble controlling the downswing when using half bodyweight in the past, so I stayed with the 1 1/2 pood. Much to my surprise, the swings went very well. I remembered Tom's suggestion to catch the downswing using my hams - much, much less painful than using my lower back. All swings ended overhead.
Hooked my feet under a bar and threw the ball as far up the wall as I could. 4 foot from the floor was a target I manage consistently - I tried to make the 5 foot mark on the first effort each round. I was taking breaks when my throws would start careening off the wall at angles and I was catching the ball with my chin. A ten foot target? Now that's a goal!
I'm going to be sore in places I didn't know existed.
Used the same rep scheme, but applied it to left leg pistols, pull-ups and HSPUs. Although I got a new PR on HSPUs (12 done non-stop), these eventually slowed me down the most. Pistol form is still sloppy, but improving. I had lots of breakdowns on both of these exercises. Because of all of the stalling, I was able to do all the pull-up rounds with no breaks. HSPUs done stomach towards wall, nose to floor. Pistols done to second step on stairway. Time was 34:04.
75lb for first 3 sets 55lb for last 4 sets
16lb medecine ball
Almost killed my self during the first two sets of DB swings (bw 128)...thought I was al psyched up though after reading an article written about no fear by John Davies.
"I have no fear. Fear is the darkroom where the Devil develops his negatives"
193 bwt. 14:46 was the time today. 75lbs for db swings. Did sit-ups on highest incline setting I have on my incline/decline bence with 35lb plate and simmulated the throws. I managed to do the first round without any breaks but there after...MANY, I repeat many broken sets in this one!
Okay, so, my spelling isn't the best...bench not bence.
75# db swings. Broken sets first 3 rounds. Hit 6' height on medicine ball situp throw (as high as I could go!). Great session. First time doing db swings, they had me yelling involuntarily.
Did WOD with 50 Lbs; it's the first time I've ever done DB Swings and they were great! I used 20 lb medicine ball on my chest, while on doing Roman Chair Situps.
No broken sets.
This was truly a rep grinding workout during the end of some sets.
Does crossfit have an enthusiastic phrase like Ooh-Rah? It would be cool to use and put on T-Shirts!
I used a 35# db as it was my first time doing swings and a 12# medicine ball. I definitely didn't make 10 feet, but threw it as high as i could.
75 LB DBs on the swings, split the early sets in two. Used my 25 LB medicine blob (duct-taped bag of cement mix) for the feeble tosses. Good, hard workout. Looking forward to tomorrow's.
Sets 21-18-15 split, the rest together.
Like KevinA, I used a 45 pound plate with a handle thing for the swings and a 25 pound plate thrust up hard on top of the situp instead of the medicine ball.
I've been following the WOD for several weeks and this is my first post. Just trying to hang on for dear life so far!
Great site and great crowd - thanks to all who make it possible.
11:55. Used 1.5 pood kettlebell for the swings and made a ghetto ball for about 8 dollars. It weighs about 24 or 25 pounds. I was going to use 2 1 pood KB's but yesterdays WOD and my previous density training has me smoked. I'm not looking forward to tomorrows WOD. I anyone was interested a rubber basketball cost $3.49 from walmart and a roll of duct tape was 2.49 and a bag of sand from home depot was 2.30. They had these big kick balls there and I almost dared and bought one, but I thought If I filled it with sand it would probably weigh close to 100 pounds. Not ready for that yet?
2 pood kettlebell and a 20 pound ghettoball - I could consistently hit around a 5 foot target. KB swings seem like the only thing I'm good at :) - time 9:05.
75# Dumbbell Swing and situps with a 25# plate with throw simulation.
Like Zak, I am just trying to hang on for dear life through these workouts.
Used a 35 Kg dumbbell and a 10 kg. dumbbell for the situps. No breaks at all! By the end, sweat was dripping from my forehead like a faucet.
15:26; 18# wallyball, 55 lb kb. No breaks during sets. Threw 4-5 feet high on the HBR (human ball return, aka husband).
21:11; 75lb dumbel for swings and 25 lb plate on decline bench.
75lb DB swings
45lb DB sit ups
20kg DB swings
10kg DB sit-ups