March 28, 2004
5 rounds for time of:
21 1 1/2 pood kettlebell swings
21 knees to elbows
21 double unders
Post time to comments.
Posted by lauren at March 28, 2004 8:05 AM
Any designated weight on the KB swings?A gorgeous day in NE Fla so got up early , put on the 5 wheel inline racing skates and drafted and chased road cyclists this am.The nearest activity to mimic the captivating rhythm of skiing we can do here in the sunshine state.
Knees to elbows? Is that like toes to the bar or like tuck jumps? Or something else?
yepper. hang from the bar.raise the knees to elbows, repeat.
What would be a replacement for the 1 1/2 pood KB's?
A suitable replacement for a 1.5-pood KB is a 55-lb DB (1.5 pood = 53 lbs).
Hope this helps,
If you don't have a 1 1/2 pood kettlebell (53lbs), substitute with a like weighted dumbbell. The range of motion is not quit the same but it is a convenient alternative.
52.5# db swing: 2*21, 11-10, 2*21
knees to elbows: 15-6, 12-9, 3*(11-10)
doubleunders: big improvement, I was able to link 9-12 together. Last time only able to do 1-2.
148 hr avg / 162 hr max
Killer session! Now I'm off to find some sweet singletrack! Have a great day all!
ok so I did this workout with my sister. She is new to this crossfit thing so here are the numbers
sister: 12lbs kettleball 19:51
me: 45lbs dumbell 19:24
we substituted double unders with full squat jumps
What is the "Samson stretch"?
16:55 - 42 singles with jumprope instead of doubleunders.
I am MUCH stronger at 52# overhead kb swings than I am at knees to elbows. No breaks on any rounds for the swings (although round 5 was getting real close to needing a break), but the hanging raises killed me. Lots of breaks on those. Still can't do doubleunders because I don't practice them enough; at least I can do singles now without strangling myself with the rope.
I RESPECTFULLY REQUEST THAT IF @ ALL POSSIBLE , PLEASE POST THE WOD SO THAT THOSE OF US WHO LIVE ON THE EAST COAST CAN START @ O-DARK THIRTY IN MY CASE 0600 BEFORE WE GO TO WORK ETC.
TIME TODAY 13:OO & I AGREE WITH KELLY THAT THE "KNEES SOMEWHERE IN THE VICINITY OF ELBOWS" WAS BRUTAL
DAVE K IN SC
The subject of timely posting of the workouts has been brought up before. Please understand that Coach and Lauren are very busy. These workouts are posted at no cost to any of us. Keep that in mind. There is a very simple solution to this. Just follow the WODs one to two days behind (or more), especially if you are in a time zone that is earlier than PST. I really don't think that we should be asking any more of Coach and Lauren than they are already graciously providing all of us.
100% agreed w/FFF, despite my joking posts in yesterday's comments. Coach and Lauren, thanks for everything you do (at no cost to any of us).
My son Connor and I did this workout together or at least we started together. He used 15# dumbell I used 52.5#. Connor's time 15:10. My time 21:15. No breaks in swings until last set. Plenty of breaks on last couple of sets of elbows to knees. Cannot link to many double unders together so I counted 50 passes of the rope and did double unders as I could.
55# DB swings: 21, 13-8, 13-8, 13-8, 13-8
Knees to elbows: 11-10, 7-7-7, 7-7-7, 21, 21
the last two rounds I did parallel bar knee raises
Singles: 50, 50, 50, 50, 50
My grip failed me on the knees to elbows. Still couldnt do double unders.
40:00. Swapped 100 singles for double-unders, but that's not what took so long: Had to break each set of 55-lb dumbbell swings and knees-to-elbows into three sets of seven.
17:13. Whose elbows ?! 1.5 KB swings 21,21,21, Double-unders: Tried the double-unders on the first round then did them for the first 11 and 50 singles to finish the round. Hit alot of single double unders but only two-2 consecutive double-unders. How about knees parallel to the floor?
17:03 On the same note as the previous post, whose elbows? Used a 45 lb power block for the swings which is all I have. Double unders where the best ever for me, 3 rounds without a miss. Worn out from chopping stumps out in my yard and drinking beer which really makes for a good sweat.
This was my first time with kettlebell swings...they ROCK!
13:29 for the workout, no breaks...but lots of stumbles in the double unders robbed me of a better time.
19:26, but with mitigating factors. I am still new.....
I used 40 lb. dumbell for the swings (heaviest I have) and then didn't do the knees to elbows right (I didn't know I had to hang from a bar). I did them Muay Thai style which is to just bring them up and pretend you are smashing someone's face. I thought they were kind of too easy. Oh well, next time I'll hang...
Then, the double unders. Well, those killed me. I don't think I double undered much, so I just did twice as many...
Anyway, it was still a good workout...
Looking forward to tomorrow's. Jack
24:51; 55# kb. Broke 3 sets of swings at 15/6; did 2 unbroken. Knees to elbows broke at 11/10.
28:20 with a 3/4 pood Ironmind handle setup.
Broke a couple of the sets of swings, didn't get them all quite overhead (working on that hip extension technique), and can't do double unders yet, but mostly was slowed down by grip failing on the knee raises. Couldn't reach my elbows but lifted as far as I could!
This was a good one.
I have to echo FFF re: posting of WODs. Additionally, even if you are relatively new to CF you realize-just as in life and conflict, there are unpredictable variables that must be adapted to. One will not always have an exact blueprint to follow but with CF you have an outline that the Glassmans have spent untold hours developing that will more than suffice to accomplish your objective. They go to great lengths in order to teach, rather than always,give us a fish.If there is no WOD when you get up try this-get rolling and do something you hate.HSPUs,pistols,run,farmers walk-whatever, by learning to love or at least embrace what you don't like you are well on your way to becoming truely crossfit. As Chertow says- "Wrestling is training for life", the same can be said for CF. Be flexible, adaptable,creative and resilient-one day your life may depend upon it.
After a weekend of rest and recovery I found this WOD brutal; brutal on my wrists which seemed to lack any strength to hold the bar for 'knees to elbows' after the swings. I finally finished in 16:17.
Trying to get back on track here. Spent the last week or so battling the flu with the rest of my family, so I've missed a lot.
Knees to elbows were killer. Broken sets from round 2 to finish. Although I did 'therapy' swings using only a 30# dumbbell, I was able to perform double unders with the jump rope with no ill effects on my knee (slow downs towards the end were due to fatigue only). I still have to insert a single between each double under to keep the rythm going, however. Time was 19:40.
Jim W, Patrick,
I totally agree with your sentiments on late WOD postings. Thanks for saving me some typing :-)
20.12 substituted bench jumps (18" high) for double unders.
One thing to remember is that people from all over the world are followers of crossfit. As such there are many different time zones that crossfitters live in. I normally follow the workouts a couple of days behind the postings. It works well for me. I sure appreciate the generosity of the coach for making crossfit available to all
Great workout! Only completed 4 rounds, 25:10. Grip, back and abs all gave out about the same time.
40# DB 7/7/7
knees to armpits 7/7/7
42 singles - double unders just weren't happening.
21 Kettlebell Swings (35 lbs)
21 Knees to chest (in the roman chair)
50 Jump ropes
7 reps X 6 sets pull-ups
2500 m on the C2
50 lb DB on swings
lots of breakdowns after first set
This one had me worried as I've never done any of these exercises before. I used 55lb dumbells and didn't think I would do one full set as I began. I got into a good rythm and really enjoyed them! May have to buy some kettlebells!
The knee to elbows turned out to be the killers. Had to break them into sets of 10.
Didn't bother to time it since I was experimenting, but it took quite awhile.
Did 42 jumps vice 21 double-unders. but did them as jumps rather than skips.
The knee to elbows are what slowed me down.