September 15, 2012
Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
Post time to comments.
How could this athlete improve his swing?
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Posted by Pukie at September 15, 2012 5:00 PM
Straight Lumbar!!! Shoulders back and active!
Are the lunges 15 per leg or 15 total?
Back more erect and neutral, as #4 indicated.
"Hold your head up --high" awesome tune, right?
Some guys in particular lack flexibility and may need a bit of a deeper bend in the knees to nail this movement.
Work your stretching after WODs.
Or you could just say what is needed for improvement instead of saying "stop crossfiting". We are all in it to help each other, not tear them down!! How about you stop crossfiting!! We don't need your negative bs in our community!!
Larry comment #9,
I think that was the point by saying how could this person improve their swing. It was so those who train can post a comment so those that just follow the workout on the website rather than go to a box understand what they are doing wrong.
I would say to hold more of a squat position yet you don't need to do a full squat. Cause if I am not mistaken a KB swing helps improve "hip poppin strength". Somebody please correct me if I am wrong.
head up, looking ahead not down - raise the chest from parallel to about 45 degrees which will naturally form a good lumbar curve - and drop the hips a few more inches into a slightly deeper squat.
as for 'stop crossfitting, start lifting', praise the fact that this person is doing SOMETHING. he probably ditched the useless reps x sets x bodypart isolation garbage and wants to get real world strong, fit and well.
Five rounds for time of: 12:30
15 Walking lunge steps, rx'd
cant do double-unders just yet
Amen #12, improve, not disapprove
Head up, chest up, don't give up the midline stability. Use lighter weight if necessary. Good swings don't require much knee bend at all and zero spinal flexion.
Quit staring at the floor?
You have to appreciate the attempt at praising someone for doing something and then the back handed comment that follows that subliminally says: "If you don't CrossFit, you're basically not working out the right way."
I'm referring to this comment, comment #9.
" for 'stop crossfitting, start lifting', praise the fact that this person is doing SOMETHING. he probably ditched the useless reps x sets x bodypart isolation garbage and wants to get real world strong, fit and well."
CrossFit is a solid way to train. It's not, however, contrary to all of the little follower opinions, the ONLY effective way to train. There are other methods of working out/training that yield positive results for others. Positive results are those that the athlete seeks.
I love to CrossFit. Want is upsetting about CrossFitters is the lack of open-mindedness most possess.
Straight back (good back angle). Use the legs from the squat position to power/drive the weight up more.
7:51 rx'd. The dubs got me on the last round.
I think people who CrossFit are open to anything it's some body builders and power lifters don't try to understand what crossfit is about.
#17 Dmorales- I think both sides have their issues accepting different training methods when ideally an athlete should focus on what benefits themselves.
Many crossfitters envision a massive body builder who is unable to touch his toes, his hands behind his back, or do a pull up. These types of people might exist but there are also crossfitters who do Olympic lifts with terrible technique causing harm to themselves, or constantly over train and hurt themselves.
In the end it doesn't matter the training program, wahat matters is that the individual is benefiting and improving themselves without harm.
Flat back chin up chest up deeper hip crease to use the hips to pop the weight above head it should feel almost weightless even at 2pood+.Can't wait to get this wod in the morning!
I just want to say the thing about CrossFit like everyOne says its not just a simple workout plan its literally a lifestyle change. Even if like myself you workout primarily in your garage gym you get hooked on making healthier life choices. I mean if you simply watch the wod demo videos and don't even start googling top athletes their respective times and loads on the wod will blow you away.you see a two movement WOD like "Fran" or "Diane" and think "oh ill crush that" then you hit the set of 15 and your like woaaaahhhhh I am spent..lol if your aspirations aren't to make the games but to simply get better @ life even then CrossFit will make simple task all the more easier...CrossFit isn't some exclusive cult its an inclusive fanily...but that's just my 2 cents
here's the winner--Simple Fix-- Tell him, "at the bottom of your swing, have the inside of your wrist go to your groin, and let the bell push your hips back. Don't swing the kb so low." Targeting his wrists to his groin fixes his back/shoulder positioning problems without giving him too many confusing cues. Don't believe me, stand up and try it yourself. KB swing is a pelvic thrust, not a squat.
5 rounds of
15 Walking lunge steps with 28 kgs 1st 2 rounds, then without wieght
3 rounds of
30 Double-unders (rope snapped at the 3rd round!)
Still bad timing - 15:00
Scaled walking lunges to 40kg
Subbed 3:1 single-unders for double-unders
Five rounds for time of:
15 Standing lunge steps, carrying a 95 pound barbell in the front rack position
Had to do the lunges in place due to space constrictions.
Lunges in place.
60 single-unders each round.
chest up. pinch your shoulder blades together.
Even I could see this one...
Scaled to 65#
Did 50 DUs vs 30
65# alternating lunges , 90 single unders
(first 5 lunges with 95#)
Just couldn't get a good rhythm going for this one. I thought 95# would be okay but after the first five I knew I needed to go down or I'd be there forever. So I dropped, the weight down to 65#. Then my double-unders just weren't working. The first 5 minutes was me just trying to get my bearings, never really found them.
Weird, I didn't think this one would catch me off guard.
Did 100 single jump rope. Not good enough at DU's yet.
Did 100 single jump rope. Not good enough at DU's yet.
Don't bend over so far/ let the kettlebell pass that far through his legs.
45 lb plate overhead
The athlete is reaching too far between his legs. That shows that he is not popping his hips explosively. Fixing this should fix the lumbar curve issue also. That's my $0.02!
10:34 - did 60 singles. I need to work on double unders. Anybody have suggestions for wrist and elbow flexibility to get into the front squat position? I can get into the position but it is painful to hold for long durations like today's workout. Thanks!
@Rocky.... do you hold the whole bar in your hands, because you know you can just hold it with a 2 or 3 fingers in the rack position as opposed to the whole hand?
sub'd .25mi run for DU's;
Did today's WOD with a twist 95 lbs barbell over head with lunges... Made it a bit more challenging 15:57
Had to use fixed weight barbell option of 90 or 100 lbs. Went with the 100 lbs.
Walking lunges with 100 lbs.
90 single unders each round
Start with performing a simple deadlift with lumbar curve maintained through the whole movement. Then try the swing with the same static posture of the spine. Try Jumping a few times.
Then imitate the torc of a jump without the actual jump. your hips shouldnt move forward in a kinky way. Just move them powerfully like you would do in a high jump.
Try a better warm up for swings before putting your ladies and old ones doing swings.
In the photo, straight back, eyes on the target, shoulders always above hip level. Shoulder blades slightly pinned together. elbows straight. Dont collapse on your way down, instead, try using your posterior chain to accomodate the resistance of the weight on the way down.
Scaled down to:
Five rounds for time of:
10 Walking lunge steps, carrying a 65 pound barbell in the front rack position
As rx'd, 5:34.
That got spicy on the ole quads. Did this outside and barefoot, which made the double-unders a little more challenging too. Good stuff.
8:57 as Rx'd (with lunge steps)
As rx'd, about 14:00
My glutes felt like they were going to rip off of my body after the 3rd set, now I can barely sit down. Been a while since I've done lunges. All good.
7:50 BAM rx
Loved this one!
10:33 - Rx'd
5:53 (used 101# all I had was a 35# bar and 33# bumbers)
Random CrossFit question? I have been working on my double unders and can get a solid 15-20 before i fumble and miss but is it easier to do DU's with a shorter rope or longer rope? assuming both can pass under and over easily, just a question
From my experience a short rope is faster & easier.
alternated 4 singles,1 DU per round of 30 (60 singles, 15 DU)
Thank You Joad im going to shoot for all DU's and not have to do singles
Total Knee Arthroplasty (TKA) 5 months +
My progress is good. Have to train smart, can’t push too hard.
Not ready for lunges, yet, and no jumping on my $8000 knee
Five rounds for time of:
200lb sled drags – 15m forwards, 15m backwards
10 Med Ball slams 50lbs
@Giancarlo - When I first started I was holding the bar in my whole hand. By the end I was only holding it with a couple of fingers. Perhaps the poor technique at the beginning caused my issues.
Scaled DU to 2xSU.
Lunge: 95lb x15
5 rounds, 10:29.
6:12 went nice and easy
6:35 ass locked up and quads on fire!!
40 y/o M 230lb 11:47
Lunges as RX'd
60 jumpropes. can't get double unders more than 1 or 2 at a time yet.
65# walking lunges
I did the lunges out on the street (made me keep my form... didn't want to look too tired). Then I hiked up the driveway and did the double unders in the garage.
On three of the sets, I got all 30 double unders done unbroken. On two of the sets I got 29 done unbroken ... D'oh!
Last night I did some bench press. My 1 rep max is now 150 lbs (up 15 lbs)
Five rounds for time of:
15 Walking lunge steps, Sub 2-40lb dumbells in front rack position.
Crossfit day 2 - Feeling Great!
15 lunges 95#
60 jumpropes ( cant do double unders yet)
20 minutes. those lunges as hard !
lets get heavy weights tomorrow!
Love getting humbled daily.
Subbed 70 singles for doubles.
Lunges as Rx'd
Got off to a good start, about the 4th round in my hamstrings and shoulders we're taking a beating and it slowed me down on the double-unders. Good WOD
Great end to my first week of CF.
Subbed 3:1 singles for DUs. Lunge form suffered in the waning rounds.
9:50 Tuck jumps for Double Unders
Subbed in 65lb lunges.
60# w/ 30# Dumbbells each hand.
JDawg, The rope should barely miss the ground when you jump. Rogue has a great tutorial on how to size a rope for you. Takes some time before you get your style down for it. Once you get it, you'll be soaring through them. Keep up the good work!
As rx'd 6:32. Quads and ass r going to be sore!
Sub'd 5 rounds:
15 walking lunges, 95#
30 tuck jumps
8:55 as rxd straitended my front leg every rep toale sire o had full range Of motion
6:15 as Rx'd.
15 walking lunge steps, 66#(30kg) barbell
30 tuck jumps
Had to replace double understand with 100 jumping jacks. Time was 7:20
75 lb. / 90 single unders per round - 8:34
60 single instead of 30 double
M, 29y/o, 6', 170lb, Rx 7:58 on Aug 28th. Same wod today Rx 12:34!
Must a been because my last (faster) time was with my crew at the box. Alone and you just don't feed off each other to do better. The TEAM is where its at.
Is the acceptable sub for double-unders 2:1 or 3:1 singles? I've been using 2:1 and still practicing double unders.
subbed 60 single unders
scaled weight to 25 lbs
11:15 as RX'd.
Legs still crushed from Row/Wall-Ball day!
As RX took me more than 15 min
Since I can't do continuous du, I ended doing about 4 singles with each du. As a result for each set I did about 120 singles and 30 du's.
15 steps with
Sub 30 power jumps can't do du singles feel to easy
Sub 90lbs for 40kg, with 2 kettle bells instead of barbell
M 27 5'11 180
10:45 Rx'd. I would have been a couple of minutes less but some clown stopped to ask me what the heck I was doing.
used 115lbs for lunges
RX 8:31 @ CrossFit Six Zero, McGuire AFB, NJ
RX 8:30 @ CrossFit Six Zero, McGuire AFB, NJ
15 walking lunges with 30# Kb (all I have)
30 double unders
As rx'd w/ Scotty. Luke. Then 5+ mile hike in white tanks. Great day.
Scaled weight to 65# - 11:30
I would say fixing his lumbar curve and keeping his chest up is more important than raising his chin or looking up. He may cause greater injury to simply lift his chin and not fully address the rest of his back/chest issues. The back and chest are far more important but far harder to conceive without someone pointing it out to you. I find dipping just slightly lower helps with this.
Some KB fans actually don't care about head position, while others tend to keep it neutral with the bell. So long as they have a strong back and their chest up, I don't think it matters much.
60 Single unders (cant do double unders yet)
40kg walking lunge.
15 Walking Lunge with 35# Plate
30 Double Unders
11:46 as Rx'd.
Glutes on fire!
14.28 as rx'd
Double unders got pretty dodgy after round 3
I suck at DUs.
82 lib (37 kg)
15 a 20 doble unders for round (alternated 3,4 single unders with 1 double unders)
M / 44 / 192cm / 85 kg
16:30. DU's - 1 single, 1 DU - 5 X 30 DU's total. NEED WORK!
28 kg barbell... 20kg bar + 2 4kg filled milk jugs. HAHA! What a sight!!
lmfao who swings like that???!?
9:27 as rx'd
This was actually fun!
11:00 bar lunges, rehabbing knee injury
100 jump ropes
45 pound dumbell
Du's went well
90lb WL with curl bar thing
8:18 using 100 pounds. I definitely felt this the next day.
just seen this pic... now thats a way to get hurt... make sure that lumbar curve is straight, and chest up...and like they said above, if you lack flexibility then sit down more
Modified...65 lbs lunges and high knees
with 22 kg dumbells.
M/ 38/ 134 lbs/ 5'-6"
As Rx: 7:50 (I had to do 8 steps and then turn around because my gym doesn't have much open room)
This was a great WOD... walking lunges in the rack position was great.. not bad at first, but it was taxing a bit at the end of each round after 2. I went unboken on all rounds and had only a couple tiny hicups on the DUs. I have had a bad ankle for a while now, so I kind of stopped with the DUs for a while... I've been hitting them for about a week now and they're starting to come back. I use them more as a warm up and to just throw in a twist on heavy days, etc. Great movement for coordination and timing when you're gassed. I went kind of super slow to get really good movement on the walking lunges... if I went quicker I started to push my knees forward and lose good posture, etc.
I really cramped up in my foot's arch... weird. This is all quads for a burn.
High Box jumps in set of about 7 reps, and heavier FS
(Box height ended up at about 42-43" and I would walk over and just do a set of FS.. I used: 115, 135, 165, 185 lbs for sets of around 5-7)
Gym turned off the lights as I was cleaning up so I HAD to leave.
My butt and quads were a bit tight. No POST WOD stretching for the first time in forever.
7:55 as rX
Had to use a woman's bar and no clamps. Kept having to shift the weights back into place. Could only do 10 steps before having to turn around. Awesome workout.
5:35 at work. 3 turns each round with lunges due to space
45 lbs bar-back squat position
2:00, 1:30, 1:00, 0:30
Alternating sets of:
Subbed quick ft for double unders
CFWU-3. Monkey touches instead of HSPU 3rd. Superman. Burgener.
Not bad overall. Lunges unbroken. Just pauses at top. DU better when I got rope out in front a little. Did upstairs in garage w/both vehicles out.
15 walking lunge steps, 70#
Did 30 double unders for the first round and had a brutal time with coordination today so I switched to singles for the following rounds
CFWU x 3
Made up on 120926-Wed
As RX'd: 19:28
Me as rx'ed:
G (subbed 30# barbell and 60 single unders):
female/145#/15 years old/5'2"
Did this on Friday the 28th. 65# in the front rack, otherwise as RX'd. All reps unbroken.
20 lunges holding 2 gallons of water on shoulders
100 single unders
subbed 3 rounds only and 18 lbs. barbell
single unders, cant do DU yet
need more exposure to front rack position, my shoulders and arms are not very stable with it yet
Did 3-3-2-2 on 18 ft rope climbs