September 15, 2012

Saturday 120915

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Post time to comments.

instructionalphoto_kettlebellswing_crop_th.jpg

Enlarge image

How could this athlete improve his swing?


"A Short Running Lesson With Dr. Nicholas Romanov, Part 1: Falling Position" CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Hood River by Again Faster Equipment - video [wmv] [mov] [HD mov]

Posted by Pukie at September 15, 2012 5:00 PM
Comments

Straight Lumbar!!! Shoulders back and active!

Comment #1 - Posted by: Evan at September 14, 2012 5:08 PM

loving it!

Comment #2 - Posted by: Mel/39m/5'10"/175 at September 14, 2012 5:18 PM

Chest up!

Comment #3 - Posted by: SCC at September 14, 2012 5:40 PM

Are the lunges 15 per leg or 15 total?

Comment #4 - Posted by: The Next Ronnie Coleman at September 14, 2012 5:47 PM

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.

Comment #5 - Posted by: TnT in MD at September 14, 2012 5:58 PM

Good WOD

Comment #6 - Posted by: Pardeezy at September 14, 2012 6:03 PM

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!!

Comment #7 - Posted by: Matt at September 14, 2012 6:24 PM

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.

Comment #8 - Posted by: Dave at September 14, 2012 6:28 PM

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.

Comment #9 - Posted by: BL at September 14, 2012 6:47 PM

M/27/6'/210

Five rounds for time of: 12:30

15 Walking lunge steps, rx'd
60 jump-rope
cant do double-unders just yet

Comment #10 - Posted by: Justin. at September 14, 2012 6:59 PM

Amen #12, improve, not disapprove

Comment #11 - Posted by: Matt at September 14, 2012 7:00 PM

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.

Comment #12 - Posted by: Apolloswabbie 072 201 48yoa at September 14, 2012 7:25 PM

Quit staring at the floor?

Comment #13 - Posted by: Calgary Newfie at September 14, 2012 7:27 PM

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.

Comment #14 - Posted by: Rickie at September 14, 2012 8:15 PM

Straight back (good back angle). Use the legs from the squat position to power/drive the weight up more.

Comment #15 - Posted by: rh at September 14, 2012 8:25 PM

7:51 rx'd. The dubs got me on the last round.

Comment #16 - Posted by: Jeremy at September 14, 2012 8:42 PM

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.

Comment #17 - Posted by: Dmorales at September 14, 2012 8:59 PM

8:45...Rx'd :-D

Comment #18 - Posted by: Adhish Chhabra at September 14, 2012 9:08 PM

#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.

Comment #19 - Posted by: John at September 14, 2012 9:11 PM

4:49. Dying

Comment #20 - Posted by: Brian engler at September 14, 2012 9:13 PM

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

Comment #21 - Posted by: lee b at September 14, 2012 9:23 PM

#19 Amen.

Comment #22 - Posted by: Timothy Tate at September 14, 2012 10:56 PM

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.

Comment #23 - Posted by: Devin at September 15, 2012 12:08 AM

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

Comment #24 - Posted by: orkun at September 15, 2012 12:34 AM

7:57

Scaled walking lunges to 40kg
Subbed 3:1 single-unders for double-unders

Comment #25 - Posted by: Brett (M/24/188cm/77kg) at September 15, 2012 1:29 AM

44/m/176cm/73kg

Five rounds for time of:
15 Standing lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

8:53

Had to do the lunges in place due to space constrictions.
Everything unbroken.

Comment #26 - Posted by: Memuc at September 15, 2012 1:36 AM

11:05

Comment #27 - Posted by: TomO/46/M/200 at September 15, 2012 2:04 AM

7:24
Lunges in place.
60 single-unders each round.

Comment #28 - Posted by: ART/M/43/5'5"/148 at September 15, 2012 4:10 AM

m/47/185

8:56

Comment #29 - Posted by: cosmo at September 15, 2012 5:03 AM

chest up. pinch your shoulder blades together.

Comment #30 - Posted by: D at September 15, 2012 5:09 AM

M/26/5'11''/180
6:00 Rx

Comment #31 - Posted by: Stephen at September 15, 2012 5:19 AM

Even I could see this one...

Comment #32 - Posted by: mattf at September 15, 2012 5:22 AM

41 y/o 185# m 5'8"

10:32

Comment #33 - Posted by: SLAP at September 15, 2012 5:50 AM

m/40/6/195
Scaled to 65#
Did 50 DUs vs 30
12:52

Comment #34 - Posted by: Jeremy A. Olive at September 15, 2012 6:17 AM

lumbar curve!

Comment #35 - Posted by: DooSun at September 15, 2012 6:23 AM

as rx'd

12:43

M/31/6'2"/200lbs

Comment #36 - Posted by: Brian B at September 15, 2012 6:55 AM

Colin, 19:40
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.

Comment #37 - Posted by: Colin at September 15, 2012 7:13 AM

M/31/72/200

Did 100 single jump rope. Not good enough at DU's yet.

Comment #38 - Posted by: SeanP at September 15, 2012 7:25 AM

M/31/72/200

Did 100 single jump rope. Not good enough at DU's yet.

10:34

Comment #39 - Posted by: SeanP at September 15, 2012 7:26 AM

Don't bend over so far/ let the kettlebell pass that far through his legs.

Comment #40 - Posted by: Pete Easterly at September 15, 2012 7:38 AM

9:25

45 lb plate overhead

Comment #41 - Posted by: Denmall at September 15, 2012 7:40 AM

Standing lunge
7:13
27/m/5'5"/160

Comment #42 - Posted by: Philip at September 15, 2012 7:46 AM

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!

Comment #43 - Posted by: Perry at September 15, 2012 8:05 AM

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!

Comment #44 - Posted by: Rocky at September 15, 2012 8:05 AM

@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?

Comment #45 - Posted by: Giancarlo at September 15, 2012 8:10 AM

m.32.69.170;
16:30;

sub'd .25mi run for DU's;
1:30, 2:30;
1:30, 2:30;
1:00, 2:00;
1:00, 2:00;
1:00, 1:30;

Comment #46 - Posted by: djf at September 15, 2012 8:13 AM

Did today's WOD with a twist 95 lbs barbell over head with lunges... Made it a bit more challenging 15:57

Comment #47 - Posted by: Antoinne at September 15, 2012 8:21 AM

11:06
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

Comment #48 - Posted by: jlew M/33/6'5''/220 at September 15, 2012 8:40 AM

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.

Comment #49 - Posted by: Blas_Argentina at September 15, 2012 8:52 AM

6:12 rx'd.

Comment #50 - Posted by: ken c at September 15, 2012 8:57 AM

Scaled down to:
Pack

Five rounds for time of:
10 Walking lunge steps, carrying a 65 pound barbell in the front rack position
20 Double-unders
8:41

Comment #51 - Posted by: Jason Crocker at September 15, 2012 9:12 AM

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.

Comment #52 - Posted by: Mel/39m/5'10"/175 at September 15, 2012 9:29 AM

M/5'9"/170
8:31

Comment #53 - Posted by: sam at September 15, 2012 9:36 AM

7:37

Comment #54 - Posted by: Mikey/19m/5'11/180 at September 15, 2012 9:55 AM

8:57 as Rx'd (with lunge steps)

Comment #55 - Posted by: Jetté 43/M/5'11"/175 at September 15, 2012 10:12 AM

M/6'1"/188
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.

Comment #56 - Posted by: Nick at September 15, 2012 10:17 AM

10:23.

Comment #57 - Posted by: Jeff A. at September 15, 2012 10:36 AM

M-169#-23 y/o

7:50 BAM rx

Loved this one!

Comment #58 - Posted by: Daniel at September 15, 2012 10:56 AM

M/33yrs/72"/108#

10:33 - Rx'd

Comment #59 - Posted by: Mike at September 15, 2012 11:05 AM

M/29/5'9"/190
5:53 (used 101# all I had was a 35# bar and 33# bumbers)

Comment #60 - Posted by: Jesse at September 15, 2012 11:15 AM

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

Comment #61 - Posted by: JDawg at September 15, 2012 11:26 AM

From my experience a short rope is faster & easier.

Comment #62 - Posted by: Joad at September 15, 2012 11:52 AM

8:52

alternated 4 singles,1 DU per round of 30 (60 singles, 15 DU)

M/52/190lb

Comment #63 - Posted by: Mazzone, Chantilly at September 15, 2012 11:55 AM

Thank You Joad im going to shoot for all DU's and not have to do singles

Comment #64 - Posted by: JDawg at September 15, 2012 11:59 AM

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
Modified
Five rounds for time of:
200lb sled drags – 15m forwards, 15m backwards
10 Med Ball slams 50lbs
6:46
M/54/6’/204

Comment #65 - Posted by: Pete In Sun City at September 15, 2012 12:18 PM

@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.

Comment #66 - Posted by: Rocky at September 15, 2012 12:55 PM

5:02

Comment #67 - Posted by: Drewpy at September 15, 2012 1:07 PM

Scaled DU to 2xSU.
Lunge: 95lb x15
SU: x60
5 rounds, 10:29.

Comment #68 - Posted by: Harpo m/45/5'7"/145 at September 15, 2012 1:17 PM

M/26/176
6:12 went nice and easy

Comment #69 - Posted by: Spartan at September 15, 2012 1:26 PM

M/21/6'0/205

6:35 ass locked up and quads on fire!!

Comment #70 - Posted by: Zack Martinolich at September 15, 2012 1:33 PM

As rx'd: 8:26

spicy!

Comment #71 - Posted by: Chrissy/31/f/4'11"/105 at September 15, 2012 1:35 PM

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.

Comment #72 - Posted by: Darrin at September 15, 2012 2:01 PM

F/42/180/5'10"

65# walking lunges

8:32

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)

Comment #73 - Posted by: JuliePlatt at September 15, 2012 2:04 PM

M/33/166/5'6

6:40

Five rounds for time of:
15 Walking lunge steps, Sub 2-40lb dumbells in front rack position.
30 Double-unders

Crossfit day 2 - Feeling Great!

Comment #74 - Posted by: Aldo V. at September 15, 2012 2:17 PM

M/23/185/5'10"

15 lunges 95#
60 jumpropes ( cant do double unders yet)

20 minutes. those lunges as hard !

Comment #75 - Posted by: CC at September 15, 2012 2:25 PM

M/23/180/5.10

6:13 rxd

lets get heavy weights tomorrow!

Comment #76 - Posted by: JD at September 15, 2012 2:31 PM

m/42/5'8"/175

Love getting humbled daily.

Subbed 70 singles for doubles.
Lunges as Rx'd

10:05

Comment #77 - Posted by: Mike A. at September 15, 2012 2:41 PM

M/28/6'3/202lbs

Rx'd 8:25
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

Comment #78 - Posted by: Daniel Madrid GFS at September 15, 2012 2:57 PM

M/35/72"/219

Great end to my first week of CF.

Subbed 3:1 singles for DUs. Lunge form suffered in the waning rounds.

14:39

Comment #79 - Posted by: Metro at September 15, 2012 3:30 PM

Rx'd
7:56
Great WOD

Comment #80 - Posted by: Chip at September 15, 2012 3:52 PM

M/43/5'8"/170

Rxd 7:25

Comment #81 - Posted by: Jon Craig at September 15, 2012 3:56 PM

M/39/6'1"/190

9:50 Tuck jumps for Double Unders

Comment #82 - Posted by: Dan G. Ashland,WI at September 15, 2012 4:11 PM

Subbed in 65lb lunges.

10:37

Comment #83 - Posted by: Brandon at September 15, 2012 4:25 PM

M/25/6'3/210
7:37
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!

Comment #84 - Posted by: Chris B at September 15, 2012 4:26 PM

as rxd @ HCHS

6:00

Comment #85 - Posted by: ferb44 173# at September 15, 2012 4:31 PM

As rx'd 6:32. Quads and ass r going to be sore!

Comment #86 - Posted by: Kurt M/38/185 at September 15, 2012 4:57 PM

Sub'd 5 rounds:
15 walking lunges, 95#
30 tuck jumps
11:28

Comment #87 - Posted by: scfd1_9607 at September 15, 2012 5:06 PM

31m/214/6'
8:55 as rxd straitended my front leg every rep toale sire o had full range Of motion

Comment #88 - Posted by: Daniel cram at September 15, 2012 5:15 PM

M/22/220lb/77"
6:15 as Rx'd.

Comment #89 - Posted by: Noth at September 15, 2012 5:20 PM

15 du's per round

12:40

Comment #90 - Posted by: Sinal M/33/5'9"/210 at September 15, 2012 5:55 PM

7:08 as RX'd

Comment #91 - Posted by: Edwards M/16/5'11/175 at September 15, 2012 6:11 PM

8:12

Comment #92 - Posted by: jakeM at September 15, 2012 6:43 PM

10:06

Comment #93 - Posted by: JDawg at September 15, 2012 6:45 PM

5rds
15 walking lunge steps, 66#(30kg) barbell
30 tuck jumps

12:18

Comment #94 - Posted by: Saganamooo at September 15, 2012 6:51 PM

Had to replace double understand with 100 jumping jacks. Time was 7:20

M/24/6'2"/215 pnds

Comment #95 - Posted by: Tristan S at September 15, 2012 6:54 PM

75 lb. / 90 single unders per round - 8:34

M/46/5'6"/188lb.

Comment #96 - Posted by: Okuin123 at September 15, 2012 7:14 PM

m/22/6'2/213
11:05
60 single instead of 30 double

Comment #97 - Posted by: Mathieu Ruest at September 15, 2012 7:24 PM

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.

Comment #98 - Posted by: Verdi at September 15, 2012 8:02 PM

Is the acceptable sub for double-unders 2:1 or 3:1 singles? I've been using 2:1 and still practicing double unders.

Comment #99 - Posted by: scojo28 at September 15, 2012 8:26 PM

M/29/136#

Rx 14:12

Comment #100 - Posted by: Keen-NZ at September 15, 2012 8:34 PM

8:03 @HCHS

65# lunges
subbed 60 single unders

Comment #101 - Posted by: flyingfleet at September 15, 2012 8:46 PM

M/33/5'10"/165

9:42 rx'd

Comment #102 - Posted by: ram at September 15, 2012 8:49 PM

M/20/5'7/180

8:20 rx'd

F/19/5'5/130

8:30
scaled weight to 25 lbs

Comment #103 - Posted by: andrew.p at September 15, 2012 9:17 PM

As RX
M/32/5'6"/155#
6min 22sec

Comment #104 - Posted by: Mitch Otani at September 15, 2012 11:47 PM

11:15 as RX'd.

Legs still crushed from Row/Wall-Ball day!

Comment #105 - Posted by: clouds7rife at September 16, 2012 1:30 AM

M/42/200lb/5'11"

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.

Comment #106 - Posted by: Pjduenas at September 16, 2012 7:08 AM

4 rounds - 16:06

Comment #107 - Posted by: Brett C. m/30/6'0"/175lbs. at September 16, 2012 7:26 AM

14:13 as rx'd

Comment #108 - Posted by: cleveland at September 16, 2012 7:57 AM

F/51/5'6/125
9:30
15 steps with
55#
55#
55#
60#
65#
Sub 30 power jumps can't do du singles feel to easy

Comment #109 - Posted by: D.S. at September 16, 2012 8:46 AM

M/16/5'10/172
Sub 90lbs for 40kg, with 2 kettle bells instead of barbell
RX DU

10:28

This sucked

Comment #110 - Posted by: Leon R at September 16, 2012 9:15 AM

9:42

Comment #111 - Posted by: myles456 at September 16, 2012 10:40 AM

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.

Shawn

Comment #112 - Posted by: Shawn at September 16, 2012 10:51 AM

9:20, with 75#

Comment #113 - Posted by: Kevin C. (M/53/5'11"/175) at September 16, 2012 11:38 AM

used 115lbs for lunges

7:13

Comment #114 - Posted by: dan at September 16, 2012 1:19 PM

7:40

Comment #115 - Posted by: matt at September 16, 2012 1:42 PM

RX 8:31 @ CrossFit Six Zero, McGuire AFB, NJ

Comment #116 - Posted by: Brad Burnett at September 16, 2012 2:57 PM

RX 8:30 @ CrossFit Six Zero, McGuire AFB, NJ

Comment #117 - Posted by: Brad Burnett at September 16, 2012 2:58 PM

F/33/5'2"/117
15 walking lunges with 30# Kb (all I have)
30 double unders
5:48

Comment #118 - Posted by: maryanderson at September 16, 2012 3:35 PM

as rx'd

9:49

Comment #119 - Posted by: JFA/175# at September 16, 2012 4:13 PM

6:01 rx
M/27 180#

Comment #120 - Posted by: Bryon at September 16, 2012 4:19 PM

12:25 as RX'd

Comment #121 - Posted by: Carl H at September 16, 2012 4:38 PM

as rx'd

8:03

Comment #122 - Posted by: Bells 39/195 at September 16, 2012 8:31 PM

as rx'd 8:03

Comment #123 - Posted by: Bells 39/195 at September 16, 2012 8:32 PM

As rx'd w/ Scotty. Luke. Then 5+ mile hike in white tanks. Great day.

Comment #124 - Posted by: Ajax at September 16, 2012 10:45 PM

as rx'd 13:29

Comment #125 - Posted by: AGL at September 17, 2012 12:25 AM

5:27 mins as rx'd

Comment #126 - Posted by: DPL at September 17, 2012 3:44 AM

Scaled weight to 65# - 11:30

Comment #127 - Posted by: GU997/M/43/200#/5'10" at September 17, 2012 4:30 AM

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.

Comment #128 - Posted by: Ike Renner at September 17, 2012 7:19 AM

37/m175
Rx 8:56

Comment #129 - Posted by: ffkwill at September 17, 2012 7:35 AM

M/42/187
RXd 11:03

Comment #130 - Posted by: Rshert at September 17, 2012 8:00 AM

Is it 15 lunges per leg?

Comment #131 - Posted by: John Welsh at September 17, 2012 8:54 AM

6:11 w/ 100lb barbell

Comment #132 - Posted by: BH2 at September 17, 2012 8:54 AM

07:33
60 Single unders (cant do double unders yet)
40kg walking lunge.

marko

Comment #133 - Posted by: Marko at September 17, 2012 9:12 AM

6:59 as rx'd

Comment #134 - Posted by: MAGNUS M/26/5'8/160 at September 17, 2012 9:39 AM

9:25 as rx'd

Comment #135 - Posted by: SB at September 17, 2012 10:17 AM

5 rounds
15 Walking Lunge with 35# Plate
30 Double Unders
10:48

Comment #136 - Posted by: dyagg at September 17, 2012 10:29 AM

11:46 as Rx'd.

Glutes on fire!

Comment #137 - Posted by: Michael m/49/5'9"/175/MI Survivor at September 17, 2012 11:07 AM

M/29/180cm/70kg

12:26

Comment #138 - Posted by: ukr17 at September 17, 2012 11:36 AM

m/26/6'3"/208

14.28 as rx'd

Double unders got pretty dodgy after round 3

Comment #139 - Posted by: James O'Reilly at September 17, 2012 1:58 PM

M/22/5'11"/185
23:15.3

100#
I suck at DUs.

Comment #140 - Posted by: Miles Forks at September 17, 2012 4:16 PM

M/35/5'4"/147lbs
As RX'd
6:34

Comment #141 - Posted by: Matt Burritt at September 17, 2012 5:00 PM

8:15

Comment #142 - Posted by: B. Rhaly at September 17, 2012 6:03 PM

17:00
82 lib (37 kg)
15 a 20 doble unders for round (alternated 3,4 single unders with 1 double unders)

Comment #143 - Posted by: lucio1928,M/40/184cm/96kg at September 17, 2012 6:18 PM

As rx'd
9:45

Comment #144 - Posted by: sebastian m/43/180/6'2" at September 17, 2012 8:14 PM

C-
@ CFS
5:39
65#

Comment #145 - Posted by: Jeff & Charity @ CF Snohomish at September 17, 2012 10:16 PM

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!!

Comment #146 - Posted by: Arnold at September 18, 2012 1:54 AM

lmfao who swings like that???!?

Comment #147 - Posted by: J at September 18, 2012 6:47 AM

M/23/5'10"/175

9:27 as rx'd

Comment #148 - Posted by: T. Swihart at September 18, 2012 7:24 AM

M/33/6'2"/215

Rx 7:40

This was actually fun!

Comment #149 - Posted by: alao at September 18, 2012 12:50 PM

8.07

ASRX 2012

Comment #150 - Posted by: Nathan/m/165#/1979-since2008 at September 18, 2012 1:51 PM

6:21

Comment #151 - Posted by: mlt at September 18, 2012 3:19 PM

11:00 bar lunges, rehabbing knee injury
100 jump ropes

Comment #152 - Posted by: Greg at September 18, 2012 4:08 PM

F/36/165/5'6
10:49

Comment #153 - Posted by: Shay at September 18, 2012 4:32 PM

As rx'd 8:31

Comment #154 - Posted by: Casey R at September 18, 2012 6:17 PM


M/25/5'9"/160

Rx'd

14:11

Comment #155 - Posted by: lwoody at September 18, 2012 7:16 PM

4:56 Rx'd

Comment #156 - Posted by: MarcusG 31 5'9" 160# at September 18, 2012 8:22 PM

15:46
45 pound dumbell
29/f/127/5'6"

Comment #157 - Posted by: Kim at September 18, 2012 8:54 PM

16:43
Du's went well
90lb WL with curl bar thing

Comment #158 - Posted by: Johnh 44/205 at September 19, 2012 8:25 AM

Rx'd

6:57

Comment #159 - Posted by: Kt at September 19, 2012 9:09 AM

M/24/6'/188

12:29 Rx'd

Comment #160 - Posted by: TPD at September 19, 2012 9:39 AM

8:18 using 100 pounds. I definitely felt this the next day.

Comment #161 - Posted by: Edwin 29/M/68"/170 at September 19, 2012 9:50 AM

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

Comment #162 - Posted by: Archie at September 19, 2012 11:05 AM

Modified...65 lbs lunges and high knees

13:58

Comment #163 - Posted by: Gravy at September 19, 2012 11:05 AM

7:35

with 22 kg dumbells.

Comment #164 - Posted by: Peter Nemr M/31/65.5"/167 at September 20, 2012 12:03 AM

7:32

With 22Kg Dumbells.

Comment #165 - Posted by: Peter Nemr M/31/65.5"/167 at September 20, 2012 12:12 AM

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.
POST WOD:
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.

Comment #166 - Posted by: Anton at September 20, 2012 8:37 AM

as rx'd 9:35

Comment #167 - Posted by: Saam at September 20, 2012 3:07 PM

65#

10:00

Comment #168 - Posted by: pickle93 (m/41/6'/185) at September 21, 2012 5:50 AM

28m/6'1"/220

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.

Comment #169 - Posted by: Ludo at September 21, 2012 9:00 AM

5:35 at work. 3 turns each round with lunges due to space

Comment #170 - Posted by: jdisch at September 21, 2012 4:04 PM

6:25

Comment #171 - Posted by: mcdontron at September 21, 2012 6:20 PM

50/M/180
Sub'd
45 lbs bar-back squat position
10:01

Comment #172 - Posted by: Zim at September 22, 2012 2:11 PM

8:06

Comment #173 - Posted by: MikeyPaul/m/30/170 at September 23, 2012 6:47 PM

Warmup:

Shoulder mobility
Running warmup


WOD:

6:24

Post-WOD:

2:00, 1:30, 1:00, 0:30

Alternating sets of:

Wall sits
Supermans
Planks

Comment #174 - Posted by: savetheh at September 24, 2012 7:10 AM

Subbed quick ft for double unders
5:45

Comment #175 - Posted by: steve at September 24, 2012 8:32 AM

15:14 only 4 ends

Comment #176 - Posted by: Crossfit Chris at September 24, 2012 5:57 PM

15:34

as rx'd

Comment #177 - Posted by: Dexter at September 24, 2012 6:33 PM

m/38/5'9/178
CFWU-3. Monkey touches instead of HSPU 3rd. Superman. Burgener.
9:07
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.

Comment #178 - Posted by: jrm at September 24, 2012 6:58 PM

11.45 rxd.

Comment #179 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at September 25, 2012 9:38 AM

11:03 rxd

Thanks

Comment #180 - Posted by: mikeyb m/51/179 at September 25, 2012 3:00 PM

10:51

15 walking lunge steps, 70#
90 skips

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

Comment #181 - Posted by: Boo Boo F/24/5'8/148 at September 26, 2012 7:12 AM

Day 149
M/45/6'0"/189
CFWU x 3
Made up on 120926-Wed
As RX'd: 19:28

Comment #182 - Posted by: fargingbastige at September 26, 2012 11:11 AM

As rxd
22:15

Comment #183 - Posted by: Drew m/44/5'10"/167 at September 26, 2012 6:08 PM

10.57

Comment #184 - Posted by: nsb at September 26, 2012 7:28 PM

Me as rx'ed:
8:01

G (subbed 30# barbell and 60 single unders):
8:12

Comment #185 - Posted by: tgremillion M/32/6'1/185 at September 27, 2012 4:36 AM

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.

8:42

Comment #186 - Posted by: Ariel at September 30, 2012 9:06 AM

5 rounds
20 lunges holding 2 gallons of water on shoulders
100 single unders

12:57

m/41/5'8/240

Comment #187 - Posted by: phat boi at October 2, 2012 1:17 PM

52/m/186

Rx'd. 15:flat

Comment #188 - Posted by: denob at October 5, 2012 12:38 PM

subbed 3 rounds only and 18 lbs. barbell

9:55

Comment #189 - Posted by: Manchild at October 15, 2012 5:55 AM

M/18/5'11"/170
single unders, cant do DU yet
11:50
need more exposure to front rack position, my shoulders and arms are not very stable with it yet

Comment #190 - Posted by: stemme at October 25, 2012 7:05 AM

28:19
Did 3-3-2-2 on 18 ft rope climbs

Comment #191 - Posted by: Mik at November 1, 2012 8:13 PM

9:42 as rx

Comment #192 - Posted by: zenoperegrinus at January 15, 2013 12:49 PM

CFWUx2
12:28
DUs need work!

Comment #193 - Posted by: Doug at May 31, 2013 7:18 PM

Solid short workout. Did 16 walking lunge steps because I refuse to do more reps on one side than the other lol

6:26 RX'd :D

Comment #194 - Posted by: Jason H. M/23/5'8"/152lbs at September 24, 2013 3:09 PM

M/42/179cm/91kg

#30kg.

10:03

Comment #195 - Posted by: Jose-Luis Morales at September 3, 2014 8:18 AM
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