CrossFit | 201120
Friday

201120

Workout of the Day

85

For time:

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.

Skin the Cat

2
skin the cat
Watch

Comments on 201120

87 Comments

Comment thread URL copied!
Kury Akin
June 5th, 2021 at 2:00 pm
Commented on: 201120

17:10 @ 30-25-20-15 box jumps and m/c @12.5kph/3% 400-800-1200m

(edited)
Comment URL copied!
Cy Azizi
January 6th, 2021 at 2:28 pm
Commented on: 201120

24:00. 24kg

Comment URL copied!
Clint Michael
December 19th, 2020 at 2:20 pm
Commented on: 201120

20:00

used a 50 lbs. dumbbell

Comment URL copied!
Jeff Chalfant
December 11th, 2020 at 9:41 pm
Commented on: 201120

24:05 as rx’d. Broke swings 8/7/8...from the start. Broke each round that way except for the last set of swings each round and the final 15 were unbroken.


177/41/69”

Comment URL copied!
Morgan Greene
December 6th, 2020 at 8:17 pm
Commented on: 201120

15:15

Comment URL copied!
Vanessa Branstetter
December 3rd, 2020 at 11:25 pm
Commented on: 201120

23:01 rxed

Comment URL copied!
Ralph Keeley
November 30th, 2020 at 1:06 am
Commented on: 201120

M/34/6'/175#


15:43 with 53 lb. KB

(Runs all around 1:50/400m)

Comment URL copied!
Kevin Miller
November 28th, 2020 at 3:19 pm
Commented on: 201120

M/47/67”/180

scaled to 24kg kettle bell

performed at Bonnie’s

23:11

Comment URL copied!
Giuseppe Petrillo
November 28th, 2020 at 11:07 am
Commented on: 201120

17:15 18 kg db

(edited)
Comment URL copied!
Jeffrey Howard
November 26th, 2020 at 11:01 pm
Commented on: 201120

M/25/5'8"/160lb

CrossFit AFK


24:15 - Rx (Saw this and knew, wow that's going to be absolutely terrible. After doing it, it was worse.)

Comment URL copied!
Alex Pham
November 26th, 2020 at 3:14 pm
Commented on: 201120

17:50

40# kb

Comment URL copied!
Chin-Sheng Chou
November 26th, 2020 at 10:58 am
Commented on: 201120

RX 24:09(BKS)

Comment URL copied!
Kyle Earhart
November 23rd, 2020 at 10:39 pm
Commented on: 201120

M/34/175lb

27:36

28kg KB

Comment URL copied!
Chris Mourtokokis
November 23rd, 2020 at 8:47 pm
Commented on: 201120

Rx w/55# KB

15:23

Comment URL copied!
Jade Teasdale
November 23rd, 2020 at 5:07 pm
Commented on: 201120

W/24/5’5”/132#s

i ❤️ kbs!

Comment URL copied!
Jade Teasdale
November 23rd, 2020 at 5:04 pm
Commented on: 201120

16:53 RX 50#KB

Comment URL copied!
Benjamin Schill
November 23rd, 2020 at 4:07 pm
Commented on: 201120

M/43/6’3”/212

19:07

Comment URL copied!
Yevhenii Kyrylenko
November 23rd, 2020 at 1:38 pm
Commented on: 201120

27:50 Rx

Comment URL copied!
Blake Zinn
November 23rd, 2020 at 1:37 pm
Commented on: 201120

m/37/258lbs


for time

35# db instead of kb

30 kettlebell swings

100 turns

20kettlebell swings

200 turns

10 kettlebell swings

400 turns

5 kettlebell swings


13:34


Meathead finisher 3x10e 30# Concentration curl

Comment URL copied!
Matt Anderson
November 23rd, 2020 at 1:18 am
Commented on: 201120

2nd wod back in 2 years. Looking to get back into it.


20:33

russians with 1.5pd

Comment URL copied!
Cor Oz
November 22nd, 2020 at 10:27 pm
Commented on: 201120

201120


For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

24 kg 32 kg

Post time to comments.


Goal:

19 minutes


Actual:

Skipped workout


Subbed:



GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings

1:00 Single-unders


SKILL PRACTICE

Handstand walking:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways


SPECIFIC WARM-UP

Kettlebell swings

3x10 build up to working weight


Run

Down and back:

5m karaoke (sideways high knee over, over, walk, walk)

5m over the hurdle (forward, foot strike below chest)

5m knee to chest (use hands pull knee up, mid foot strike down)

5m figure four

5m lunge arms overhead (Samson stretch)

5m lunge with torso twist (to side with knee up)

5m toe touch (opposite hand and foot)

5m high knees (3 seconds in place, lean forward to move forward)

5m butt kicks (3 seconds in place, lean forward to move forward)

5m straight leg (striking only mid foot)

Down:

15m side step

15m side step jumping jack

Sitting arm swings (build to fastest speed, feel timing of bounce in butt)

Standing arm swings (build to fastest speed, feel timing of bounce in heels)

15m toes out walk

15m toes in walk

15m walk on heels

15m walk on toes

15m walk on outside of foot

15m walk on inside of foot

50m half-step run, fast arms, run backwards back

20m run (10m to slow down)

40m run (10m to slow down)

60m run (10m to slow down)

Comment URL copied!
Richard Shevak
November 22nd, 2020 at 12:58 pm
Commented on: 201120

52yo/M/138#

23:10

35#kb

Comment URL copied!
Dave Saunders
November 21st, 2020 at 10:25 pm
Commented on: 201120

15:37 Rx+ with an 80lb Kettlebell

Comment URL copied!
Oscar Saenz
November 21st, 2020 at 6:26 pm
Commented on: 201120

26:57 - 35lb KB

Comment URL copied!
Oscar Saenz
November 21st, 2020 at 6:25 pm
Commented on: 201120

26:57 - 35lb KB

Comment URL copied!
Ryan Butlin
November 21st, 2020 at 5:28 pm
Commented on: 201120

18:34 Only had 24KG KB and did 500M, 1000M then 1200 M, Nice to be able to do another main site WOD from home with my own equipment

Comment URL copied!
Erica McLean
November 21st, 2020 at 5:10 pm
Commented on: 201120

Used my only kb (45#) and whenever there's running, I use level 2 incline on treadmill

23:50

Comment URL copied!
James Gentile
November 21st, 2020 at 5:04 pm
Commented on: 201120

18:40.


Used a 45lb plate since it was the safest heaviest option I had. Good workout.

Comment URL copied!
Myles Lance
November 21st, 2020 at 3:50 pm
Commented on: 201120

21:18

Comment URL copied!
Kristine Sweatt
November 21st, 2020 at 2:50 pm
Commented on: 201120

24:20 rx

Comment URL copied!
Brandon Alred
November 21st, 2020 at 7:54 am
Commented on: 201120

22:43

53lb KB

Comment URL copied!
Hank McKibban
November 21st, 2020 at 7:12 am
Commented on: 201120

21:25 rx

Comment URL copied!
Kevin Flowers
November 21st, 2020 at 3:35 am
Commented on: 201120

M/55/185/6’0”


45/35/25/15 KB swings (60 lbs)

400/800/1200 m runs


16:41

Comment URL copied!
Edward Bauer
November 21st, 2020 at 1:37 am
Commented on: 201120

M/41/185/5'9”

15:20 Rx

Comment URL copied!
Hamilton Kipp
November 21st, 2020 at 12:51 am
Commented on: 201120

18:40

70# kb

subbed row for run

47/6’1/175

Comment URL copied!
Justin Coloma
November 21st, 2020 at 12:22 am
Commented on: 201120

Subbed:


50 lbs Dumbbell Swings (same reps)

Elliptical for runs (same distances)


20:33

Comment URL copied!
Nick Fenton
November 20th, 2020 at 11:33 pm
Commented on: 201120

18:21 scaled


53# kB, add equal amount of dubs after each run. (45 - 35 - 25)

Comment URL copied!
Shaun Stapleton
November 20th, 2020 at 11:15 pm
Commented on: 201120

Rx 19:55


36/195/5’9/M

Comment URL copied!
Lincoln Kerger
November 20th, 2020 at 11:12 pm
Commented on: 201120

No DBs or KBs so subbed 45# plate (heaviest thing available to hold onto for swings)

18:41 Rx’d reps and runs.

Comment URL copied!
Antonio Alves
November 20th, 2020 at 11:10 pm
Commented on: 201120

FOR TIME:


45 russian DB swings | 15 kg DB

400-m run

35 russian DB swings | 15 kg DB

800-m run

25 russian DB swings | 15 kg DB

1,200-m run

15 russian DB swings | 15 kg DB


SCORE: 21'18''

Running time: 11'54''


Nice one!

Comment URL copied!
Jordan Flores
November 20th, 2020 at 10:50 pm
Commented on: 201120

14:12

first time starting crossfit workouts

M/230/38 wildland firefighter

Comment URL copied!
Christopher Buchenholz
November 21st, 2020 at 3:42 pm

Welcome! Also just starting out! Good luck to us both!!

Comment URL copied!
Troy Bruun
November 20th, 2020 at 10:28 pm
Commented on: 201120

Women’s Rx

16:49


25 degrees F

Comment URL copied!
Michael Mallin
November 20th, 2020 at 9:33 pm
Commented on: 201120

RX 15:28

Comment URL copied!
Nicole Deaver
November 20th, 2020 at 9:20 pm
Commented on: 201120

Subbed 35# DB

20:16

Comment URL copied!
Derek Eason
November 20th, 2020 at 9:16 pm
Commented on: 201120

Rx 17:04




Comment URL copied!
Steve Day
November 20th, 2020 at 8:54 pm
Commented on: 201120

Me last night: "I can strap some weights to my 45# KB to make it 70#"

Me today after attempting above idea and trying to swing a hobbled together KB: "That was a dumb idea"


Scaled to 45# KB and turned this into more of a sprint.

15:55


Total runs - 10:46

KB Swings unbroken

Comment URL copied!
Charlie Pokorny
November 20th, 2020 at 8:58 pm

Yeah - I thought about doing that today also, but 120 swings helped me decide not too.

I have had mixed results in the past. Sometimes it has held together, other times it's totally fallen apart.

Comment URL copied!
Coastie Nick
November 20th, 2020 at 8:54 pm
Commented on: 201120

Scaled to 50# KB (heaviest available)


19:53

Comment URL copied!
Charlie Pokorny
November 20th, 2020 at 8:48 pm
Commented on: 201120

Scale to 50-lb kettlebell

19:08

Swings good, runs slow

m/52/5'11"/200#

Comment URL copied!
Christian Simpson
November 20th, 2020 at 8:29 pm
Commented on: 201120

Sc russian kb swing 50#,


19:57

Comment URL copied!
Jim Rix
November 20th, 2020 at 8:11 pm
Commented on: 201120

7-7-5-5-3-3 deadlift

245-255-265-270-280-285#


Then today’s WOD, subbing sit-ups vice kB swings due to elbow tendinitis. ok workout, but not near as intense as prescribed.

18:27

(edited)
Comment URL copied!
Drew YoungeDyke
November 20th, 2020 at 7:59 pm
Commented on: 201120

Scaled w 24kg KB (heaviest I have). Runs on a sidewalk & dirt trail through the woods. 21:40.


M/5’8”/190/40

Comment URL copied!
Az Native
November 20th, 2020 at 7:23 pm
Commented on: 201120

20:06. At home, subbed bike ride .5,1,1.5 miles for runs. Used 1.5pd KB.

Comment URL copied!
Js Smith
November 20th, 2020 at 6:46 pm
Commented on: 201120

Used to 25# kb & converted runs to 500m, 1000m, and 1500m rows, respectively

22:36

Comment URL copied!
Michael Arko
November 20th, 2020 at 6:41 pm
Commented on: 201120

24kg dumbbell

20:15

Comment URL copied!
Michael Arko
November 20th, 2020 at 6:45 pm

Yesterday I humored my daughter with a 2nd workout, 4 rounds of 400m run + 25 sit-ups (11:58). That plus yesterday’s program left me dog-tired today. Geez I ran S-L-O-W!

Comment URL copied!
Royce Boggs
November 20th, 2020 at 6:34 pm
Commented on: 201120

33:14 40lb DB swings

6’5 325lb Male

Otherwise RX

(edited)
Comment URL copied!
Chris Meldrum
November 20th, 2020 at 6:32 pm
Commented on: 201120

As rx’d, 22:14.


Went at about 90%.  Broke swings 20-15-10 / 15-10-10 / 15-10 / 15.  Runs were all around 8 min mile pace.  These high rep WODs are definitely not in my sweet spot.


47m/5'10"/185

Comment URL copied!
Christopher Buchenholz
November 20th, 2020 at 6:18 pm
Commented on: 201120

m/53/5'9"/168


WARMUP:


Jumprope - 200/100/100 (Double leg/Single leg/single leg)


Complete a 6 minute AMRAP of: (2 rounds)


5 Pullups

10 Push Ups

15 Butterfly Sit Ups

20 PVC Pass Throughs 


WOD:


For time: (28)

45 kettlebell swings (30 lbs)

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

Comment URL copied!
Chris Sinagoga
November 20th, 2020 at 6:02 pm
Commented on: Skin the Cat

Always wondered why these are called "skin the cats"

Comment URL copied!
Cor Oz
November 22nd, 2020 at 9:26 pm

Likewise!

Comment URL copied!
Mark Merifield
November 20th, 2020 at 6:01 pm
Commented on: 201120

24Kg K/B

25:00

Comment URL copied!
Kirk Byrd
November 20th, 2020 at 5:47 pm
Commented on: 201120

M/39/5'10"/195


RX 22:42

Comment URL copied!
Mike K
November 20th, 2020 at 5:08 pm
Commented on: 201120

45 kettlebell swings with 44lbs

400-m run

35 kettlebell swings with 44lbs

800-m run

25 kettlebell swings with 44lbs

1,200-m run

15 kettlebell swings with 44lbs

15:55

Comment URL copied!
David Williams
November 20th, 2020 at 4:49 pm
Commented on: 201120

M/36/170lb/5’7”


19:05 with a 50lb KB

Comment URL copied!
Daniel Lowe
November 20th, 2020 at 4:30 pm
Commented on: 201120

15kg - gyms closed and it's the only one I've got at home


19:56

Comment URL copied!
Amedeo Alessio Cerea
November 20th, 2020 at 4:20 pm
Commented on: 201120

KB 24kg

23:20

Comment URL copied!
Greg Fairbanks
November 20th, 2020 at 3:43 pm
Commented on: 201120

45 kb swings 35#

8 stair sprints (basement stair down and back up)

35 kb swings

16 stair sprints

25 kb swings

24 stair sprints

15 kb swings


14:18

Comment URL copied!
Karina Findlay
November 20th, 2020 at 3:32 pm
Commented on: 201120

Scaled to 35# KB otherwise Rx

20:44

Comment URL copied!
Charles Meyers
November 20th, 2020 at 2:44 pm
Commented on: 201120

Workout of the Day


12

For time: 23:49 (assault air runner)

45 kettlebell swings 50 lbs

400-m run RX

35 kettlebell swings 50 lbs

800-m run RX

25 kettlebell swings 50 lbs

1,200-m run RX

15 kettlebell swings 50 lbs

Comment URL copied!
Fabien Deneuville
November 20th, 2020 at 2:08 pm
Commented on: 201120

Had to do it from home with 10kg DB instead of KB. Heavier weights were not really stable.

Did it in 18:16

Comment URL copied!
Randy Crooker
November 20th, 2020 at 1:46 pm
Commented on: 201120

Scaled 24kg

15:53

Comment URL copied!
Claire Fiddian-Green
November 20th, 2020 at 1:40 pm
Commented on: 201120

22:58

Used a 20kg/ 44lb KB (heaviest I have)

All else Rx

Comment URL copied!
Joe Conradi
November 20th, 2020 at 11:56 am
Commented on: 201120

RX: 16:26

Comment URL copied!
Viktor Wachtler
November 20th, 2020 at 11:24 am
Commented on: 201120

Russian swings

15:24

44/1.78m/73kg

Comment URL copied!
Daniel Robinson
November 20th, 2020 at 10:58 am
Commented on: 201120

Scaled:

20:58 (24k KB)

Comment URL copied!
Eugenio Gonzalez
November 20th, 2020 at 10:42 am
Commented on: 201120

22:33 not my best performance but I'm pretty happy because I've been in pain for the past few days

Comment URL copied!
William Laerte
November 20th, 2020 at 10:39 am
Commented on: 201120

M/37/1.80/90


Rx 21"20

Comment URL copied!
Stacey Thompkins
November 20th, 2020 at 9:42 am
Commented on: 201120

M/46/6'2"/185#


Rx'd rep scheme with 32kg RKBS and 30/60/90 cals on assault bike

19:44

Comment URL copied!
QiHui Xing
November 20th, 2020 at 8:08 am
Commented on: 201120
(edited)
Comment URL copied!
Damien Leroux
November 20th, 2020 at 7:48 am
Commented on: 201120

Rx : 15'25 kb 32kg, assault bike distance fois 2.

Comment URL copied!
Brendan Mullan
November 20th, 2020 at 6:42 am
Commented on: 201120

Scaled

24kg

19.27min 👍😅

Comment URL copied!
Andrew Shilton
November 20th, 2020 at 5:59 am
Commented on: 201120

13:53.

RKBS 32kg

Comment URL copied!
Edward Bauer
November 21st, 2020 at 1:43 am

Nice work. Yours seems to be the fastest Rx time. I just slid under a bunch of other people at 15:20. This doesn't happen often so I'm pretty happy about it.

Comment URL copied!
Kyungtaek Kang
November 20th, 2020 at 3:25 am
Commented on: 201120

☆CFHIM 46/93kg

27:35 (Assault Airrunner)

Comment URL copied!
Chris Sinagoga
November 20th, 2020 at 2:55 am
Commented on: 201120

Champions Club Scaling Notes


RANT

One of the things we have been putting an emphasis on lately is rhythm in movements. When I work out, I like to hear the sound - either of my breathing or the bar hitting the ground or my feet on the box - and try to notice and keep a consistent beat. I'm a hip hop head so maybe this is why I look for it. Either way, kettlebell swings are probably the easiest way to find rhythm in CrossFit movements. Also, they are a great way to reinforce good habits when jumping. So this workout gives us a ton of opportunity to use the kb swing to make other things better. Nobody cares about your ability to swing a thing over your head. Use it to help other stuff.


WHAT ABOUT THE MOVEMENTS

Kettlebell swing - jumping with a rhythm using a moderate+ weight

Run - monostructural movement done at a distance that has the flexibility to either be a sprint or a recovery


WHAT ABOUT THE FORMAT

Just a Workout


TECHNIQUE SCALE

As is.


CONSISTENCY SCALE

3 rounds

Run 800 meters

40 kb swings


INTENSITY SCALE

4 rounds

25 kb swings

Sprint 400 meters

Rest as needed between


MY STUFF

14:43 - used a 24k kettlebell instead of Ol' Red


GENERAL FEAR LEVEL: 7

Comment URL copied!