CrossFit | 210709
Friday

210709

Workout of the Day

56

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.
Compare to 201120.


Scaling:
The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

♀ 8 kg ♂ 12 kg

Workout Tips

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Comments on 210709

56 Comments

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Sebastian Wieczorek
August 18th, 2021 at 8:00 am
Commented on: 210709

August 17th, 2021


wu: bike, pvc, scales

skill: sg kb variations


wod: 45 amer. kbs 20 kg

2 min ass. bike cal

35 amer. kbs 20 kg

4 min ass. bike cal

25 amer. kbs 20 kg

6 min ass. bike cal

15 amer. kbs 20 kg

18:16; 129 cal


post: bike, stretch

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Leonardo Silva
August 14th, 2021 at 5:23 pm
Commented on: 210709

22:00

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Jeff Chalfant
July 30th, 2021 at 9:54 pm
Commented on: 210709

26:42 in 88 degree heat. (Hot for me!)

Last time 24:05 with the same strategy of no more than 8 reps at a time. Maybe I had too much alcohol this week, too many rest days (4 in a row!), or maybe too much ice cream yesterday...but I did not feel great after the first run today. Ran a total of 800m in the warmup, but running was still very hard today! (Cardio) Swings got easier, and finished with 15 unbroken like last time.


180/42/176

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Kerry Hosken
July 28th, 2021 at 4:44 pm
Commented on: 210709

M/39/180

sub's- 50#DB, run on standard treadmill at 2.0 incline

15'59"

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Nate Gordon
July 25th, 2021 at 6:39 pm
Commented on: 210709

23:30

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Brian W
July 21st, 2021 at 11:44 am
Commented on: 210709

17:39

24 kg kettlebell

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Mario Cruz
July 21st, 2021 at 2:08 am
Commented on: 210709

Rx+

kb 36 kilos (80lbs)

I don’t have kB 32 kilos


27:14

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Jeffrey Howard
July 19th, 2021 at 12:06 am
Commented on: 210709

M/25/5'8"/155lb

CrossFit AFK


22:56 - Rx

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Leonel Manzilla
July 17th, 2021 at 1:02 am
Commented on: 210709

I don't have kb so 75 lb sumo deadlift high pull


23:10


RX male 23y 175cm

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Giuseppe Petrillo
July 14th, 2021 at 9:43 am
Commented on: 210709

15:57 db 18kg

old- 17:15 db 18kg

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Dan Kremer
July 13th, 2021 at 4:19 pm
Commented on: 210709

19:30

24 KG

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Andrew Dibden
July 13th, 2021 at 5:35 am
Commented on: 210709

RX M (UAE)

32:47

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Michael Witous
July 13th, 2021 at 1:17 am
Commented on: 210709

59/M/RX

25:35

holy humidity

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Kyle Buchanan
July 12th, 2021 at 8:25 pm
Commented on: 210709

20:47 😁

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Sam Meixell
July 12th, 2021 at 12:35 pm
Commented on: 210709

26:23


45 dumbbell swings, 52.5#

400-m run

35 dumbbell swings, 52.5#

800-m run

25 dumbell swings, 52.5#

1,200-m run

15 dumbbell swings, 52.5#

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Hank McKibban
July 11th, 2021 at 4:40 pm
Commented on: 210709

17:02 (w/24kg)


201121 - 21:52 rx

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James Gentile
July 11th, 2021 at 11:50 am
Commented on: 210709

Completed 7/10 in the a.m. intermediate scaling.


17:38.


201121 - 18:40 using a 45lb plate. Got a KB since!

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Christopher Voght
July 11th, 2021 at 1:33 am
Commented on: 210709

Intermediate Option:

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


18:29

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Clay Jones
July 10th, 2021 at 4:59 pm
Commented on: 210709

22:39 Rx’d

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QiHui Xing
July 10th, 2021 at 12:26 pm
Commented on: 210709

RX:19'48''.

(sub:1200m-2400m-3600m bike)

https://youtu.be/RMOHrYmzek8

(edited)
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Wladiston Paiva
July 10th, 2021 at 11:57 am
Commented on: 210709

replaced kettlebell swing to burpees.

24:20

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Lincoln Kerger
July 10th, 2021 at 9:47 am
Commented on: 210709

Running was not really an option today, so I subbed rowing, and heaviest KB was 22.5Kg (~50#).

18:15


Compare to: 201120, 18:41 with 45# plate and Rx'd reps and runs.

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Adam Dembowski
July 10th, 2021 at 7:53 am
Commented on: 210709

32kg

15x15x15

15x10x10

15x10

15

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Byron Hills
July 10th, 2021 at 3:01 am
Commented on: 210709

Rx except 24KG KB

25:22

ouch..😳

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David Andrew Garcia
July 10th, 2021 at 1:56 am
Commented on: 210709

18:07. 20kg. 200-400-800

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Kevin Flowers
July 10th, 2021 at 1:39 am
Commented on: 210709

M/56/6'1"/178


Intermediate scale (24 kg kb, 1/4, 1/2, and 3/4 mile runs): 18:01

(edited)
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Daniel Dwyer
July 10th, 2021 at 1:30 am
Commented on: 210709

M/35/107

2min @ 28kg

hill runs

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Jessica Biernbaum
July 9th, 2021 at 11:57 pm
Commented on: 210709


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Jessica Biernbaum
July 9th, 2021 at 11:57 pm
Commented on: 210709

Finshed 25:44 @ 16kg kettlebell

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Kevin Kennedy
July 9th, 2021 at 11:29 pm
Commented on: 210709

16:52 with Russian swings at 32kg

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Morgan Greene
July 9th, 2021 at 10:15 pm
Commented on: 210709

17:41 ; unbroken, runs on assault curve

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Coastie Nick
July 9th, 2021 at 9:43 pm
Commented on: 210709

Scaled to 50# KB (heaviest available)

17:40


201120: 19:53 with same scale

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Stacey Thompkins
July 9th, 2021 at 9:37 pm
Commented on: 210709

M/46/6'2"/180#


Rx'd rep scheme with 32kg RKBS and 30/60/90 cals on assault bike 18:42...last time with same scale 19:44

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Steve Day
July 9th, 2021 at 9:07 pm
Commented on: 210709

Scaled to 45lb kb


14:36

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Charlie Pokorny
July 9th, 2021 at 7:38 pm
Commented on: 210709

Intermediate scale (24kg kettlebell): 18:51

201120 was 19:08 same scale

m/53/5'11"/200#

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Nicole Deaver
July 9th, 2021 at 7:19 pm
Commented on: 210709

Subbed 35# DB

21:38


Compare to: 20:16 (35# DB)

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Antonio Alves
July 9th, 2021 at 6:31 pm
Commented on: 210709

Scaled;

--

FOR TIME:

45 russian DB swings | 19 kg DB

400-m run

35 russian DB swings | 19 kg DB

800-m run

25 russian DB swings | 19 kg DB

1,200-m run

15 russian DB swings | 19 kg DB

SCORE: 18'02''

Running time: 11'39''

201120: 21'18''

--

Swings and running, what's not to like ? 👍

Did 30 more swings in the end, for good measure.

Shaved more than 3 minutes off 201120. And it wasn't the running (almost the same), but the swings, despite having used a heavier load this time.

So, definitely some progress in both technique and strength, I guess.

5 km run in the scorching midday sun.

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Chris Meldrum
July 9th, 2021 at 6:23 pm
Commented on: 210709

As rx’d, 19:54 (PR).


PR by over 2 minutes, but last time I went at 90% pace.  I broke similarly here – going 15-15-15 / 20-15 / 15-10 / 15.  Tried to keep rests short.  Runs were likely the same as last time, all around 8 min/mile pace.  Tried to keep them light, but it was hot and humid out there today.  Did this with my 16 yo, who did 1 pood swings (45-30-20-10) and same runs.  He finished in 22:37, and was hating life on the runs.


48m/5'10"/180

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Liz Rekas
July 9th, 2021 at 6:15 pm
Commented on: 210709

16:26 @16kg

(Russian swings)

Too many hills!

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Jim Rix
July 9th, 2021 at 5:12 pm
Commented on: 210709

Intermediate scale*

22:29

* Had intended to do the first round of swings with a 44# bell and then move up to the 53, but it felt light and I felt guilty and moved up to the 53 after 10 swings.

Already 91 degrees here in NorCal.

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Eugenio Gonzalez
July 9th, 2021 at 4:41 pm
Commented on: 210709

23:57

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Az Native
July 9th, 2021 at 4:36 pm
Commented on: 210709

At work, subbed .3,.6,.9 mile elliptical at level 12 for runs. Used 1.5pd KB. Still recovering from flu, so cut reps to 40,30,20,10. Already over 100…

20:12.

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Greg Fairbanks
July 9th, 2021 at 3:54 pm
Commented on: 210709

45 kb swing, 35#

8 stair sprints, basement stair

35 kb swing

12 stair sprint

25 kb swing

16 stair sprint


11:25

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Jonathan Elmore
July 9th, 2021 at 2:23 pm
Commented on: 210709

Subbed 24kg KB and Echo doubled distance

14:23

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Christian Simpson
July 9th, 2021 at 2:07 pm
Commented on: 210709

11/20/2020: Sc to 50# Russian KB 19:57

Today: same scale...18:12

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Michael Arko
July 9th, 2021 at 1:22 pm
Commented on: 210709

24 kg dumbbell

23:51


Last time 20:15 on a closed, flat track. Today on a mildly hilly street using GPS. Huge delta makes me wonder how short of 400m that track is — or how far off is my GPS?

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Mike Andridge
July 9th, 2021 at 11:55 am
Commented on: 210709

Scaled to

53# American kbs

Else as rx

25:35

M/51/175

Sooo glad I didn't have to run a mile at the end:)

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Jim Rix
July 9th, 2021 at 5:14 pm

Here, here Mike. Another 4 trips around the track would have been bad news for me too.

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Joe Conradi
July 9th, 2021 at 9:31 am
Commented on: 210709

Scaled to 70#DB.


16:08


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Kyungtaek Kang
July 9th, 2021 at 3:20 am
Commented on: 210709

☆CFHIM 25:01

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Nathan Goisnard
July 9th, 2021 at 3:01 am
Commented on: 210709

Intermediate + (chit chat n beer with neighbors - not timed)


18m03s


good

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Mike Munsee
July 9th, 2021 at 2:09 am
Commented on: 210709

M 50/190/6’

18:36 intermediate scale.

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Chris Sinagoga
July 9th, 2021 at 1:52 am
Commented on: 210709

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Running with increased stamina demands and medium-weight jumping with decreasing stamina demands.


MAIN DECISION

Do I go for best overall time or go all-out on the runs and live with the rest?


TECHNIQUE SCALE

As is


CONSISTENCY SCALE

Mush everything together in one round?


INTENSITY SCALE

Rest between kb/run rounds, do each round for time.


INJURY SCALE

Upper-body - either box jump (step down) or one-arm push press sub for kb

Lower-body - AMRAP in 20 minutes of: 20 hip extensions, 20 strict press


MY STUFF

13:45 as rx'd crap, I thought 24k was listed


GENERAL FEAR LEVEL: 7

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Chris Meldrum
July 9th, 2021 at 1:32 pm

That is still smoking fast. Yay, they fixed the bug.

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Jim Rix
July 9th, 2021 at 5:13 pm

No kidding. That’s fast at whatever weight.

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Charles Meyers
July 9th, 2021 at 1:22 am
Commented on: 210709

For time: 21:10 44 lbs kettlebell

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

(edited)
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