CrossFit | 210828
Saturday

210828

Workout of the Day

50

For time:

75 kettlebell swings
Run 1 mile
75 kettlebell swings

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare to 141201.


Scaling:
Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.

Intermediate Option:
For time:
50 kettlebell swings
Run 1 mile
50 kettlebell swings

♀ 12-kg KB ♂ 20-kg KB

Beginner Option:
For time:
30 kettlebell swings
Run 800 meters
30 kettlebell swings

♀ 8-kg KB ♂ 12-kg KB

Workout Tips

1
tips
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Comments on 210828

51 Comments

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Charlie Pokorny
September 15th, 2021 at 5:26 pm
Commented on: 210828

Scaled to 40-lb kettlebell: 15:28

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Jesse Montagnino
September 11th, 2021 at 7:37 pm
Commented on: 210828

16:48 rx

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Mario Cruz
September 10th, 2021 at 11:56 pm
Commented on: 210828

Rx


14:04

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Ralph Keeley
September 9th, 2021 at 4:56 am
Commented on: 210828

M/35/6'/175#


16:35 Rx


Deo gratias

(edited)
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Leonel Manzilla
September 6th, 2021 at 3:33 am
Commented on: 210828

Dumbell swings 50lb (two handed) I don't have big kb


19:20


First 75 in 4:10

1mile In 10:10

75 almost 5 min


23y male 175cm 82kg

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Fabian Delaflor
September 5th, 2021 at 12:58 pm
Commented on: 210828

for time: 15:56

50 dumbell swings #35

run 1 mile

50 dumbell swings #35


then


5x pullups - (8x)

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Jeffrey Howard
September 4th, 2021 at 9:08 pm
Commented on: 210828

M/25/5'8"/155lb

CrossFit AFK


15:35 - Rx

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Brett Eckles
September 4th, 2021 at 1:28 am
Commented on: 210828

14:20 Rx


M/28/6’1”/200lbs

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Morgan Greene
September 3rd, 2021 at 12:30 pm
Commented on: 210828

scaled to 40# KB since that's all I had: 11:40

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Dan Kremer
September 2nd, 2021 at 3:35 pm
Commented on: 210828

16:05

Rx’d

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Chin-Sheng Chou
September 2nd, 2021 at 4:03 am
Commented on: 210828

RX, 19:27

KBS: 3:45(25/10/10/10/10/10)

1mile run: ~11:30

KBS: ~4:10

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Christian Simpson
September 1st, 2021 at 3:29 pm
Commented on: 210828

Sc to 50#, Russian swings...16:42

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QiHui Xing
August 31st, 2021 at 11:01 am
Commented on: 210828
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Christopher Voght
August 31st, 2021 at 12:31 am
Commented on: 210828

For time:

75 kettlebell swings

Run 1 mile

75 kettlebell swings

♂ 24-kg KB


17:39

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Az Native
August 30th, 2021 at 11:05 pm
Commented on: 210828

18:01. At work subbed 1.2 mile elliptical at 11 for run.

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Benjamin Schill
August 30th, 2021 at 8:52 pm
Commented on: Workout Tips

M/43/6’3”/215


13:32


prev: M/37/6'3"/200

14:43

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Mike Andridge
August 30th, 2021 at 7:40 pm
Commented on: 210828

scaled to

50 53# American kbs

1 mile jog

50 53# A kbs

17:30

m/51/175

compare to was

75 kbs @ 40#

1 mile run

75 kbs @ 40#

22:33

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Ryan Butlin
August 30th, 2021 at 7:32 pm
Commented on: 210828

17:30 RX

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Brian Louchis
August 30th, 2021 at 7:09 pm
Commented on: 210828

14:50

75 russian swings, 50 lb DB

10:00 Bike

75 russian swings, 50 lb DB

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Stacey Thompkins
August 30th, 2021 at 2:09 pm
Commented on: 210828

M/46/6'2"/180#


Rx'd

15:46

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Mike Munsee
August 29th, 2021 at 11:55 pm
Commented on: 210828

M 51/190/6’

14:15.

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Andrew Appleton
August 29th, 2021 at 4:43 pm
Commented on: 210828

13:42


Russian KB swings

3.2km bike

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Chris Hammond
August 29th, 2021 at 3:11 pm
Commented on: 210828

15:29 RX

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Kevin Marshall
August 29th, 2021 at 2:51 pm
Commented on: 210828

Scaled to 85 kbs with a 45 kb and a treadmill 1 mile run in another 85kbs managed 19:05

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Coastie Nick
August 29th, 2021 at 2:42 pm
Commented on: 210828

Rx’d: 15:33

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Lincoln Kerger
August 29th, 2021 at 1:59 pm
Commented on: 210828

Scaled as follows

75 KBS (20kg - heaviest available)

Row 1600m

75 KBS (20kg)

16:32

(edited)
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Antonio Alves
August 29th, 2021 at 11:23 am
Commented on: 210828

Modified, due to lack of equipment. Improvised 10kg sandbag and threw Steve's equipmentless tips into the mix (thanks 👍)

--

FOR TIME

35 bodyweight glute bridges 

40 air squats

75 swings with 10kg sandbag

Run 1 mile

75 swings with 10kg sandbag

40 air squats

35 bodyweight glute bridges 

SCORE: 22 ' 30''

--

Swings + run were 16'30''.

Did 50 + 50 additional swings, for good measure.

Run was really slow, a little under 8 minutes... Too early in the morning, still stiff. But did a relaxed 6km run post-WOD, to enjoy the beautiful morning.

(edited)
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Luke Rodina
August 29th, 2021 at 10:22 am
Commented on: 210828

Rx: 12:09

2:43, 6:42, 2:43

39/M/163

Getting back into this…looks like I got my pacing down for the swings.

Semper Fi

(edited)
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Sam K
August 29th, 2021 at 2:25 am
Commented on: 210828

Rx(ish)

52.5lbs of plates for kettlebell

1mi run outside w/ hills


19:02


M/30s/225lbs

(edited)
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Jeffery Powell
August 28th, 2021 at 10:32 pm
Commented on: 210828

Intermediate 19:56. Hurting.

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Nicole Deaver
August 28th, 2021 at 9:39 pm
Commented on: 210828

19:57 Rx

Everything felt slow and hard today.

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James Gentile
August 28th, 2021 at 8:54 pm
Commented on: 210828

15:20 as RXd.


Went 60-15 on the first round of swings. Run pace was slower, over 8mins. 2nd set of swings was 20-10-10-10-10-10-5. Was hoping for less breaks but didn't have the stuff today. Still recovering from a banged up knee and got some new sleeves today! Yea! Getting older!

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Matthew Moran
August 28th, 2021 at 8:24 pm
Commented on: 210828

11:34, only 50x50lb db swings each round.

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Michael Newton
August 28th, 2021 at 6:11 pm
Commented on: 210828

17:27 with a 2000m row, 53# KB to eye level, and watching my almost 15 month old. Those KB swings on the 2nd set got to me

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Justin Nebel
August 28th, 2021 at 6:11 pm
Commented on: 210828

25kg KB


Time: 13min 22sec

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Joe Conradi
August 28th, 2021 at 5:54 pm
Commented on: 210828

Scaled to 45#DB swings


12:55

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Troy Bruun
August 28th, 2021 at 4:36 pm
Commented on: 210828

13:12


12.5 lb Weight Vest


75 KBS (35lbs)

1 mile Run (8:10)

75 KBS (35lbs)


*wore weight vest to have my own little honor wod for all lives lost in Afghanistan recently


Thank you for all who have served or currently are, and for the ones who gave everything

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Michael Witous
August 28th, 2021 at 4:28 pm
Commented on: 210828

60/M/185

14:22

kb’s easy

run… I’m not a runner

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Jim Rix
August 28th, 2021 at 4:22 pm
Commented on: 210828

22:54, 20kg bell


141201: 17:26, subbing a 2000m row and 20 kg bell


Mt body seems to have acclimated to altitude, except for that dang uphill run.

(edited)
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John McCash
August 28th, 2021 at 4:05 pm
Commented on: 210828

Intermediate Option:

For time: 16:45

25 kettlebell swings at 25 lbs

25 kettlebell swings at 40lbs

Run 1 mile

50 kettlebell swings at 40 lbs


I started with beginner level and moved to intermediate. Time to start pushing myself a little harder!!


♀ 12-kg KB ♂ 20-kg KB

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Randy Crooker
August 28th, 2021 at 3:23 pm
Commented on: 210828

Rx 24kg KB

14:27

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Charles Meyers
August 28th, 2021 at 3:18 pm
Commented on: 210828

Intermediate Option:

For time: 16:25

50 kettlebell swings

Run 1 mile

50 kettlebell swings

♂ 20-kg KB

burner heart rate 161 at last rd kettlebell swings worked on having good form overhead

(edited)
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Liz Rekas
August 28th, 2021 at 2:53 pm
Commented on: 210828

12:07

50 kbs @16kg

1 mile hilly run (part-time w/baby and stroller)

Ran hard - grip went at the end!

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Clay Jones
August 28th, 2021 at 2:19 pm
Commented on: 210828

22:34 Rxd

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Sam Meixell
August 28th, 2021 at 1:53 pm
Commented on: 210828

75 dumbbell swings, 35#

Run 1 mile

75 dumbbell swings, 35#


18:06

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Michael Arko
August 28th, 2021 at 1:52 pm
Commented on: 210828

16kg KB

16:21


didn't measure the run time but splits were about even 4/8/4 mins - gotta get that run speed back up

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Steve Day
August 28th, 2021 at 1:31 pm
Commented on: 210828

Scaled to 45lb kettlebell


12:05

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Jonathan Elmore
August 28th, 2021 at 1:11 pm
Commented on: 210828

15:17 Rx’d broke KB into 3x25 1st round 2nd into 4 sets I couldn’t squeeze out the last 10. Next time! Hope it doesn’t take 7 years to repeat

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Kyungtaek Kang
August 28th, 2021 at 9:01 am
Commented on: 210828

☆CFHIM 16:40

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Steven Thunander
August 28th, 2021 at 2:47 am
Commented on: 210828

Globo scale: if you do not have a kettlebell sub dumbbell swings 35/50lb dumbbell. Running subs are 2000m row, 100 cal echo/assault bike, 4000m bike erg, or 100 burpees. If using a treadmill use a slight incline.


Equipmentless/bodyweight sub: sub backpack/bag swings or power cleans, or do swings or cleans with any available object, such as a case of bottled water, a cooler, or something else. If you do not have access to this, sub 35 bodyweight glute bridges and 40 air squats per 75 swings.

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Chris Sinagoga
August 28th, 2021 at 2:38 am
Commented on: 210828

Champions Club Scaling Notes


RANT

The kb swing is one of those movements that it's easy to check the box on; did it get overhead or did it not. To me, the range of motion is only... well, not only... but mainly important for a retesting value. What if do can get it overhead but you overextend the spine every time? What if you can get it overhead but you start pulling with the arms/back after 20 reps? On the flip side, what if you don't get it overhead but keep your bodyweight on your feet solid throughout the entire movement? Or what if you can't get it overhead but you finally get the concept of squeezing your butt instead of just cranking it up with the back? It helps me to view range of motion as a movement factor more often than a movement standard, similar to speed, load, volume, and orientation. Today you have 150 chances to practice good deadlift habits, jumping habits, landing habits, core-to-extremity habits, and rhythm habits. And probably some more stuff I'm not thinking of. I think it would be a good idea to pick one of those things to emphasize, not just do the rep because that's what it calls for. Lastly, BERT vs. Scott Frost tomorrow (or today, depending on when you read this): college football at it's funniest!


WORKOUT THEMES

Using volume to challenge our running and jumping capacity. Jumping with light weight, rhythm, stamina, and core-to-extremity are also themes.


MAIN DECISION

See the rant. Check the box on swings or exaggerate something?


TECHNIQUE SCALE

5 rounds for time of:

Run 400 (or somewhere around 1:30)

25 kb swings (cut ROM, keep rhythm/position)


CONSISTENCY SCALE

Mush the kb swings all together, put them before the run if you want to use stamina/endurance to challenge the run, or after the run if you want to use endurance/stamina to challenge the swing


INTENSITY SCALE

Do a few sets of short sprints with kb swings at the end. Rest in between


INJURY SCALE

Upper-body - either one-arm dumbbell snatch or push press for kb swing

Lower-body - besides the obvious bike/row sub, doing an AMRAP with something like sit-ups and kb swings would be a good sub because they each tax out the other, but are large enough movement patterns that you can go for a while


MY STUFF

12:38 as rx. I was a pansy on the first round and rested at 53. Last set was unbroken, but "checked the box" on the last 15 reps: all arms!


GENERAL FEAR LEVEL: 7

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