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50-40-30-20-10 rep rounds of:
Kettlebell Swing (American)
Sit-ups
Rx men: 1.5 pood(55lb) Kettlebell
Rx ladies: 1 pood(35lb) Kettlebell
Post time to comments.
Assisted muscle-ups are a great way to work on strength through the
transition between the pull-up portion and the dip. Set the rings at a
height that puts you on the tip of your toes through the transition and
only help yourself as little as you need to, keeping as much weight in
the rings and on your wrists as possible.
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Countdown to Saturday, |
13:24, as rx'd.
Swings felt good, so did sit-ups.
Posted by: Jason | Friday, September 21, 2007 at 08:20 AM
CFOKCWU-X2; As Rx'd 12:58. Finished with 25m tractor tire flip, then cleaned and shoulder carried 125# sandbag back to start line, then did 5 HSPU's, 10 recline ring rows, 15 push-ups, 20 squats, 3 rounds with about 30 sec. recovery between rounds. Good Job Jason! Keep the PAIN coming.
Posted by: Luke | Friday, September 21, 2007 at 11:19 AM
Dang....you guys are a bunch of studs. The workout was not posted when I went to bed or before I left for the gym....so.....I "winged it" again.
Stretched long and hard on my legs
Ran 1 mile
did 4 rounds of
15 Overhead Squats with 115#
25 low back hyperextensions
25 superman, ab-hyperextensions
finished up with 5 minutes on a steep incline tread mill.
all in....was probably around 45 minutes
Posted by: rangerdan | Friday, September 21, 2007 at 02:19 PM
18:10
Posted by: Jeff S. | Friday, September 21, 2007 at 05:08 PM
Just a reminder that the last day to register for FGB II is Sept. 26. When I registered, which was today, we were only half way there to meet our goal of 20 participants. So for those of you who are still on the fence, just jump on over and join us for a lot of fun and fellowship, and remember, it's for a good cause. I'll see ya there..
Posted by: Luke | Friday, September 21, 2007 at 05:18 PM
16:11 (25lb?)
finally!!! something I can hang with folks on...!
FGB link is cryptic hieroglyphics - it doesn't work - I went to look - link is no good???
Posted by: Tim | Friday, September 21, 2007 at 06:03 PM
17:55...head height (maybe a bit more) on kettlebell, not overhead which seems too hard and really scary for me.
Posted by: Laura | Friday, September 21, 2007 at 08:19 PM
subbed 35lb db (all I had) 12:45
awesome workout!!
Posted by: bart | Friday, September 21, 2007 at 08:49 PM
15:16
35# dumbell for the 1st 20 of 50 Finished with 20#
Did the rest of the sets with the 20#
Loved the workout, quick but intense. Love ya Crossfit OKC!
Posted by: Jessica | Friday, September 21, 2007 at 09:02 PM
15:17
as rx'd
Posted by: Stacy | Saturday, September 22, 2007 at 07:27 AM
12:21 subbed 10lb weight for kettlebell for knee stuff.
sit ups felt FANTASTIC! and thanks for the one block wonder! it worked like a charm. much better.
Posted by: ali | Saturday, September 22, 2007 at 08:20 AM
Hey Ali--what's the "one block wonder"? By the way, our husband's went to highschool together--Bart Richey. Small world huh?
Posted by: Jessica | Saturday, September 22, 2007 at 10:53 AM
25lbs 18.48
Posted by: Eric Jones | Saturday, September 22, 2007 at 03:45 PM
21:?? as RX'd. Kettlebell swings got tough for me. Been sore this weekend - traps, stomach.
Posted by: Brad Kilman | Sunday, September 23, 2007 at 08:35 PM
21:05...it was 21:05
Posted by: Brad Kilman | Monday, September 24, 2007 at 11:10 AM