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WOD 3.31.10

3 Attempts of:
30 Kettlebell Swings, 2 Pood
Run 400m

Rest as needed between rounds

time and load to comments.
compare to 10.08.09
suggested back-off week

Assistance Work
Foam Roll
Ring Rows 5x8

Mike V
Mike V at the Sectionals

Our next cycle of focus lifts will be as follows:
Squat Variant: Overhead Squat
Pull: Deadlift
Upper Body:  Bench Press

If you can't Overhead Squat due to exisiting mobility limitations, high bar back squats will be performed instead.  Deadlifts will betaken from dead starts, lumbar flexion is considered a scale and a missed lift.

Please watch these videos on the Overhead Squat from CrossFit.com

Overhead Squat Basics
Overhead Squatting Safely

Overhead Squat Competition

Reader Comments (16)

This is one of my favorite workouts! So mad I slept in.
April 1, 2010 | Unregistered CommenterSnip
Don't stop... Believing! ;)
April 1, 2010 | Unregistered CommenterDan
great pic!!
April 1, 2010 | Unregistered Commenter.DMG
@Snip: you need to scale up, 3 pood swings for you!
April 1, 2010 | Unregistered CommenterDan
@Dan 1 pood, 4 rounds !!

Why doesn't Sgt Mike work out with us anymore? :(
April 1, 2010 | Unregistered CommenterSnip
@Snip: what is this, a negotation? So, how about 3 attempts at: run 800m to blue marble, 30 KB swings (1.5pd), eat a pint of ice cream, walk back to SBK?
April 1, 2010 | Unregistered CommenterDan
@Snip: Mike's about to be a dad, so he's needs to start a CF Kids Affiliate ASAP. ;)
April 1, 2010 | Unregistered CommenterDan
Chris, Tom and I did the "Move all our friend's crap" WoD.

I love the KB/400m Wod. Last time I was laying on the sidewalk on 4th Ave. while commuters stepped over me dropping quarters on my chest.
April 1, 2010 | Unregistered CommenterPeter
I *love* this WOD. Hope to make it up at noon tomorrow. Last time I had to nurse Linus between rounds. I bet that was some yummy lactic acid he got there.
April 1, 2010 | Unregistered CommenterCharlotte
Last time I did this WOD with Jess on 4th avenue. People gawked and Jess said obscene things. Then David started arguing with the people coming from the train. All in all fun stuff.

Tomorrow at noon.

April 1, 2010 | Unregistered CommenterChris J.
@Peter: that's awesome! How much did you collect?
April 1, 2010 | Unregistered CommenterDan
2:35, 2:35, and 2:31 with 1.5 pood.

That's about 40 seconds faster than in October with the same weight. Caveat: I did Russian swings today, and tried (and failed) to do American swings back then. Still, this didn't absolutely wreck me like it did in the fall. I daresay I almost enjoyed it.
April 1, 2010 | Unregistered CommenterMatt U.
2:30, 2:38, 2:42 with 2 pood. Last time I did3:34, 4:07, 3:09(with only 18 swings on the last round)Caveat the same as Matt - Last time I did American and did Russian today, however, last time I was completely wrecked!

3x8 ring rows.
April 1, 2010 | Unregistered CommenterDavid Mak
2:54, 3:17, 3:10. Did with 2 pood and Russian swing. I suck at running and this weight beat me up. This one really hurt just like last time.

Each round was substantially faster than last time!

Also liked the 5x8 ring rows.
April 2, 2010 | Unregistered CommenterMalcolm
3:00, 3:09, and 3:15 with 1.5 pood, American swings. All swings unbroken. All runs pathetic, chest-heaving hobbles up and down the block, eating Sam's and Justin's dust.

Last time I did 20kg and got 2:47, 2:59, and 3:02. I am *not* in better running shape than I was in October. Need to get some conditioning going. Dude.
April 2, 2010 | Unregistered CommenterCharlotte
ON the KB swings, I used 2 pood and swung Russian. Times were 02:35, 02:44 and 02:42.

My swings were off a bit at times. I lost my balance once each on the 2nd and 3rd rounds. This was the first time I had done this weight so some getting used to is needed. The fatigue definitely set in on the later swings. I working the back too much and the hips not enough.

"Don't stop" ... what Palin will have to scribble on herself when she next crossfits. ;)

April 3, 2010 | Unregistered CommenterAri

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