5 Rounds of:
1 minute, max Kettlebell Swings (face level)
1 minute, max Double Unders
1 minute, max Sit-Ups
1 minute rest
Post total reps per movement to comments.
Assistance Work
Foam Roll
We had a small snafu with the merchant account service. If anyone's payments for services at CFSBK had not gone through yet, they should be processed within 2-3 business days. We also now accept AMEX for anyone who would prefer to use it.
________________
Did the discovery of cooking make us human? BBC
Peter says
KB – 1.5 poodDUs – counted attemptsSitups – anchored
KBs: 29,30,26,26,26=137DUs: 18,10,13,12,10=63SUs: 37,32,26,25,25=145
Fun WoD w/ Matt pulling some heroic DU’s on the last round.
David Osorio says
goodbye beautiful ceiling. ๐
Charlotte says
Wait, no push jerk? What are the lifting days this cycle?
Sameer Parekh says
the ceiling is going to be covered in that foamy insulation stuff?
nice smackdown on the latecomers yesterday =)
what is the story with the face level swings? Is it just because that way the reps are higher so it is more metabolic?
ShawnS says
im gonna guess Push Jerk will be Thursdays.
I’m always late.Something always comes up at work on Weekdays. Weekends, I have no excuse for ๐
Going to have to make this one up Tomorrow AM, then come in Friday AM too!?
Crap I think I have to come in Saturday at 8AM too!
Fox says
Charlotte – Unknown and Unknowable!
Sameer – For todays purpose, we just don’t want folks doing OH swings surrounding a few rough days of OH work (Cindy, Snatch, Push Jerk coming).
In general, OH swings can be problematic for people who have trouble achieving a solid OH position. The mix of flexion-abduction-internal rotation required at the shoulder can be problematic for anyone though. It’s the same reasoning for why we don’t train the sumo-deadlift high-pull (FGB being the exception).
OH swings are kind of a bastardization of the intention of the movement. While there is actually more work done in less time in an OH swing (so, more metabolic) it can get real ugly, real fast.
So in short, we love your shoulders and low back and want them to stay healthy.
Jeremy says
Following that up, ya’ll need to check out Fox’s recovery class on Tuesday nights. I did it last night and it was some of the most painful/most beneficial time I have spent in the gym.
Shane says
Great rundown on the OH Swing Fox. I no longer use OH swing in my private programming and my own training for those very reasons and I would rather have an athlete scale up to a heavier bell while keeping it Russian. The risk/reward ratio of the American swing no longer seems worth it.
You all know me and know how much I despised Chris Fox. That being said, I’ll happily echo the sentiments of Jeremy and Jess about last night’s mobility/recovery class. It was excellent and something I look forward to making part of my weekly routine.You want to get faster and stronger and stay healthy? Get to this class and/or the mobility intensive. No bullsh*t it’s the most important hour you’ll spend in the gym and have the biggest impact on your performance in group class. And that’s the double truth, Ruth.
Sameer Parekh says
WOD Today:
1.5 poods
KB 25 23 20 20 20 = 118DU 30 15 20 20 23 = 108SU 25 23 22 23 19 = 112
swings destroyed me today
double unders were really good. linked together 20! that is a PR.
Sameer Parekh says
Hello everyone I have just discovered this “good food to you” service which claims to deliver farm direct food so one doesn’t have to go to farmers market, to get good ilk and eggs and meat etc. I asked if their milk was grass-fed and this is what they said:
“The Battenkill Valley cows spend a lot of time in a pasture and their diet consists of grass and corn which is grown on the farm.”
is that satisfactory or do I need to look harder for good grass-fed milk?
Sameer Parekh says
oh here is the link
http://www.basisfoods.com/good-food-to-you.html
Matt U. says
Did this WOD with Peter last night. Very thankful I wasn’t alone for it.
KB (20kg) : 33-33-28-30-27 (151)DU: 46-28-27-25-30 (156)SU: 26-26-26-21-16 (115)
Grand total: 422
Sit-ups died in that last round after I strung together 25 furious DUs in the final 15 seconds or so, leaving me with a stitch in my side. KB swings lower in rounds 3 and 5 because I briefly put the KB down.
For those doing it tonight, you’ll be tempted to put the KB down for a rest around the 30- or 40-second mark. If you can keep your form intact, I’d suggest trying to tough it out until the 50-second mark and using that rest as a transition to your DUs.
Joe says
“Keeping it Russian”
Nice.
Shane says
Sameer
Next time you are in talk to myself, Vincent or Margie.
There are a number of services like this. I got some Battenkill milk from Brooklyn Larder and both myself and Reganomics “were…” to put it nicely, “less” than pleased.
(see what i did there?)
PS; Hi Becca S.
David Osorio says
I think that a healthy shoulder (Adequate mobility and good ligamentous integrity) can handle an overhead swing. I prefer going overhead with mine. Some folks can get away with them, others not so much.Know thyself
The reason they’re rx’d face level today is because of the recent overhead movements. (DB Thrusters, Snatches) as well as “Cindy”. We’re Push Jerking tomorrow.
Snip says
@Joe …as opposed to “keeping it Brazilian” which is when you only swing to waist-level
Joe says
Snip’s keeping it Russo-Brazilian in here.
Becca says
Shane’s “subtle” description of Battenkill milk “deflates” the “harsh criticism” expressed by other consumers. Though his “humorous” use of grammar may be somewhat “misunderstood”, most would agree that it was “worth a laugh or two.”
Nino says
Becca’s post sounds like every Zagat restaurant review I’ve ever read.
Chris J. says
Yes! I love Push Jerks!
JMD says
double unders 80,80,65,60,68kettle bells 1.5 pood 30,32,30,25,31sit ups 29,25,24,26,29and the lovely taste of my stomach in my mouth.
Jess says
Fun stuff tonight at SBK!Warmup:-Foam rollin’ love-4 x 270meter jog
WOD at 1.5 poodDU: 65, 56, 57, 50, 55 = 283KB: 25, 20, 20, 20, 22 = 107SU: 27, 25, 21, 22, 24 = 119TOTAL = 509
If only my FGB score was that high;) That was a tough but fun WOD. In my first round of double-unders, I got 60 unbroken–PR! KB swings were the hardest by far.
Welcome new Foundations class!
Fox says
I h a t e r u n n i n g
DU/KB/SU/REST2 pood bell
DU: 72, 61, 42, 42, 31 = 248KB: 32, 30, 26, 25, 27 = 140SU: 34, 32, 27, 29, 30 = 152TOTAL = 540
Went the full minute on the first 2 sets of swings. Doubles fell to shit. I really love this type of scheme. Fun to just GO!
Joe says
DU: 26 22 28 28 26 = 130KB: 25 27 30 25 25 = 132SU: 30 34 27 27 29 = 147Total: 409
Used a 1.5 pood kettlebell and SNAPPED A MFING JUMP ROPE IN HALF DURING THE SECOND ROUND OF DOUBLE UNDERS
Also, running to the corner and back is awesome, no matter what Fox says.
Fox says
Great series on the CF Journal
Rebuilding Khalipa with Kelly Starett
David Mak says
Some damn nice numbers up there people!
2 pood/ unanchored sit upsDU: 47, 50, 40, 40, 49 = 226KB: 22, 20, 15, 15, 15 = 87SU: 31, 27, 26, 29, 31= 144Total: 457Damn 2 pood is heavy.
Margie says
Welcome to the new Foundations crew!! Good times await.
cloyde says
my shoulders and hamstrings are already crying at the thought of when fox finally gets a hold of them ๐ dont worry guys i’ll delay it as long as possible.
Fox says
Get in here, Cloyde!
ShawnS says
@Fox you say you hate running but under “activities” on your facebook page you list running (see below). Now I understand that activities doesn’t necessarily mean you enjoy them, but seems like you enjoy everything else on this list so….hmmmmm….
Activities:Weight Training, Movies and Music, Running, Hiking, Reading And Writing, Research, Crossfit
Fox says
Satch = Stalker ๐
I wrote that when I was training for the BK 1/2 marathon last year. Ironically, I’m about to start training for this year. Join me!