“Whitten”
5 Rounds for Time:
22 Kettlebell Swings 32/24kg
22 Box Jumps 24/20″
400 Meter Run
22 Burpees
22 Wall Balls, 20/10, 14/9
This workout first appeared on the Crossfit main site on 10/12/12. At that time the top athletes in the world were posting times of 30-35 minutes so you know this is a bruiser. We’re going to run today with a 45 minute cap. If you can, please plan to come in a little early to do some DIY warm up as classes will be jumping right into it. Even with a generous time cap, consider scaling today’s workout. In total, as Rx’d, there are 440 reps plus a mile and a quarter of running. Even 3 rounds is a heck of a workout, or scaling to 12 reps of each movement per round, and you might consider scaling load/height/distance on one or more of the movements as well.
Post time and Rx to comments.
Week 2 of 8
April 27-28: Barbell Medicine Seminar at CFSBK
Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on April 27th and 28th. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues.
Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:
- Exercise Screening and Prescription
- Obesity, Insulin Resistance, and Diabetes
- High Blood Pressure
- Nutrition and Supplementation Prescription
- Programming for Strength and Conditioning
- Low Back Pain
- Osteoarthiritis
- Testosterone and Endocrine Abnormalities
Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.
The sessions include:
- Squat
- Press
- Deadlift
- Bench Press
This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.
Spots are limited! Sign up today!
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Yesterday’s Results Board: Partner “Cindy”
3 Bottoms Up Kettlebell Exercises to Improve Lifting Technique BarBend
Just One Session of HIIT Might Help Cancer Cells from Growing Runner’s World
9am class with both kids upstairs!
37:25 Rx’d but with Russian KB swings because my arms are still sore and I would like to be able to lift them over my head this week.
At first glance, I was not excited to do this workout as – with the exception of maybe the burpees – these are all movements that I am exceedingly slow at and/or dislike immensely. In the end, it turned out much better than I thought as I was able to move at a fairly consistent 65-70%ish effort the entire time (which is my favorite kind of pace) and sort of just plodded through the thing until it was done. The weather this morning *almost* made the runs enjoyable.
9 AM with the Foxes.
Stopped after 3 rounds of this in 27 mins, just wasn’t getting what I should have from this workout after a week of travel. American KB at 20K. Nice to run outside!
Cruised past the cap in 45:49 Rx’d. Tough one.
11am with indomitable Tori and Lauren.
Did this at Rx and got through 4 rounds + 11 swings at the time cap. Thank you Linda, Erica, and Keith for cheering me on at the end. Tough one!
Go Becky tonight (and my doppelgänger, Chuck Rhodes). Lots to watch tonight while recovering from this doozy.