Five Rounds for time of:
2 pood (70 lb) Kettlebell swings, 25 reps
25 Glute Ham Situps
25 Back Extensions
25 Knees to elbows
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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5 comments:
First post! But then again, I have a 9 1/2 timezone lead, so it's probably not fair.
Did 70# DB swings, straight-leg abmat situps and abmat supermans.
3 rounds, 20:52 Rounds went something like 4 min / 8 min / 9 min.
Had some instability in the hamstring and I was afraid more KB swings would cause a pull. I had a very major pull about 2yrs ago, and it still hasn't recovered 100%; I think I'll see a PT when I get home. Any exercise suggestions for a high-hamstring pull Mr. MD?
This one was fun. With the upcoming trip in May, I'm borrowing some stuff from mtnathlete.com. I did 100 18 inch step ups in scarpa invernos with a 35 pound pack on as my warmup then added some jump rope before heading into the "workout." Scaled this one to 1.5 pood (It's the heaviest kettlebell that I have) and did the rest with the abmat. Knees came to about my shoulders which is an improvement from the raise to the waist that I usually do in the filthy fifty.
5 rounds
total time: 29:39.74
As for the hamstring: decrease the weight and continue to work with it. Basic rule, "If it hurts, don't do it." Otherwise working through basic soreness generally doesn't hurt performance or healing time.
Thanks Dr. Rob!
Nice work; that workout is rough.
i'll have my update for this one today. Man i'm excited about the trip in May! Rob, good website to get a pack and what type?? I'd like to make an investment I think.
19:05
I did 3 rounds and the real deal. Well, real GHD situps (killer) and 1.5 pood KB swings. That is the biggest KB we have here.
I was dying at 3 rounds, plus my back is twitching now haha
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