WOD 03NOV09

Posted by Admin on November 2nd, 2009 filed in WOD

He makes the weight look light in the earlier rounds. This wasn't the case by round 9.

Sometimes we can learn a lot from our pets. Never be afraid to rest when needed.

WOD:
With a continously running clock, perform the following:
Min 1
1 KB Swing (M: 55# W: 35#)
1 SDHP (M: 65# W: 45#)
Min 2
2 KB Swings
2 SDHP
Min 3
3 KB Swings
3 SDHP
Continue until you can no longer complete the reps w/ in the min.

Endurance:
12 Mins
1 Min On
1 Min Off
Max Efforts

Inspiration: “Don’t count the days, make the days count.” -Ali


10 Responses to “WOD 03NOV09”

  1. Danner Says:
    November 3rd, 2009 at 08:51

    Mathew 14 rds + 6 SDHP
    Adams 13 rds + 4 SDHP
    Wilson 12 rds + 11 SDHP
    XO 11 rds + 3 SDHP
    Danner 11 rds
    CO 10 rds + 4 SDHP
    Tilus 9 rds + 7 SDHP
    Anderelli 9 rds + 3 SDHP
    All Rx’d
    LT H 11 rds + 6 SDHP (35, 45)

  2. PJ Says:
    November 3rd, 2009 at 10:26

    Thompson-12 rds + 12 SDHP
    Bea-14 rds + 15 kb swings
    Long-12 rds + 11 SDHP
    Stryker-11 rds + 6 SDHP

  3. Sharp Says:
    November 3rd, 2009 at 14:16

    Sharp: 12 rds+ 12 SDHP
    Kessler: 11 rds + 8 KB Swings

  4. Tellez Says:
    November 3rd, 2009 at 15:55

    CrossFit Neptune Charleston

    Tellez- 12 rds + 12 SDHP (for some reason, Tellez thought he was done at 12 SDHP and threw down the weight with a triumphant roar)

    Vaughn – 10 rds + 4 KBS

     

  5. LT Says:
    November 3rd, 2009 at 16:59

    LT- 11 rds plus 1 swing and 1 really jacked up knee cap

  6. Tellez Says:
    November 4th, 2009 at 13:39

    Ouch. Strain or Impact?

  7. LT Says:
    November 4th, 2009 at 14:56

    Unfortunately impact.

  8. YNC Says:
    November 5th, 2009 at 02:41

    CrossFit Neptune Sigonella

    ICC Pals 10 rds + 5 SDHP (Rx’d)
    IS2 Mitchon 8 rds (26#)
    LT Swearingen 11 rds + 4 KB Swings (Rx’d)
    ND1 Lontine 11 rds (Rx’d)
    BM2 Hill 12 rds + 12 KB Swings (Rx’d)
    ENC Macias 8 rds + 5 KB Swings (44#)
    YNC 12 rds + 8 SDHP (Rx’d)

    Standard for KB Swing was KB over top of head on upward swing vice at 45 degree angle.

  9. LT Says:
    November 5th, 2009 at 14:49

    YNC:  Standard for all KB swings unless otherwise noted should be full extension w/ ear visable at the top and bell must break the plane of the knee at the bottom.  Additionally, the bell must be straight up and down at the top posistion, bottom of bell pointed straight up, not “sagging” forward or down towards the ground.

  10. YNC Says:
    November 7th, 2009 at 10:38

    LT,

    Precisely. Although we almost had one person lose it and drop it on someone behind them. Scared the crap out of me. Of course, I immediately thought scaling to 45 degrees would’ve been more appropriate for that first timer. Lesson learned.

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