CFWUx2
20:26 (fitbit timed)

16:01 RX

M/39/5’9”/195#

14:13 Rx

22:34 men rx 

17:07
used 50 lbs. dumbbell

21:15 Rx'd

20:00

October 15th, 2021

wu: bike, scales + planks, pvc
skill: running drills, running

wod:		75 kb American swing 20 kg 
				1,2 km run
				75 kbas 20 kg
					15:14

post: bike, stretch

Scaled to:
50 KBS
Run 800m
50 Russian KBS
Used 24kg KB
14:30

17:07 rx’d with straight arm American swings
and slow awkward run due to badly sprained toe. Other foot/toe is feeling it now! 21-18-15-12-9 on swings. Tore left callous before the last 21-30 reps. 


182/42/176cm

Scaled to 40-lb kettlebell: 15:28

16:48 rx

Rx

14:04

M/35/6'/175#

16:35 Rx

Deo gratias

Dumbell swings 50lb (two handed) I don't have big kb

19:20

First 75 in 4:10
1mile In 10:10
75 almost 5 min

23y male 175cm 82kg

for time: 15:56
50 dumbell swings #35
run 1 mile
50 dumbell swings #35

then

5x pullups - (8x)

M/25/5'8"/155lb
CrossFit AFK

15:35 - Rx

14:20 Rx

M/28/6’1”/200lbs

scaled to 40# KB since that's all I had: 11:40

16:05
Rx’d

RX, 19:27
KBS: 3:45(25/10/10/10/10/10)
1mile run: ~11:30
KBS: ~4:10

Sc to 50#, Russian swings...16:42

RX:15'59''.
https://youtu.be/NJbJnrAk8yE

For time:
75 kettlebell swings
Run 1 mile
75 kettlebell swings
♂ 24-kg KB

17:39

18:01. At work subbed 1.2 mile elliptical at 11 for run. 

M/43/6’3”/215

13:32

prev: M/37/6'3"/200
14:43

scaled to
50 53# American kbs
1 mile jog
50 53# A kbs
17:30
m/51/175
compare to was
75 kbs @ 40#
1 mile run
75 kbs @ 40#
22:33

17:30 RX

14:50
75 russian swings, 50 lb DB
10:00 Bike
75 russian swings, 50 lb DB

M/46/6'2"/180#

Rx'd 
15:46

M 51/190/6’
14:15.

13:42

Russian KB swings
3.2km bike

15:29 RX

Scaled to 85 kbs with a 45 kb and a treadmill 1 mile run in another 85kbs managed 19:05

Rx’d: 15:33

Scaled as follows
75 KBS (20kg - heaviest available)
Row 1600m
75 KBS (20kg)
16:32

Modified, due to lack of equipment. Improvised 10kg sandbag and threw Steve's equipmentless tips into the mix (thanks 👍)
--
FOR TIME
35 bodyweight glute bridges  
40 air squats 
75 swings with 10kg sandbag
Run 1 mile
75 swings with 10kg sandbag
40 air squats 
35 bodyweight glute bridges  
SCORE: 22 ' 30''
--
Swings + run were 16'30''.
Did 50 + 50 additional swings, for good measure.
Run was really slow, a little under 8 minutes... Too early in the morning, still stiff. But did a relaxed 6km run post-WOD, to enjoy the beautiful morning.

Rx: 12:09
2:43, 6:42, 2:43
39/M/163
Getting back into this…looks like I got my pacing down for the swings.
Semper Fi

Rx(ish)
52.5lbs of plates for kettlebell
1mi run outside w/ hills

19:02

M/30s/225lbs

Intermediate 19:56. Hurting. 

19:57 Rx
Everything felt slow and hard today. 

15:20 as RXd.

Went 60-15 on the first round of swings. Run pace was slower, over 8mins. 2nd set of swings was 20-10-10-10-10-10-5. Was hoping for less breaks but didn't have the stuff today. Still recovering from a banged up knee and got some new sleeves today! Yea! Getting older! 

11:34, only 50x50lb db swings each round. 

17:27 with a 2000m row, 53# KB to eye level, and watching my almost 15 month old. Those KB swings on the 2nd set got to me

25kg KB

Time: 13min 22sec

Scaled to 45#DB swings

12:55

13:12

12.5 lb Weight Vest

75 KBS (35lbs)
1 mile Run (8:10)
75 KBS (35lbs)

*wore weight vest to have my own little honor wod for all lives lost in Afghanistan recently 

Thank you for all who have served or currently are, and for the ones who gave everything 

60/M/185
14:22
kb’s easy
run… I’m not a runner

22:54, 20kg bell

141201:  17:26, subbing a 2000m row and 20 kg bell

Mt body seems to have acclimated to altitude, except for that dang uphill run. 

Intermediate Option:
For time: 16:45
25 kettlebell swings at 25 lbs
25 kettlebell swings at 40lbs
Run 1 mile
50 kettlebell swings at 40 lbs

I started with beginner level and moved to intermediate. Time to start pushing myself a little harder!! 

♀ 12-kg KB ♂ 20-kg KB

Rx 24kg KB
14:27

Intermediate Option:
For time: 16:25
50 kettlebell swings
Run 1 mile
50 kettlebell swings
♂ 20-kg KB
burner heart rate 161 at last rd  kettlebell swings worked on having good form overhead 

12:07 
50 kbs @16kg
1 mile hilly run (part-time w/baby and stroller) 
Ran hard - grip went at the end! 

22:34 Rxd

75 dumbbell swings, 35#
Run 1 mile
75 dumbbell swings, 35#

18:06

16kg KB
16:21

didn't measure the run time but splits were about even 4/8/4 mins - gotta get that run speed back up 

Scaled to 45lb kettlebell 

12:05

15:17 Rx’d broke KB into 3x25 1st round 2nd into 4 sets I couldn’t squeeze out the last 10. Next time! Hope it doesn’t take 7 years to repeat

☆CFHIM 16:40 

Globo scale: if you do not have a kettlebell sub dumbbell swings 35/50lb dumbbell. Running subs are 2000m row, 100 cal echo/assault bike, 4000m bike erg, or 100 burpees. If using a treadmill use a slight incline.

Equipmentless/bodyweight sub: sub backpack/bag swings or power cleans, or do swings or cleans with any available object, such as a case of bottled water, a cooler, or something else.  If you do not have access to this, sub 35 bodyweight glute bridges and 40 air squats per 75 swings. 

Champions Club Scaling Notes

RANT
The kb swing is one of those movements that it's easy to check the box on; did it get overhead or did it not. To me, the range of motion is only... well, not only... but mainly important for a retesting value. What if do can get it overhead but you overextend the spine every time? What if you can get it overhead but you start pulling with the arms/back after 20 reps? On the flip side, what if you don't get it overhead but keep your bodyweight on your feet solid throughout the entire movement? Or what if you can't get it overhead but you finally get the concept of squeezing your butt instead of just cranking it up with the back? It helps me to view range of motion as a movement factor more often than a movement standard, similar to speed, load, volume, and orientation. Today you have 150 chances to practice good deadlift habits, jumping habits, landing habits, core-to-extremity habits, and rhythm habits. And probably some more stuff I'm not thinking of. I think it would be a good idea to pick one of those things to emphasize, not just do the rep because that's what it calls for. Lastly, BERT vs. Scott Frost tomorrow (or today, depending on when you read this): college football at it's funniest!

WORKOUT THEMES
Using volume to challenge our running and jumping capacity. Jumping with light weight, rhythm, stamina, and core-to-extremity are also themes.

MAIN DECISION
See the rant. Check the box on swings or exaggerate something?

TECHNIQUE SCALE
5 rounds for time of:
Run 400 (or somewhere around 1:30)
25 kb swings (cut ROM, keep rhythm/position)

CONSISTENCY SCALE
Mush the kb swings all together, put them before the run if you want to use stamina/endurance to challenge the run, or after the run if you want to use endurance/stamina to challenge the swing

INTENSITY SCALE
Do a few sets of short sprints with kb swings at the end. Rest in between

INJURY SCALE
Upper-body - either one-arm dumbbell snatch or push press for kb swing
Lower-body - besides the obvious bike/row sub, doing an AMRAP with something like sit-ups and kb swings would be a good sub because they each tax out the other, but are large enough movement patterns that you can go for a while

MY STUFF
12:38 as rx. I was a pansy on the first round and rested at 53. Last set was unbroken, but "checked the box" on the last 15 reps: all arms!

GENERAL FEAR LEVEL: 7