Friday

210709

Workout of the Day

62

For time:

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 201120.

Scaling:
The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

♀ 8 kg ♂ 12 kg

Workout Tips

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Comments on 210709

62 Comments

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Doug Brubacher
November 8th, 2023 at 2:22 am
Commented on: 210709
CFWUx2 5*45kb
23:09
24kg kb
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James Flores
June 22nd, 2023 at 10:28 pm
Commented on: 210709
21.47 53# KBS 500 meter row , 1,000 meter , 1,500 row  43 years old and outside in dallas
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Christopher Parker
February 5th, 2023 at 5:15 pm
Commented on: 210709
20:00 RX

Previous: 19:40 RX

M/39/5’9”/195#
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Jeremy Maillet
September 24th, 2022 at 6:46 pm
Commented on: 210709
18:39 Rx
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Shawn Hakimi
November 1st, 2021 at 1:36 pm
Commented on: 210709
22:48, Intermediate (1.5 pood)
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Shawn Hakimi
November 1st, 2021 at 1:30 pm
Commented on: 210709
22:48, Intermediate
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Sebastian Wieczorek
August 18th, 2021 at 8:00 am
Commented on: 210709
August 17th, 2021

wu: bike, pvc, scales
skill: sg kb variations

wod:	45 amer. kbs 20 kg
			2 min ass. bike cal
			35 amer. kbs 20 kg
			4 min ass. bike cal
			25 amer. kbs 20 kg
			6 min ass. bike cal
			15 amer. kbs 20 kg
				18:16; 129 cal

post: bike, stretch
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Leonardo Silva
August 14th, 2021 at 5:23 pm
Commented on: 210709
22:00
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Jeff Chalfant
July 30th, 2021 at 9:54 pm
Commented on: 210709
26:42 in 88 degree heat. (Hot for me!)
Last time 24:05 with the same strategy of no more than 8 reps at a time. Maybe I had too much alcohol this week, too many rest days (4 in a row!), or maybe too much ice cream yesterday...but I did not feel great after the first run today. Ran a total of 800m in the warmup, but running was still very hard today! (Cardio) Swings got easier, and finished with 15 unbroken like last time. 

 180/42/176
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Kerry Hosken
July 28th, 2021 at 4:44 pm
Commented on: 210709
M/39/180
sub's- 50#DB, run on standard treadmill at 2.0 incline
15'59"
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Nate Gordon
July 25th, 2021 at 6:39 pm
Commented on: 210709
23:30
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Brian W
July 21st, 2021 at 11:44 am
Commented on: 210709
17:39
24 kg kettlebell
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Mario Cruz
July 21st, 2021 at 2:08 am
Commented on: 210709
Rx+
kb 36 kilos (80lbs)
I don’t have kB 32 kilos

27:14
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Jeffrey Howard
July 19th, 2021 at 12:06 am
Commented on: 210709
M/25/5'8"/155lb
CrossFit AFK

22:56 - Rx
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Leonel Manzilla
July 17th, 2021 at 1:02 am
Commented on: 210709
I don't have kb so 75 lb sumo deadlift high pull 

23:10 

RX male 23y 175cm
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Giuseppe Petrillo
July 14th, 2021 at 9:43 am
Commented on: 210709
15:57 db 18kg
old- 17:15 db 18kg
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Dan Kremer
July 13th, 2021 at 4:19 pm
Commented on: 210709
19:30
24 KG
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Andrew Dibden
July 13th, 2021 at 5:35 am
Commented on: 210709
RX M (UAE)
32:47
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Michael Witous
July 13th, 2021 at 1:17 am
Commented on: 210709
59/M/RX
25:35
holy humidity
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Kyle Buchanan
July 12th, 2021 at 8:25 pm
Commented on: 210709
20:47 😁
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Sam Meixell
July 12th, 2021 at 12:35 pm
Commented on: 210709
26:23 

45 dumbbell swings, 52.5#
400-m run
35 dumbbell swings, 52.5#
800-m run
25 dumbell swings, 52.5#
1,200-m run
15 dumbbell swings, 52.5#
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Hank McKibban
July 11th, 2021 at 4:40 pm
Commented on: 210709
17:02 (w/24kg)

201121 - 21:52 rx
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James Gentile
July 11th, 2021 at 11:50 am
Commented on: 210709
Completed 7/10 in the a.m. intermediate scaling.

17:38. 

201121 - 18:40 using a 45lb plate. Got a KB since!
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Christopher Voght
July 11th, 2021 at 1:33 am
Commented on: 210709
Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♂ 24 kg

18:29
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Clay Jones
July 10th, 2021 at 4:59 pm
Commented on: 210709
22:39 Rx’d
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QiHui Xing
July 10th, 2021 at 12:26 pm
Commented on: 210709
RX：19'48''.
（sub：1200m-2400m-3600m bike）
https://youtu.be/RMOHrYmzek8
(edited)
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Wladiston Paiva
July 10th, 2021 at 11:57 am
Commented on: 210709
replaced kettlebell swing to burpees. 
24:20
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Lincoln Kerger
July 10th, 2021 at 9:47 am
Commented on: 210709
Running was not really an option today, so I subbed rowing, and heaviest KB was 22.5Kg (~50#).
18:15

Compare to: 201120, 18:41 with 45# plate and Rx'd reps and runs.
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Adam Dembowski
July 10th, 2021 at 7:53 am
Commented on: 210709
32kg
15x15x15
15x10x10
15x10
15
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Byron Hills
July 10th, 2021 at 3:01 am
Commented on: 210709
Rx except 24KG KB
25:22
ouch..😳
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David Andrew Garcia
July 10th, 2021 at 1:56 am
Commented on: 210709
18:07. 20kg. 200-400-800
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Kevin Flowers
July 10th, 2021 at 1:39 am
Commented on: 210709
M/56/6'1"/178

Intermediate scale (24 kg kb, 1/4, 1/2, and 3/4 mile runs): 18:01
(edited)
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Daniel Dwyer
July 10th, 2021 at 1:30 am
Commented on: 210709
M/35/107
2min @ 28kg
hill runs
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Jessica Biernbaum
July 9th, 2021 at 11:57 pm
Commented on: 210709

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Jessica Biernbaum
July 9th, 2021 at 11:57 pm
Commented on: 210709
Finshed 25:44 @ 16kg kettlebell
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Kevin Kennedy
July 9th, 2021 at 11:29 pm
Commented on: 210709
16:52 with Russian swings at 32kg
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Morgan Greene
July 9th, 2021 at 10:15 pm
Commented on: 210709
17:41 ; unbroken, runs on assault curve
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Coastie Nick
July 9th, 2021 at 9:43 pm
Commented on: 210709
Scaled to 50# KB (heaviest available)
17:40

201120: 19:53 with same scale
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Stacey Thompkins
July 9th, 2021 at 9:37 pm
Commented on: 210709
M/46/6'2"/180#

Rx'd rep scheme with 32kg RKBS and 30/60/90 cals on assault bike 18:42...last time with same scale 19:44
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Steve Day
July 9th, 2021 at 9:07 pm
Commented on: 210709
Scaled to 45lb kb

14:36
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Charlie Pokorny
July 9th, 2021 at 7:38 pm
Commented on: 210709
Intermediate scale (24kg kettlebell): 18:51
201120 was 19:08 same scale
m/53/5'11"/200#
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Nicole Deaver
July 9th, 2021 at 7:19 pm
Commented on: 210709
Subbed 35# DB 
21:38

Compare to: 20:16 (35# DB)
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Antonio Alves
July 9th, 2021 at 6:31 pm
Commented on: 210709
Scaled; 
--
FOR TIME:
45 russian DB swings | 19 kg DB 
400-m run
35 russian DB swings | 19 kg DB 
800-m run
25 russian DB swings | 19 kg DB 
1,200-m run
15 russian DB swings | 19 kg DB 
SCORE: 18'02''
Running time: 11'39''
201120: 21'18''
--
Swings and running, what's not to like ? 👍
Did 30 more swings in the end, for good measure.
Shaved more than 3 minutes off 201120. And it wasn't the running (almost the same), but the swings, despite having used a heavier load this time. 
So, definitely some progress in both technique and strength, I guess.
5 km run in the scorching midday sun.
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Chris Meldrum
July 9th, 2021 at 6:23 pm
Commented on: 210709
As rx’d, 19:54 (PR).

PR by over 2 minutes, but last time I went at 90% pace.  I broke similarly here – going 15-15-15 / 20-15 / 15-10 / 15.  Tried to keep rests short.  Runs were likely the same as last time, all around 8 min/mile pace.  Tried to keep them light, but it was hot and humid out there today.  Did this with my 16 yo, who did 1 pood swings (45-30-20-10) and same runs.  He finished in 22:37, and was hating life on the runs.

48m/5'10"/180
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Liz Rekas
July 9th, 2021 at 6:15 pm
Commented on: 210709
16:26 @16kg 
(Russian swings) 
Too many hills!
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Jim Rix
July 9th, 2021 at 5:12 pm
Commented on: 210709
Intermediate scale*
22:29
* Had intended to do the first round of swings with a 44# bell and then move up to the 53, but it felt light and I felt guilty and moved up to the 53 after 10 swings.
Already 91 degrees here in NorCal.
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Eugenio Gonzalez
July 9th, 2021 at 4:41 pm
Commented on: 210709
23:57
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Az Native
July 9th, 2021 at 4:36 pm
Commented on: 210709
At work, subbed .3,.6,.9 mile elliptical at level 12 for runs. Used 1.5pd KB. Still recovering from flu, so cut reps to 40,30,20,10. Already over 100…
20:12.
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Greg Fairbanks
July 9th, 2021 at 3:54 pm
Commented on: 210709
45 kb swing, 35#
8 stair sprints, basement stair
35 kb swing
12 stair sprint
25 kb swing
16 stair sprint

11:25
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Jonathan Elmore
July 9th, 2021 at 2:23 pm
Commented on: 210709
Subbed 24kg KB and Echo doubled distance 
14:23
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Christian Simpson
July 9th, 2021 at 2:07 pm
Commented on: 210709
11/20/2020: Sc to 50# Russian KB 19:57
Today: same scale...18:12
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Michael Arko
July 9th, 2021 at 1:22 pm
Commented on: 210709
24 kg dumbbell
23:51

Last time 20:15 on a closed, flat track. Today on a mildly hilly street using GPS. Huge delta makes me wonder how short of 400m that track is — or how far off is my GPS?
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Mike Andridge
July 9th, 2021 at 11:55 am
Commented on: 210709
Scaled to
53# American kbs
Else as rx
25:35
M/51/175
Sooo glad I didn't have to run a mile at the end:)
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Jim Rix
July 9th, 2021 at 5:14 pm
Here, here Mike. Another 4 trips around the track would have been bad news for me too.
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Joe Conradi
July 9th, 2021 at 9:31 am
Commented on: 210709
Scaled to 70#DB.

16:08

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Kyungtaek Kang
July 9th, 2021 at 3:20 am
Commented on: 210709
☆CFHIM 25:01
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Nathan Goisnard
July 9th, 2021 at 3:01 am
Commented on: 210709
Intermediate + (chit chat n beer with neighbors - not timed)

18m03s

good
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Mike Munsee
July 9th, 2021 at 2:09 am
Commented on: 210709
M 50/190/6’
18:36 intermediate scale.
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Chris Sinagoga
July 9th, 2021 at 1:52 am
Commented on: 210709
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Running with increased stamina demands and medium-weight jumping with decreasing stamina demands.

MAIN DECISION
Do I go for best overall time or go all-out on the runs and live with the rest?

TECHNIQUE SCALE
As is

CONSISTENCY SCALE
Mush everything together in one round?

INTENSITY SCALE
Rest between kb/run rounds, do each round for time.

INJURY SCALE
Upper-body - either box jump (step down) or one-arm push press sub for kb
Lower-body - AMRAP in 20 minutes of: 20 hip extensions, 20 strict press

MY STUFF
13:45 as rx'd crap, I thought 24k was listed

GENERAL FEAR LEVEL: 7
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Chris Meldrum
July 9th, 2021 at 1:32 pm
That is still smoking fast.  Yay, they fixed the bug.
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Jim Rix
July 9th, 2021 at 5:13 pm
No kidding. That’s fast at whatever weight.
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Charles Meyers
July 9th, 2021 at 1:22 am
Commented on: 210709
For time: 21:10 44 lbs kettlebell 
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
(edited)
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