Sit:Thirty
OPEN & PERFORMANCE
“Spring Swing”
21 Thrusters (95/65)
21 Kettlebell Swings (70/53)
400m Run
15 Thrusters (95/65)
15 Kettlebell Swings (70/53)
400m Run
9 Thrusters (95/65)
9 Kettlebell Swings (70/53)
400m Run
FITNESS
“Spring Swing”
21 Thrusters (75/55)
21 Kettlebell Swings (53/35)
400m Run
15 Thrusters (75/55)
15 Kettlebell Swings (53/35)
400m Run
9 Thrusters (75/55)
9 Kettlebell Swings (53/35)
400m Run
21-15-9. The most popular rep scheme in all of CrossFit, probably best known from the benchmark workout “Fran”. This descending rep scheme has proven to be quite effective in preserving intensity. By the time we get to the 15’s, the nature of the workout has it feeling similar to the 21’s, but knowing we have 6 reps less to complete keeps us holding on and moving forward. Compare this to three rounds of 21. We would probably have a more conservative plan of attack going in, decreasing the intensity of the workout.
Post scores to comments.
Box Brief
CFNE Memorial Day Meltdown Nutrition Challenge — May 8th-28th
This is a quick 21-day challenge to have us reset and get ready for summer. Since this challenge is short, we are focusing right away on the quality and quantity of our food. Like our January challenge we will be using the InBody assessment to measure weight and body fat. Sign up at the front desk for your measurement time. Measurements will be taken May 3-10. First meeting will be Sunday May 7th at 12:30pm. Stay tuned for more details in the next week.
Can’t wait for this workout tonight I’m sure this run will be super fast after those thrusters!
Spring Swing: 10:04 (10# wall ball & 26# KB)
Spring swing: 10:12 (30# DB snatch, 35# KB).
Spring Swing: 11:55 at 45# thrusters and 35# KB
Spring Swing: 11:20 (75# & 53# KB)
Spring Swing: 12:48 (65#, 53#KB)
Spring swing: 12:53 (45# thrusters)
Spring Swing: 11:47 Fx
Spring Swing: 9:49 Push press instead of Thrusters
Spring swing: 8:16: 55#, 35#, 200 m runs
Spring Swing (Bl*): 10:29 (I think?)
30# Dumbbell strict press
53# KB swings (first 2 rounds Russian swings, last round American…shoulder loosened up)
400m Row for runs
Finally back in action (again) after a week out of commission (who gets Strep throat in April?). Happy to be back in the box and moving around a bit.
* Bl = Breakdown lane
Good for you jumping back in though Chris! Strep is a special kind of hell
Welcome back, agaaaaain! Mayhem isn’t the same without ya!
Spring Swing: 14ish? 55# and 28#KB.
Spring Swing: 13:01
55# thrusters, 35# KB
Spring Swing: 12:45(53#)
Spring swing: 9:59 FRx
Spring Sludge: 13:25ish
55#, red KB (all 35# was taken, but really not complaining). 25 cals on bike. It felt like I was moving thru mud on that bike. Stupid foot needs to heal so I can run again.
11:03 35, 65
35, 55 not 35,65
Spring Swing: 14:50
Fitness Rx
75# Thrusters
53# KBS
Spring Swing: 10:56 Rx
Spring Swing – 9:27 Rx
So fast dan nice!!!
Did Saturday’s wod solo,
did 50 of each, and now will never go away ever again because it nearly killed me. But definitely fitter now!
Not east to do! Nice job getting after it
Wooooooooof, nice job Erin
Spring Swing: 12:47; 65# Thrusters and 53# KBS.
Spring Swing: 13:43 (Rx thruster; 45#KBS)
11 minutes flat
95# thruster
36kg kettlebell
Spring Swing: 11:25 (55#/35#)
Spring Swing: 12:24 Rx
Ouch.
Spring swing. 15:45. 55# and 28#kbs. Not very fast, but fitter
Spring Swing
12:46
55# thrusters
35# KB
great work tonight 6:30 – way to “thrive” and not just “survive”