With a continuously running clock, perform one kettlebell swing (1.5/1 pood) and one hand-release push up the first minute, two kettlebell swings and two hand-release push ups the second minute, three kettlebell swings and three hand-release push ups the third minute... continuing on as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments/Logwod.
A great pic of Erica Carlsson post burpees during this past weekend's med ball get together. Erica is the sister of Kelli Carlsson and is studying medicine at Creighton U. She's engaged to be married real soon and has been a part of CrossFit for quite some time now. Can I get a hey if you know Erica? Great person.
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Here is a link to a post I wrote on the upcoming changes for the rest of this year. It's on Facebook so you'll need an account and, of course, to be following us in order to see it. I'll probably post it here sometime soon but for now, you'll have to read it there.I am constantly trying to interact with our members and other crossfitters around the world through our social media accounts. It's a great way to socialize when we can't do it in person. I, of course, would rather do it in person but not all of you come as much as you should or can and this way we can keep influencing each other for the greater good.
Like I said, the news will probably get posted here eventually, but through social media, those that follow us get first dibs. Following our Twitter account, http://www.twitter.com/crossfitomaha, or our Facebook fan page, http://www.facebook.com/crossfitomaha, you'll learn about many other things pertaining to the gym as well as so much more. The Facebook page also allows you a point of advertising to your connections. Showing them what we do and what we are about. Thanks for always helping us bring new people to our community. Until next time...
Better in 2012
11 rds + 10 PU rx'ed. I knew pushups would get to me, but I'm pretty happy with this. Until the last few, the pushups felt strong. No elbow pain.
Great job 6 a.m.!!
11 rounds today, went Rx'd until the 9th round and then had to switch to pushing up on my knees since my arms hit a wall. Fun workout with lots of people at 6am who did an awesome job!!!
The 750m row was nice and slow but not sure what the time was.
Great job 6am!
Corey
Another nice big 6am class. Be out hunting deer for my Paleo friends this weekend and Monday.
Hilg
Hilg- good luck this weekend.
JennG- I did the Trek up the Tower a couple of years ago. It was a well-organized and fun event. But it took me around 8 minutes, and at $45 for the event, that was almost $6 per minute. Absolutely fun to do ONCE and I would recommend it. Like many other races around here, it does fill up really fast. All runners are in a single file line and they release you one at a time with a 30 sec interval. If you do try it, my only recommendations would be to 1)not hit the stairs going all out... pick a steady pace and go with it. If you've still got energy, pick up the pace the higher you go. And 2) see if you can get seeded to start earlier. If you start late in the morning, you get stuck in traffic jams in the stairwell.
Big Class at 6am. Great Job everyone.
If any of you guys like Drywall Crossfit (& I know you do) you guys will love this:
http://beastmodaldomains.com/
Got to 15 rounds Rx'd and then rowed a 500 in 1:31. WOD wasn't so bad till double digit rounds, then real tough.
Awesome noon class.
Med Ball Throws (20# Ball)
Granny Tosses, Slams, Push Ball Throws, etc... 10 Mins
Press (Worked Shoulder Set Up Before Unracking) 10X2 - PR is only 161 From a while back.. 171#, Then 181X1
Main Site Variation
* 2 Min Clock.. New RD Starts Every Beep
7 Squat Cleans (155#)
14 DB Swings (55#)
21 Jumping Pull Ups
5 RDS
1:12, 1:16, 1:25, 1:32, 1:40
(Broke Up SC Last Two RDs - 4,3)
Damn, it's good to be back to CFO!!! So, good to see everyone! Missed you all!
Awesome job 5am'ers!!!!!!!!!!!
I really really wanted to beat Shelley on this, just because I know she's stronger than me at pushups and that would be a big coup for me, but no dice today. Still pretty damn happy with 10+. My fellow CFOGs will remember my history with pushups - any pushup day that doesn't include tears is a win.
Even the blind squirrel gets a nut every now and again....