Skill: Kettlebell Swings and Cleans.
3×7 for both movements. Make sure on the cleans that you have a light enough kettlebell to work on the proper form. The quickest way to tell if you are not doing kettlebell cleans with the proper form is bruise. The kettlebell should land softly at the top of the movement and not a thud against your shoulder or forearm!
wod: “Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell swings (1/1.5 pood)
12 Pull-ups
Run & Endurance wod: 15 minute TT – try to have consistent pace as you cover as much ground as possible in 15minutes. Compare to last TT, wear heart rate monitor (HRM) if you have one and record distance + pacer per mile as we will be using this info in next week’s wod.
"Helen" times
Ah, CrossFit’s definition of love….she does all the work and I watch. Great form, Cait!
I thought you might like the photo…:-) It is good form though!
Another great night! Thanks to all who helped to cheer on the other heats (I know all the guys in the last heat were pumped to have a big group cheering, it makes a big difference in the energy level). Props go to Craig, Stef & Jen J for doing it Rx and going without the band on the pull ups for the first time – all 36 of them!
My throat was sore last night from all the yelling! It was a LOT of fun!
It was awesome to see everyone doing so well and to see so people going RX on a workout with pull-ups is great!
Good job everyone!!!
I would like to extend by congrats to everyone only one word I can think of
Ya’ll Rock & thanks for your support
AWESOME
Wow! Jen J and Stef that is so cool that you did it rx’d! I need to get my butt in gear and figure out how to make my pullup muscles stronger! Great job you guys
How many WODs do I have to Rx before I get one named after me?
Stef: I don’t think you want to hear the real answer to that.
Stef & Jen J you are my inspiration Happiness is RXing your first WOD I will do it