Make Your Own Kettlebells
Check this out:
Even though CrossFit relies on a grassroots approach to equipment, some of the gear associated with strength training can be expensive – especially kettlebells – so when I come across ideas like the above, it’s only natural to share with others.
Check out: Making your own kettlebells
Pain is temporary, quitting is Permanent!
What a great quote.
As someone who runs ultramarathons up and over the mountain trails of the good ol’ USA, this is a great quote to keep filed away. Here are some more that help me through difficult and challenging endurance attempts:
- “Never make a race decision on an uphill”
- “Crossfitters never quit”
- “There are others suffering too – some more than you”
Next time you’re in a race, or even challenged by life in general, chant one of these and keep moving forward.
WOD – “Helen”
Three rounds for time of:
- 400 meter run
- 21 kettlebell (dumbell) swings (1.5 pood or 55lbs)
- 12 pull-ups
Summary:
Christian: ~14:00 (stuck using a wall clock) as RX’d
- 400 meter run – treadmill
- 9.1
- 9.2
- 9.5 (but I question treadmill calibration)
- 21 kettlebell swings
- as rx’d with 55lb dumbell
- 12 pull-ups
- my nemesis – all broken up
- last set, lat 6 reps ‘jumping’
Meat Grinders and Wimpy Totals
I’m a little shy to do CrossFit Total today for fear of possible injury before so many upcoming races. I decided to lift generally heavy though, but from this point on, until after September 6, I will be focusing more on conditioning – Angie, Fran, Barbara etc… bodyweight stuff with a little Olympic lifting technique tossed in for fun.
Wimpy WOD
- warmups
- deadlift – ramp up sets up to 280 lbs x 3
- squat – ramp up sets up to 225 x 3
- OH push press – ramp to 165 x 1 — missed 175 again
Saturday – Meat Grinder
Another trip the meat grinder for some gnarly trail running. Sorta’ nixed doing “michael” as WOD
Fran is My Homegirl
I love that t-shirt.
…and of course, today’s WOD was the mean, nasty, always -underestimated-by-newbies, “Fran”. And as usual she kicked my ass all over the place. Someday, I’ll get her.
WOD – “Fran”
21-15-9 of:
- 95 lb thursters
- pull-ups
Sound easy? …hahaha. Bring it anytime. It will show you how sadly you are mistaken.
Training Summary
Time: 12:30
My first full Fran, with no scaling, since the minor back injury. Pull-ups continue to be the nemesis, but they are slowly improving. Got through the 21 thrusters without stopping, but fatigued halfway through the 15 set and had to split it in two {sigh}.
My kips get better and better but I am still sub-10 on a fresh set of pullups. Honesty can difficult when performance is that poor.
Screwing the WOD
I read the CrossFit HQ site incorrectly this morning and ended up doing push PRESS, instead of push JERK …{sigh} I suppose I can blame it on it being early in the morning and a foggy brain.
Wednesday WOD
- Push Press 3 x 3 x 3 x 3 x 3
Warm up: Berg warmup, 8 pull-ups, 10 push ups, press with bar 95lbs and 115lbs
- 135 lbs
- 155 lbs
- 175 lbs {missed first – no count}
- 165 lbs
- 165 lbs {missed third, racked and then got last rep}
- 155 lbs
Summary: even though I negotiated an unperscribed lift, I did experience an increase in strength. I finished the training with two more sets of kipping pull-ups, continuing to work on my kip.
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Phone: 704.FAR.THER
email: christian@crossfitmetro.comWe are NOT a CrossFit facility nor open for membership; however we recommend CrossFit Atlanta for those seeking an well-organized, successful box"
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