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Swing your Bells off

Brian Hack | 06/27/2012 | 22

Skill

Rowing

 

WOD

With a 10 minute running clock:

Row 1,000m

Max set Kb Swings (1.5pd/1/pd)

 

-In this workout you will have 10:00 to complete a 1K Row, then, with whatever time remains, a max set of Kettlebell Swings. Your Score is total number of Kb Swings.

 

 

ANNOUNCEMENT: CrossFit Somerville will be closed on July 4th. We will not be holding any classes that day.

22 comments for “Swing your Bells off”

  1. Brian says:
    June 28, 2012 at 8:40 am

    52 Swings Rx. Lost that last one over the top and couldn’t recover. Meh.

  2. Renee says:
    June 28, 2012 at 9:00 am

    So basically today all I will do is row :-/ #fail

    • Yosh says:
      June 28, 2012 at 9:07 am

      There is no way you’ll row a 10:00 1K. You will get to the kettle bell, trust me.

      • Renee says:
        June 28, 2012 at 9:30 am

        It takes me a long time to work off my mac and cheese, Yosh!

        😉 It’ll take me 5 min, totally exaggerating here.

      • Alicia says:
        June 28, 2012 at 9:48 am

        I’m going to row a 10min 1K just so I don’t have to pick up a kettle bell… No seriously can we go over KB swing technique, again?! I feel like I’m failing at them almost as soon as I start and I’m guessing it doesn’t have to be that torturous! Thx 🙂

  3. Ben S says:
    June 28, 2012 at 9:48 am

    65 Rx. The idea was to make sure you were still swinging when time was called, but I might (with the utmost deference and respect to our outstanding coaches, of course) disagree. If you can go to *time* you could probably have gone longer, I probably had another 10 or so in me. So, an alternate approach might be to not rest too long, and make sure you have the time to get as many reps as you possibly can, even if means dropping the bell shy of the 10 min mark. Put another way: Rest-to-swinging time is probably not going to be linear, an extra 30 secs rest isn’t going to guarantee 30 secs more swinging, but it might guarantee you run out of time.

    • Yosh says:
      June 28, 2012 at 10:06 am

      Not true at all sir. This workout, as in every single other workout, is meant to do exactly what you said. Go as hard as you can for as long as you can.

      • Ben S says:
        June 28, 2012 at 10:48 am

        totally agreed, maybe that didn’t come out right. basically all I was saying don’t rest too long (like I did)! make sure you have enough time to really go all out.

  4. Kelly says:
    June 28, 2012 at 1:38 pm

    Yes! I love a good row and seriously hope some tire flipping is in my near future.

  5. JT says:
    June 28, 2012 at 4:07 pm

    I agree with Yosh – go hard and go fast, then just hang on to the damn KB for as long as you can will your fingers closed. And that is longer than you think.

    Hey, I’m also gonna plug my friends’ show here! Tonight and Friday Night at the Armory on Highland Ave: THRESHOLD, a circus show. 8pm, cheap. Here’s the details. Come see it, and get an even greater yearning for good handstands!
    http://www.facebook.com/events/271408452956462/289984901098817/?notif_t=plan_mall_activity

  6. Jaime says:
    June 28, 2012 at 7:52 pm

    70 Rx

    Squeeze yer butt!

  7. damien says:
    June 28, 2012 at 8:26 pm

    85 Rx. 3:37 for the 1k row. I think I’m finally starting to not hate rowing. Today felt pretty good, except for the kb swings…

  8. Alicia says:
    June 28, 2012 at 9:45 pm

    1K @ 4:30 w/58 kb swings, rx

  9. Steve says:
    June 29, 2012 at 10:17 am

    61 Rx. KBS was heavy and couldn’t get more than 10 unbroken to start and was only getting 6 or so by the end. Hips don’t lie…

  10. Nick says:
    June 29, 2012 at 11:03 am

    Hit my June Goal of 3 dips with no bands. Got 4. Still shaky though.

Comments are closed.