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Lifting Ourselves and One Another

Wednesday, September 16, 2009

As many rounds in 20 minutes of:

5 Knees to Elbows

10 Alternating Pistols

15 KB Swings

Coach’s notes:  Guys use 2 pood and gals 1.5 pood for KB swings.  Post time to complete to comments.


Comments: 20

9 rounds (+ 2 K2E & ran out of time) used 10lb heel plate for pistols, (almost there) and 1.25 pood for KB swings *these were the hardest for me* rest pretty much straight through
Thanks Michelle fun class!

Did yesterday’s WOD today. 4:01/4:02/4:13/4:45/4:39

BTW, not all as rx’d…used the parallel bars for ring dips…mostly barely lowers, actually

9 rounds plus
5 Knees to Elbows 10 Alternating Pistols 4 KB Swings

Pistols scaled with blue band
KB to 1.5

8 rounds even with 1.5 pd, which is max that we have in the garage.

Great work Krista & John!!

Krista – what is in your wheaties? Or do you have some other secret ingredient. You are posting soem incredible times / results …1.5 pd…not easy…..great job!

8 rounds

K to E – high knees
Pistols – stand on box, lower and hold
KBs – 1.25 pd

Band-assisted pistols
1.5 pood KB
By third round was breaking KB into 7/5/5

7 rds +5+10+6
1 pood and resistance band for pistols.

Neil – 8 rounds, 1.5 pood KB, used a box for support going down by just touching it
Judy – 7 rounds + 5 + 4, used green band assisted pistols, 1 pood KB

yvette – I can’t even lift the 1.5 pood!! hahaaa – hopefully i didn’t have a typo! i used 1.25!
oh – and my quads are still shaking and what it’s 9:30 at night – I can only wait until tomorrow … i may need a wheelchair!

8 rounds + 5 K2E using the blue band for pistols (and holding it pretty high too).

I probably should have set up the blue band on the high bar so I could have my arm at a decent extension without getting quite as much assistance, but maybe I will try that next time. KB swings were unbroken for the first 4 rounds, then broken at 8-10 reps due to hand pain rather than muscle fatigue. K2E were mostly unbroken until the last couple rounds when my hands were just aching.

Jeff, if you were breaking KB swings 7/5/5, you were doing too many swings!

7 rounds + 5 K2E’s + 10 pistols
K2E’s as rx’d (that was the easy part); pistols with blue band, holding onto it as low as possible; 1 pood for KB swings (that was the toughest part).

Good eye Cory.
Can’t type. hands weak, meant 7/5/3

7 + K2E + 6 pistols. Rx’d.

2 pood is heavy…!

Something clicked on the pistols tonight for sure, I think largely due to Michelle’s suggestion to treat the pistol as a heavy lift, i.e. valsalva breath, keep everything tight. Also learned the K2E kip.

I didn’t make this hurt like I could have, but still a good productive workout.

Thank you Blaine!

Modified the WOD due to my foot. Did GHD sit ups instead of pistols. 8*rds + 5K2E.
Did some bench pressing after with DJ coaching me. Thanks

7 rds + 2 K2E – pistols for some reason could only do as rx’d on one leg the other leg I had to hold onto the blue band. kettle bell was 1.25 (that was HEAVY). BTW, I think the world would be a happier place if there were no such thing as knees to elbows.

OOPS also, wow Krista – you are super strong! Also way to go Katrin and Anita.

10 rnds
+ 6 Pistols

1 pood Kb swings, knees not so much to elbows and assisted pistols. Awsome work out!

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