Workout:
As Many Rounds as Possible in 20 Minutes:
40Kg Power Cleans, 10 reps
KB Swings (16Kg), 10 reps
Post rounds to comments
I’m still trying to figure out how to use iMovie so in the interim here’s the unedited clips taken.
Start (mpg, 2:41, 23.2MB – save to disk)
Finish (mpg, 2:34, 22.1MB – save to disk)
AMRAP 20 mins
40kg power cleans x 10
air squats x 10 (no kettlebells)
10 rounds.
Kept form OK on the way up with the power cleans, but I think I started to round my back putting the barbell down on the last couple of rounds.
A general observation- It’s alot harder to stay motivated when you’re training on your own.
AMRAP 20mins
40kg power cleans X 10
17.5kg dumbell swings X 10
10 rounds
Found this workout really hard,wanted to quit half way threw
Fun story from today that I thought I’d share:
I was carrying a heavy lump of wood up a flight of stairs with another guy when I tripped and fell. We were negotiating a return on the staircase, so I was holding my end up above my head at the time.
Thankfully, while I was in mid-fall I managed to get one palm flat on the floor to catch myself, while simultaneously re-adjusting my grip and locking my other arm out overhead, catching the lump of wood. So, without even really thinking aobut it, I found myself in a nicely stabilised Turkish Getup position. If I’d never been exposed to TGUs I’m pretty sure I’d be nursing a pretty nasty head-wound right now.
So, Crossfit saved my head. Which was nice.
I’m not normally a Guardian reader (me being a rightwinger Crossfitter and all), but this article caught my eye. It was reprinted in ‘The Irish Times’.
“How much can you bench?”
http://www.guardian.co.uk/g2/story/0,,2209999,00.html
Apparently the bench press is the king of weightlifting exercises on the basis that … well… everyone does it, so it must be good. The olympic lifts are ruled out on the basis that they require a bit of specialist coaching. While on the one hand I guess this is obviously true to an extent, it gets on my goat whenever someone suggests that we settle for “good enough” or “managable” instead of setting the bar high and seeing what happens.
“Benching solves everything” was a quasi-humourous motto of myself and The Shane for a while, in our pre Crossfit self discovery days.
Good article, thanks Ruairi. As for “good enough” you’re spot on. That’s why there’s the 30 minutes walking a day, and the basic food pyramid. You’ll get by, but won’t see fantastic results by any means.
Shane “Good Enough isn’t Good Enough” H: 6 Rounds, 30Kg Power Cleans. Just like Michael, he felt this was tough too.
Dropped to 30kg, kept everything the same. Found it difficult and I struggled to make good technical power cleans throughout but I’m blaming it on no training for 5 days previously
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