090313 WOD

Workout: MaxfitUSA.Com 2/11/09

10-9-8-7-6-5-4-3-2-1 reps for time:
Kettlebell Swings, 53 pounds
Burpees
Squats

Post time to comments.

Advanced(RX’d):

10-9-8-7-6-5-4-3-2-1 reps for time:
KB Swings, 53# (24kg)
Burpees
Squats

Intermediate:

8-7-6-5-4-3-2-1 reps for time:
KB Swings, 44# (20kg)
Burpees
Squats

Beginner:

5-4-3-2-1 reps for time:
KB Swings, 35# (12kg)
Burpees
Squats

Todays WOD starts at 10 reps of each exercise, then 9 reps of each, then 8 reps, etc. On the KB swings, watch the video and make sure you keep heels down, drive with the hips, keeping arms fully extended and finishing overhead(or slightly in front).  Sub dumbell swings for a KB if you don’t have them.  As for the burpees, just remember, chest to the floor, feet have to leave the ground at the end.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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“A recent article confirms that, for better or worse, instant body composition changes from diet or exercise are relatively few and far between”

This in an article from Marks Daily Apple about what to realistically expect when hoping to get body composition changes.  They won’t happen overnight, but with some diligence, the WILL happen.

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8 Comments

Filed under WOD's

8 responses to “090313 WOD

  1. Scott B.

    8:41 advanced
    Brutal, but I liked the way it kept getting easier with fewer reps per set.

  2. Joe

    Completed the workout, didn’t take down the time though.

  3. Woody

    9:11 as RX’d, at Club One in a CF tshirt, spreading the gospel.
    burpees suck!! Day #5 probably should rest tomorrow, it’s a sickness

  4. 6:19 as RX’d

    Yes, burpees do suck the life out of you. Great to see that people are enjoying the website. If this keeps up, I’m going to start making/taking orders for a SRFD Crossfit t-shirt…who’s in? The motto?

    SRFD Crossfit
    “Train like your life depends on it”

  5. Scott W.

    Warmup: 500m row, 10 situps, 10 back extensions, 10 situps.

    7:56 with Rx sets but 35# dumbbell.

  6. Scott W.

    If you use that motto I will slap you in the throat muscle.

  7. Woody

    I actually have a design, I’ll send it to you

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