Monday: Dead Swings

16
February 21, 2010 · Posted in WOD   · Comments (16)

tom L sit

WOD:
 
Gymnastic Warm-Up
 
Static Ft. Lever Hold or Static Hang  6 on 15 off.
 
Met-Con:
10-9-8-7-6-5-4-3-2-1
  • Deadlift (Body Weight +)
  • Kettlebell Swing (71/53)
  • Sit-ups

Day 53 of the 100 Day Push-Up Challenge, only 1407 push-ups to buy in!!

Day 22 of the 28 day Muscle Up Challenge, only 253  muscle ups to buy in!!

　　　　

Comments

16 Responses to “Monday: Dead Swings”

  1. neil on February 21st, 2010 10:54 pm

    WOD: 10 miles in new barefoot shoes.

    These are better than (gasp) Vibram Five Fingers:

    http://www.amazon.com/Feelmax-Panka-Mens-Euro-Size/dp/B002LL3WB0/ref=sr_1_1?ie=UTF8&s=shoes&qid=1266792831&sr=8-1

    Also worn them and seen great results in deadlift.

  2. Brad on February 21st, 2010 11:04 pm

    Why do you think they are better?

    I love the Five Fingers for the Olympic Lifting, etc., but I need some impact absorbtion for things like running, jump jope, etc.

  3. Brad on February 21st, 2010 11:11 pm

    Oh, and can I just say…. foam rolling my Piriformis (a butt muscle) is my new favorite thing to do. Yes, that’s right.. I said it, I like to roll my butt!

    It is THE MUSCLE that has caused my lower back pain (lower back to the sides of the spine, not the spine itself). Thanks to Tina and Steve for leading me in the right direction on this one.

    It wasn’t hamstring or glutes as much as I was tihnking originally. Anyhow, it’s amazing how many videos are on Youtube about foam rolling that muscle.

    I haven’t felt this relaxed in my lower back for months…. apparently, Crossfit is a major contributor to the overuse of the Piriformis.

  4. neil on February 21st, 2010 11:42 pm

    In terms of cushioning, any “barefoot shoes” you get are going to be minimal by design. The idea is not to pad the foot against stress, but to challenge it to get stronger. Try running like your best friend is about to get hit by a car – you’ll notice you get up on the balls of your feet quickly. That’s the general idea.

    I think the FeelMax are better because they cover your whole foot. That means I can run downhill without any discomfort associated with tight Five Fingers and there’s no debris that gets caught in tops either.

    Enough product pitch. But I will say, they allow 100% of your foot to hit the floor, meaning you can squeeze a lot more out of your hang cleans, dead lifts, overhead squats, front squats, etc. than even with the Five Fingers…

  5. andrew escobar on February 22nd, 2010 1:57 am

    Hey everyone. Long time no see. I may have or may not have told you all my brother Alex’s story of the dramatic weight loss but if you feel like checking it out he’s got a video on the CBS website… seems that brother Alex wants to be on survivor… If he can lose 100lbs in a year I guess survivor will be easy. Check it out

    http://www.cbs.com/primetime/survivor/casting_call/video_player.php?vid=5729&playvid=yes Check it out!

  6. JR on February 22nd, 2010 6:07 am

    ANDREW : your brother is awesome . good luck
    JOHN BOY : BIG SHOUT OUT ON THE BEAST SKILLS WEBSITE !!!
    you are a monster !!

  7. keith koeppel on February 22nd, 2010 1:49 pm

    this looks great steve i’m going to do this today….i have been so busy lately. but i’ll be by hopefully this week.

  8. scot on February 22nd, 2010 5:27 pm

    Every year for the past three years we have registered for a winter Adventure Race at Bolton resort in Northern VT, called Frigid Infliction. Each year we have missed it due to someone being ill. Me! (Did not want to be in the back country, while sick.) The race organizer was extremely generous the 1st year and allowed us to transfer the entry fees to the next year. For the next two years we ate the fees. For each of the 3 years we trained… snowshoeing, XC sking, rope work. This year we did not commit to this race and this year I FEEL FREAKIN GREAT! So, last night we discussed riding a Century this Saturday up north of Albany, NY. (I better do this ride or else I may wake up with the word “fairy” written on my forehead in Sharpie!)

  9. Randy on February 22nd, 2010 8:10 pm

    Deadlift 175 lb
    KB 71 lb
    Time 8:18
    I had to post it, this is one of my best wod times ever…

  10. Neil on February 22nd, 2010 8:55 pm

    That’s amazing, Randy. Good stuff.

  11. Steve on February 22nd, 2010 9:29 pm

    Congrats to Johnboy on having his Muscleup video posted on the BEAST skILLS Website
    check it out

    http://www.beastskills.com/index.htm

    Couldnt have picked a better kid..

  12. Johno on February 22nd, 2010 9:49 pm

    Scot….Good luck with the race! I am inching my way towards that type of thing. This year, I am just going to do trail races and some goofy urban adventure races. Next year, I might ramp it up a bit.

  13. Randy on February 22nd, 2010 10:12 pm

    John Boy: Loved the post that Jim had about you on the beast skills website. Keep making us proud…

  14. lucy on February 23rd, 2010 12:27 am

    Awesome time Randy…post those great numbers, you deserve it.

  15. Brad on February 23rd, 2010 2:32 am

    Geez Randy… that’s awesome.

  16. Marc M. on February 23rd, 2010 2:39 am

    Yeah Randy!

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