August 5, 2009
August 10, 2009

Thursday was time for a quick metcon, then a little fun. The warmup included a few walking lunges, bearcrawls and broadjumps along with the usual squats and pushups. An extra set of broadjumps got everyone ready for the workout:

KB Swings

Simple, but a nice short blast, even with Salty picking the 40 KG Bell!

With a few people not as experienced with the movement, we used dumbells, and they did a great job.

On to CROSSFIT BASEBALL! Guys vs. girls, to start you get a “Hit” with 4 tire flips, run to first base (5 KB SDHP), second base (5 DB Thrusters), sprint to third while avoiding Blair and his client (5 side hurdle hops each side), run home a and score a run with 1 burpee! After 12 minutes, the guys finished one run ahead, 22-21! At the same time, Maiko H had to work on her own (no running on a tweaked ankle), so she got to do 3x 3 minute sandbag rounds (cleans to shoulder, then carry it for 3 minutes, then cleans and crescent swings).

Hope to see you all Sunday for some heavy lifting and metcon mania!



  1. SaltyHat says:

    Short but effective. Felt full of p!$$ and vinegar going into the first workout, but subsequently found myself being yanked all over the place by the 85lb+ KB. Form felt decent on the 21reps, but by the 9rep round it was really apparent how sloppy my form was becoming. An experience to be sure. Final time was 3:29. Baseball was a good follow up.

  2. Maiko says:

    p!$$ and vinegar…yummy? =

    Swinging 85+# is no joke! You might as well have used Steph for the swings instead! =P

    That KB/Push-ups workout looks like a nice short one I can do tomorrow since I can’t run!

  3. Alex says:

    Good stuff for sure. See everyone Sunday.

  4. Sara says:

    sounds like a fun one I missed. I may do the KB/Push-up WOD on Monday when I get back to town.

    Of course Baseball included tire flipping the day I am gone. Its all good I walked for at least 5 miles yesterday instead and almost got talked into going to CF with my friends co-worker but they were doing grace and my thumb is not quite better enough to be able to handle grace

  5. edgy reggie says:

    That was one interesting workout, but I liked it. I used a 32kg kettlebell and completed the 21-15-9 KB swing/push-up combo in 2:47 (a time that I am still amazed at).

    The “baseball” did wear me out a bit, but I hung in there because I wasn’t going to let the team down.

    I did yoga afterwards. Needless to say, I did feel the effects of CrossFit in yoga class.

    Next up: Sunday. 🙂

    CFDC’s own ODB…wants more tire flipping.