October 23, 2009
October 28, 2009

With balance being closed for the aannual church procession, we were lucky to have such a nice sunny day. Perfect for some kettlebell work in the City Fitness parking lot.

Swing progresion
2 hands
walking swings
single arm
alternating hands
single handle tap
double handle tap

After that it was time for a sprint/ push press combo, then finished with some overhead walking, rack holds and farmers carries. Overall a pretty fun morning!



  1. Steph says:

    Glad to see the return of the annual kettle bell/run workout, in a different format, but fun nonetheless.

    Saw a big difference in arm strength from the kb push presses. Left arm much weaker and definitely needs more work.

    Looking forward to class on Tuesday!

  2. Sara says:

    That was another fun outdoor workout. too bad we didn’t get to the tire flipping.

    I too saw a big difference in arm strength.

  3. SaltyHat says:

    What an awesome day for an outdoor workout. Glad to see the numbers were up from last year too!

    I really dig kettlebell work – the awkwardness of the KBs combined with a little bit of weight is an all around ass kicker.

  4. edgy reggie says:

    I agree with Salty’s comment about kettlebell work. I have a lot of hand-to-eye coordination to work on. 🙂

    Also, it was just a great day to be outside and do this particular WoD.

    NOTE: For anyone interested, the final Mid-Atlantic Hopper results are now posted.

    Men’s results: http://www.midatlantichopper.com/MAHC/Blog/Entries/2009/10/26_Men’s_Final_Results.html

    Women’s results: http://www.midatlantichopper.com/MAHC/Blog/Entries/2009/10/26_Womens_Final_Results.html

    Once again, congratulations to everyone who participated in the Hopper. Seeing all of you has really motivated me to join in the “fun” in 2010 (plus, a couple of strangers asked me “You are entering next year, aren’t you?”).

    CFDC’s own ODB is…ready for tonight’s WoD.

  5. edgy reggie says:

    Oops, the URLs didn’t wrap around. Let’s try this again.

    Womens’s results:

    Men’s results: