Tag: KB Swing

7/2/21

Legs are feeling it from Operation Red Wing yesterday although not as much as I would’ve expected. Either way, I had planned on some light movement just to get the blood flowing. So, after mowing the yard, I was out in the garage at 12:45PM for a workout.

10 rounds for time:

  • 12 KB Swings (53#)
  • 20 Double Unders

Time: 9:36

I kept this one nice and steady throughout all of the rounds. I started with :50 rounds then finished with 1:00 rounds roughly. The toughest part was my grip, which really started to burn in the last set!

4/17/21

Out in the garage at 9:30AM for a quick workout. Charlotte and I were able to get one boy napping and another occupied so we could workout together. Legs are feeling a bit sore today from all the squats yesterday! Low back is also feeling it on the left side, probably from those DB power cleans.

3 sets of 3 rounds:

  • 200m Run
  • 12 Push-ups
  • 12 KB Swings (53#)

Rest 2:00 between sets.

This was a fun one! My first set was 5:11. Then, my second set was 5:03. At that point, I knew I was going to have to push it for my final set to be my fastest. Finished in 4:52 for the last set! Proud to have negative splits the entire way. Final total time was 19:06. Kept everything unbroken.

3/2/21

Headed out into the garage around 1PM for this one. Thankfully, it was very nice outside so I was able to string up the rings on the tree in the front yard.

Skill

8 min EMOM:

  • 3 Kipping HSPU

Note: Next time, try 4 for the first minute and then 3 for subsequent minutes.

Workout

18 min AMRAP:

  • 3 Ring Muscle-ups
  • 9 Push-up Tap/Tap
  • 12 Russian KB Swings (53#)

Total: 10+12

Ring muscle-ups felt surprisingly good given I haven’t done them in a month or more at least.

1/29/21

Headed out into the garage around 12PM to get this one going.

Strength

4×6 Back Squat @ 255#

I went every 2 minutes on this one, and it was a struggle. This was roughly 80% of my 1RM, but I rounded up which made it a tad more challenging than I expected. Got it done though!

Metcon

16 min AMRAP:

  • 42 Double Unders
  • 29 KB Swings (53#)
  • 16 Burpees

The KB swings were going to be the showstopper here obviously. I did the first two rounds unbroken in roughly 3:00 a piece. Then, I broke 15/14 on the remaining sets. Finished a total of 4+65 – close-ish to getting 5 rounds!

1/2/21

Had my 33rd birthday today! Kicked it off with a 7AM workout in the garage. Graham watched while I moved through this longer AMRAP:

20:00 AMRAP:

  • 12 Bike Calories
  • 10 Kettlebell Swings, 53 lbs
  • 8 Burpees

Finished with 10 rounds on the nose. Each round took almost exactly 2:00. This was a great one to just turn your mind off and go because each exercise wasn’t overwhelming.

7/18/20

Feeling pretty beat up from Kelly yesterday. Legs are definitely sore! Charlotte and I couldn’t get out in the garage until 3pm, but we got it done.

4×2:00 AMRAPS w/ 2:00 rest between:

  • 7 Burpees
  • 21 KB Swings
  • Max Cal Echo Bike in remaining time

Got 12 cals for each round plus 13 in the last round. Nothing too intense! Just moving.

6/17/20

Out in the garage at 9AM. Legs are pretty toasted from yesterday’s squat session. Tackled the Linchpin workout for the day.

3 rounds each for time of:

  • 12 Pull-ups
  • 21 KB Swings (53#)
  • 400m Run

Rest 3:00 between rounds.

My round times were 2:30, 2:32, 2: 44. I was finishing the pull-up/KB swing work right around 1:00 except for the last round where I inexplicably lost my butterfly kip probably due to the new pull-up bar that was lower to the ground in our garage.

Finisher

50 pull-ups not for time

Completed mostly in sets of 3-5 with short rest in between.

5/26/20

Still no baby yet! Yesterday was the official due date. We have a doctor appointment scheduled for later today. Given that the baby is going to come any moment now, I’m cherishing the workouts while I can still get them in.

I roped Zach into coming to the gym with me to knock out this week’s Monster Mash series from CrossFit Linchpin. We started around 10:45AM.

Part 1

7 rounds of:

  • 7 Burpee Box Jump Overs, 24″
  • 3 Bar Muscle-ups

Time: 6:56

Part 2

2 rounds of:

  • 35 Med Ball Cleans, 20 lbs
  • 15 Push Jerks, 115 lbs

Time: 6:39

Part 3

3 rounds of:

  • 25 Kettlebell Swings, 53 lbs
  • 15 Toes-to-bars
  • 15 Ring Dips

Time: 12:05

I’m not sure if it was because of the order, but these definitely progressed from most to least favorite! I was pretty out of gas by the final piece. Rested 5 minutes between pieces.