Monday the 2nd of March, 2009

Click here for a great video on the kip

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
12 Push-ups

Post time to comments.


Martin Mobiles & Sculpture said...

Hey Dan & Pete. I did the FGB (Fight Gone Bad) workout at CrossFit Lake Country in Hartland, WI Saturday am. 241 reps.3 rounds. Good workout. Today (Sun) did 7:15am Spinning class at West Wood (my home gym) in Waukesha, WI. I'm using your stretching exercises. I repeat - I MISS YOU GUYS.

Slim Biscayne said...

We miss you here over! Keep it real.

CrossFit 305 said...

8:57 Rx
The push ups burn out the arms.
Forgot how much of a grip burner this is. New Kb's don't make it easier.

Anonymous said...

did this on Saturday at the CrossFit Certification in West Palm Beach.

this does destroy grip. HAd the coaches from CrossFit HQ take away at least four reps (pull ups and push ups) gotta love that level of commitment to mechanics.

mechanics to consistency to intensity!

PANOS said...

10:24 Rx

Looking forward to hitting it Saturday with people around and minus the pushups.
Miss u too tom. Place aint the same without you.

Slim Biscayne said...


Did first round with a 60# DB until Dan pointed out the new shiny 1.5 pood KB.

Did a few dead hangs each round, followed by doubling up on ring rows. No kipping until these glass hands heal.

Felt great after a two day rest. Runs were great for me. KB swings were unbroken first and third sets; pushups were unbroken each set.

Slept like a baby.