Friday, December 05, 2008

Friday 5th December

"Helen"
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pullups

12 comments:

Anonymous said...

Can a dumbbell be used in place of the kettle bell ??

Brett_M/31/181cm/85kg said...

Definetely can Paul, swap the top hand(or hand furthest from you) each set to mix it up a bit.

Cool Vid Fi!

Steve said...

d main site WOD from yesterday this morning
22.5kg DB walking lunge x 10
22.5kg DB swings X 15
5 rounds
= 5:10
my legs are still jelly..

Paul,
sure use a dumbbell the same weight, just hold onto one end on the plates, or use the handle if your loosing your grip. that all I use for any kettlebell exercise (not financialy viable at the moment)
just make sure you check out the KB swing vids on the main site so you are doing them correctly if you have no one around to help you.

i'll be there (no, i mean it this time) on sunday to FRAN it up brett

Anonymous said...

cool yea i have been checking out the videos on how to do everything properly..

Fi has put me onto a trainer up here who uses allot of cross fit elements who i might eventually go to for some finer points !!

also whats the 24/16kg mean ?? is that the two graded weights depending on what u can handle ? or is it like a drop set ?

Anonymous said...

i get the 24/16 thing now never mind..

FiCFNQ said...

Paul, wlcome, i was going to return your email today.
Yes dumbbells can be used in place of Kettlebells, but brett has already answered that for you.
24/16 is usually written as M24/W16kg mean Guys weight to aim for is 24kg and Women for 16kg of course you use the weight that is appropriate to your skill level.

Anonymous said...

holy crap that recked me. first time to do kettle bells they work alot of your body and your legs! ha. couldn't master the kip pull up because there isn't enough room in front of it at gym! but failed on second set anyway so did jump pull ups. anyway. did a 13.58 with 20 kg dumbell for the kettle bells. i am pretty sure technique could be worked on and give me a longer time? and as i said i jumped for most pull ups. one question though, are u supposed to do other exercise with these work outs? or on top?

Brett_M/31/181cm/85kg said...

Paul, without trying to fob you off(we love having you on the blog more the merrier) check out Crossfit.com FAQ

http://www.crossfit.com/cf-info/faq.html#General4

As well as FAQ read the Start here link.

Everyone is different but personally I only do the WOD on Tue,Wed,Fri,Sat and Sun with rest on Mon and Thur. Others do it in addition to sports training or martial arts training.

I can attest that this has made me much fitter and at least 10% better looking(check out the pic)

I just did the Lunge swing WOD steve 5:48 with a 24kg KB surely thats a draw - See you on Sunday mate

Anonymous said...

thanks sorry! have read it might go back and look again?

FiCFNQ said...

Opps I stuffed up
Did the Main site WOD 5Rounds 10 Lunge,15DB Swings workout because i couldn't get to the outdoor bar for Helen.
I used 20kg Dumbbell but unfortunatly i miss read the workout and used 2 x 20kg for the Lunges, not a nice thing
Total time 11:24.

Might have to hit it again in the next few days and do it as Rx'

FiCFNQ said...

Paul what is written up on the blog can be considered the "work set"

Generally we would do 10-30 minutes of warmup exercises, check CrossFit Warmup in FAQ @ crossfit.com and or skill developement before hitting the workout.Sometime warming up can be a simple as working the exercies to be used at lower weights, reps or intensity.
If there is time you can a Finisher after recovering from workout eg today I did 3 rounds of 5 Ring Jack knife pushups and few L-sits. But that was only because i hadn't done them for ages and wanted wanted to play around on the rings for a bit.

I hope this helps

Crossfit Australia/Crossfit Sydney said...

Way to totally dominate the Fight Fi!!!!
You da Bomb girl!!!
A