150 Kettlebell Swings (53#/35#)
This WOD is a spin off of “Karen” (which is 150 wallballs for time). It’s fast and effective and hones that skill with the kettlebell, which all of you are getting quite good at! Remember to use those hips to drive the kettlebell up, keep the chest up with eyes level, and obscure the ears at the top without going too high and over.
The AM Gang post WOD. These guys and gals look too good for just finishing a workout!
Tomorrow we start regular Saturday classes at 10am. Also on Sunday morning a few of our members are running the Issaquah Rotary Days 5k Run with Michelle. If you are interested and want to run contact Michelle ASAP.
Since we did overhead squats yesterday, this video from CrossFit.com blew me away. 100 reps at 95# in a row without putting the bar down from CrossFit Charlotte! [wmv] [mov]
There are big changes in store for the CF Games next year, including sectionals feeding qualifiers which feed the Games, a master’s division with an online qualifier, and streaming media over the internet for the Games weekend. There will still likely be an Affiliate Cup Challenge and our goal is to field a team for it. You can read more and listen to CrossFit founder Greg Glassman here in a preview. You can access full content if you have a CrossFit Journal subscription. For $25 a year the content on here is more than worth it.
3-2-1 Go people!