With a continuously running clock perform 2 Kettlebell Swings (53#/35#) every minute on the minute, adding two rep to the previous total each minute. Continue until you can no longer complete the required number of reps in that given minute.
For example, complete 2 kettlebell swings the first minute, 4 the second, 6 the third, 8 the fourth and so on.
Score completed rounds and partial reps.
Results
Fran and her kettlebell sneak attack:
This type of WOD almost always has you saying as you read the whiteboard: “Really, that’s it?” Every minute on the minute WOD’s (or EMOM) always start nice and easy. Plenty of time, no worries, you standing there wondering if you will really get a good workout. Then it’s like opening a fire hydrant or sticking your head out of the window of a moving car. It just blasts you. You go from easy, to pacing it, to high intensity just like that. You want to tap out, call it good and not squeeze out those last couple of reps that gets you into another round.
Listening to the late afternoon crowd talk before the WOD about how many rounds each would get was entertaining. What was more entertaining was that Fran snuck up on everyone and kept going round after round. Everyone cheered her on as the reps and seconds passed. Not really different than any workout on any given day, but it was still fun to watch.
Notes:
Ever wonder what’s the fuss about Omega-3 Fatty Acids? Came across this article from Rainier CrossFit. Give it a read and it will hopefully be another piece into the common sense explanation for why western society suffers obesity, diabetes, cancer, heart disease, and a host of other auto-immune diseases. Consider incorporating this important fat into your diet and cut back on the sources of Omega-6’s. Don’t fall for clever marketing and believe everything you read in the grocery store.
Omega-3 Deficiency May Be Hurting Our Hearts
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