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Old 11-22-2010, 07:23 PM   #45
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
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Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

Crossfit BWI Foundations Day 7

Warm-up:
500 m row 1:46 damper on 10 (whoops!)
10 elbow to instep lunges with rotation
15 kip swings
Burgener warm-up

Skillwork: KB swing

WOD "Helen"

3 Rounds
400 m run
21 1 pood KB swings (Rx is 1.5 pood I think)
12 pull-ups

10:24

I have no idea if that is a good time or not, and I don't think it was Rx'ed...still felt like death at the start of the third round, and felt great when I was done!

Was told my kip could be a lot more powerful if I used the length of my legs instead of just throwing my knees up...guess I'm not used to having so much room to swing!
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