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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 03-27-2006, 04:29 PM   #1
Tim Weaver
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Missed yesterdays Run/Toss/Pullup/Puke WOD, and didn't want to do today's Squatfest. My wife had the day off, so I tried to come up with something using Kettlebells, since she has one now, and I have two. Here was my result:

25 2-handed swings, 1.25 pood
10 squat cleans each, R & L
5 snatches each, R & L
5 side presses each, R & L
5 snatches each, R & L
10 squat cleans each, R & L
25 2-handed swings, 1.25 pood

Total time: 18:21

I found the 1.25 pood extra weight was a really ball-buster for me...to paraphrase Dillon, I was "knock, knock, knockin' on Pukie's door...."

Followed it up w/200 jump ropes and 50 abmat situps.

Later, as I was thinking about this workout, I came up with what i think is a better mix:

21 2-handed swings
15 squat cleans each, R & L
9 snatches each, R & L
3 side presses each, R & L
9 snatches each, R & L
15 squat cleans each, R & L
21 2-handed swings

I think this distributes the work a little better and one can use a single-weight KB since you're upping the squat cleans and snatches even if lowering the swings. I am going to try this in a couple days using only my 1pood KB and see what the time difference and intensity perception is.

I have been trying to come up with a name for this workout and have a couple ideas. More ideas welcome.

"Pavel's Pain"
"Killed by Kettlebells"
"I pood my pants"
and my fave, "Pounding my Pood"


My wife did her own workout, which I think was great considering she doesn't have a lot of experience using the KB. She rocks:

3 rounds:
25 swings,
50 "hot potatoes"
30 waist 'circles, both directions
15 Cleans each, L & R.

Followed by 200 various ab workouts and 5x 50 yard lunges...
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Old 03-27-2006, 05:30 PM   #2
Jacob Tsypkin
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I think I am going to do this workout on Wednesday (sadly, with a dumbbell).

What are side presses?
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Old 03-27-2006, 06:28 PM   #3
Tim Weaver
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from Tom Corrigan (http://www.crossfit.com/discus/messages/22/17726.html)

"side press - you clean the bell, and kick hip out to that side, leaning other way. As you push the bell away, you lean away at the same rate. You end with your torso horizontal and your arm at a 60 degree angle+/-. The key is flexing your lat as HARD as possible, and slowly twisting your fist away from you as the bell rises up."

To be honest, I had forgotte than when I wrote this WOD. I guess I meant more a military-style press where the arm rotates out from the racked position then presses straight up.

I'll have to give this some contemplation. Comments by the Kettlebell cogniscenti are welcomed.
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Old 03-29-2006, 11:19 PM   #4
Jacob Tsypkin
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Did a modified version of this workout today, Tim, it's posted on my workout log. Thanks for sharing it!
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Old 03-30-2006, 11:18 AM   #5
Tim Weaver
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Where is that blog? the myspace.com entry in your profile didn't show anything that i was able to find....
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Old 03-30-2006, 12:57 PM   #6
Jacob Tsypkin
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Tim - my workout log is right in the WOD section, thread titled "Jacob Tsypkin's Workout Log".
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Old 04-06-2006, 11:08 AM   #7
Tim Weaver
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OK...I did this one again, finally, after not being able to work out in about 1.5 weeks.

Here's what I finally decided the workout should look like:

For time, using a 1.5 pood Kettlebell (or 55lb dumbbell):
21 2-handed swings
15 squat cleans each, R & L
9 snatches each, R & L
3 side presses each, R & L
9 snatches each, R & L
15 squat cleans each, R & L
21 2-handed swings

Since I scaled it to my level, I used a 1 pood KB and did it in 22:03.

This updated version is significantly (in my mind) harder than the original since I am increasing the number of squat-cleans and snatches by 50% and 80%, respectively, yet decreasing the side-presses 40%, and using a single weight throughout.

I have come up with some other names for it, too:

Poody-tang
Poody Call
I thought I saw a Poody-tat
Poody-licious
Poody-rific
Bread Pooding (because it makes me wanna meet Pukie)
Xena (because it'll kick your *** like the Warrior Princess...but mostly because I have a thing for Lucy Lawless...:-) )


Rock on!
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Old 04-07-2006, 07:02 PM   #8
Bob Pratt
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i love the name "i poo'd my pants"!!!!!

thanks for the laugh,
bob
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Old 04-13-2006, 12:45 PM   #9
Tim Weaver
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WEll, since I am having problems running, I "pood my pants" again.

21:27, a 36 second improvement. And I nearly kissed the clown a couple times, but stopped since I really didn't want to relive my scrambled eggs and toast again. :-)
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