Farmer's & KB Swings

25 Apr 12 (Wed)

    Warmup

    500m Row

    4 Rounds

    100m KB Farmer's Walk  (35lb x 2)

    20 KB Swings                 (30lb)

    Cooldown

    500m Row

  Was looking forward to doing some nice sled pulls, but the god damn Gold's said that the sled was for people who're paying for personal trainers. That is some messed-up crap.

  The 500m rows for cooldowns are getting under 2 minutes at about the same effort that was 2:15-2:30 before. Very nice. Rowing is still a heck of a workout, though; and always will be. The fitter you get, the faster the times get, but you're still putting the same amount of intensity (or more) into it. Rowing scales with your fitness, in other words. You determine the difficulty.

  Damn you, rower.   :P

  The above picture is obviously from the Washington's Strongest Apple competition. A box in this area that does a lot of strongman work in its Crossfit WODs is Rainier Crossfit. Good people.

  I love the addition of strongman exercises to the Crossfit standards. Not just for extra strength, but the injection of variety and fun seems like a great way to go. That is one of the basic precepts of Crossfit, of course, but a lot of boxes seem to fall into a bit of a rut. Still light-years better than globo-gyms, but just needing a bit of what-the-hell-where-did-that-exercise-come-from.  :)