CrossFit 864 – Today’s Schedule:
5:15a.m. / 8:00a.m. (scheduled assesment only) / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:16p.m.
Day 58 of the “100 Burpee Challenge”
“Eva”
5 Rounds for Time:
800 meter run
30 reps – 2 pood KB swing
30 pullups
I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the saints, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
Ephesians 3:16-19
The true measure of a man is how he treats someone who can do him absolutely no good.
– Ann Landers
Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds). It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.
Together with other units of weight of the Imperial Russian weight measurement system, pood was abolished in the USSR in 1924.
Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as “one-and-half pood kettlebell” (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.
An old Russian proverb reads, “You never know a man until you have eaten a pood of salt with him.”
Rx’d
2 pood = 70 KB
Workout weight – scaled as needed
The Kettlebell Swing – First For A Reason
Bill Fox, RKC
Why the Swing?
The kettlebell swing, in all its various permutations, 2 arm, 1 arm, D.A.R.C., 2 kettlebell etc…is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing “cardio”. It’s not simply that it works a lot of muscles, and make no mistake that it does, it’s that it teaches you to generate power from the core outward to the object you’re attempting to manipulate. Instead of learning to move a weight from point A to point B, you learn to generate force from your body’s powerhouse: the hips, legs, back and core. Once you have mastered the kettlebell swing, not only will you instantly get the “feel” of more “complex” kettlebell lifts, but also your body will innately apply these lessons to your chosen sport, martial art or weight training.
Lot of good efforts, lot of motivation on Mondays WOD! How hard did you push it? 100%? 50%? stayed at a comfortable intensity level? What’s your goal? Will the amount of effort that you put forth get you there? Remember that real fitness is earned – Earn some today!
Even if you are on the right track, you will get run over if you just sit there.
Have a great day! See you Tuesday
BE STRONG! 3.2.1. Go!
Jay and Janice