5 rounds of:

• 25 kettlebell swings (55/35 pounds) *
• 100 meter run
• Rest 3 minutes between rounds

Post time for each round

* rx'd swing is the American Swing -- all the way overhead. Why? Well here's an excerpt and a link...

At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction?

While admitting a penchant for iconoclasm, we are not contrary solely for the sake of being contrary. Rational foundations for our programming, exercises, and technique are fundamental to CrossFit’s charter. We swim against the current only when we believe that doing so delivers a stimulus truer to our product – elite fitness.

In the March 2004 issue of the CrossFit Journal we stated that, “Criteria for (exercise) selection include, range of joint motion, uniqueness of line of action, length of line of action, strength of line of action, commonness of motor pattern, demands on flexibility, irreducibility, utility, foundational value, measurable impact on adherents, and, frankly, potential for metabolically induced comfort.”

This month we apply some of these criteria to an analysis of the two kettlebell swings and then assess two other CrossFit staples, the clean & jerk and the“thruster” for comparison and further elucidation of our thinking in selecting exercises for regular inclusion in our program.

Download the whole article here

On Ramp to CrossFit!

Next On Ramp Class Starts SEPTEMBER 15th @ 7pm - slots still available! Email us if you're showing up or you can purchase now [click to buy]

Primal Picnic this Saturday!

• Who - at least 8 CFD peeps needed to partake
• Where: Playfields Park (take Pole Line across 2nd -  View Maps)
• When: 12:30 PM
• What we need: Primal recipes + CREATIVITY! Someone please think of something funny we could do in the pictures/video camera....costumes?
• Why? We want a cow! If we are awesome and document it awesomely -- we win a grass fed cow! Or, more accurately, tasty bits of grass fed cow.

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"The bottom line is that all machines create irrelevant strength."
Loren Cordain's paleo sea-change
A letter from Afghanistan