11-10-11: Deadlifts and kettlebell swings

Elm City CrossFit Endurance WoD for Tuesday October 11th, 2011

Heather Bergeron cranks deadlifts in dramatic lighting. (crossfit.com)

Kettlebell swings. By an amazon. (kettlebellisking.com)

Camille Leblanc-Bazinet runs, and makes it look a bit easier than I ever manage. (crossfit.com)

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WoD: For Time

• 6 Deadlifts @ 85% (285#)
• 12 Kettlebell Swings 55#
• 5 Deadlifts
• 12 KBS
• 4 Deadlifts
• 12 KBS
• 3 Deadlifts
• 12 KBS
• 2 Deadlifts
• 12 KBS
• 1 Deadlifts
• 12 KBS

Sellout: On the Minute

• 10 Dumpster to Dumpster - Run

There are those times when a revelation isn't quite what you want it to be. A great example is this: When it turns out what you THOUGHT was your one rep max turns out to be approximately 85% of your 1RM. In other words, what you thought you could do once, you actually need to do 21 times. Crap. I mean, awesome, but really, crap.

Thankfully, I had Coach Joe as my ref/counter for the workout, and his encouragement (and yelling) got me through the final few rounds. The first few weren't so bad, and overall, it wasn't even the weight of the deadlifts... it was the burning in my lungs from all the fracking kettlebell swings. I opted to go with the 55# kettlebell and the traditional swing (ie, just to shoulder height, NOT overhead). You'd think that would have made them easier. Nope.

Total time: 8:06

For the sell-out, it was running in the parking lot, dumpster to dumpster, or a little bit less than the length of the thing, approximately 100m (guesstimating from the google maps view of the lot).So, 10 hundred meter dashes. Well, by the last few, they were really just jogs, though I did try to sprint out the final length. I again paired up with Coach Joe, who took it into his own hands to modify the sell-out, so that twice, we ran back and forth in one shot, resting for the remainder of the minute we were on. Distance-running bastage. ;)