Back in the swing of things

Wednesday 110518

BLACK BOX WOD (current skill: kettlebell swing):

5 rounds for time:

With a 32, 24 & 16 kg KB
Perform the following:
5 2-arm swings
5 1-arm swings, left arm
5 1-arm swings, right arm
Post time to comments.

Compare to 110218.

* * * *

Post-Elements WOD:

As many rounds as possible in 15 minutes:

Row 250 meters
15 push ups

Squatting toes-out
The SEAL sensibility (via)
Do you lift things up and put them down?
Skinny fat
The advantages of using intermittent fasting/feeding (“IF”)

Thanks to Steven W. for emailing me this pic of (from left) Jackie, Marcos, Nikki, and himself at this past weekend’s MetroDash. Got any great competition (or post-competition pics? Send them in to allison AT crossfitnyc DOT com.


  • Hari
    • MC
    • Hari

      “Commodities Show A Strong Correlation To Fed Purchases.”

      It looks like GS was able to detect some sort of secret link between the money supply and inflation.

      • MC

        Yeah, I’m not on the GS=Unholy monsters train myself. Just pointing out the broader trend with commodities has largely driven briven by Fed purchases and the overall level of liquidity, moreso than supposed notions of supply/demand constraints (I often see these more as simple stories for reporters/budding creative writers)

        • Jason W

          OK, i’m going to dip a toe in these waters for a brief second. I can agree that GS probably stayed mostly on the proper side of the law, and they are probably not the devil incarnate. However, it’s pretty clear that GS is closer to douchey, asshole law-abiding citizen than upstanding pillar of community law-abiding citizen. I mean, they did a lot of dirty, dirty things that ended up costing a lot of people their livelihoods and/or retirement and/or a lot of money and they have been outright unapologetic and smarmy about it.

          I don’t mean to offend any GS employees–heck, I have friends who are/were GS employees–and people should probably be looking at the systemic issues that allow such behavior to be awarded so brilliantly, But let’s be honest, GS does not need any defenders. The truth is out there and pretty well documented by now. If GS is being unfairly blamed for anything, then, for now, so be it. It’s called karma, and it’s a bitch.

    • Hari

      I’m not defending GS (though I’m quite wiling to do so). I’m mocking the idiot claim that GS caused “the food crisis.”,1

  • Richard

    11:07; Scaling: 24-16-12 kg

  • Avery

    7:17 minutes

    24-20-16 kg

    I’d like to nominate the 28 kg bell as a piece of equipment much needed for the gym. The leap to reps with the 24 kg bell to the 32 kg bell is huge, especially for the ladies.

    • jim

      please add a 40kg and 48kg to that order as well… thanks much.

      • Mike K

        That would be awesome! As well as few sets of dumbells, like 65, 80, 90, 100 or so

        • Nikki

          And while we’re at it, how about some wall 16# or 18# wall balls? 🙂 The jump from 14 to 20 is pretty steep.

  • Jeff

    6 rounds
    6 band sprints to ~11′, two thick bands attached to pull up bar
    6 PP @ 115#

  • heavy shake weights as well

  • CAIN

    hey guys.
    not that you are actually going to buy any new kettlebells, but I just bought several competition grade ones from perform better bc they have a free shipping special.
    usually shipping a pood or more starts at $45, so could be good timing.

    • keller

      hahaha great first sentence

  • Josh R

    Last time I did this, I had trouble maintaining optimum intensity, because the heaviest I could swing with 1 arm was too easy with both arms. There’s no way to scale this that you’re not underscaling or overscaling part of it.

    Would it perhaps work better to use different weights for 1-arm vs 2-arm, or different reps, maybe? I dig the whole asymmetrical thing and all, but even if the goal is for you to be every bit as strong lopsided as you are symmetrically – and I don’t even know if it is – you still wouldn’t lift the same weights to *get* that way, would you? You’d use lighter weights for the 1-arms, progressively adding weight, until they’re caught up, right?

  • Steph

    I am back!!! Nice pic from MetroDash btw!!! I can’t tell you how much I’ve missed this place. 🙁

    12:37; Scaling: 16kg, 25lb dumbbell, 20lb dumbbell (no KBs left)

  • sam.gaberal

    Stole Kevin and Dan’s warmup today, then did some silly workout

    Worked on rowing technique catch, pull, finish, recovery, then did

    two rounds 500 meter row at a 1:50 pace and 21 snatches at 65 lbs, working on technique

    took me too long, I rather not post the time, don’t snatch and row, it sucks.

    I worked real close to Kevin so he could secretly correct me, THANKS KEVIN! I know if i worked close enough he would get mad at my form and correct it 🙂

  • Jai


    16kg, 12kg, 18# kettlebell.