Blog Posts on kbs

Apr 3 WOD: Max reps + Wendler by Almost Fit on Apr 3, 2013WOD3 RFT:1 minute max reps push ups1 minute max reps kettlebell swings (24/16 kg)1 minute max reps burpees1 minute max reps sit ups1 minute max reps box jumps (24/18")1 minute restI used the Rx'd kettlebell weight and box height, but to be totally ho...

Mar 11 WOD: Couplet + Wendler by Almost Fit on Mar 11, 2013Strength: Dead liftAnd today marks my fifth cycle.65% x 5 = 5 x 11575% x 5 = 5 x 13085% x 5 = 7 x 150Assistance 1: Kettlebell swings (16 kg)5 x 10Assistance 2: Good mornings1 x 10 x 451 x 10 x 551 x 10 x 652 x 10 x 75WOD10 minutes AMRAP:- 6 dead lift...

Feb 27 WOD: Partner WOD + Wendler by Almost Fit on Feb 27, 2013Strength: Back squatWarm up: 5 x 45; 5 x 65; 5 x 7575% x 5 = 5 x 9085% x 3 = 3 x 10095% x 1+ = 4 x 110Assistance 1: Overhead squats2 x 10 x 353 x 10 x 45Assistance 2: Weighted lunges5 x 10 x 15 lbAssistance 3: Sit ups5 x 10I need to work on staying u...

Feb 25 WOD: Clean and jerks + Wendler by Almost Fit on Feb 25, 2013Strength: Dead liftsI realized while reviewing my log book that I didn't get the number of reps right today. And being the OC person that I am, it annoys the heck out of me. It almost makes me want to redo the thing. Almost.Warm up: 5 x 65; 5 x 85; 3...

Feb 20 WOD: Kettlepees + Wendler by Almost Fit on Feb 20, 2013Strength: Dead liftsWarm up: 5 x 65; 5 x 85; 3 x 1053 x 70% = 3 x 1153 x 80% = 3 x 1353+ x 90% = 6 x 150Assistance 1: Kettlebell swings (WOD)7 x 10 x 16 kg3 x 10 x 12 kgAssistance 2: Good mornings1 x 10 x 351 x 10 x 451 x 10 x 551 x 10 x 651 x 10 x 7...

Feb 15 WOD: Double metcon + Wendler by Almost Fit on Feb 15, 2013I like going to the 10 am class because the box is usually empty when I arrive and there's a bigger chance that I'll be able to do the Wendler. No rush. No worries.Strength: Back squatI'm saving the dead lift for Monday since we'd already done it yes...

Feb 12 WOD: Long WOD hello by Almost Fit on Feb 12, 2013O.M.G. I just died 5 times today, thanks to the insane WOD.It was 5 RFT:- 10 power cleans (135/95)- 15 burpees- 20 kettle bell swings (24/16 kg)- 25 wall balls (20/14)- 3 minute restI used 55 lbs for the power cleans, a 12 kg kettlebell for the KBS,...

Jan 18 WOD: Filthy Friday at the box by Almost Fit on Jan 18, 2013We did the benchmark WOD called Filthy Fifty today. It was the second time for me to do it, although when I did it the first time last year, I'd scaled and did the "Dirty 30" instead.So this is the Filthy Fifty:50 box jumps (Rx: 18")50 jumping pull u...

Jan 4 WOD: Double AMRAP by Almost Fit on Jan 4, 2013At the end of the WOD, Coach Jordan remarked that I still didn't seem in the mood to workout. Sooo that should give you an idea of how the workout went.We had a total of 20 minutes to do 2 workouts:8 minute AMRAP- 20 kettlebell swings (Rx: 16 kg)- 30...

Jan 2 WOD: Welcome back WOD by Almost Fit on Jan 2, 2013After 10 days of feasting on all things non-paleo, it was initially a struggle for me to drag my butt to the box this morning. But I had to. Just had to.It was 4 rounds of:- 45 seconds calorie row- 15 seconds rest- 45 seconds hand release push u...