physical. 08/12/14

    Things we used to do (4).

    (Photo: CrossFit Long Beach/ Integrated Martial Arts (2006).
    Read: Mental #86: The Pursuit of Preparedness)

    10 rounds of:

    20yd. Kettlebell Farmer carry @ BW
    10 Kettlebell Short swing“* @ 1/2 BW

    Rest as needed at the end of each round, not in the middle; Transition seamlessly from carry to swing. If designated swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

    And then, 3 rounds of:

    1 minute Airdyne (Forward, dowel in back squat rack)
    1 minute Airdyne (Arms only)
    1 minute Airdyne (Backward, dowel in snatch/ OHS position)

    All rounds are performed at a cool-down pace of 40-50% of max output.

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weights designated above.