20 Deadlifts (135) Run 400m 20 Russian KB Swings (35) Run 400m 20 Overhead Squats (15) Run 400m 20 Burpees (Step Up/Down) Run 400m 20 Chin Ups (Chest to Bar) Run 400m 20 Box jumps (24) Run 400m 20 Hang Power Cleans (45) Run 400m 31:28
* Scaled the crap out of that WOD. First WOD since May!
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage.
I decided to so some swings today to get back to basics while trying to get my heart rate going. I know that Viking Warrior Conditioning is really meant for the snatch but I figured if I could swing for 50 minutes and 1000 reps - I would be wiped out.
My training looked like this:
I did timed two-handed swings with the 16kg bell today. I did 100 sets of 10 in 49 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round.
Goblet Squat - 24kg bell - 100 sets of 10 - 100 reps
KB Deficit Sumo Squat - 32kg bell - 10 sets of 10 - 100 reps
One Leg Deadlift - 24kg bell - 2 sets of 10 each leg - 20 reps each leg
The bottom line is that almost any training method will work (provided you do it with intensity!), at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast!