WOD: Descending Recovery

Push Press (65#/45#)
Knees-to-Elbows
Kettlebell Swings (1.5/1.0 Pood)

Complete as many reps as you can in one minute of each exercise. At the end of one minute transition to the next exercise, the clock will not stop. After completing the 3rd exercise you will begin the rest period as follows:
After round 1 – 1 minute
After round 2 – 30 seconds
After round 3 – 15 seconds
4 total rounds of 3 exercises will be completed. Post total number of cumulative reps to comments.

Sue demonstrates the universal scalability of CrossFit during the recent "J.T." WOD. If you don't have ring dips, there is always chair dips.

Lifting Odd Things
by Dan Hollingsworth

I mentioned the other day that I had the pleasure of interning at the CrossFit Level 1 Certification held this past weekend at Rainier CrossFit in Puyallup, WA. This is a fantastic facility run by Kurtis and Laurie Bowler. In addition to their passion for CrossFit, the Bowler’s are also really into Strongman training. Their facility is filled with all kinds of things that aren’t found in most CrossFit gyms, such as Atlas Stones, yokes, logs and chains. You can’t help but check this stuff out when you are there.

During lunch, Kurtis came up with a nice little WOD for all the trainers to partake in. It consisted of 3 rounds of the following:
Sandbag Carry (approx 40m)
9 Atlas Stone to Shoulder
8 Skin the Cats

This workout absolutely kicked my butt, as well as the other trainers that participated. I used a 100# duffle bag and a 100# atlas stone. Up until this weekend, lifting an atlas stone was something I never thought I would do. I’m not sure I ever had any desire to lift one of those things. I figured it would only be something that I watched people do on those World’s Strongest Man shows on ESPN. I have to tell you though, I actually really enjoyed that workout. There was something very primal about hucking around a sandbag and lifting a large stone for a workout. It was a good feeling. I have a strong suspicion that someday in the fairly near future you might see some of these “odd” looking implements being tossed around at Kitsap CrossFit. The quest for functional fitness never ends.