Workout of the Day
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Post your scores to the Whiteboard.
A few of our athletes are close to finishing the 10,000 Swing Kettlebell Workout which, if you follow Dan John’s template from the TNation.com article, 10,000 Swing Kettlebell Workout, the workout should be done 4 times a week for 5 weeks. That’s 500 kettlebell swings per day. There is also strength work programmed into the workout.
John H. is one of our athletes that decided to take a break from his regular scheduled programming and try his hand (or hands, as it were) at the 10,000 swing workout. John modified the workout to 5 days a week of 500 swings per day so he cam complete the workout in 4 weeks. And that’s just what John did! John completed the workout yesterday!
We caught up with John as he was getting off the phone with the people from The Guiness Book of World Records and asked him about the 10,000 swings.
Ok. Maybe he wasn’t actually on the phone with the Guiness people, but I did manage to get some insight and observations from John:
“The workout was about 2 weeks too long. A two-week version with 5,000 swings would have been better for CrossFitters. For someone who only does kettlebell workouts the 10,000 swing workout is fine. For a crossfitter you’re missing out out on doing much of the crossfit exercises and workouts. As far physical changes are concerned I lost about 10 lbs. and feel “tighter” in the body.”
We did notice that it took discipline to swing the kettlebell that many times for that many days of the week. The athletes participating in the 10,000 swing workout also have to face the beating their hands are exposed to and keep going.