Dirty South Chipper

Today's WOD came from the 2009 Dirty South (South Eastern Region) Regional Qualifier.

WOD:

For time:
1000 Meter Row
25 OHS (135/115/75)
150 Meter Run
50 Kettlebell Swings (24k/16k)
150 Meter Run
25 Burpees
150 Meter Run

Results: 18:01 -- 55# OHS, 16k kb

I meant to remember my time for the row, but did not succeed. I think I could've gone faster on it, but honestly I was scared about not having anything left for the OHS. I actually intended to use 60#, but after I snatched it up (prob ugly) I only got 3 1/2 before I dropped it. So I took off the 2.5's and just did 55. It's amazing how much difference 5# makes on those.

I stuck with my decision to start doing OHS from the ground during metcons / chippers (started that at Ultimate in early Jan). Can't remember how I broke down my 25 reps into sets...

Kettlebell swings rocked. I got 30 in a row, then 8 (weird issue @ top of the swing, dropped the bell) and then 12. Very happy with those.

Burpees -- did all proper pushups, but probably could've done them faster.

All in all, I was happy. I'm stinky now, so I must've done a good job. :)

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We're talking about doing a Paleo challenge for our box during the month of February. I hope we model it after this system at CrossFit Delaware Valley. It just sounds like such a good plan...

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Mandy wanted me to post my pullup video to the box's Facebook, so I decided to take a minute to put together a single video with all 3 kipping videos in it, to demonstrate my progress.

Kipping Pullup Progress - Nov 09 to Jan 10 from c wiss on Vimeo.