A Couple of Couplets -- WOD for 011210 at CrossFit Durham, North Carolina | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

A Couple of Couplets

Olympic Weightlifting Seminar with Wilkes’ Weightlifting!
Sunday, February 21st.  More info here!

January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)

WOD for Tuesday 011210 — Click Here For Today’s Schedule
AMRAP in 10 minutes of:
20 1-Hand KB Swings (10 each side) (35/25)
10 Supine Ring Rows 
–Rest 5 Minutes–
AMRAP in 10 Minutes of:
20 Abmat Situps
10 Box Jumps (24/20)

Post Total Number of Rounds from both AMRAPs to Comments
Loads and movements should be scaled to allow for proper execution of the movements and allow for no resting once the clock starts.     

Beast Skills Seminar coming in March to CrossFit Durham!

  1. Jeff Reply
    Tough one. I'm already feeling it. 7 rounds of the KB swing/rows. The rows got tough really quickly. 8 rounds of the situp/box jump, and I subbed a 30" box.
  2. Doug Reply
    Agreed, the WOD took me by surprise with how tough it was. Did anyone else have pain in their coracobrachialis muscle (the muscle that is at the very top of your forearm that spans the crook of your elbow)? During the single arm KB swings there was actual pain in the center of that muscle for me which was very uncomfortable. I typically don't have pain with normal KB swings, and it wasn't muscle burn, it was actual pain. Fine now, and as soon as I didn't have the weight in my hand I was also fine, but when the Kettle Bell was swinging away from my body it was unpleasant. Any thoughts?
  3. Doug Reply
    woops, and by Corachobrachialis i meant the standard Brachialas...
  4. Jack W. Reply
    Let me get out my anatomy textbook...
  5. Phillip B Reply
    Doug, same pain for me and my wife. We attributed it to the handstand push ups yesterday, but maybe it was the one armed KB swings. (Erin's pain was present this morning rather than during the WOD but mine occurred during the swings.) The pain definitely went away after my warm-up though, probably because I scaled the weight down slightly.
  6. Phillip B Reply
    I agree though. I thought this was gonna be a nice easy WOD, but was surprised when it turned brutal very quickly--mostly due to the sit-ups and the rings. Feeling it.
  7. Ashley D Reply
    Hey, just thought of something... were you guys tightening your wrist at a slight downward angle during the KB swings?
  8. Phillip B Reply
    Ashley, Maybe not. KBs were passed from palm to palm, so wrist rotation/movement was built into the process... Personally, I think I was focusing on that rotation rather than keeping everything taut.

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