Monday the 2nd of March, 2009 by admin | Mar 1, 2009 | CrossFit | 7 commentsClick here for a great video on the kipThree rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings12 Pull-ups12 Push-upsPost time to comments.7 Comments Martin Mobiles & Sculpture on March 1, 2009 at 4:43 pm Hey Dan & Pete. I did the FGB (Fight Gone Bad) workout at CrossFit Lake Country in Hartland, WI Saturday am. 241 reps.3 rounds. Good workout. Today (Sun) did 7:15am Spinning class at West Wood (my home gym) in Waukesha, WI. I'm using your stretching exercises. I repeat – I MISS YOU GUYS. Log in to Reply Slim Biscayne on March 2, 2009 at 7:07 am We miss you here over! Keep it real. Log in to Reply CrossFit 305 on March 2, 2009 at 10:27 am 8:57 RxThe push ups burn out the arms. Forgot how much of a grip burner this is. New Kb’s don’t make it easier. Log in to Reply DM on March 2, 2009 at 10:27 am 8:57 RxThe push ups burn out the arms. Forgot how much of a grip burner this is. New Kb's don't make it easier. Log in to Reply botattack on March 2, 2009 at 10:57 am did this on Saturday at the CrossFit Certification in West Palm Beach. 11:07this does destroy grip. HAd the coaches from CrossFit HQ take away at least four reps (pull ups and push ups) gotta love that level of commitment to mechanics.mechanics to consistency to intensity! Log in to Reply PANOS on March 3, 2009 at 8:06 pm 10:24 RxLooking forward to hitting it Saturday with people around and minus the pushups. Miss u too tom. Place aint the same without you. Log in to Reply Slim Biscayne on March 4, 2009 at 8:16 am 18:somethingDid first round with a 60# DB until Dan pointed out the new shiny 1.5 pood KB.Did a few dead hangs each round, followed by doubling up on ring rows. No kipping until these glass hands heal.Felt great after a two day rest. Runs were great for me. KB swings were unbroken first and third sets; pushups were unbroken each set.Slept like a baby. Log in to ReplySubmit a Comment Cancel replyYou must be logged in to post a comment.