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| It could always be worse... |
5 rounds for time of:
800m Run
30 Kettlebell swings (2/1.5 pood)
30 Pull-ups
Coach's Notes. (standard times of 0545, 0630, and 0800)
You know "Helen", right? Maybe you've seen her a few times and the two of you have gotten comfortable with each other...good for you. Now it's time you met her ugly sister, "Eva".
Pacing is key, you need to be steady and just grind this one out. Have a plan for each exercise (9-8-7-6 works out nicely) and try to stick to it. Take care of your hands! Ripping callouses is not cool, it can mess with your ability to work for days. Take the rough edges off tonight, and keep your hands dry with a little chalk. Recommend bringing a towel as well. I've never been a fan of taping, but to each their own.
Scaling -- try to keep the rep scheme, if you need to reduce volume cut rounds first. For KBS, go lighter than Rx'd or sub Russian swings (just above parallel) for American (overhead). For pullups, this is a great candidate for jumping pullups (check with a coach) or of course you can use bands. RECORD your scaling technique and results, so you can gauge progress on your next date with this sweetie.
Training Videos.
- "WOD Demo: Eva" - LA Crossfit vid showing a variety of scaling techniques. DON'T do kipping PU with a band though, that's just goofy.
- "KBS Movement Demo" - courtesy of CF Hampton Roads, shows proper form and common flaws.