Play and Learn

2011 CrossFit Games Regional Workout 4

For time:

100 Pull-ups

100 Kettlebell swings, 24 kg

100 Double unders

95 lb Overhead Squat, 100 reps


Paleo plus dairy . . . with Martina’s approval.

Standards video for this workout.  We will go over the standards in class.  But two of the most common mistakes are:

For the kettlebell swing, the kettlebell must be completely inverted at the top of the swing (i.e. the bottom of the kettlebell must be pointed straight up the sky for the rep to count)

For the Overhead Squat, the hips must be fully open at the top of the squat.  When done at high reps there is a propensity for athletes to keep the hip slightly closed.


This weekend, around 20 of us will descend upon San Onofre for some camping and surfing mayhem.  I tell people that no one forgets the first time they stood up on their board.  Mine was at Waikiki Beach several years ago.  Although I don’t do it as much as I’d like to, I’ve never stopped loving it.  That same day, sitting on the board with the lapping waves waiting for the next set with other people looking into the sea was one of the most peaceful moments of my life.  Surfers, please share your first time standing up.

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