AM
531 Dead
Rx: 5x3 @ 193/223/252
Actual: 175x10/205x5/225x5/255x5
12 mins.
BBB
3x10 @ 195 (60%=198)
Seated calf x10 @ 70
Standing calf x10 @ 225
8 mins.
PM
CF
Buy in:
3 rounds:
5 burpees, bear crawl, 15 squats, butt kickers, 20 push ups, high knees ... was that all? Feeling the air squats after the deads.
S1:
Squat – 2×5, 1×5+
I just did 3x5 @ 135/185/235 ... no need to slam on squats when deadlifts hurt me already today.
MetCon:
Helen. PR'ed with an 11:40. The runs were the toughest. Did the first pulls and KBs unbroken, the second KBs unbroken.
7.5 hours - 2230/0600. 20 + 40 minutes total, PE: 8.
Showing posts with label Helen. Show all posts
Showing posts with label Helen. Show all posts
Friday, January 04, 2013
Friday, August 06, 2010
WoD - Helen - Aug 6
Precor treadmill @ 1.5% and 7/7.1/7.2 mph, slippery 50# dumbell, and thin n' low pull up bar. Trading pulls with chins just to get it on.
Rd 1: 5.46
Rd 2: 6.23
Rd 3: 6.45
18.55
It's a new record low.
6.5 hours/48 hours. 21 minutes total, PE: 8. 218.
Rd 1: 5.46
Rd 2: 6.23
Rd 3: 6.45
18.55
It's a new record low.
6.5 hours/48 hours. 21 minutes total, PE: 8. 218.
Monday, December 21, 2009
Wl & Helen - Dec 21
How many CrossFitters does it take to change a light bulb?
Three. One to do it for time. One to film it. And one to complain about proper form.
Today was an AR day, but the power was out at work, and rather than sit around wondering what and when, Wictor and I just booked it to the Rosedale express BodyX. It was surprisingly crowded midmorning, with a lot of ppl on the treadmills, a lot of guys with baseball caps on the cables, and a couple of crossfitters doing some work.
Buy in: 5x10 feet to bar. Then 4x12 extensions/curls, and 4x17ish calves on the A-frame.
Then Helen. Not gonna pick on Wic (one round and ground down), 'cause I was wondering how I was going to do after a full-on leg workout. Had to use the gravitron (no help) as the pull up stations were being "used" by globos, so the first two rounds were dead hang. Did an inversion too, with the pull ups followed by the DB swings (55#), then the running.
Round 1: 5.04
Round 2: 6.32
Round 3: 5.52
17.29
Life is good.
8.5 hours /48 hours. PE: 8. 219/17.
Three. One to do it for time. One to film it. And one to complain about proper form.
Today was an AR day, but the power was out at work, and rather than sit around wondering what and when, Wictor and I just booked it to the Rosedale express BodyX. It was surprisingly crowded midmorning, with a lot of ppl on the treadmills, a lot of guys with baseball caps on the cables, and a couple of crossfitters doing some work.
Buy in: 5x10 feet to bar. Then 4x12 extensions/curls, and 4x17ish calves on the A-frame.
Then Helen. Not gonna pick on Wic (one round and ground down), 'cause I was wondering how I was going to do after a full-on leg workout. Had to use the gravitron (no help) as the pull up stations were being "used" by globos, so the first two rounds were dead hang. Did an inversion too, with the pull ups followed by the DB swings (55#), then the running.
Round 1: 5.04
Round 2: 6.32
Round 3: 5.52
17.29
Life is good.
8.5 hours /48 hours. PE: 8. 219/17.
Monday, October 05, 2009
Ca - "Helen" - Oct 5
13.45 with a treadmill set at 1% incline, a 50# db, and a greasy pull up bar at Calloway BodyX. 3.57 first round, 4.36 second round, 5.11 third round.
Cashed out with some dips and Ghd extensions. Just kinda taking it easy as I'm feeling funky today; get to make up for it all with Wa day & Squat Cleans tomorrow.
9 - 2 hours/60 hours. PE: 6. 216/11.
Cashed out with some dips and Ghd extensions. Just kinda taking it easy as I'm feeling funky today; get to make up for it all with Wa day & Squat Cleans tomorrow.
9 - 2 hours/60 hours. PE: 6. 216/11.
Sunday, August 30, 2009
WoD - "Helen" - Aug 30
"Helen" - in the heat. 103 degrees, yeah, that and Walker coming by with 4 bombers might have effected me a bit. The propblast Helen: 16.06 with a 15 sec delay on the last round fighting to keep the dog from running the loop with me. Today was supposed to be an "S" day, and I was thinking I was going to completely take the day off in exchange for tomorrow's AR day, since I was up at 3 AM with what I diagnosed as overtraining-induced insomnia. A good morning at church and a nap, and I was feeling good enough to be getting my ya-yas out with Helen. Used a 35# DB, and a run around the block - which felt a lot longer than 400M, but which is probably shorter. Gonna have to measure it to see if it's dead on. (Here's the P.S.: the run was .37 mi; the temp was 105. Noice!).
2.58 first run; 2.07 swings and pull ups: 5.06
2.54 run; 2.29: 10.29
3.12 with 15 seconds of tripping all over the friggin' dog; 2.25: 16.06
The DB swings really are fun; I was just flagging as I reached the final reps each round - can't wait to swing the real deal 1.5 pood dood. The Base schedule called for 15 minutes of rope jumping, but my achilles is still not something I want to test with the rope yet. The running today and yesterday are edgy enough. Also, just trying to do all the named/hero WoDs I've not done, to lay down a baseline.
Next time, I'll do Helen Rx'ed, and beat today's time. Remember, you heard it here first.
7.30 hours + 1/32 hours. PE: 8. 217/10.
2.58 first run; 2.07 swings and pull ups: 5.06
2.54 run; 2.29: 10.29
3.12 with 15 seconds of tripping all over the friggin' dog; 2.25: 16.06
The DB swings really are fun; I was just flagging as I reached the final reps each round - can't wait to swing the real deal 1.5 pood dood. The Base schedule called for 15 minutes of rope jumping, but my achilles is still not something I want to test with the rope yet. The running today and yesterday are edgy enough. Also, just trying to do all the named/hero WoDs I've not done, to lay down a baseline.
Next time, I'll do Helen Rx'ed, and beat today's time. Remember, you heard it here first.
7.30 hours + 1/32 hours. PE: 8. 217/10.
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