Warm-up:
400m run followed by 10 minutes of kipping practice
Workout:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Cool-down:
Partner heelcords!
Powerlifting:
3 x 3 Wall Walks
5 x 5 GHD med-ball throws
Max Effort Push-press
3 x 10 kettlebell bottoms up
2 x 15 Face-pulls
3 x max rep strict dumbbell press
“Can’t Quit, Not Acceptable” with Kristan Clever by Rogue Fitness – video [wmv] [mov]
“Running Drills: Part 5” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
REMINDER: CrossFit Games Viewing Party is this Friday night at 6:00 P.M. at the Rauer’s house. If you plan to come either RSVP through the website or through the sign in sheet at the gym. Protein will be provided but please bring a side dish if you plan to attend.
Oooh facepulls! Really good for external rotators, scapula, upper back, and traps.
Rx’d
9:32 PR by over 3 mins
Tried to keep track of my splits. First 400 was 1:09, then watch got twisted and missed the lap button.
Solid work from 0600 this morning!
Thank you to EVERYONE who signed up to take a meal to the Jarretts!!! Amanda’s mom will be here within the next 3 weeks to stay with them for a bit, so we ended up moving the date back so that August 24th is the last day we will deliver a meal. There is only have ONE date left on the schedule. I am humbled by you guys’ generosity & love the way we’re all taking care of each other. Thanks again!!
If you want to sign up for the last available date, the link is below.
http://www.TakeThemAMeal.com/meals.php?t=PFJW9789
Recipient Last Name: Jarrett
Password: 321
Oops – I realize there’s an error up there. That should say, “There is only ONE date left on the schedule.” 🙂 I’m so pumped about Helen AND the fact that today is my last day of work before I’m off for 13 days that I’m just all over the place!
THANKS Tasha!
THANKS Tracey!
Thanks EVERYONE 🙂
Rock out with Helen for me today, I wanna swing a KB so bad!!!! 🙂
7:57 RX’d, pr by 7s.
I snatched all the swings, and by the last round of pullups had nothing left. Started the pullups at 7:25 and they took 32s, that shouldn’t have been the case. Next time.
Fast…nice
Josh, I can’t access FB while at work, but I saw your message.
The snatch is faster, but it’ll fatigue your arms and take more of a toll on your pullups. Pretty much just something you need to feel out and try both ways to see what works best for you.
My main reason for snatching is to just get accustomed to doing it that way because it’s easier to keep the bell straight at the top, and that will always be a sticking point with judging.
Thanks Tye,
Just got this. Didn’t matter….the 400m’s hurt me bad.
Yay for Yoga! If you haven’t had a chance to go yet, you should. It is great and everyone needs to try it out!
14:32 Rx’d
11:03, PR for me, first time Rx.
15:11 rx’ed
9:19……running – not good
Oh, Helen…. I was so excited to see you and you b%th slapped me. I was easily looking at a sub 15 and with 4 pullups left, rip rip riiippppp… Blood all over the bar. Thank you to Kerri and Tracey. With you guys pushing me, I was able to do those last 4 pullups. It took forever and I almost started crying, but I finished. 🙁 Rx’d, 17:43. WAY off my PR. Until next time, Helen.