Warm up:
400m run
Instructor led stretching and agility
WOD:
A. 20minutes skill work: kettlebell swings and pull ups
B. “Helen”
3 rounds for time of:
400m run
21 KBS 24kg/16kg
12 pull ups
Powerlifting:
A. shoulder press: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3minutes
B. front squat: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3 minutes
C1. 3×10 weighted overhead walking lunges, rest 30seconds
C2. 3×15 GHD sit-ups, rest 30seconds
Rauer! looking awesome!!
i love Helen!! I am so bummed my lower back is injured!! maybe I will get the OK today from dr to do KB swings, running, and PU’s?!
that would be awesome 🙂
Rx’d 8:00
Matched prev PR on 071312. Know I could go sub 7:45, still feeling funky from food poisoning last week and whatever sinus funk is now settled in my throat.
For those of you who care, in my log I have Helen last coming up on the following dates: 3/8/10; 11/29/10; 7/27/11 and 7/13/12
11:24 scaled, not sure you can call what I did on the last 400 “running”…
Rx’d 8:23
Slower then my previous PR. Should have had sub 8. Recovering from a stomach virus on sunday and my stomach turned inside out on the last 400.
Good Luck this Weekend and great job this morning
Thanks!!! Great work this morning as well!
Scaled to Jumping Pullups and got 9:53. Happy with a sub 10 but that last run about killed me.
Kandahar Crossfit
press 5-5-5-3-3-3
95,95,115,115,115,115
400m run
20 DL 205#
100 abmat situps
20 DL 205#
400m run
16:18 Rx’d
Nice! What’s the weather like?
Sunny with high’s in the 70’s and a lot of dust!
Wow some really good times so far and exceptional work. Turn and burn on that run as that is the clock killer. Be a bodyweight ninja today. This is a tester, a benchmark, a time you need to go all out and see if you are improving. Push yourself.
Train Hard, Train Smart, Train to Survive! Coach DB out
So I STUNK it up today on this WOD! Didn’t eat this morning and went to the 11:30 class. Big mistake not eating!
17:10 Rx’d. Did it on 7/13/12 Rx’d, 12:30. Very disappointed in my performance! A big huge THANK YOU to Tracey, Adam, and Ashkon for pushing me. Never again will I not eat before a WOD!
Wearing a helmet may be a good idea next time working with a kettlebell! ha
10:06 Rx’d
Run killed me
13:18 Rx, last round of pull-ups were rough
10:39 Rx’d
Kettlebells were rough but I think I found my new favorite Benchmark WOD
9:59 rx (:14 PR not much but will talk what i can get!)
great coaching Mandee
12:33 Rx’ed (PR by 2:21)