Monday 071015
“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.
Compare to 070906.
“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.
Compare to 070906.
BW: 169
“Helen”
As Rx’d
Did 400’s on treadmill @ 0% incline; 11-12 mph each round
Everything unbroken
Time: 8:33
BW: 208
Did Crossfit warm-up 3 rounds (assisted pull-ups and dips)
Ran 1 mile on treadmill to make sure my legs were warm before any running.
Completed WOD: “Helen” modified
I ran 400’s on treadmill @ 0% incline at just below puke speed, did 20 lb. dumbbell swings, assisted pull-ups
Time: 19:22
Cool Down: Ran 1 mile on road
Comment: To see Breck’s time, and to think about how hard I felt like I was working for 19:22. I think my body would explode at Breck’s pace, and someone would have quite a mess to clean up. AWESOME time Breck!
Cool pic, Breck. Lookin’ strong!
Eric
What a heck of a way to come back to CrossFit Jenks training after 3 days in the woods on a field training exercise and have to date “HELEN” Thanks Coach Berry for not showing me mercy. Sorry it was awhile for me to get back to your awesome facility.
Excellent effort today ERVI Boy. I am getting nervous you will be _____ slapping me soon!
P.S. Who is that skinny guy running. Just kidding Coach, great pic and Date with “HELEN”. My first round was unbroken, 2nd rd two breaks on swings and pulls, 3rd rd 2 breaks on swings and three on pulls). Nice job with no breaks, You the man Coach!
Monday 071015
1/2 mile run warm-up
CFWU x 2
“Helen”
Three rounds for time:
Run 400 meters
55 pound dumbbell swings
12 Pull-ups
as RXd Time = 15:25
Follow -Up Training
6 sets max reps of pull-ups @ (12, 11, 8, 11, 10, 10)
2 sets 15 dumbell swings (40lbs)
2 sets 20 ab-mat sit-ups