“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.

Big Dawgs:
as rx’d
women 35#

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)

Hmm, I suspect someone had advanced warning on this one.

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 26#
9 pull ups (assisted, or beginner pull ups)

in 16:30 mins.

I did my first ever 400m run in the same time (4 mins) that I did my first ever 200m run 16 days ago.  I am feelin’ pretty proud of that fact.

“Helen”
Modified Pack:
3 rounds for time
Run 400 m (2 min @ 5.00 / km, treadmill)
21 kettlebell swings, 12 kg
12 jumping pull ups

Time: 10.39. This is my best “Helen” time, but after giving it a second thought, I suspect I should have gone harder with running / KB weight. Jumping pull-ups were my smoothest ever (all three rounds I managed to do all jumps without a break in between)—- remembering how painful they used to be in my first “Helen”...

Then: kipping practice, singles. Sort of a break-through: I managed to kip and pull myself to get the forehead to the bar height, twice. Third time I failed, then continued with singles with my palms facing me, and arms not fully extended. I managed to get 5 singles, and I guess this is the first clear sign of progress in my pull-ups. Coooool!!

Yesterday, for time:

25 push ups
Run 400 metes
25 push ups
Run 400 metes
25 push ups
Run 400 metes

10:16

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

12:00 min exact

10 min rowing cooldown

Nightime 5km run: approx 24-25min

puppies today as legs are still sore from friday

400m run
15 x 12kg kb swing
9 pullups deadhang

Time 16:25

30 push ups, 30 sit ups and 15 pull ups for warm down

Kammi - 01 March 2009 12:45 AM

“Helen”
Modified Pack:
3 rounds for time
Run 400 m (2 min @ 5.00 / km, treadmill)
21 kettlebell swings, 12 kg
12 jumping pull ups

Time: 10.39. This is my best “Helen” time, but after giving it a second thought, I suspect I should have gone harder with running / KB weight. Jumping pull-ups were my smoothest ever (all three rounds I managed to do all jumps without a break in between)—- remembering how painful they used to be in my first “Helen”...

Then: kipping practice, singles. Sort of a break-through: I managed to kip and pull myself to get the forehead to the bar height, twice. Third time I failed, then continued with singles with my palms facing me, and arms not fully extended. I managed to get 5 singles, and I guess this is the first clear sign of progress in my pull-ups. Coooool!!

Congratulations!

FirmDancer - 01 March 2009 05:01 AM

Congratulations!

Thank you, FirmDancer

m/39/67”/183#

cfwu x 2.5

helen

3 rounds for time of 00:13:40

400 meters (treadmill 6:40 pace)
21 x 55# DB swings
12 pullups

W/U:
POSE running techniques.
1.68 miles in 12min.
10X45# shoulder press
10x45# push press
10X45# push jerk
5X95# push jerk
5X115# push jerk
Main set:
Push Jerk 1-1-1-1-1 (135-155-165-175-185pr).
I would have done more at heavier weight but I got a PT Test in the morning. Best play it safe. I’m going to do this one again this week. I think I can put up 205 or maybe even 215.

“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

11:55

Good, honest effort today!  Down from 14:29 in November, where I used a 40 lb dbell vice 55.

Horrible week for training. I owe some serious effort this week… but am going to be travelling to Boston for house hunting (that’ll take care of any time I might have to visit the folks at CF Boston), so it’ll be all made up stuff I can do in the hotel. Think I have a good plan though. Today was:

For time:
run 400m (substituted bike 1/2 mile, trainer, mid-gears)
21 BE on swiss ball (I am ready for a bigger one for more ROM)
bike 1/2 mile
18 BE
bike 1/2 mile
15 BE
bike 1/2 mile
12 BE
bike 1/2 mi
6 BE (Ooops, lost track here, but figured it out)
Bike 1/2 Mi
9 BE
Bike 1/2 mi
3 BE
18:41

Felt a little slow, but I haven’t been using the trainer much - like rowing better, so today was an attempt to get out of the comfort zone a little bit - was fairly successfl for that, I guess.

“Helen”

Modified Pack:
3 rounds for time
Run 400 m @ 9.0-9.0-9.5
21 dumbbell swings 35#
12 pull ups (assisted 120#)

13:21

A little less than one month into CF—getting closer to pack on SOME of the WODs!

“Helen” Modified

Three rounds for time:
Run 0.25 on Treadmill 8.0 mph
55 pound dumbbell swing 21X
12 Pull-ups

13:52

I HATE GLOBO. Everyone in the way. Everyone cutting in. Let me say it again I HATE $^#@% GLOBO !!!!

Played around with some ring rows and dips.