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Monday, May 20th, 2013 - Helen
Posted: 20 May 2013 09:10 AM   [ Ignore ]   [ # 16 ]
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130520 SLL5x5: W1D1
Warm up:
5 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 115
Bench Press: 115
Barbell Row: 75

Decided to give SL a go. Starting w/ 50% of 1RM. Row was a guesstimate.

Skill:
Handstand holds: :70-:60-:45

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 20 May 2013 09:19 AM   [ Ignore ]   [ # 17 ]
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“Helen”

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

WU - 2 sets each of single arm KB swings w/ 20lb dumbells (10 reps/ arm); 20 back extensions; 20 decline sit ups

WOD - “Helen” w/ 50lb dumbells in 13:34

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 20 May 2013 09:31 AM   [ Ignore ]   [ # 18 ]
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“Helen” (pack)

Three rounds for time of:
  Run 400 meters
  21 Kettlebell swings, 35 lbs
  12 Pull-ups
Time =  11:51 (prior = 12:20 on 5-23-12)

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M/44/5’8”/150 lbs

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Posted: 20 May 2013 09:37 AM   [ Ignore ]   [ # 19 ]
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Jackie. 3 x press.

Warmup
300 m row
10 PVC OHS
10 Pull-ups (-55 kg)
5 PVC OHS

Strength
Press 3-3-3+
In kg: 30-35-37.5(5, PR)

Metcon
Jackie
1000 m row
35 thrusters, 15 kg
25 pull-ups (-35 kg)

Time: 13:52 (rowing distance is approximate, 600 m on a different kind of water rower)

Cash-out
Banded shoulder stretch
Hamstring stretch
Lunge stretch
Pigeon stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 20 May 2013 10:32 AM   [ Ignore ]   [ # 20 ]
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2013 CrossFit Games Regional Event 2

Complete the following in 7 minutes: 3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Post loads to comments.

Since my 1 rep max at overhead squat from a rack is only 155# it made figuring out my starting weight pretty easy. 135#x3, 145#x3, 155#x1. I was actually really happy that I was able to repeat my 1 rep max with starting off of the ground. Added 5 sets of 3 reps each at 135# to continue the workout and get a little more leg work in.

Cash out with 25 minutes on the stair machine while watching the Crossfit Games update show.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 20 May 2013 10:38 AM   [ Ignore ]   [ # 21 ]
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Helen
Pack
Time:
16:00

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Posted: 20 May 2013 10:48 AM   [ Ignore ]   [ # 22 ]
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“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

10:00

Well off my PR.  Pullups, which are normally a strong point for me, were all over the map.

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 20 May 2013 11:03 AM   [ Ignore ]   [ # 23 ]
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130520

“Helen”

Pack:
Three rounds for time:
Run 400 meters
21 swings 45 pound dumbbell swing
12 Pull-ups

Post time to comments.

Compare to 130102.

Time: 11:44

Last time 130102: 10:38*

Runs on dreadmill, 7:03/mile pace.  Dumbbell swings done gripping bell - two rounds unbroken, last round broken 15-6 (sweaty grip).  Pullups kipped, broken 7-5, 5-3-3-1, 5-3-2-2.  Distance between dreadmill and pull up bar was about 15-20 seconds each way, so lost time (gained rest!) there.

*Last time runs done outside, no lost transition time between exercises, dumbbell swings done with 50 lb db, gripped by handle, pull ups on garage rafter.

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M 52/5’10”/180

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Posted: 20 May 2013 11:26 AM   [ Ignore ]   [ # 24 ]
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Monday, May 20th, 2013

Warm Up:

Rowed 5 min
shoulder dislocates
Stretching shoulder on wall for three mins each arm

SWOD:
Press 1x3
[ Warmed up with empty bar, 65X5, 85X3, Work set: 95X3]
WOD:
Weighted dip 3-2-2-2-1-1-1-1-1 reps
25, 35, 35, 35, 45, 45, 45 45

Cash Out:
rowed 2000M

Good to be back after being really sick for 10 days.

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Donald K. Toro

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Posted: 20 May 2013 11:31 AM   [ Ignore ]   [ # 25 ]
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Hi hi hi i did this workout :
400 m run
Dumbbell swing 25 kg
12 pull ups

I did it in 9 min 11 sec

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Posted: 20 May 2013 11:43 AM   [ Ignore ]   [ # 26 ]
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“Helen”

Pack:

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35#
12 pull ups

Time 12:33

Pull-ups were broken up, would have been faster time.

AM:  3 Mile run

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Posted: 20 May 2013 12:05 PM   [ Ignore ]   [ # 27 ]
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Naseer.mansour - 20 May 2013 11:31 AM

Hi hi hi i did this workout :
400 m run
Dumbbell swing 25 kg
12 pull ups

I did it in 9 min 11 sec

Welcome.  Good work, Naseer.

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Posted: 20 May 2013 12:37 PM   [ Ignore ]   [ # 28 ]
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Warm Up


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

9:58

I love Helen. One of my favorites.

Cash Out
Speed mow the yard.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 20 May 2013 12:38 PM   [ Ignore ]   [ # 29 ]
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DROMS

MONDAY 130520

“Helen”

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

Time - 9:36

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 20 May 2013 01:09 PM   [ Ignore ]   [ # 30 ]
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I wasn’t going to workout today. In exhange for being lazy I decided to pop in a lame cardio kickboxing DVD. afterwards I said screw it and did Helen (mod) anyway. I didn’t time myself but I would say 12-15 minutes, probably on the low side because I rowed and did assisted pull ups.

3 rds
500m row
21 25#kbs
12 assisted pull ups

Oh look! Im not a puppy anymore

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