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Sunday, March 1st 2009 - Helen
Posted: 02 March 2009 11:43 AM   [ Ignore ]   [ # 121 ]
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“Helen”

Three Rounds:
500m run (don’t really have a good 400m loop where we train)
21 dumbbell swings (55lbs)
12 Pull-ups

11:08

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Posted: 02 March 2009 12:21 PM   [ Ignore ]   [ # 122 ]
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Sunday, March 1st 2009 - Helen… lbthuman

PACK

3x
400m Run
21 KB Swings 35#
12 Pull Ups


11:38

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Posted: 02 March 2009 01:49 PM   [ Ignore ]   [ # 123 ]
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This is my first post in this forum but Ive been doing CrossFit for about 5 weeks now. Here is how I did today with helen.

I have to modify some things because of the equipment that I have access too and I dont know the equipment very well.

3 rounds - about 15 mins I think - I forgot to check the clock when I was finished

Run - about 2:30 minutes at 6.0 = distance 0.22 for each round (not sure how far that is)
21 dumbell swings - 25 lbs
12 pull downs (dont have a pull up bar right now) using #7 on the weight stack (not sure what weight that is but it was hard to do 12)

Due to injuries on both legs I have to try to keep the running to a minimum because of the impact but I still want to get the most out of all workouts. If anyone knows what would be the best alternative Id love to know.

Have a great day!!!
Karensa smile

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Posted: 02 March 2009 02:02 PM   [ Ignore ]   [ # 124 ]
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kblerot78 - 02 March 2009 01:49 PM

Due to injuries on both legs I have to try to keep the running to a minimum because of the impact but I still want to get the most out of all workouts. If anyone knows what would be the best alternative Id love to know.

Have a great day!!!
Karensa smile

Karensa,

Welcome!

You can substitute rowing (if you have a stationary rower available) for running.  Row 500 meters instead of running 400.

Also let us know what your injuries are, and perhaps someone here has had them before and can give you pointers as to what they did to get better.  We have quite a few folks who get cured by crossfit. wink

TP

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M-47/5’11”/180lbs

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Posted: 02 March 2009 02:03 PM   [ Ignore ]   [ # 125 ]
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FirmDancer - 02 March 2009 10:00 AM

Glad to see the post!

Nice sig . . . .

smirk

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 02 March 2009 02:16 PM   [ Ignore ]   [ # 126 ]
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090228 - Saturday

Buy-In:
Crossfit warm-up
Push Jerk: 10 x 95#, 5 x 115#, 3 x 135#, 2 x 155#

WOD: Push Jerk
165#, 170#, 175#, 180#, 185#, 190#, 195#

Cash-Out:
Push Press:  10 x 135#, 10 x 135#
High Pull Rows + Posterior DB Delt Raise:  10 x 95#/15#, 10 x 105#/15#, 8 x 115#/15#, 8 x 115#/15#
Shoulder Shrugs: 15 x 135#, 12 x 185#, 10 x 205#, 8 x 225#, 8 x 245#, 6 x 255#,  5 x 265#
T-Bar Row: 12 x 100#, 10 x 125#, 8 x 150#, 6 x 160#, 6 x 160#, 5 x 170#


090301 - Sunday

Buy-In:
Crossfit warm-up
1200m run

WOD:  Hip-Back Ext. and Run 400 M

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Time: 21:23

Cash-Out:
Core work

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35/M/6’0”/170

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Posted: 02 March 2009 02:44 PM   [ Ignore ]   [ # 127 ]
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did helen yesterday but couldn’t post till today…..  terrible effort for me….

Attempted with 55# DB subs—DNF (this hasn’t happened in a long time).... 

left quad cramped up on the run in the 3rd round.  last helen was a 12:34 PR, was already not on pace to beat that and then quad started to lock up…...  slowed down to walking pace to try to work through it but it kept getting worse so i called it a day.  disappointed.  suspected i hadn’t been drinking enough water the past few days, this pretty much confirmed it…..

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M/29/6’3”/260#

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Posted: 02 March 2009 03:53 PM   [ Ignore ]   [ # 128 ]
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radiosound - 01 March 2009 05:08 PM
BathMatt - 01 March 2009 04:45 PM
radiosound - 01 March 2009 03:20 PM

Rhabdo is potentially fatal.  I’d suggest some caution in throwing around that diagnosis.  Malia-if you aren’t feeling right, get some professional attention.

RS - He’s not being flippant, he’s being sincere.  Malia saw a doctor who ran blood tests.  She was diagnosed with a mild case of Rhabdo from 9 Rounds of Cindy with slow negative jumping pull-ups.  You must have missed the conversation on Friday.

Malia - Jumpdog is right, take your time getting back into it.

Good grief.  I apologize.  Jumpdog-sorry-I somehow missed that piece of the thread.  Malia-please take care.

Thanks guys.  Feelin’ a bit better today.

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5’4”/F/110

“You see, now, you can’t sit there.  My personality is large… so I need more personal space.”

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Posted: 02 March 2009 04:14 PM   [ Ignore ]   [ # 129 ]
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TexasPatrick - 02 March 2009 02:03 PM
FirmDancer - 02 March 2009 10:00 AM

Glad to see the post!

Nice sig . . . .

smirk

Was it you or Metric who said: The best defense is a good offense.

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Posted: 02 March 2009 04:48 PM   [ Ignore ]   [ # 130 ]
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Helen you hurt me!  I liked it! :D

Total time 13:18.68

1/4mile run on treadmill
Dumbell swings with 35#
12 hanging pullups.

Ready for deadlifts!

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I hated every minute of training, but I said, Don’t quit.  Suffer now and live the rest of your life as a champion.”  - Muhammad Ali.

M/24/5’11’/173

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Posted: 02 March 2009 04:49 PM   [ Ignore ]   [ # 131 ]
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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

(20:37) Bad Day!

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Nothing last forever!

M/29/274/6’3”

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Posted: 02 March 2009 05:00 PM   [ Ignore ]   [ # 132 ]
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wod was snatch:5x3

un-coordination got the best of me during warm ups and it was obvious I really needed form work. so,
instead I kept it light and just did hang snatches.

Hang Snatch. 5x3
95,105,115,95,105

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Posted: 02 March 2009 05:42 PM   [ Ignore ]   [ # 133 ]
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Three rounds for time:
Run 400 meters
55 pound dumbbell swing
12 Pull-ups

Time = 16’39”

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Mississippi Kid
38/M/5’10”/184

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Posted: 02 March 2009 06:08 PM   [ Ignore ]   [ # 134 ]
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Ran to the gym again (it’s really pretty close, which means I should usually be doing another warm-up, too… I can get there in about 5 minutes at a non-break-neck pace), and, since I had a bit of time, did a half CFWU.  The gym’s back up and functional!! smile

It took me about as long to set everything up as it did to warm up—I got a 10kg (22#) dumbbell and tried to figure out swinging logistics, then realized I could use one of the 10kg barbell weights with the convenient hand-hold holes in them as a kettlebell… and set that up next to the Smith machine bar that I raised to a decent assisted pull-up height (I had to take all the weight off, raise it up, and then put it back on)... and then ran over to a treadmill, set it up so that I could un-pause it and just run 400km, and then pause it again to do the 15 swings and 9 pull-ups.

Ha.

While everyone at the Taiwanese gym is generally very friendly and exceedingly polite, once you step away from something… you should be done with it.  Until now, I think people have realized that the sweaty, red-faced foreign girl has been trying to claim several stations at once, so they haven’t really taken over many of the places I’m trying to rotate between.

Such was NOT the case today.  I ran my first 400m (which took FOREVER to warm up to 10-ish kg/hour again ‘cause the program had reset itself.  UGH machines), and went over to do the “kettlebell” swings w/ a barbell weight to find it was being used by an apologetic-looking dude.  I found another one, but at the cost of a minute or two… it was just a different color (he must have wanted the bar he couldn’t lift properly to be color coordinated on both sides).  And, while dude on my right was smiling apologetically at me and laughing that he couldn’t lift 60kg (neither can I, buddy!  I’m just wondering why you stole my damned weight!), a younger dude on my left pulled the bench back under the Smith Machine and started benching about 5kg.  (And THIS one looked looked like he probably COULD have handled the 60kg.)  The wonders never cease.  I ended up using the weird pull-up L-sit contraption for jumping pull-ups.  I can never quite get my chin above the bar, and my negatives suffer ‘cause I’m worried about missing the metallic footing on the way down, but it worked.

Oh, well.  Without putting a little flag on everything that says, in Chinese, “Yo, that foreign chick wants to use these for the next 10-20 minutes.  Lay off, man,” I really should remember what they tried to teach me in Kindergarten and just share.  I mean, I put my post-it note where I’d written today’s XFit WOD (in English) on the Smith Machine, but… somehow I don’t think that counts.


Anyway, blaming as little of this on the delays caused by dudes butting in (I’m sure it’s just the polite & friendly Taiwanese version of a Globo gym that someone was complaining about earlier), here’s what today’s Puppy WOD looked like:
Puppies:
Run 400m
15 “kettleball” swings (used a 10kg—22#—barbell weight with handholds, which might have been more awkward, but worked)
9 (jumping) pull-ups.

14:35.  (:-/)

Ahh, well.  Better luck tomorrow,
~k

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XFit Start Date: 02/09/09

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Posted: 02 March 2009 06:23 PM   [ Ignore ]   [ # 135 ]
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Helen

full rx

8:46

happy to get under 10mins finally.

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M/35/5’10”/#170

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