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Helen Rx

December 12, 2016 By deacon Leave a Comment

1. Run

1 Mile Run: 10:00 pace

2. Conditioning: Helen

3 Rounds:

  • 400m run
  • 21 KB swings [24kg]
  • 12 pull ups

Time: 13:09

Splits:

  • 4:18 (2:04 run
  • 4:29 (1:55 run)
  • 4:21 (2:00 run)

Wow, 90 seconds faster than 1 month ago (and a PR for sure)! I’m down 7.6 pounds on David King Fitness’s challenge, plus conditioning is way better with daily workouts. Feels good!

Filed Under: David King Fat Shocker 1400, WOD Tagged With: 4oom-run, helen, kb-swings, pull-ups

post

Helen Rx

November 12, 2016 By deacon Leave a Comment

1. Strength

Front Squat: 3-3-3

  • 225
  • 225
  • 225

Not bad.

2. Conditioning

Helen: 3 Rounds

  • 400m run
  • 21 kettlebell swings [53]
  • 12 pull ups

Time: 14:43

Overall I’m pleased with this. Relatively even splits, although the last round was for sure slower. I really appreciated the yellow jacket harassing me on round 1 and making me nearly drop my kettlebell.

Filed Under: WOD Tagged With: 4oom-run, front-squat, helen, pull-ups

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Hellen 16kg

May 24, 2016 By deacon Leave a Comment

Been swimming and not lifting or running for a while. Squeezed in a “quick” Helen today. Also, it was SUPER hot today for the first time.

Helen: 3 Rounds for Time

  • 400m run
  • 21 KB swings [16kg]
  • 12 pull ups

Time: 14:52

Splits:

  • 3:59
  • 4:49
  • 6:04

Soooooo yea. Swimming and CrossFit are really different.

Filed Under: WOD Tagged With: 4oom-run, helen

post

400m run intervals

May 21, 2015 By deacon Leave a Comment

Conditioning:

6 x 400m run on 1:1 intervals (rest as long as your previous run).

Result (with proof):

  • 2:00
  • 1:52
  • 1:49
  • 1:45
  • 1:38
  • 1:37

This was fun. Takes me back to my swim training days (I love interval training).

The first run I didn’t go all out, but I didn’t think I was loafing one bit. I started feeling better and better. The middle two runs were easier and quicker than the first two runs. I was only going to do 5 runs, but I wanted to see if I could continue to negative split just one more.

I made it.

Filed Under: WOD Tagged With: 4oom-run

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