Warmup
1 mile runConditioning
Helen:- 400m Run
- 21 KB swings (16kg)
- 12 pull ups
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1. Conditioning / Warm-Up
1.25 mile run
2. Helen Rx
21, 15, 9
Time: 16:11
Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.
1. Run
1 Mile Run: 10:00 pace
2. Conditioning: Helen
3 Rounds:
Time: 13:09
Splits:
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!
1. Strength
Front Squat: 3-3-3
Not bad.
2. Conditioning
Helen: 3 Rounds
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.
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
Time: 14:52
Splits:
Soooooo yea. Swimming and CrossFit are really different.
1.) Conditioning
Helen (Rx): 3 Rounds of
Time: 14:48
Splits:
Really pleased with this time and these relatively even splits! This workout I focused on cruising the runs (about 2:30 to 2:40 split before I started the swings each round.), and I also focused on using more hips on the swings so my arms weren’t so gassed for the pull-ups.
This still crushed me, but I took it like a man this time ;).
PR by 2 min from 6 weeks ago here.
I got a 24kg kettlebell for my birthday so I christened it with Helen. Ouch.
1.) Conditioning
Helen (Rx): 3 Rounds of
Time: 16:37
Splits:
1.) Conditioning
Interval Helen:
3 Rounds on 5:00
Results:
Clearly a conditioning problem here :). On the first two rounds I ran the 400 in 2:00, which was quick for that time of morning and warmup. The third round the run was way slower, and pullups were slower too.
Need to spend some time on 400m repeats.
2.) Strength
Front Squat: 3-3-3
205-225-225
Felt… heavy :).
The last month I took a break from my usual CrossFit style training and I’ve been doing Insanity (from Beach Body). I’ll get into that in another post, but today is the first CrossFit style WOD I’ve done in a month.
16 KG Helen
Time: 11:20
Splits: My watch broke so this is from memory looking at the clock.
Notes: It’s 100+ outside and I did this at 2pm. Ouch. I’m super pleased with this result. I tied my Helen PR and I haven’t done any of these three movements in a month. Insanity has made a big difference in two ways:
1.) Consistency. Since the workouts aren’t “as big a deal” (sort of, they’re super tough) I’ve been able to stick to a schedule of 4-6 workouts a week all before breakfast.
2.) Weight. I’m down to 192.0 pounds, which is about 5 pounds lighter than I was in the spring.
1.) Strength
A. 3 x 2 Squat Clean at 85% [185]
B. 2 x 1 Halting Dead Clean at 85% [185] (pause for 2 seconds just above the knee
These felt heavy today. I actually felt a lot more explosive on the halting dead cleans then on the squat cleans. Perhaps just a slow day to warm up.
2.) Conditioning
Helen: 3 Rounds
TIME: 11:17
My pull ups were struggling today big time. I think I could’ve broken 11 if they had felt better. The last set I did 4 x 3 which slowed me way down. Grip felt better than last time, and I’m pretty sure I ran a lot faster than last time too.
Overall really pleased with this result. 52 seconds faster than a month ago!
3.) Strength again
Front Squats: 3 x 3
205 , 215, 225
I was surprised I could do three reps at 225 after all this. My last 1 rep max was 235, so this is great.