Deacon Bradley

The personal site for ME!

  • Home
  • About
  • Blog
  • Training
    • WOD
    • Weight Loss Challenge
  • Photos
  • Projects
    • DeaconBradley.com
    • Funnel Owl
    • Life Stoked
    • Life Stoked Podcast
post

Quick Helen

January 21, 2019 By deacon Leave a Comment

Warmup

1 mile run

Conditioning

Helen:
  • 400m Run
  • 21 KB swings (16kg)
  • 12 pull ups
TIME: 14:30

Filed Under: WOD Tagged With: helen

post

Helen Rx

March 17, 2017 By deacon Leave a Comment

1. Conditioning / Warm-Up

1.25 mile run

2. Helen Rx

21, 15, 9

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

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.

Filed Under: WOD Tagged With: 400m-run, benchmark, helen, kb-swings, pull-ups

post

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

post

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

Helen Rx

April 25, 2016 By deacon Leave a Comment

1.) Conditioning

Helen (Rx): 3 Rounds of

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

Time: 14:48

Splits:

  • 4:46
  • 4:56
  • 5:06

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.

Filed Under: WOD Tagged With: 400m-run, helen

post

Helen Rx

March 14, 2016 By deacon 1 Comment

I got a 24kg kettlebell for my birthday so I christened it with Helen. Ouch.

1.) Conditioning

Helen (Rx): 3 Rounds of

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

Time: 16:37

Splits:

  • 4:45
    • tried to reign it in. This round included 30 seconds rest at the end ahead of round 2. Did pull-ups in sets of 4. Unbroken swings.
  • 5:15
    • Felt great on this round. Pullups in two sets (8, 4). Unbroken swings. Took more time in transition this round and only a 15 second rest at the end of the round.
  • 6:36
    • Survival mode. The run felt good, but was about 15 seconds slower then prior rounds. Legs really feeling it. KB swings I took a break at rep 14 (grip, shoulders, back toasted). Pull ups were all kipping instead of butterfly.

Filed Under: WOD Tagged With: 400m-run, helen, kb-swings, pull-ups

post

Interval Helen + Front Squat

November 16, 2015 By deacon Leave a Comment

1.) Conditioning

Interval Helen:

3 Rounds on 5:00

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

Results:

  • 3:25
  • 3:42
  • 4:30

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 :).

Filed Under: WOD Tagged With: front-squat, helen

post

16 KG Helen

August 2, 2015 By deacon Leave a Comment

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.

1. Conditioning

16 KG Helen

  • 400m run
  • 21 Kettlebell Swings [16kg]
  • 12 Pull ups

Time: 11:20

Splits: My watch broke so this is from memory looking at the clock.

  • Round 1: @3:48 [3:48]
  • Round 2: @7:45 [3:57]
  • Round 3: @11:21 [3:36]

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.

Filed Under: WOD Tagged With: benchmark, helen

post

16 KG Helen

May 12, 2015 By deacon 1 Comment

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

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

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.

 

Filed Under: WOD Tagged With: benchmark, front-squat, helen, pull-ups, squat-clean

  • 1
  • 2
  • Next Page »

Connect with Me

  • Facebook
  • Instagram
  • YouTube

My Business

The Life Stoked Podcast

View all sessions

Current Conditions

Weather Underground PWS KTXCEDAR129

Fueled By

Advocare

Tags

1-rep-backsquat 4oom-run 10-rep-backsquat 20-rep-backsquat 30-rep-backsquat 400m-run back-squat bench-press benchmark box-jump burpees businessowner c2b-pull-ups dadlife deadlift digitalmarketing double-unders entrepreneur facebook fam favorite fitfam front-squat g1 GarageGym hang-squat-clean helen kb-swings leadership lifestoked marketing overhead-squat power-clean power-snatch productivity pull-ups push-jerk push-press push-up split-jerk squat-clean squat-snatch startuplife thrusters toes-to-bar

Copyright © 2021 · Deacon Bradley · Genesis Framework