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.
Helen Rx
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!
Helen Rx
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.
Hellen 16kg
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.
Helen Rx
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.
Helen Rx
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.
Interval Helen + Front Squat
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 :).
16 KG Helen
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.
16 KG Helen
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.
16KG Helen
1. Strength: Work up to 1 rep heavy hang squat snatch
Result: 145.
Felt technique limited on this. The squat part was plenty strong, but wasn’t feeling quick under the bar.
2. 16KG Helen
3 Rounds
- 400m run
- 21 KB swings [16kg]
- 12 pull ups
TIME: 12:09
This was a fun one. I just added my first kettle bell to the garage gym (a 16kg obviously) so I wanted to break it in and get some good conditioning. Felt better than I expected. Almost even split the rounds.
I can tell I would’ve been suffering with a 24kg kettle bell :). Grip was first to go on the last round of pull ups, but unbroken otherwise.
