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!
Block Party
Repeat of this WOD from CC last year
1.) Every 1 minute for 8 minutes: 1 x Power Clean
- 185: working on form.
2.) Work up to a 1RM Front Squat
- 195
Back felt tweaked so I didn’t push this one at all. Felt strong, but just a slight muscle tweak on my right side.
This felt great and I could’ve done more if I had more time. Pretty happy with this lift.
Conditioning:
- 10…1 reps Russian KB swings [53]
- 1…10 reps pull ups
TIME: 8:15
My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than 2015. Between not doing pull-ups and being about 10 pounds overweight was rough.
Back at it!
Saturday Conditioning
1.) Strength
Front Squat: 2-2-2-2-2
225 across
I was hoping for 235+ on this, but wasn’t feeling very strong in this today. Core felt less stable then usual.
2.) Conditioning
4 Rounds:
- 5 KB swings [53]
- 10 pull ups
- 15 push ups
- 20 sit ups
- 25 squats
Time: 14:20
This was a good “get back to conditioning” workout. Felt good and strong the whole way through. Pace dropped off as I went mostly from push-up fatigue.
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.
Burpees & Swings
Feeling slow and heavy this week. Still struggling to get enough consistency under my belt from being sick. Back at it!
1.) Strength: Back Squat
- 2 x 3 across [245]
- 3 x 2 across [275]
These felt surprisingly heavy. Like I said, just feeling slow and heavy this week. Dang burgers.
2.) Conditioning
400m Run
Then
- 10…1 reps burpees
- 1…10 reps kettlebell swing [16kg]
TIME: 12:54
This was surprisingly tough. I knew the burpees would be tough, and I was please with how I did on those. My legs were really struggling from the back squats though! Even those relatively light swings were tough at the end.
Another day in the books! #hustle
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.
