CrossFit East Bay WOD @ Ironworks 7-30-08: "Helen"
Tuesday 080729
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Compare to 040208 (this now links back to the CFEB board)
Wayne Sauve, Mt Sinai, Egypt
Helen Challenge, CrossFit Los Angeles - video [wmv] [mov]
ALSO: If you are so motivated, please do, on your own:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080709.
CrossFit Certification Seminar, CrossFit Brand X
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11:17 rx (dead hang pull up, easy treadmill)
CrossFit Total:
squat 275# (failed @ 290#)
Press 160#
Deadlift 365# (easy)
Total: 800#!
Very psyched as this was a goal for September 6! Last time: 790, before that 760, PR = 860
Fairly confident I can put 25# on this next time, AND this was on day six of Atkins Induction!
This sounds painful. I did CFT too. Caveat: I tried more than three times. However, I'm excited about new personal records so here it is:
back squat 165# (four tries)
press 80# (four tries)
deadlift 220# (three tries)
If I can replicate this again next time, in three tries per lift, it will be a score of 465#
Not too bad for a 120# female, I suppose :)
11:36 Rx...almost threw up.
14:31 RX (35# KB for women)
23:07 - 12kg KB gravitron set to 70.
1:30 better than last time, when gravitron was set to 90 - W00T!
16:02 RX
4:17 faster than when I did this a month ago, which has me very pleased. Still 4:32 off Level II benchmark, though, so more work to do.
14:30 RX
Pullups were surprisingly hard the 2nd and 3rd rounds.
Since I used the rings in the back of the gym, I thought I'd be clever and run out the back door. Oops, had to run through the BMW lot.
17:something, Rx. I felt pretty good about how hard I pushed myself. I did the first two sets of KB swings straight through. The running was the hardest part for me. It was a fun one!
took forever today... must get more sleep. getting stronger on the assisted pull ups. did 1st set of KB all the way through. running hard with residual bronchitis lungs but manageable.
Jim 12 minutes-ish rx
Cheryl 16:50 rx
we both used the rower instead of running, which I think made the pull-ups a wee bit harder!
15:00 on the nose. I made my target! It was a little sickening. The pullups were easier this time but it kind of sucked doing it solo. I felt a little self concious. I imagined the funny looks from folks were admiration or curiousity rather than amusement or revulsion ;) Ha ha.
13:19 rx - almost made it without pausing to catch my breath. almost. :)