CrossFit East Bay WOD @ GWPC 8-22-08: "Helen"
Thursday 080821
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood/ 1 pood Kettlebell X 21 swings (or 55/35 pound dumbbell swing)
12 Pull-ups
10 minute Rest
Deadlift 5-3-3-1-1
Post time for "Helen" and Load for DL to comments.
Compare to 080730.
The Deadlift, Mark Rippetoe - video [wmv] [mov]
Categories
WOD9 Comments
Home Page
Notable Perfomances
2K Row
Andre 6:50 (Club Record)
Deadlift 1RM
Jessica B. 240 - PR
Nina 215 - PR
Lyn 210 - PR
Andrea L. 200 - PR
Rebecca R. 165 - PR
AJ - 400 - PR
Andre - 350 - PR
Daniel - 340 - PR
Su - 340 - PR
John - 305 -PR
Alex 250 - PR
Daniel - PR
Links
CFEB RECORDS
CrossFit
CrossFit FAQ
Is CrossFit Original?
RX Checklist
Lifting Max % Chart
Skill Levels 1-4
Friends Of CrossFit East Bay
CrossFit Oakland
CrossFit Black Box NYC
CrossFit Virtuosity
On Rock? Rock On
Sweatin & Snackin
Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
11:07 RX. Better than last time (Atkins Induction) which was 11:59, and it felt easier too: I could have gone faster, everything was unbroken. My best time on this is 10:13, and if I continue to improve at this rate, under 10:00 is in sight, which would be great (and would probably mean I could get a sub 5:00 Fran too). Pretty sure I could hit a sub 6:00 Fran now).
Stalled out at 355# on the DL, PR is 395#, best recent lift is 375# (two weeks ago).
Last time we did this, I did it in 15:00. It was brutal. However, my diet and constistency have improved, so perhaps I can top that time today...? Will we run around the block or treadmill? When we run outside at GWPC, do you factor in the stairs?
16:38 with 50lb dumbell swings. First time for "Helen" bar pull-ups still new, but I'm definitely enjoying the new venue. The rooftop is refreshing, exhilirating, yet potentially dangerous, the perfect crossfit milieu.
12:27 rx
The pullups are easier after that brutal pullup and ring dip workout of about a week ago. Burpees are up to date.
I skipped the deadlifts.
14:36 RX (lost count & ran 1 extra lap)
14:31 RX on 7/30/08 when it seemed harder.
Deadlift 165# (PR)
13:36rx. These were the first pull ups I've done since hurting my shoulder, so that was good. Also a 165# deadlift which was a PR.
about 11:50 with a 60 lb dumbbell and estimated 400 meter laps.
Correction: 13:46 RX :)