Bench baby steps and Helen

Bench
3 x 5 x 40kg
Not really hitting the groove yet.
My shoulders are still drifting forward.

Then
3RFT
400m
21 x 12kg T-handle swings
15 pull-ups - Green iron woody band assist

15:46

1 4:54
2 5:15
3 5:35

Ankle is still sore from my run the other day. It doesn't currently feel any worse, so my warm-up must have been adequate.
I intended to up the weight on the swings and forgot that I'd need to cut the PVC spacer tube to fit and didn't have time for that and filing the hole in the plates out, so went with what I had.
Pull-ups were a real struggle.

Generally a bit flat so I guess despite feeling pathetic at the time, yesterday's effort must have had some worth.

Helen

3RFT
400m
21 x 12kg t-handle swings
12 pull-ups. Green band assist

14:28
1 4:30
2 4:54
3 5:03

Running was running. It's there because it needs work.
The swings were too light so I kept over doing it and the handle would flip over.
Pull-ups are embarrassing. The band makes them feel ridiculously easy, but very quickly I couldn't even make reps using the band. I just got nothing there. I used the band because aside from my general feeblety, my shoulders are settling nicely into some decent ROM and even, if you squint, a less internally rotated resting position. I didn't want to ruin that.

Modded Helen

3RFT
21 x 20" Rockets (http://media.crossfit.com/kids/1legboxjump.mov http://media.crossfit.com/kids/1legboxjump.wmv)
21 x 12kg T-handle swings (all the plates I had handy)
12 pull-ups

11:32

1 3:33
2 4:01
3 3:57

Calf is tight so I didn't want to run tonight.
Rockets were fun. I could easily use a higher box if I had one.
T-handle swings were the first use in anger. I still haven't made anything to stop the plates slipping up the handle so eyebrow height was it. Too light really because most of my plates don't quite fit over the pipe and I haven't finished sorting through them all to find the ones that will. I'll take a file to the flashing in the holes at some stage and fix the fit problem.
Pull-ups. Broken as I expected. Reps 5-8 in the 3rd round were magic, shoulders above the bar, nice and smooth. And reps 9-12 were even better, yeah right, back to jerkily hauling my chin over the bar and flopping back down. At least I had those perfect 4.

Overall lacked intensity and yet it was more than just ticking the box so I'm happy at this stage.

Helen

3RFT
400m
21 x 22kg dbell swings
12 pull-ups

16:46

I decided I needed to get back to some mainpage WODs.

Not a blistering time.
I wanted to keep moving rather than rush in and die part way through. Smooth and let fast come. Running (not done enough)and pull-ups (rafter) were the time eaters.

After/cooldown
Put the junk back in the shed.
Hacky sack
6 Straddle headstands
Stretch.

Helen

Buy in
30 x PVC Sotts presses

Started with 20kg, but couldn't keep my balance

WOD
Helen
400m
21 x 24kg dbell swings
12 pull-ups

15:55; 4:39, 5:18, 6:01

The runs were the worst.
Swings weren't too hot this time either for some reason. I guess my legs were a bit tired after yesterday's front squats?

Broad jumps
4 x 18m (path down the back of the house)
Took 10 jumps per trip, 9 and a hop at best

Viking Helen 080327

3 rounds:
Row 50 strokes (500m?)
21 x 24kg dbell swings
12 pull-ups

16:38 Splits; 04:45, 5:30, 6:23


Rowing took about 2 minutes, which was about my 400m time, so it's a good approximation. I counted strokes as per Kempie's suggestion using data provided by TP (thanks guys) to guesstimate how many strokes it would take me to cover 500m.

D.bell swings were harder than usual and I struggled to get much hip into it. I tweaked my back the other day dismounting from piked HSPUs and I toyed with dropping the d.bell weight. I think something's a bit wrong there still, so maybe I should have.

Pull-ups were the usual. No improvement.

Overall I'm pleased with it. First time with 12 rep pull-ups

50 frog ab-mat situps.
A few sun salutes to stretch and a little handstand practise. I tried to get into the bent knee/further away from the wall handstand position GD says is better for HSPUs, but decided that when you're shaking from a workout is not a good time to be upside down and trying new things.

Helen

071121

Puppies
3 Rounds for time:
Row 2 min and hope it's 400m
21 x 12kg dumbbell swings
9 pullups

10:58
Actually that's 2 rounds for time and 1 round for a start where I forgot to start the watch.

Pull-ups were a mixture of dead hang and jumping, with one proper kip in the first round. One day I'll get two in a row again.

Helen 070906

Helen - in a conservative boat
Puppies - sort of:

3 rounds for time of
Row 3 min. and hope it's 400 m
21 x 14kg dumbbell swings
9 pull ups

17:19

1 minute and change faster than last time when I ran and used a 12kg dumbbell.
I usually cover 400m running in between 2:15 and 2:45 depending on how far through a workout I am.
This time I rowed because I tweaked my achilles tendon in the 400ms for Nancy. I should have warmed up more.

Rowing definitely eats into your pull-ups, they were hard.

When I get back to doing this sucker properly I hope to trim that time by a reasonable margin.

Helen 070723

Puppies:
3 rounds for time of :
run 400m
21 x 25lb(12kg) dumbbell swings
9 pull ups

16:37

Want to know how many jumping pull-ups I did?
NONE

Want to know how many full pull-ups I did?
TWENTY SEVEN!!!!

Woohoo!

Runs were:
2:30
2:33
2:47
Slower than I expected, but until the third one they felt good, surprisingly comfortable. I'll see if my knees agree with me tomorrow.

KB/dumbell swings feel very easy to me, so I worry I'm doing them incorrectly. I've had a quick look at the video and they look OK, except I could drop my hips a bit further. It's hard to judge how far I down I can go when I'm holding the end of a spin-lock db with a protruding bar and have spider monkey arms.

I don't know if this is right, but I took a cue from LauraR's Fran video and didn't go to complete failure on the pull-ups like I usually do. Instead I dropped off, shook my arms out and started again, which kept things moving. I was determined to put off going to assisted or jumping pull-ups for as long as I could and was surprised at how much pull I could muster.

I definitely surprised myself on this one. Thanks to LauraR and Jeff Martin for the advice and coaching, both direct and indirect.

Helen

CFWU x 3

Puppies:
3 rounds for time of :
run 400m
15 x 12kg dumbbell swings
9 jumping pull ups


18:38