Archive for the helen Category

Four days

Posted in back squats, burpees, cleans, double unders, front squats, helen, jerk, pull-ups, rowing, snatches, wall ball on May 16, 2017 by coughingsparks

Friday:

1.) Snatch:
55×4
60×4
65×4
70×3
75x3x2

2.) C&J:
100×3+1
110X3+1
115×3+1
125×3+1
130×3+1(x2)

3.) BS:
155×4
165×1
155×4
170×1
155×4
175×1

4.) 3 RFT:
-400m row
-21 burpees
11:08

Saturday, took class:

2 RFT:
-30 wall balls
-15 MU (pull-ups)
-30 alternating pistols (BW lunges)
-50 (25) DU

14-minute time cap; 13:10

Monday:

1.) 3 RFT:
-10 PC 95#
-10 Jerk
-10 FS
-50 DU (25)

13:15

2.) Hang snatch:
60×4
65×4
70×4
75x3x3

3.) Hang snatch pull:
80×5
85x5x4

4.) BS:
160×5
170×1
160×5
175×1
160×5
180×1

Today:

1.) Helen-on-a-boat, 3 RFT:
-500m row
-21 KB swings 35#
-12 PU
17:23, 4 1/2 minutes slower than last time, did the pull-ups one at a time, so there you go.

2.) Stamina, EMOM:
-Even: 6 BMU (3 jumping BMU)
-Odd: 15 wall balls

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Tons of updates

Posted in box jumps, burpees, cleans, dead lifts, dips, double unders, helen, jerk, kettle bells, knees-to-elbows, pull-ups, rope, rowing, thrusters, wall ball on October 20, 2016 by coughingsparks

10/14:

DL 5×4, 205, 205, 220, 220, 235. This did not go well. I got through the first four sets just barely, and then couldn’t complete the fifth, even at 220. Just sore and tired. Interspersed with 15 push-ups, which I started strict and then ended up doing knees, because it was going to be better form anyway. The WoD was:

-100 DU
-40 KB snatch 32kg/24kg
-100 DU

8-minute time cap.

I did it Rx’d, sort of. The first 100 DU were supposed to take no more than 2 minutes, but I had done 75 in that time, so moved on to the KB snatch, which I did at 16kg, because 24 is redonkulous, even for a brick shithouse like myself. So I did the KB snatch, and then did 125 DU, and finished in 7:51

10/15: 5 RFT:

-15 CTB pull-ups
-30 pistols

15-minute time cap

I did regular pull-ups and scaled to 12kg front-racked lunges and still only got 3+4. Not a surprise. I am suck-tastic at both of those things.

10/17:

10-minute AMRAP:

-20 Russian KB swings 32kg/24kg
-15 BBJO 24″/20″
-1 rope climb

I did 2+25, or something like that. The burpee box jump-overs took forever.

10/18:

5 rounds of 2 minutes on, 2 minutes off:

-50 DU
-10 STO 165#/105#
-AMRAP TTB

I’m proud to say I was the only female of the day, at least in my class, who did the Rx’d weight. And I’m still sore two days later. I did 40 seconds of DU, ranging between 22 – 31 and got 24 TTB, which was the score. I’m proud of doing the weight Rx’d though and doing it unbroken thankyewverymuch.

10/19:

7×1 DL: 225, 225, 245, 245, 260? I think? It was heavy… There were also sets of ring dips, 3-5 between these, and I did better with them than I had initially thought I would. I always think that I suck at ring dips, and I sort of do, but I’ve also been doing them on my own and I was able to do the three, almost every round. Anyway, WoD was:

-800m run (row)
-15 Bar-facing burpees
-15 thrusters 95#/65#

7-minute time cap

10/20:

I just made stuff up today because I had already done all the programming for the week. I did 3-position cleans, which went less well than I’d hoped, only getting up to 125#. I finished with Helen-on-a-Boat, which I PR’d, incidentally:

3 RFT:

-500m Row
-21 KB swings 24kg/16kg
-12 PU

Finished in 12:57, about 15 seconds faster than my last PR, which was a year and a half ago.

Marry, F**k, Kill Helen

Posted in handstand, helen, pull-ups on April 3, 2015 by coughingsparks

Today was a lot of accessory work, starting with 7-6-5-4-4 banded pistols. Haven’t done these in a while so they went well, but now my rear end is sore. Worked in 4-3-2-2-1 HSPU with 3 ABMATs. Then my Tabata hollow body hold followed by tabata superman, four rounds each. My goal is a full set of 8 Tabata hollow body holds Rx.

The day started out with a test of CTB pull-ups. I got 3, I think. Because I can’t bump my chest on the bar, it’s hard to say for sure.

Finished with Helen, or Marry, F**k, Kill, as I shall now call it:

-400m run (500m row)
-21 KB swings (24kg/16kg)
-12 pull-ups

I’ve only done this with prescribed pull-ups one other time and got 15:20. The last time that we did it, they capped it at 12 minutes, and I had gotten through 2 rounds, 10. Today I got 13:12, so, much better. The pull-ups are always the sticking point with this WoD. Strangely, my biceps are sore from the snatch WoD (WTF?) and it’s hard to straighten my arms all the way.

What the Helen?

Posted in handstand, helen, pull-ups on August 5, 2014 by coughingsparks

Today started with Helen, 3RFT:

-400m run (500m row)
-21 KB swings (24kg/16kg)
-12 pull-ups

12-minute cap

I did it Rx’d and got 2 rounds, 10. I’m disappointed because last time they did it, there was a 14-minute time cap (or maybe the time before). In any case, I got 15:20 last time. I was on point to PR this time around because the pull-ups were going pretty well and I was getting around 1:53 for the row, but I’ll never know because I wasn’t fast enough to beat a 12-minute time cap. Sort of frustrating.

Finished with 10-minute EMOM:

-Even minutes: 4 CTB pull-ups
-Odd minutes: handstand holds

I did the first with a green band and the second piked on the box.

HELLen

Posted in helen on October 6, 2013 by coughingsparks

Saturday was Rx’d Helen for the first time, or as Rx’d as I ever get in a running WoD, 3 RFT:

-400m run (500m row)
-21 KB swings (24kg/16kg)
-12 pull-ups

I got 15:20. I couldn’t string the kipping AT ALL. I just couldn’t get the timing right and was doing most of them one at a time. Oh well, at least I did it.

What went well: Rx’d (sorta) benchmark.

What needs improvement: As usual, kipping pull-ups.

DL/Helen/Burpees/C&J

Posted in burpees, cleans, dead lifts, helen, jerk on June 20, 2013 by coughingsparks

Yesterday was 1RM DL in 10 minutes, which was:

45×5
155×5
175×3
195×2
215×1
225×1
235×1
245×1
255×0(F)

That last was disappointing because I was really hoping to meet my PR, but it wasn’t met to be. Finished with Helen, which was 3 RFT:

-400m run (500m row)
-21 KB swings (24/16kg)
-12 pull-ups

14-minute time cap

This ended up being a complete cluster. I knew the pull-ups were going to get me, and they did, but I could get two at a time, which, well, as bad as my Helen ended up being (16:?? I went above the time cap, I know that much), the fact is that I could not kip at all back in March, when I started going to CFP full time. I made the mistake of switching to the green band on round two, but I regretted it, because it ended up being equally slow as the kipping pull-ups because you have to basically do them strict. I also am really resistant to going to bands because WoDs are pretty much the only chance I get to practice kipping pull-ups, even though I get slowed down by any WoD with pull-ups.

Today went better. We did seven minutes of burpees, and I got 87, which is a PR by 3. I did the first 63 unbroken too, so that was good. Then was exactly 5 minutes rest, then 10 minutes to establish a 1RM C&J, which I managed, although I regret not loading my bar and changing my shoes faster, because I didn’t pull my first set until about a minute and a half in, and I believe I could have gone heavier. Maybe. Anyway:

85×1
95×1
105×1
115×1
125×1

The last is most definitely a PR, and I’m starting to gain my confidence with both the clean and the split jerk.

Helen outside

Posted in helen with tags on March 20, 2010 by coughingsparks

Another beautiful day today and because my parents were in town, I skipped the globo again and headed to the inlet trail with my 35# KB for a little Helen, 3 rounds for time of:

-400m run
-21 KB Swings (I want to say Rx’d is 2-pood)
-12 pull-ups (I did six because I suck at life)

All told, 11:17, which is appropriate. And, and, my first sprint was 1:34, which is five seconds faster than my last 400m run.