The wonders of a belt
Back Squat
100kg x 3, 110kg x 3, 127kg x 3, 140kg x 5 x 5
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Siwngs @ 24kg/16kg
12 Pull Ups
Time – 11:08
Weighted Pull-ups
2-2-2-2-2-2-2-2-2-2 @32kg
Today is truly what I would call a hardcore squat workout. No missed reps; just putting in the effort, focus and superior technique into play. I decided not to go raw this time and put on a belt. I thought it was just an accessory to be honest. But I believe it got me all the 25 reps at 140KG. No mean feat for me definitely.
It wasn’t surprising really; I just didn’t feel the drive in my legs during Helen and a PR was definitely not in the cards. There was no lift, no engine and coupled that with tired arms from last week’s toes to bar and pull-ups. I’ll attack this again next time.
WOD072511
Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare with 072410
Score – 405kg Goal in 3 months – 460 kg
Linear progression hasn’t done much for me the past couple of months. So I’ll give Wendler’s 5 3 1 a go for the next 3 month, leading up to the Pushmore meet. We’ll see what comes out of this.
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg
12 Pull Ups
Time – 9:33
Compare with 031511
Finally, a sub-10 for this bitch!
Weighted Dip
3-3-3-2-2-2-1-1-1 reps
24kg, 28, 32, 36, 40, 44, 46, 48.5, 50.5 (f)
Random wod with SKT because he saw this on main site. Great stuff!
WOD031511
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg
12 Pull ups
Time – 10:49 (3 rounds) 20:20 (5 rounds)
3 rounds of max rep weighted pull-ups @25lbs
7, 7, 6
Still very slow on the runs. Gotta work on those sprint intervals.
WOD111410
Helen Pyramid (done with Soon)
For time:
Run 1200 meters
63 KB Swings @24kg
36 Pull-ups
Run 800 meters
42 KB Swings @24kg
24 Pull-ups
Run 400 meters
21 KB Swings @24kg
12 Pull-ups
Time – 29:03
WOD072010
For time:
Run 1200 meters
63 DB Swings @55lbs
36 Pull-ups
Run 800 meters
42 DB Swings @55lbs
24 Pull-ups
Run 400 meters
21 DB Swings @55lbs
12 Pull-ups
Time – 31:52
Rest 5 mins
Max Jerk – 155lbs
WOD061810
“Helen”
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time – 12:05
Went for better form with the swings. Arms beside the ears. Hence a slightly slower time. Satisfied.
Compare with 100609
WOD100609
“Helen”
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time – 11:42
Compare with 061909
WOD061909
Swim
10 rounds of:
1 min on 1 min off.
500 metres distance.
+3 hours later
“Helen”
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
12:05
Compare with 021809
WOD030309
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time – 9:59 (PR!!)
Compare with 021809
Yes, ladies and gentlemen. It was a 5 minute improvement. I can’t explain it. Well, I can actually. The last time I was actually wasting time waiting for my treadmill and pull-up bar. This time, the stations were free and I actually stopped the time for the transition. (they are located quite a distance apart) Perhaps not a true reflection of what it could be. But I’ll take it. Thanks to the unbroken dumbbell swings. Still had to break the pull-ups but then again, I’ve been doing it everyday.
I’m happy. To be belong to the sub-10 club for Helen.
WOD021809
‘Helen’
Three rounds for time:
Run 400 meters
21 dumbbell swing @ 55 lbs
12 Pull-ups
Time – 15:04
Have to run around the gym to find an available treadmill. Should be faster next time with a seamless transition.
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