2/04/2010

''Waterborne Helen'' (02.04.2010)

Warm-up Drills (02.04.2010)
Run 800m
15 x Goodmornings (45lbs)
15 x Back Squats (45lbs)
15 x Push Press (45lbs)
15 x Bent Over Rows (45lbs)
Hip Mobility Complex

Notes: The barbell is in a low back squat position across the shoulders for goodmornings. Bent over rows are executed with an underhand grip on the barbell, torso parallel to the deck.

''Waterborne Helen'' (02.04.2010)
Complete 3 Rounds for time of
21 x KB Swings (24/16kg)
12 x Chest-2-Bar Pull-ups
500m Row

Post times to comments.

Skill Development (02.04.2010)
3 Rounds at your own pace of
Handstand Push-ups x 5
Handstand Hold x :20
GHD Sit-ups x 25

Notes: Scale as needed in order to ensure complete, full range of motion handstand push-ups.

CrossFit Endurance WOD (02.04.2010)
5 x Big Interval Repeats

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments.

9 comments:

Anonymous said...

Waterborne Helen
12:38 rx'd

Dang!

Anonymous said...

JoeF
Waterborne Helen-10:32(push-ups&30lb.kb swing)

Anonymous said...

11:48 rx'd (1/2 chest to bar)

Indy

12:20 rx'd (chest to bar)

Khan

Anonymous said...

12:52 Rx'd (about 1/2 C2B 24kg)

Mark

Anonymous said...

11:48 w/72 lb kettlebell

Jim

Anonymous said...

"Undescended Testicle Hill Repeats"
Trail packed snow 'yaktraxable'
North Mt. Uncanoonuc 1324' via undescendedtesticle vertical climb 730'x3
South Mt. Uncanoonuc 1321' via summit-Cog railway verticalclimb 700'x3
14-16 miles ??- got lost in the woods
laura

sdaghir@gmail.com said...

Hahahahaa I'm verifying that ''Undescended Testicle'' is in fact a trail that Laura is training on for her Vermont 100. We all know she's bat sh!t crazy, but we are hardly exemplars of normies in society ourselves.

The Don said...

water borne helen

20:43 rx'd

real good workout, i like the rowing replacement instead of running.

Andrew said...

12:14-53lbs