10th November, 2012

@CrossfitGS

Floor Press x3:
- 20kg, 30kg, 40kg, 50kg, 55kg (assist on 3rd), 55Kg

Then:
”Burpees Helen”
- 12 Burpees
- 21 KB Swings (16Kg)
- 15 Pull Ups (small blue band)

Time: 12:20
I could remember that Helen has 12 pull ups; so did that for rounds 1 and 2. Realised on last round that it was written 15 on board. Ooops

Performance didn’t feel great tonight. Felt it in the warmup. Been suffering with something - haven’t eaten much and feel lousy in morning, so had cancelled Monday and joined this eve instead. Set mind to more food and sleep.

23rd April, 2012

@Crossfit

Warmup: 400m run; inch worm (with pressups); stripper stretch; bear crawl; lizard crawl; 3 x 10 Wall Squats, Sit Ups; Press Ups, 5 Pull Ups

Then:
HELEN. 3 Rounds for time:
- Run 400m
- 21 KB Swings (16Kg)
- 12 Pull Ups (Strict due to hand cut)

Time: 15:50
Compare to 5th March, 2012. Was 9 seconds faster than previous.
Strict pull ups, so better – KBs swings ok this time. Running was slow.

Then (time left for something else):
Find a max on weighted Ring Dips x3:
- none; 3kg; 5kg; 7kg; 10kg (PB); 13kg (F2)

5th March, 2012

@Crossfit

Warmup: Skipping; Ankle mobility; 3 x 10 Wall Squats, KB Swings; Push Press (bar); Knees-2-Elbows (strict)

Then:
HELEN. 3 Rounds for time:
- Run 400m
- 21 KB Swings (16Kg)
- 12 Pull Ups

Time: 15:59
Compare to 12th September, 2011. Was 44 seconds slower than previous.
Really struggled. Warmup was ok, but felt out of energy after it. Difficulty with KB Swings.

5th September, 2011

@Crossfit

Warmup:
- 400m light run.
- Lunge walk, reverse lunge walk, inch worm, spiderman lunge, broad jump burpees length of gym.

Then:
- Sprint training: development of power/speed running with bands.

Then:
Crossfit “Helen”. 3 Rounds of:
- 400m run.
- 21 Kettlebell swings (16kg).
- 12 Pull ups.

Time: 15.15