3/30/2012 - Helen

CrossFit 321 this morning.

Bench Press 5 @ 40% – 5 @ 50% – 5 @ 60%

Ring dips 10-10-10 (weighted if possible)

MetCon
“Helen”
3 rounds for time of.
Run 400 meters
21 Kettle Bell Swings 53/35
12 Pull-ups


For bench press - 120,150,180
Ring Dips were done BW only for the first 2 rounds, and then the last one was done with a 10# vest.

First time Helen. I knew it was going to be tough, because it's very similar to Claudia, which wrecked me for a week. I finished 3rd in the class today with 10:55. Gotta drop like 3 minutes to catch up with the average CrossFit competitors this year!

3/23/2012

So 10 days since Claudia. However, I did spend 5 of those days at 5000+ feet; mostly between 9000-12000 feet. I took a ski trip to Colorado, 2 days in Denver, with the rest in the mountains. I got to do some hiking and a lot of skiing, so I have not been slacking. I'll call it Low Oxygen training, since I was staying just around the corner from CrossFit Low Oxygen.

The WOD for 3/23/2012 at CrossFit 321 was:

MetCon
5 rounds for time of
400 meter Run
5 Barbell Split Jerks 135/95
10 Ring Dips
15 push-ups

I was a little late, so I had to skip the strength workout. I finished in 22:32.
This was a workout. To illustrate just how much of a workout: on my APFT, I can do 90-100 push-ups in a minute, consistently. By the last round of 15 push-ups on this workout, I was doing sets of 3. Ring dips are killer, and especially after you have done Jerks with 135#, which fries your arms during the lockout (and push). I am writing this 5 days later, and my triceps still hurt!