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Posts Tagged ‘Helen

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Basically…
Run 400m (treadmill @ 15, 2.5 incline)
21 DB swings @ 20kg
12 Clapping push-ups

Time:

0:12:00

Notes:
Started the first round running. Rounds two and three meant waiting for the ‘mill to come up to speed, but by the third round the run was plenty hard. Swings were lighter than Rx’d but less ergonomic. Push-ups are easier than pull-ups, but broke down in the third round – but that was kinda the plan. Intensity was decent.

I’m almost 100% … but not quite. I won’t add the CFE layer until I’m back to feeling snappy. Really good sleep lately.

Food

  • 1 cup of oats (porridge), cinnamon, almonds, apple + WPI [4/5/4]
  • Coffee (long mac)
  • Almonds [0/0/4]
  • Chicken and salad wrap (PWO) [4/4/2]
  • Apple, a few grapes [0/3/0]
  • Chicken kiev, veggies, olive oil, tahini [4/3/4]
  • Chocolate easter bunny, remaining dark chocolate bilby [0/lots/3]
  • Chai tea
  • Handful of grapes
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Thursday 080821
“Helen”
 
Three rounds for time:
Run 400 meters
21 24kg KB Swings
12 Pull-ups
x 3 rounds

Exercise Sets/Reps/Dist Weight/Time
Run 400 m 0 kg
KB Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg
    4:29
 
KB Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg
    4:52
 
KB Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg
    5:14
 
Time:

0:14:37

 

So…
I paced out the 400 warmed up and right as I started the run it began raining. Pull-ups were done on the box-section kid’s play equipment at the local primary school which was ok til it got wet, then it was a lot of slipping. Swings were ok but broken at the 12th in the last round (just a lack of mental toughness there). Lots and lots of slipping on the pull-ups, and a bunch of fatigue in the middle which was a little strange. Running, as always is an ‘opportunity for improvement’. ;) Good fun to be out again.

Food

  • Oats w nuts, protein, blueberries [4]
  • Tea
  • [  no lunch  ]
  • Coffee
  • Sardines, nuts, small slice of cake [2]
  • Kangaroo w steamed greens and a glass of red wine
  • Cheese, a few dried apricots, coffee
  • Tea

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Up early and down to Clifton Hill for Helen:
Run 400m
21 Swings at 24kg
21 Pull-ups
Three rounds.

Exercise Sets/Reps/Dist Weight/Time
Run 400 m 0 kg
Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg
 
Run 400 m 0 kg
Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg
 
Run 400 m 0 kg
Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg
Time:

0:13:??

 

So…
Good ol’ Helen. Nowhere near by PB but I had a lot of trouble with the pull-ups. We used barbels hung from chains so they both swing and rotate. The swinging wasn’t too much of an issue, but the rotation killed me and I lost my grip quite a few times. That said, it was still a bunch of fun. Really good to meet all the crew and running on a for-real rubberised track was great! No more uphill footpath into the swings!

I can’t say I’m keen for another 4:50am get-up, but it was a good way to kick the day off.

Food

  • Oats w protein, nuts, apple
  • Coffee

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Helen
Run 400m
21 KB swings @ 24kg
(sub 25kg DB swings)
12 Pull-ups
Three rounds

Exercise Sets/Reps/Dist Weight/Time
Run 3 x 400 m 0 kg
DB Swings 21 reps 25 kg
Pull-ups 12 reps 0 kg
Time:

0:11:10?

 

Well…
I’m sure there’s some kind of saying about stopwatches never lying but mine has been being guilty of being vague lately. The minute hand starts at -1 and stops between markings.

If my defining rod method of hand-inaccuracy compensation is right, then my time for this is 12 or 13 minutes something. A hell of a lot better than my initial 21-something but much slower than my 1-pood record of 11:21. That was 11:21 with broken pull-ups and at least one broken swing set. I can’t figure how today’s effort (kipping all the way through, strong swings, very little pausing) could have been slower. I’m calling 11:10 and using a digital watch for the next one.

There is room for improvement. I lost around :20 messing up my set-up kip in the third round, and my running definitely needs speed work. I really like Helen.

Food

  • Oats w/pear, protein, nuts [4]
  • Tea
  • Chicken, veggies, peach, apple, nuts [4]
  • Lamb chops, steamed veggies, two v.small baby potatoes [4]
  • Tea
  • Cottage cheese, pear, nuts [2]

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Basically…
It’s Helen, but with a 16 kg KB. One arm wings for the first two rounds, two hands on the last to make up for the lighter weight. That should average out about right?

Three rounds:

Exercise Sets/Reps/Dist Weight/Time
Run 400 m
KB Swing 21 reps 16 kg (Rx: 24kg)
Pull-up 12 reps 0 kg
Time:

0:11:29

 

So…
Hard and fast, but significantly better than my old Helen PB. The last run was hard and pull-ups were definitely the breaker, but I was being very gentle on the kip because our pull-up bar is threatening to pull our garage wall down.

Food

  • Muesli w/blueberries + protein
  • 1 peach, 3 cashews, 1 spoon cottage cheese
  • tuna, cheese, nuts, raw broccoli w/olive oil
  • 1 apple, 1 macadamia, 1 hard boiled egg (white only)
  • Scrambled ginger and paprika tofu w/veggies
  • 1/4 cantaloupe w/nuts and cottage cheese

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Basically…

Exercise Sets/Reps/Dist Weight/Time
Run 400 m 0 kg
Swings 21 reps 20 kg (Rx 24)
Pull-ups 12 reps 0 kg
Time:

0:20:23

 

So…
First Helen with real (kipping) pull-ups, which is pretty cool. First set was great: unbroken swings, pull-ups in lots of six. Second set breathing started to make things tricky on the swings, but all in all I was able to keep the intensity fairly high.

I really expected the time to be quicker though. It felt quicker. But then, I did stop a couple of times to spot Fee on technique and my running was probably pretty sluggish.

Food

  • Muesli w/fruit
  • Coffee
  • Carrot
  • Green apple
  • Nuts + seeds
  • Tofu, rice & veggie patties
  • Coffee
  • Chicken Caesar salad

 

Fee did:

Exercise Sets/Reps/Dist Weight/Time
Skip 1 min
Turkish Get-up 1 reps es 2.5 kg
Skip 1 min
DB Press (1 arm) 5 reps es 5 kg
Skip 1 min
1-arm Overhead Lunge 5 steps es 5 kg

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Basically…

Exercise Sets/Reps/Dist Weight/Time
Run 400m
Swings 21 reps 22.5 kg
Pull-ups 12 reps 0 kg
Time:

0:00:00

 

So…
It felt like a good first run though Helen. Kipped the first four pull ups, got the next three semi-strict. Jumpers for the rest, although I tried to keep it slow.

Big DB swings felt surprisingly ok.

Food

  • Muesli w/honey and yoghurt
  • Green apple
  • Coffee
  • Banana, mandarin, sardines
  • Spaghetti bolognaise
  • Nuts + seeds
  • Stir fry lamb and veggies w/udon noodles

September 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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