I'm back from my cruise now. It was sooo awesome! Now I can start working out again. If any of you can, go on a cruise to the Caribbean. It is amazing!

Also compare to Aug 31 (040831) and Dec 13 (041213).

Shooting for under 16:23. May be difficult after working dl's today!
Good luck all from soggy So Cal.

Was awaken half a dozen times by my two-year old daughter who was having nightmares! So today my time is a nightmarish 21:55 :~) Just happy to finish it...

I had to substitute however,
55lbs dumbell => 22kg which is about 49lbs
400m run => 12 flights of stairs, about a 3 min effort
pull up sets were all broken...

So I guess it is "my Helen"

14:45

over a minute slower. Too sore to run and too sore to swing weights. Lesson learned don't be so sore before meeting Helen.

Are the swings done one-handed or two-handed ? (I'll be doing them with dumbells)

Also how long on the jump rope, or preferably how many double unders (I like these) is an adequate sub for the 400m runs?

the swings for Helen are two handed. Did Helen on Sunday evening in just under 24 minutes. The pull ups were all broken and really slowed me up.

15:29 minutes
run 400 -> 2min jump rope

9:27.66

6 second PR.

Wanted to redeem myself (in my eyes) for my pitiful failure on the rings yesterday.

Runs around 1:30

55 pound DB swings unbroken.

Pull-ups:
12
4,5,3
4,4,4

My forearms are burning.

Helen always leaves me hot, sweaty and gasping.

12:50

Time 12:08

That is about 2:46 more than my last effort. However, my last effort I subbed 40 SDHPs for the 400m run. I am doing my best not to sub unless it is absolutely necessary. This time I ran and that makes it better for me in my eyes. It did take time for me to get to the treadmill and for the treadmill to get started. Oh well. I didn't sub.

11:31
one minute faster than 4/04..& I started CF in Jan last year

17:51, 45lb dumbbell.

Did this Saturday in 16.50, sore as blazes, rowed again today instead. All sets unbroken, just slow. Ahmik's time great.

14:14
55 Db swing
Sub 350 Jump Rope for 400 M
Grip was fryed.

~15 minutes.

Forgot stopwatch, so time is approximate based on gym wall clock.

3x
400m run
50# DB swings x 21
Pull-ups x12 (20# assist)

All sets unbroken.

Next time I meet Helen, she may take a little longer, but she will be completed as Rx'd with no assists.

13:13, no substitutions. I did not have a track, but paced off 200 meters out (and back of course). 1st Helen.

25 HSPUs - IIRC, about 7 or 8 broken sets
25 OHS/95# - two sets - 11 and 14
25 pull-ups - one set, overhand grip, kipping
25 double unders - alternating singles and doubles, counting only the doubles
25 pass throughs - forward and back = 1 rep, used my power rack pins for handles, jumping over a 45# bar set at a slightly lower level relative to the pins.
25 one-legged squats - started out w/alternating sets of 5, then 3, then singles. 25 reps for each leg.
25 muscle-ups - still can't get these consistently, mixed modes of assistance (elevated feet, small jump, etc.)

Things were going great until the muscle-ups. Even with assistance they took about 10 minutes to complete. Time was 28 minutes and change.

Ooops, posted under wrong WOD - sorry.

Warmed up with 3 rounds:
Samson, 95lb OHS (5x, 5x, third round was to failure: 12x), Situps, Supermans, ledge pullups, dips, handstands (press-ups, holds, HSPU's)

Then tackled Helen, shaving almost a minute off my time:
400m hill runs,
21x 53lb kb swings
12x ledge pullups
Time: 13:42 (all sets unbroken)

Cooled down with three cycles of the PVC-pipe O-lift drills (with broomstick).

After logging-sports practice last night I didn't think I could do a WOD. Well, I did it, even if my right arm was shaking like a sawblade all morning.

10:52 - two 26# kb for swings, false grip ring pullups

Using two hands on the 52# bell handle put too much pressure on the outside of my left hand, but one hand on a smaller handle worked pretty good. All swings higher than head level, but not overhead.

After discovering I could do ring MUs yesterday, I gave my fingers a break and created sore spots on my wrists instead. Had to break each set at 6 for a short wrist massage.

OH squats: 65,75,80,85 x2 with pause at bottom

10# right hand cb swipes: 1x60
5# left hand cb inward/outward pendulums: 1x60

Can't let Lynne leave me in the dust, so I worked on Sots presses. Finally, after much struggle, I managed the 26# and 36# bells for two reps each hand. The 44# bell wouldn't budge.

TGUs: 52x2 right hand, 44x2 left hand 36x5 each hand

looking @ http://www.westmarine.com which rope is it...trying to find the one listed in the picture

Man I hate having to post after Kelly Moore. Oh well...

14:41

.25mi on treadmill
50# DB swings (heaviest they had)
Pullups

Had the "eye of the tiger" today (anyone tired of the Rocky III theme yet? Apparently not me) I really attacked this WOD and this lasted...oh about 1 round. As I limped back to the treadmill for round 2, I was mouthing silent apologies to the Glassman's for my lack of respect. Rounds 2 & 3 were a blur. Now I feel like there's a gorilla jumping on my hamstrings.

On a serious note, hope all you west coasters are doing alright.

10:48 with 2mins of skipping instead of running. Next time I may brave the rain. This is 14mins and 12 seconds faster than April last year, which had the much faster runs.

And by 14:12 faster I really mean 12:12 faster...*ahem*

12:51
all unbroken for the first time as Rx'd
2min faster than Dec/7min faster than August.
I don't think I can go too much faster on the ex's.. the difference (between 12 and 7/8min) must be all in the runs.

cf warmup 2 sets

helen:

x3 jump rope 2 1/2 minutes
db swings 25 lb -last set 30lb
did dips instead 12 each set

20:30

HELEN 12:20
sub'd 2:00 of jump rope for the 400m run, swings and pullups unbroken.
3 x 10 windshield wipers
Recon Ron program for weighted pullups and dips level 3

Sub'd 500 m rows for runs.
Time=16:15

14:54

Subbed 500m rows for runs. Slower than in December but I felt stronger. Maybe the rowing was the difference -- I ran last time. Couldn't get a treadmill today.

16:23

No subs. Ran on Treadmill. Still tired from yesterdays pullups.

Crossfit warmup * 3 without pullups (45lb oh squats * 5; 15 situps; 10 back ext.; 5 dips; samson stretches)

15:34

ran 400s upstairs at gym (two flights... fun)
all Kettlebell swings straight through (progress!!)
pullups - multiple sets (slowed me down)

overall, I think I'm improving - but didn't post a baseline from last time - I just feel fitter (i.e., I didn't passout and vomit afterwards... just was a little woozy!)

12:59

used 30# db
pull ups were broken but not assisted!!

Someday soon they will not be broken

16:30

400m runs (treadmill)
21 x 50# db swing (broken sets 14/7,12/9,11/10)
12 x pullups (last set broken 6/6)

Ended up having a hardcore 3hr MMA session, not up to the level where I can follw this by a WOD yet. Well done today though everyone, some very impressive times posted.

Warm up 5x2 min rds. skipping
20 pushups
walking lunges
Session
400m running,(subbed concept2)
55lb dumbbell swing
12 pullups
time
20:30
My times on the 400m row are right around the 1:30 mark, give or take. The swings are easy at my weight. My sticking point is the pull-ups. When my pull-up ability increases, my times will drop drastically.
Steveo

first time with Helen... but it wasn't a true Helen.

subbed runs for biking, 55lb for 35lb, pullups were in 4 sets of 3.

Time: 14 minutes

13:00 as rx'd

13:55, 55# DB swings unbroken, pull-ups very broken as usual, 2:05 better than 12/13/04

18:04

Felt good. Watching the video of Gregg A. do Helen in 7:40 inspired me. Awesome!

7:38

9:18.56

Holy cow Josh! Awesome time. I'm trying to chase down you and Greg...looks like I've got a ways to go.

This was #3 on the day...lower body lifting session early, and about 3 miles worth of sprints at the track mid-morning.

13:49

Sprained a toe pretty badly at BJJ practice yesterday so I subbed 400m rows for runs. Swings done with 24,5 kg dbs.

A BEAUTIFUL day here in So.Cal., our first sight of the sun in a week! Perfect for Helen - if not for the 16inch deep water surrounding our Company gym. Postponing Helen 'till the moat disappears and I can run more than 20m (hopefully tomorrow), did the Sat. DL WOD that I missed.

Treadmill @ 4 degrees for the runs. 65# dumbbell for the swings. Mix of over and under grip deadhangs for the pull-ups. Broken sets on pull-ups. Time was 10:46.

My first date with Helen.
Helen, Helen, watermelon,
We sure are buyin' what you're sellin'.

9:57

3 rounds
Rowed 400M
21 55 lb DB swings
12 pu's

Skills work afterwards - pistols and HSPU's.

JK

15:10

-45 lbs with dumbell instead of 55 lbs
-12, 6-6, 6-4-2 on pullups

great workout by the way.

14:22

Treadmill, 55# db, no breaks on p/u
Overall good workout.

oops, forgot the 2nd verse.

Shake your kettlebells, kip your fanny.
Thirteen pullups? That's too many!

JK

Now back down to earth for mere mortals
23:03, 4 min improvement from 13 Dec 04
brocken kettlebell sets and PU assisted

good workout overall

15:48, but with assisted pullups after yesterday's WDO. It's funny that I can swing the 55 overhead but I have no steam for the pullups. Ran a few miles this AM at an easy pace because it was such a nice day outside (sorry SoCal).

21:59 - KB's w/ 40# DB, PU's w/ 90# counterweight (BW 210).

15:30

55# dumbell swings were hard work, all sets broken in two. First time letting Helen stomp all over me, and quite enjoyed her attentions.

No WOD again, just not into these past few days, too much running and climbing--- can you really ever have toooooo much running or climbing though???

Sean P.

Damn. Almost a minute slower than last time. So much for catching Matt G. today. Just felt really winded.

Ring pullups. Upped the weight to 56# from 53# previously. Ring pullups. 'Treadmill of death' for runs (so named due to the highly-terrifying slide/instability it has developed).

10:50 (up from 9:56).

Did I say Damn?

-D.

15:14

did the runs on the "dreadmill" (1.5 incline) and the swings w/ a 55# DB. i think my time wouldve been about a minute less had they not decided to rearrange all the machines as i was doing Helen...on my third run, after waiting for the thing to get going, i was about half way through when the gym lady pulled the plug on another machine and popped the fuse on my treadmill. had to start it up again as time ticked by. although im a little upset about the added time, i wont lie that i enjoyed the rest as it was happening. i think i might ask if i can borrow a DB next time so i can get 'er done at the track.

12:20. This is only about 10 seconds better than my previous Helen. Used 1 pood KB all else as rx'd.

Subbed 40 45lb row/high pulls for the 400m run. Finished in 14:21

23:45
Some of the times are crazy! I've gotta keep working on it!
400 m good
unbroken DB swings
PU unbroken first and third, broken middle set.
A good one...

Damn Dan, I can see I'm going to have to drop the other 2 workouts on Helen days just to stay in front of you. ;)

One day I'm going to have to rest up and arrange everything at the track (no time between stations) to see what I can crank out on this...

13:34

oh yeah, forgot to mention how sore i was this morning and during today's wod because of yesterday's wod. man, was that one a killer. i woke up this morning and was like, "uuuuggghhh"...good stuff

Got the Ironmind adjustable kettlebells this week. Used them on Helen today. Third swing they flipped up..... and over...... and landed on the back of my head. No blood due hard head developed from to years of sparring. How ever spent several precious seconds covering and swinging at imaginary opponets. Decided to keep swings head high. Time 10:50.

Forgot to add Connor used a 20# kettlebell and had to run barefoot. Runs were 480 M. Time 10:10

14:28.

Only three weeks in, and I'm already starting to realize that when I think, 'this one doesn't look too hard,' I'm about to be in serious trouble.

I'm down a coupla WODs due to a ski/ice climbing trip. Started today with Saturday's:

Deadlift 7X10
3 sets of 135
2 sets of 155 (form really deteriorated)
2 sets of 135 Could have gone much heavier, but didn't want to compromise my back. Hafto practice.

Worked on OHS with a jumprope to stretch.

Helen
.25 mile run
55 lb. db (11,10/11,10/11,10)
pu (6,6/6,6/6,6)

shaking now

Love,
Mike Donnelly

woops!

Helen in 17:55.6

Love,
Mike Donnelly

13:09
.25 treadmill run
30# DB swings
pullups got 3-4 real ones each set and did the rest jumping to keep the workout moving

finished with a "density set" of pull ups 3/min for 8 mins

16:10

I could have gone faster, but there were huge crowds at the gym today, and I just didn't feel like bowling into someone as I half-ran half-stumbled my way from station to station. Also had to share my pull-up bar, so that took off about a minute. Pulls were broken, but only slightly.

21:58

Clocked in at 2 mins slower than 13 Dec.

15:24

12:50
Sub'd C2 rows for run, used 40#db for swings.

Better than time on 12/13 of 13:44.

Leanne did same workout, but did not time it.

14:30, the 400s were really 460m due to track length - I checked my last comparable time and I had previously gotten 11:45, but this was on a treadmill, which definitely makes the running easier. All of my time was spent running - the swings and pullups were all unbroken, except the last pullup set was a quick 6/4/2. So next time, I need to run faster.

plus there was a 30 sec jog/walk beteen the track and the pullup bar/dumbbell

My name is Gannon, I am 12 years old and I did my first WOD today.

I started by swinging my baseball bat about 150 times.

Had to share the tread mill and chin up bar with my Dad.

We did the work out in 18 min.

I did 3 rounds of:
400 meter run: avg 2:30
21 swings with 10# dumbbell
12 pull-ups (assisted)

I am Gannon's Dad, just wanted to say how proud I am of him. I didn't even have to give him much assistance on the pull-ups. He is a great kid.

Nice job Gannon! Keep at it...

15:07

with 500m rows (C2!)
25# dumbbell
Jump assisted pullups

(last time I did helen with ring rows, I think and 20# db)

Way to go Gannon!

I do the workouts with my sons as well. I am 43, Joe is 18 and Chris is 15.

John: 19:30, performed as perscribed, my runs were so slow, asthma was acting up.
Joe: 16:09, subbed pull-downs with 170 lb for pull-ups due to crowded gym.
Chris: rest day

Wow, done as RXed in 29:38.

Did mile and a half on treadmill at work tonight. 15:30
Working nights, children all day, catching up with me. One more night after this.

Helen 27:32

55# DB swing (11.10, 7.7.7, 7.7.7)
Pullups (8.4, 6.6, 9.3)
next time I'll run faster and rest less btw sets.
and grunt louder.

B Glass 11:20
3 sets of
Subbed 400m for Rowing 1:15
55# Kettlestack 21 (all reps in row)
12 Pull-Ups (lots of Kip and no Control on Negative) Broken Sets

Jsh Glass 4:00
3 Sets of
Run 50 yds
10# KB Swings 10 reps
3 Pull-Ups (assisted)

Bn Glass 4:47
3 Sets Of
Run 60 yds
10# KB Swings 12 reps
4 Pull-Ups (assisted)

Jn Glass 7:35
3 Sets Of
Row 30 Seconds
30# Kettlestack Swings 10 reps
4 Pull-Ups (assisted)

8:42 (PR by :54)

400s on treadmill (Whoever posted the idea of leaving the treadmill running while doing the other excercises is a genius. The treadmill certainly doesn't allow for slacking off the pace.)
55# db swings unbroken
Pull-ups unbroken until last set, and then just due to fried grip

12:30 (PR!!!)(accidentaly reset clock after first two exercises, thus adding 3 min to 9:30)
1st & 3rd rounds subbed 2min elliptical for run; 2nd round -90 sec jump rope
35# swing - unbroken
jumping chin-ups/pull-ups/chin-ups

13:27 at Gold's going up and down stairs. Should be able to cut 1min off this quarter on the running, and 1min for up/dwn stairs at golds. whoohoo!

14:01 with 40 lbs. db swings.
That's 4:45 faster than on 04.12.13!
-Brandt

9:34

10:48 -20 sec off last time

22:48 as rx'ed vs 23:18 on 12/13/04. 15 minute warmup on ellyptical.

Did only 2 rounds---grappled for 20 minutes prior to this & my bags were smoked!
Go Army - Beat Navy!

Ugh!
1 rd in 7:14
2 min or JR sub for 400M
DB swing done with 30lb Db.
pullups broken 1-1-next 10 jump up.

Oh forgot to say ...
I've just subscribed to the crossfit journal.
Looking for all the help I can get.

20:15

I need to get a kettlebell. It feels strange using the dumbell. Anyone in the Bay Area know where I can buy kettlebells? I'd rather not pay the shipping but will if I have too.

Sorry, have to say it; Jeff M. HAHAHAHAHAHAHA!
There, I feel better. Just the line about swinging at imaginary targets was hilarious!
Nice time on Helen, even though you were in a stupor!
As for me, went to a gym CROWDED with resolutionaries (you know, they'll be here for about 30 days, then back to the couch) so I resigned myself to a slow Helen due to long waits for a treadmill. Instead, God smiled upon me (or he just wanted me to meet his messinger, Pukie) and was able to get on a treadmill, then the C2, then another treadmill in the rounds.
Final result:
14:15!!!!!!!!!
This is a 2 minute improvement over my last Helen! Feel like I'm entering the circle of the studs, but not completely. I saw Josh Everett's time and remember that Greg A. smoked this one in about 7 minutes.
My time will opnly improve as my pull ups improve as the swings are unbroken and easy and my running is pretty decent. Still, I'm shooting for 14 flat or under next time!
BTW, spotted for a guy yesterday squatting 405 (he called a light day for him) for 15 reps. He saw me doing OHS's and was impressed and complimented my fortitude. Said he was going out for the L.A. Avengers arena football team. Good luck to him, super nice guy and knows his fitness!

14:27

400m row
20# db swings
assisted pu's

Woohoo! Ron! You are smokin!

(After my first round of 25# swings, the personal trainer at the gym asked me if the school had a kettlebell. I didn't know Jeff had gotten the adjustable one. I believe there will be a lot of competition for that puppy - when Jeff isn't using it, that is.)

Great to see the family affairs being posted. Congrats to all of you who are introducing your kids to CrossFit.

12'25"
damn treadmills!!

11:16 gents, This is for sure a blowout PR for me. I must sense this Saturday's crossfit clinic sneaking up on me! I about collapsed at the end. Everything done unbroken besides a 10 second Pukie break at a 200m split.
Body weight=248lbs
I love this stuff!!!!!!!!!!!
P.S. Josh is an animal at 7:38

Still extremely sore from Mondays WOD...and more timed PUs tomorrow? Grease that wheel.

27:45

Substituted first 400m with 2 min. StairMaster, Level 15, do to overcrowded gym.

The extra 10lbs I've gained have really ruined my PUs. I'm looking forward to improving my PUs over the next several weeks!

17:31
swings with 24kg DB

WG

Try setting the treadmill up on manual for a 45 minute workout at your desired speed and incline. It should keep going while you get off to do the other exercises, saving you valuable seconds when you get back on. This is not my original idea, but I have forgotten who originally posted it. I tried it for the first time today and it was great!

Cheers!
Eric 2

Did grease the groove with pullups through out the day did 12 or 13 sets of 3

WOD:
subed 2min jumprope and ring rows used 1.5 pood kb and all sets unbroken
time: 10:22

Crossfit Warmup - pullups
20 min on the eliptical level 14

16:13
Pullups were done with 35lb plate
Broken sets 8/4, 6/4/2, 5/4/3
Transition between pullups and run were supplemented by accident with stair runs since the treadmills were upstairs.

10 x 25 pushups/situps
4 x 10 glute ham situps

24:12
(Didn't make the 10 min, sorry DN ;) )
Swings were with 20kg DB, sets were broken in half to change grip
Pullups were all broken, I usually can do sets of 12 chin no problem, but throw them into a WOD and ..well ... they suck

14:08

Last "Helen" was 041213 in 14:34 with 35# DB subbed for KB.
Achieved goal of same time or better with 1.5 pood KB swings unbroken. Pull-ups broken, unassisted.

24:41 as Rx'd. That's actually about 2 minutes slower than the last time I did this. I need to get back in training, clearly.

12.03
Sub'd 2 min skipping for the run as its too wild out there, the beams in my gym were creaking from the high winds ( and the pull ups ).

15:58

Performed 400 meter runs on treadmill.

helen
row 400m
21 55lb db swing
pullups 12
time=11:38

11:51

I had to sub 2:00 minutes of jump rope for the runs, but still did this one almost 4 minutes faster than 041213 time. Things are really improving.

-Philip

3 rounds of:
150 skips
Alternating 1 hand dumbbell swing, 40 lbs, 21 reps
12 Pull-ups (3,3,3,3 3,3,3,3 3,3,2,2,2)

Time= 11:34 –PR! (of almost 1 minute)

I won't improve at this workout till my pull-up numbers come up. The skips and swings are continuous already.

20 minutes; 4 more than last time.

My hammies still hurt from the deadlift workout.

10:41

- 18 kg dumbbell swing subbed for KB swing
- pullups 12 / 6,4,2 / 4,4,3,1
- run length estimated down the road and back

14:04. A 21 second improvement. I upped the dbs to 25# vs. 20# last time. Pull-ups assisted at 52#. I really need to start working negatives, holds and 'jump ups' because I am not progressing with my pull-ups. I did not do that today because I wanted a comparable Helen. Ran a few miles afterwards to bring total cardio time to 30 mins. I still have a bit of a cardio addiction. Later today I have yoga practice.

16:12

my 1st helen. last set of pullups were "jump ups" but I'm improving alot. 1st round all sets were unbroken, which I think is a 1st for me!

Time 20:55

Really, really wanted to beat 20 minutes. Used 40lbs db. I'm noticing a definate decrease in my pull-ups after my month off. Gotta keep greasing the groove I guess...

15:02

My last Helen was 16:42, so a big improvement. Pullups still unassisted and broken.

Jay

14:50
dumbell swings
all pullup sets broken

15 min

- Treadmill: 0.25 mi ints at 7 mph and 3%
- DB Swings: 40 lbs - made the mistake of going too heavy last time and gassing early and being unable to recover. Good form this time! Up the weight next time.
- Pull-ups: Brokesn sets: 10/3, 8/6, 8/5

About 26 min (forgot to stop stopwatch)

Subbed 1.5 mins "knees high" skipping for 400m
Used a sandbag weighing 16kg (35lbs) for swings

Found this very tough. Recovery time was what slowed me down most of all: the skipping left me so out of breath that swings were almost too much to contemplate, the swings left me completely fried, and PU are not my strongest suit so doing them after swings was a nightmare!

Ah well, at least I know where the improvement will come from. Next time this one comes around, my aim is to take a good ten minutes off that time!

Peter Galloway

28 minutes

Running was ok at around 2 min per round.
DB swing with 20 kg no breaks
Pull-ups killed me. First set broken. finished the last two sets with lat-pulldown.

Still need a lot of work :-)

11:15
Weights and pullup bar on bottom level. Treadmill up 2 floors. So I did 2 minutes of rope jumping instead of runs.

11:37
I also started doing recon ron on weighted bar pull-ups and weighted ring dips 35# also level three like phil

11:48

Subbed 2 minutes of -fast as I could go- jump rope. Although it still didn't feel like a 400m sprint. Swings were with a 45 lb db. P/us on rings most were 'L' pull ups, or knees to chest pull ups because of short overhead clearance (no kipping obviously).

16:26

3:19 improvement from 12/13/04 !

What happened ?
Faster runs, unbroken DB swings, and increased threshold of distress all seemed to play into it.
Thanks Crossfit.

“Helen”
Three rounds for time:
Run 400 meters
50# dumbell (heaviest we have) X 21 swings (no breaks)
12 Pull-ups (7,5/5,3,2,2/3,3,2,2,2)
TOTAL TIME=12:53 (new PR by 33sec!)

12:04 (treadmill, 55#db)
Asthma hit at the end of the 1st round and slowed me somewhat.

First time doing a crossfit WOD, but longtime fan.
11:50
last set of pull-ups broken 8,4
almost puked, and started feeling like I had asthma at the end. Were you supposed to rest between rounds?

12:48
Almost exact same time as August.

18:25

Used 50# db for the swings.
pullups were 12 / 6,6 / 6,4,2.

Just in case you read the posts again,
Thanks Laura!

Nick C.,
Some rest, some don't. Your time reflects no rest. That's cool!

helen - 3 rounds:
run 400m
db swings @ 50# (25,21,21)
pullups (12,12,12)

time = 9:52
no sets broken. a new PR, approx 6 sec better than last time.

Lousy new year: 14:50, no improvement.

Actually, it *has* been a lousy start . . . 14 days into the year and this is only my 4th WOD . . . this "working for a living" stuff seems to be a problem.

/* complain mode OFF */

15:01

Last set of DB swings broken

Great to be back!

Murph

Took a rest day yesterday; feeling sick. Did this today anyway.

2 runs of 10 & 9.5 mph on treadmill, no incline
3rd "run" was a bike at "level 10" for 1:45 at about 105 rpm (treadmills all occupied, blah)

swings with 55lb DB, broken at 11 to switch grip

pullups--all sets broken

about 14:30

pushed pretty hard for me; 10 min seems an awfully long way off! Still, definitely faster than last time.

10'10"

23:04

.25mi run on treadmill
50# db swing
Assisted (-70#) pullups

14:30

10:55

55# DB Swings unbroken
PU - 6/6, 6/6, 7/5

26secs faster than last time, much faster than the time before that. Next step has to be unbroken sets of pullups; a weakness that I've left alone for far too long...

14:52

subbed 500m rows for runs about 2:00
21 55lb DB Swings all unbroken
12 pullups 5,4,3/5,4,3/3,3,3,3 pathetic!

pullups always hurt me, but this is ridiculous

Good news: more pullups tomorrow

been sick with chest infection for a week so this is first one back. held my own with helen,

got her in 11.30

last time 11.26, no more bacteria and i'll get her down!

13:03
Runs on 2% t-mill; 55#kb. Significant improvement; first time under 14 and a PR by better than a minute. Woo-hoo!

Warmed up with OHS: 5x45/55/75/67;
Sots 30x3/3, 35x3/3, 40x1/1.
Off to do some TGU...

Did this one a few days late - have a cold that limited pull ups
14:14
all pus with p band

Had to make subs...as usual

3 rounds of:

2 minutes JR (high knees)
21 1pd KB swings
12 1 Arm towel rows, right and left

took me a little under 12 minutes