Monday, July 27, 2015

CrossFit - "Helen"

Monday, July 27, 2015

Coach Meriah

(11AM) – 9 including me, 3 girls (Mandy, ..), 6 guys (Steve, Dan, … and me)

Warm Up

400m Run, 4 point Cossack Squat Mobility, 10-20 Perfect Kips, 10 Second Hold in Squat Therapy.  We did 3 rounds of the warm up sequence (not including the run).  For Cossack squat mobility we focused on neutral back by using 3 points of contact with a PVC pipe.  I managed around 15 kips, but they were not quite perfect.  The squat therapy was really cool.  Face the wall with toes about 8 inches away and drop into a squat.  It is very tempting to angle toes out, drop chest and/or lower arms.  We dropped and held for a couple of seconds 3 times rather than doing a single 10 second hold.  We also did some pass throughs and around the back with PVC pipes.


Front Squat:  3x3 @ Same Weight.  Work up to a heavy weight (about 80% or less). Not a max effort.

I partnered with Dan.  We did 5x45#, 5x75#, 5x95# and finally 3x125#.  I was reminded to keep my toes forward and feet a little wider than shoulder width apart.  I did the 3x3 @ 125#.


“Helen” (Sub 15min):  3 rounds for time of 400 meter run, 21 Kettlebell Swings (1.5 pood), 12 Pull-ups.  L2:  Yellow/Blue or RKBS with Green/Yellow, Jumping CTB.

The last time I did this workout was on June 1, 2015 and it took me 14:03.  I again opted for 1 pood rather than 1.5 pood and wanted to do pull-ups.  Coach Meriah drew the line in the sand at 4:00 for the first round.  If I could not manage this, I would switch to jumping CTB.  I tore through the first round in 3:28.  I did slow down on the second round getting through at 7:20 (3:52 for round 2).  I finished in 11:32 (4:12 for round 3) which is an amazing 2:30 PR!!

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