Monday 100927

Ricky Frausto Filed Under: Labels: Helen

WOD
"Helen"

3 rounds for time of:
400 meter run
21 Kettle Bell Swings, 1.5 pood/1 pood
12 Pull ups

Post time to comments/LogWod.



















Cory Caniglia working on some heavy swings.

7 Responses to "Monday 100927"

1. paul Says: http://crossfitomaha.blogspot.com/2010/09/monday-100927.html?showComment=1285589826355#c1581431138908271938'> September 27, 2010 at 7:17 AM
2. 10:23 rx'ed. This felt good, though my arms and shoulders were completely on fire afterward. Partly because FGB softened them up.
   
   I forgot how much a metcon like this can make demands on strength, even as compared with lifting heavy.
   
   Great job, 6am! lots of hard work on this bitch of a wod.
3. BC Says: http://crossfitomaha.blogspot.com/2010/09/monday-100927.html?showComment=1285589855577#c8957681983332546996'> September 27, 2010 at 7:17 AM
4. 12:01 rx'd, which matches my pr from August of last year...dammit!!! 1 freakin' second is all I needed! On the bright side this is :44 faster than my last Helen time from back in May, so at least there's that. Nice job morning monsters.
5. Nick.M Says: http://crossfitomaha.blogspot.com/2010/09/monday-100927.html?showComment=1285613765750#c600236640393675566'> September 27, 2010 at 1:56 PM
6. scaled down to 400/15/9 due to still not being in amazing shape. completed in 13:20 and only had to break up pull ups into smaller sets.
7. ZachR Says: http://crossfitomaha.blogspot.com/2010/09/monday-100927.html?showComment=1285630173848#c681367208078011844'> September 27, 2010 at 6:29 PM
8. 9:46 rx'd
   
   My runs were pretty slow but was able to make up time on the swings and pull-ups. Only broke up the last 12 pull-ups into 2 sets of 6.
   
   Still pretty sore from FGB on Saturday.
9. Unknown Says: http://crossfitomaha.blogspot.com/2010/09/monday-100927.html?showComment=1285678929373#c7665180767677453105'> September 28, 2010 at 8:02 AM
10. 8:20 rx'd. This was a :16 pr for me. Only broke up the last set of pull-ups...6,4,2. Probably could have gutted them out but didn't. My last run was basically a crawl but I didn't waste time in between excersises which helped. Shooting for sub 8 next time.
11. Kat Says: http://crossfitomaha.blogspot.com/2010/09/monday-100927.html?showComment=1285694755399#c1896996027680481460'> September 28, 2010 at 12:25 PM
12. 11:20 Rx'd. I was super bummed with my time. My pull-ups were shameful. My goal was to do 6/6 each round but that is not what happened. 1 and 2nd=4/4/4 and 3rd=4/3/2/3....I want to do this wod again for sure and get it done at least a min faster! My runs were fast and i didn't break up any swings.
13. Unknown Says: http://crossfitomaha.blogspot.com/2010/09/monday-100927.html?showComment=1285700151423#c7339782994852477601'> September 28, 2010 at 1:55 PM
14. Day One of 2nd 2/1 cycle
    
    Clean and Push Press/Jerk - 3 Reps
    110, 154, 195, 209, 224 - Push Jerked All on last set
    
    Snatch Pulls - Worked to about 105%
    3X3 - 198, 228, 238
    
    Heavy Cable Row 3X8 (250, 60, 70)
    Band Chest Stretch - Still Pretty Tight from Dips on Sunday
    
    Metcon - Havent done Du's in a while so figured I'd go overboard and do 550 of them
    100-90-80-70-60-50-40-30-20-10
    DU's
    Chest to Bar Pull Ups
    10-9-8-7-6-5-4-3-2-1
    11:10... Wanted to break 10 mins... I'll get there... Broke Up DU's too much... Actually didnt mess up too many times I just stopped and rested