Monday 110523

Ricky Frausto Filed Under:

WOD
"Helen"
3 rounds for time of:
400 meter run
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Post time to comments/Logwod.

Compare to 110301.

Jennifer Grass

13 Responses to "Monday 110523"

1. BigD Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306157823750#c2249651908045729938'> May 23, 2011 at 8:37 AM
2. 13:35 RX'd. Haven't done this one in a long while, but this is the first time I made it under the cutoff. 2 min PR! Yay! Nice hustle 5AM!
3. Paula Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306158701942#c7379463806109821238'> May 23, 2011 at 8:51 AM
4. 14:37- 1st time I ever finished Helen under cutoff too! So excited! I did 1pood unbroken on all sets, used tan band then blue then blue/tan. My grip was gone on last round, did one at a time on the last 5.
   
   Awesome job, Dave!! 2min PR....Unbelievable! You Rock!
   
   Nice job 5am!
5. Shelley Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306159360620#c7283662302404837694'> May 23, 2011 at 9:02 AM
6. Congrats on the PR's Dave and Paula!!!
   
   Went in and did games WOD #1
   
   rested 1 minute after first row then did strict HSPU's in sets of 2 and 1, rested one minute and rowed again. I feel good about this one!
   
   Is it Friday yet??!!
7. J Andresen Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306165999564#c4670321457669930607'> May 23, 2011 at 10:53 AM
8. 10:15 rx..apparently I didn't note my results from last time, dang. Good luck everyone, run hard!
9. paul Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306178209701#c5634908528969271870'> May 23, 2011 at 2:16 PM
10. 10:09 rx'ed. Not a PR, but within 10s, so I'm pretty happy, especially considering that I did not take great care of my body the last 4 days.
11. Donohoe Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306178675616#c2569975048691934021'> May 23, 2011 at 2:24 PM
12. I broke this up into 3 indvidual rounds at the 5 minute mark
    My last split was 340. So the runs were all under 155 and the swings unbroken it took 2 rounds to get the pull ups down. I finished them in 2 sets of 6. A little confusing i know, heres the good news this was the first time I was able to complete all the pull ups so I consider it a win.
    Donohoe is out...
13. Anonymous Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306181701588#c1279843144135185024'> May 23, 2011 at 3:15 PM
14. Last hard WOD day til the weekend...
    
    WOD 1 Trail
    1000m Run
    30 HSPU (Slight elevation to AbMat)
    1000m Row
    - Run was around 3:30... Comfortable and probably could push it faster
    - HSPU's - Got too greedy on set 1
    10, 6, 2, 2, 2, 2, 2, 1, 1, 1, 1... Missed a few in the middle... Maybe go for 8s and 7's instead - Took almost 4 mins
    - Row - Kept a 1:35-1:40 Pace for a while but fell off to 1:45-1:47 by the end
    * 10:40 - I can go faster... Tough WOD
    
    Squat Clean Thruster Tonight...
    - Hoping for 225-235ish
15. ZachR Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306193211494#c6448410911204739471'> May 23, 2011 at 6:26 PM
16. 9:24 running down to 88th St. I was hoping to beat my PR of 9:17 from last year when the run was 88th and back. If I could do all 3 rounds of pullups unbroken I think I could beat it.
17. Allison H :) Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306196825243#c952064738375426607'> May 23, 2011 at 7:27 PM
18. 14:44 rx'd ~ Helen is a killer! Felt like vomiting and in the end lost my grip doing 1 pull up at a time.
    
    Thanks for pushing me through those last few 4:30! Glad you didn't have to watch me up puke! :)
19. Anonymous Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306198308419#c8721340043450698068'> May 23, 2011 at 7:51 PM
20. Squat Clean Thruster WOD 2
    
    20/10 - 10 lb jumps
    - Gets going pretty fast...
    
    Hit 225 and almost 235... That would be an all time PR by 5# if I could get it...
    
    Not sure where that weight would put me... Hopefully higher up on the list... Wish it was required to squat right away because that would be a pretty good skill test once you get into the 200's
    
    All right rest, skill work, and mobility until Chicago! Good Luck Everyone... See you there!
21. J Andresen Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306203332916#c8504423624352441504'> May 23, 2011 at 9:15 PM
22. 13:36 option b: didn't feel well. KB were unbroken all 3 rounds but pull ups were 5:4 4:3:2 and 4:3:2
23. Shelley Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306232449550#c2138122529420003384'> May 24, 2011 at 5:20 AM
24. Team WOD #4:
    
    worked as a team on trial run of this workout; rep scheme seemed to work really well and transitions seemed smooth
    
    did HSPU's as Rx'd for WOD #1:
    
    figured out it doesn't work well for me to start out strict and then go to kipping in same set; only got 2 strict and then fell away from wall when switching to kipping. Worked on doing kipping only and got better with kip after playing around a bit with hand placement and keeping legs/knees together. (thanks Reba and Dustin for tips) I'm going in later today to work these again and then rest until the weekend.
25. Greg MO Says: http://crossfitomaha.blogspot.com/2011/05/monday-110523.html?showComment=1306277991260#c2984846801203200689'> May 24, 2011 at 5:59 PM
26. Nice game face Jenn!!!