A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps
B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare results to July 11, 2016.
A: c2b and 12 kilos
B: 10:47 rx
FINALLY alive again after being sick all week. A. Super jazzed to get my first bar muscle up. Of course it was assisted with the fattest band, but whatever. I’ll take it! 4 reps for all three rounds, band assist. BB Snatch – 7, 7, 5 @ 35, 40, 45 40 DU x 3 first round was unbroken. (Are these all supposed to be unbroken? I figured the snatch and bar muscle ups were….. but wasn’t sure how it’s supposed to go.) B. 10:13 opposed to 10:41 – Need to get strong enough to do the pull ups unbroken. Getting… Read more »
A. Done with C2B tempo (no place for MU) and #70 KB snatches.
B. As Rx: 7:48…can’t find my old time but never got sub 8 before, did at home so the first 200M and my driveway is up hill. Lost butterfly pullups on last two sets but stayed on bar.
A: 3 MU (1 MU= # C2B PU + 4 Static Dips) / 7 each arm 22 kgs DB / 30 Tuck Jumps
B: 10:40
Did this Saturday
A. No single bar for MU’s so subbed strict c2b
C2B 5/5/5
44lb kb snatch 5/5/5
Dubs 40/40/40
B. Rx’d with American swings 8:20. Old PR was 8:45. Faster butterfly pull ups and runs through a time.
I’m a day behind.
A.
Done.
Bar Muscle Ups-4
Kettlebell Snatches-7@53#
DU-30
B.
-10:05Rx. Cold and very windy. Had to stop and put a jacket on before 400m runs.
Resort Workout
A1. Subbed MU » Chest-to-Bar Pull-up + Rack Station Dip x 5 Reps
A2. DB Snatch x 7 Reps (50 lbs)
A3. Subbed DU » Tuck Jumps x 40 Reps
Helen 1.5
3 RFT:
B1. 640 Meter Run — average pace under 6’00” each round
B2. 21 DB Swings (50 lbs)
B3. 12 Strict Pull-ups
Time: 14’45”
Still on vacay?!
Coach you know how hard it is vacationing from vacation?
A. Chest to bar 5/5/5
. KB snatch 16kg 7/7/7
. DU 40/40/40
B. 10:27 Rx
A: ended up doing Lsits, hs hold/walks, du’s
B: Helen rx 9:15…9:48 last time.
Woo hoo!
Helen as Rx. American swings
8:20
8 sec pr over 7/11/2016
I’m gonna need to learn to butterfly kip if I want to get to sub 8min.
https://www.crossfitinvictus.com/blog/breaking-down-the-butterfly-pull-up-the-pull/
https://www.crossfitinvictus.com/blog/breaking-down-the-butterfly-pull-up-the-bottom-half/
https://www.crossfitinvictus.com/blog/breaking-down-the-butterfly-pull-up-two-common-issues/
https://www.crossfitinvictus.com/blog/butterfly-chest-to-bar-pull-ups-a-simple-how-to-guide/
A) I’m doing a vertical Ring Row progression instead of muscle ups and doing single unders while I develop my double unders.
A.1 3 row, 4 rows, 5 rows
A.2 16 kgs X 5, 16 kgs X 6, 16 kgs x 7
A.3 60 single unders, 70 single unders, 80 single unders.
B) Substituted pulls ups with ring rows. Used 24Kgs KBs. 18 minutes.
A. Did 5 ring mu profession since I lack the elusive MU
Db snatch 25/35/35×7
35 DU
B.
Rx 12:31
DOMs was in full effect today so running was fun but I lost my kipping pull-ups somewhere along the way and only string 3-5 together.
A. 5 muscle ups each round
55×7 each arm each round
40 doubles each round
B. 8:14 rx….or from May was 8:54
Part A: Complete
Part B: Helen – 15:36*
*Probaly wasted 2+ minutes moving between treadmill and equipment spread across my corporate gym.
A.) Ceiling isn’t high enough for MU’s so I did chest to bars as high as I could. KB snatch with 70# @ 7 reps.
B.) 9:26Rx. July I did 10:39 with a vest on.
Too much happening today, but dying to try this one! Hopefully tomorrow.
A) Complete
B) 9:03 RX. I hate running. I’d rather fight.
Right there with ya. Good work.
A1. 5 Ring Muscle-Ups
A2. 10 Alternating 75# DB Snatch
A3. 40 Double-unders
B. DNS
… ran short on time so elected for some mashing and rolling.
Part A: Ring muscle up progression + 22kg DB snatch + 30 DU
Part B: 13:46 – had to sub 25 burpees for run
Oh man, wish I had some place to run!
Part A- completed
Part B Helen- 8:52
Part 1 competitors- back squat up to 355
Have you done Helen before? How did it compare?
Helen in sept 2014 was 12 minutes
Helen in July 2015 was 9:32
I track everything with beyond the whiteboard.
Celebrated 2 years of CrossFit this month.
Followed Comptrain for 1 year which gave a good base engine.
Happy anniversary and congrats on the PR and continued improvement!