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Monday, February 1, 2010

Monday 01, February 2010

Ahhh we are starting the week of with a "lady" most of us either did our first day in, or in some other week of "love".

Strength:

Back squats 75% of max

5-5-5-5-5

Push Press 75% of max

5-5-5-5-5

Metcon:

Helen

3 x

400m run
21 kettlebell swings 24/16kg
12 pull ups

Foundation : 3 rounds scale weight pull ups - jumping or band = 24 pull ups
Intermediate : 3 rounds weight as RX'd scale pull ups - jumping or band = 24 pull ups
Advanced = RX'd

10 comments:

Torrey said...

The question of the day...

What has the greatest impact on one's Helen time?
A.) Tending to kids during the actual workout
B.) Too many margaritas the night before
c.) Being a total Sally and not coming to the workout because you know what it is.

Place your vote now. The answer may be determined at 4 p.m.

Kristi said...

haahaha Torrey! I had a little girl poking her head over the kids' room door after I came back from each run "mama, mama I need some water!" I'm like YOU need water? So I have to vote for the tending of the kids :-)

Alena said...

I'm adding another answer to the list...


d.) In trying to hammer in the rack on squats this morning you miss, and snap your fingernail under the cuticle line.

But, as we can see, all would some what impact your time!!!!

Alena said...

Oh, and KRISTI - you Fing ROCK!!!! I am so proud of you!

For everyone, today was the first time Kristi did RX'D weight on the kb swings, and she owned it!!!

Anonymous said...

outcome Torrey?!!! You can't leave us hanging! :)
-Lise

Torrey said...

Good news! It seems the best way to get a p.r. is with B.) lots of margaritas the night before!

Whew-hoo!

Travis Coombs said...

Nice work Torrey. I expect to see your research in a medical periodical in the near future.

Had a great night at the box with a new Helen PR at 7:17. Now if I could only run like Denny...

Great work to everyone who PR'd or did Helen first time as Rx'd today! Looking forward to the rest of the ladies this week... 'cept one.

Kristi said...

Torrey that was the result I was hoping to hear-sweet! Nice job on the PR!

My time was not the greatest but I did do Rxd for the first time yess! I remember when I started after I started Crossfit I tried to just pick up a 16 kg kettlebell and thought it felt gnarly. Woo hoo! Thank you Alena for pushing me to try!

Jerad said...

Well Done Kristi, Proud of you as well.

I am always nervous before Helen, Because she was my first Crossfit WOD, and the one who introduced me to Pukie the clown. (She's the only one though)So I always wonder if she will get the best of me. So far I have gotten much better everytime she comes around.

I hit two milestomes with her yesterday. A new PR, and a sub 10:00 Helen (9:41)

Torrey said...

Way to go Kristi!!!!

... and way to go Jerad! (I have yet to meet Pukie the Clown at Crossfit, but with a name like that, I think it sounds kind of fun!)