WOD – Helen

Three rounds of:

• 400 meter sprint
• 21 kettlebell swings (1.5 pood KB, or 55lb DB)
• 12 pull-ups

Doh! I did this wrong today. I did 15 pull-ups for each of the three rounds. …but a little extra work never hurt anybody.

I didn’t time the WOD today.

Three rounds of:

• 400 meter run
• 21 kettlebell swings (55lbs)
• 12 pull-ups

No rest between rounds (yea, right)

Christian says, “Good workout this morning despite feeling pretty fatigued and sore. I didn’t time the effort, but ran my 400′s at:

1. 9.5mph (6:32 minute miles)
2. 9.6mph (6.25 minute miles)
3. 9.7mph (6.19 minute miles)

and completed swings as rx’d …pull-ups, sorta rx’d, but sucked. Fatigue pull-ups are just a bitch!

One hundred push-ups update – Week one

Today will complete week one of the hundred push-ups training challenge.

As I mentioned in a previous post, I am doing the push-ups as a break in the work day at my office in downtown Atlanta.

I added an extra day of push-ups in week one since the training was rather easy this round – but it’s gonna get tougher.

Will I get there? 100 consecutive push-ups?

We’ll see…

Get some!

As someone who runs ultramarathons up and over the mountain trails of the good ol’ USA, this is a great quote to keep filed away. Here are some more that help me through difficult and challenging endurance attempts:

• “Never make a race decision on an uphill”
• “Crossfitters never quit”
• “There are others suffering too – some more than you”

Next time you’re in a race, or even challenged by life in general, chant one of these and keep moving forward.

WOD – “Helen”

Three rounds for time of:

• 400 meter run
• 21 kettlebell (dumbell) swings (1.5 pood or 55lbs)
• 12 pull-ups

Summary:

Christian: ~14:00 (stuck using a wall clock) as RX’d

• 400 meter run – treadmill
  • 9.1
  • 9.2
  • 9.5 (but I question treadmill calibration)
• 21 kettlebell swings
  • as rx’d with 55lb dumbell
• 12 pull-ups
  • my nemesis – all broken up
  • last set, lat 6 reps ‘jumping’