Day 54: Benchmark Day: Helen

Monday; July 8th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips  OR
      30 Double Unders
-  10  Ring Rows
-  10 Wall Squats
-  25 Meter Gorilla Shuffle
-  12 Meter Broad Jump
-  12 Meter Backward Walk
-  10 PVC Passes


SKILL:

PUSH PRESS      5 x 5

Kettle Bells; all ready for the picking!

WOD - Benchmark 'HELEN':

3 Rounds

-  400 Meter run
-  21 Kettle Bell Swings
    (24 kg [green band]/16 kg 
     [orange band]) for Rx
-  12 Pull-ups



Today Coach:  Jodaye


My Thoughts:

Warm-Up; still working on perfecting my skips.  Double Unders (DU), not quite there.  I haven't been able to do one.   Is it confidence, or is it practice?   I need more practice...  Jodaye, our coach mention it takes a while.  But once you get it; it all falls into place.  She managed to do her first DU a few months ago.    Something new today was the Backward Walk. 

SKILL; Push Press, haven't seen this for a few weeks.  Managed to make some small progress here.  That little dip certainly helps with the press.  

WOD Results @8PM; Name, Weight/Band, Time

WOD; HELEN is her name, and she's the benchmark for today/tonight.  I'm sure there are many other names she goes by.   She kicked my butt, but I refuse to let her have the best of me.   I've never done her before, but now I have a baseline for future comparison. 
Running, I don't think I was built for running.  Others run like a Gazelle, and I run like an Elephant. 
Stuck to my Kettle Bells of 20 kg (44 lbs) from last week.  No point of dropping down just to make it easier.  Pull-ups; I used the machine assist and scaled it with 120 lb assist.  Another week or two and I probably can drop another 10 lb off the assist.  Slowly, I'm getting it down.

Misc: so where did I feel it the most?  My arms, from the Kettle Bell Swings.  Was a bit tender afterward the WOD; and I had a heck of a time holding that pen to write down my time.   Rolled out with the foam roller afterwards and stretch out the best I could.   Leanne said, I looked lost/dazed/confused post WOD.   I think I was assessing what I had accomplished, and at the same time; my brain stalled..  ;)    It's all good, and I am looking forward to repeating this Killer WOD: Helen in the upcoming months.  I really want to see the improvements I've made.

... tackling one WOD at a time!