Day 137: WOD: CF 14.5 or Benchmark: HELEN; Pick your Poison

Monday; April 7th, 2014 - the wall @ ROCK JUNGLE

Alternative WOD (HELEN) for those who did CF Open 14.5

Warm-Up:

GROUP DYNAMIC WARM UP

THEN

2 Rounds:
-  ROW  300 meter
-  10 RING ROWS
-  10 SQUATS


SKILL:
EMOM x 10
-  EVEN: HOLLOW HOLDS (30 seconds)
-  ODD:   PULL UPS (4)


WOD:   14.5 
(For Time)

21 - 18 - 15 - 12 - 9 - 6 - 3
of

- THRUSTER @ (Men:  95 lbs / Women: 65 lbs)
- BAR FACING BURPEES

25 Minute TIME CAP

3 Minute SET UP TIME


or


BENCHMARK:   HELEN

3 ROUNDS:
-  400 meter RUN
-  21 KB SWING (Men:  1.5 POOD [24 kg / 54 lbs] / Women: 1 POOD [16 kg / 35 lbs])
- 12 PULL UPS

Class WOD Results @ 8PM

Today Coach:  Jodaye


My Thoughts:
Strength Training + WOD; my need for Cardio/Endurance.  Decided today would be a good day to throw in a WOD.   Even thou my best of intentions was to do the WOD with the rest of the 7 PM class; it just didn't happen. 

Instead, I did it after the class was done.   With Strength Training, one has to really focus on taking the time to get the form correct.  Last thing I want to do is to get into a habit with bad form and secondly, hurt myself. 

I also opted to do the Benchmark HELEN instead of CF 14.5.   No need to relive that nightmare workout.  Even if with a 25 minute cap.  I'll revisit it again in the near future.  I would like to see if I can improve my time.  But it's too fresh for me at the moment.

Scaled HELEN with Rowing instead of Running, used 20 kg (44 lb) for Kettle bell and used an Assisted Pull-Up Machine with an initial 100 lb assist.  The last two rounds I had to increase the assist to 120 lb.

How quickly one falls off when one hasn't done a WOD in over 4 weeks.

So, you are probably wonder why I decided to include the WOD now.   Last Friday during my warm up; I was showing Leanne some of the strength training.  I was completely floored that I was huffing and puffing after my warmup.   Surprised, awed and slightly embarrassed.   Later, disappointment settled in and my realization that I need to do something.    So, going forward; I'll try to do the WOD with the class; if not.. it'll be afterwards.   But I know if I don't try to do it with the class; the WOD won't get done.

I think the biggest set back for myself is the "Lone Wolf" mentality when you do Strength Training (ST).  Whereas when you do Crossfit; it's a community.  I really miss that!  But as someone said before, you have to pick what is most important to you.  Your end goal and you have to stick to it!   ST will be the primary, and I'll just have to figure out how to incorporate the WODs into my plan more efficiently.

I didn't time myself with Benchmark:  HELEN.  I need to wear a watch with a stopwatch; as my Fitbit Force had been recalled.   I guess I'll wait until the Google Watch shows up...   or just breakdown and buy something simple.  

That's it for now.. Enjoy your workout and remember to tackle one WOD at a time!!