Crossfit 080821
Helen:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
8:41 (2:48/3:04/2:49)
Compare to 9:02 on 080729
Crossfit 080823
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
17:28 (7:00/5:16/5:12)
Finished with 43 burpees
Helen was done all out and I think I might be able to get it to 8:30 but can't imagine much lower. The only place to make up time is to shave a few more secs off the run/transitions and to get the 2nd and 3rd round of pull-ups unbroken(right now done in 2 sets). So maybe 8:15 if I can do all of those things.
The second WOD was paced and I did the runs at a very manageable 7 min/mile pace. The times went down for the second and third sets because I had to break the shoulder press into more sets to get them done. If this was done fresh I think I could easily shave 2 - 2:30 min off the time.
The burpees were tough with the WODs but got through them just the same
Body Weight Bench Mark:
160.0 lbs, 8.5% body fat.
My goal for my weight is 165lbs/8% bodyfat
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