Hello Helen

Posting for Monday and Tuesday's workouts.

Mon, Bally's, 4/5

AM

Row, 2x1 min

Incline Bench: 135x6, 155x5, 160x5, 165x5

Toes-to-Bar: 3x10

Unbroken but slow. Trying to work on fast kips here.

5 min bike, 10 min elliptical

Double unders: 50 for time, 3 rds
1) :28
2) :31
3) :29

Got Rd. 1 / 3 unbroken, tripped up on my first jump during Rd. 2 like a goof.

Starting to have more of a gameplan with my AM workouts. Try to incorporate as many CF movements as I can, along with extra strength work.


PM, CFC

Deadlift, 15 sets x 1 rep (30 sec rest in between reps)

Tempo: Pull as fast as possible

Rx'd by using 65% of 1RM (#380): used #255 (~67%)

All of these felt very solid, could have gone up in weight.

Metcon--CF Benchmark workout "Helen"
3 rds,
400 m run
21 kettlebell swings (1.5 pood / 24 kg / #53 lbs)
12 pullups

Time: 8:50

Pretty happy with the time, first time doing this workout. This one plays to my strengths, although still need to get better at my KB swing technique. Was in a great heat with Glenn and E-Diesel, and both of them shot out of the gates at the start. Started in the back of the pack so I need to push harder on the runs next time. Big goal was to get KBS unbroken, which I got. Pullups weren't unbroken but short rests during rounds 2 and 3--butterfly w/ kips at the end. Still having trouble stringing more than 10 together at a time.


Tues, 4/6

Warmup: 500 m row

Front Squat: 5-5-5-5-5
135-155-175-185-195 (5RM PR)

Did 3x3 @ #190 on Friday, so happy with this.

Intervals (1-2 min rest in between):
8 Sumo deadlift high-pull (#105), 2 laps around track
8 Hang power clean (#105), 3 laps
8 HPC (#115), 2 laps

Dips:
6
10 (+#40)
10 (+#40)
10 (+#40) dropped weight, 10


Congrats to the winners of the Paleo+ Challenge, as well as everyone else who participated. Definitely changed my perspective on what it means to keep the diet / nutrition dialed it, and the improved performance results certainly back it up.