5 minutes of jump rope: singles, one leg, cross-overs, and other playing around
3 sets of: 5 inchworms, 5-10 kipping swings, 5 light kettlebell swings
Running warmup: walking leg swings, high knees, butt kicks, then a jog around the building
WOD (sticking with the CFSBK blog, 2 days behind): Helen
3 rounds for time of:
Run 400m
21 kettlebell swings, 1.5p/1p
12 pull-ups
FYI, using the advanced method known as "counting paces", I determined tonight that one lap around the perimeter of UA is approximately 203 meters. I walked on the sidewalk wherever there's sidewalk (except where there's a tree in the way) and otherwise stayed reasonably close to the wall.
Cooldown:
Partner hamstring stretch, 2min per leg
Shoulder oscillations with lacrosse ball, 2min per shoulder
At noon-time, I did an abbreviated version: Hel
ReplyDelete3 rounds:
one lap around building
21, 21, 21 35lb KB
12, 6, 6 GB PU
11:00
Helen Rx in 13:??. Good workout, need to be more consistent with the running.
ReplyDeleteHelen as Rx (yay!) in 15:44.
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ReplyDelete10:42
Either I slowed down alot in the last 6 days (a possibility), I dogged it (also a possibility), or 2 laps around the building is over 400M (including navigating doors, room ,etc). 1.5 mins slower than my last Helen time.
I felt like we were really CrossFitting yesterday, though.
Yea, standing and waiting for automatic doors to open in the middle of a MetCon is kind of hilarious. I think the extra running to the rig and back adds an extra 50m (again based on pacing). And also, I'm sure pacing is not the best way to measure distance, but not sure what is.
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