Helen?
Warmup: 4rds
mini leg blaster
5x pushups
100m runtex drill (high knee, heel kick, lateral shuffle, crossovers)
Training:
1) Helen - 3 rds for time
400m run
21 swings at #50
12 pullups (kipping)
2) 3rds - 3 man rotation
50m waiter walk with #50 lb dumbell - one overhead, one held at side.
plank for duration of partners walk
iron chair for duration of other partners walk
3) 100m burpee race
Comments:
Helen......not near as bad as expected. We finished in times between 7:59 and 8:40. Could have shaved off a few seconds if we really ran hard. 7:30 is a reasonable goal if you can run. In our training we don't kip, so kipping for once was weird. My theory on kipping is that you can't kip over a wall, which is the only real world scenario for doing lots of pullups.
Part 2, and 3 for that matter, were way more miserable than any of us expected. Waiter walks with 50lb dumbells sucks ass.
As for the burpees, I have noticed that crossfit has really altered the burpee to make it as easy as possible, I guess for efficiency sake and better times. The jump portion of the exercise seems to have dissapeared? The full extension and lack of a real jump results in a funny "kick your feet back" technique that is faster and more efficient. So to fix this we will just start doing it for distance as opposed to reps. Bigger jump = less burpees. At the 50m mark the legs really started shaking and lungs burning.
