Was good to see a CrossFit classic on the board today. One of the popular girls. "Helen" is one mean chick and certainly a CrossFit favorite. It had been some time since I went after this wod so I was excited to see how I'd do. Helen is 3 rounds for time of:
-run 400m
-21 american kb swings, 24kg
-12 pullups (performed chest to bar)
time=11:15
The chest to bar pull-ups still plague me. This was only a 30 second improvement from the last time I attempted this wod a couple months back. My runs were fast and all my kb swings were unbroken. The pull-ups were snail's pace. I just can't seem to get the hang of cycling the chest to bars. Maybe it's because I never work on it...
After "Helen" I decided on some more Skills/Pursuit Chart work. Today, it was more dips. I took another attempt at the level 2 dips category which is x20 bar dips unbroken and x1 dip with 1/3 of body weight additional. Man was I close, 19.999999. Seriously, I fought to lock out the 20th rep for 10 seconds to no avail. Should have kipped it. After the attempt at 20, I decided to hit a few sets of weighted dips. They looked as follows:
5 x 25#
5 x 35#
5 x 45#
I barely locked out the 5th rep at 45#. I didn't decide to go for a x1 effort and see if I could hit 1/3bw because after the third set, my shoulders weren't happy. They were tore up. So I decided to call it a day.
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