Another CrossFit classic today and one I've been wanting a go at for awhile. Today was the day. "Helen" is 3 rounds for time of:
-400m run
-21 american kb swings, 24kg
-12 pullups
time=9:49
This was a big pr but still unsatisfying. The last time I did this wod I performed chest-to-bar pull-ups and my time was around 11:30. The time before that, I performed chin-over pull-ups and my time was about the same. So, a couple minute improvement here but I thought I could do better. I again had a tough time pushing the pace on the runs. I did all of the swings unbroken. I got the first round of pull-ups unbroken. Then the first 7 the next round. And then only the first 4 during the third round. It was a bit disappointing. The elite guys out there are doing this one right around 7 minutes. I sure would like to break into the high 7's. Next time, I'll shoot to crack 9.
I finished with some core work un-timed:
-30 x knees to elbows
-30 x weighted ghd hip ext, 25#
-3 x rope climbs, 1 x no feet
-30 x ghd sit-ups
I really enjoyed finishing the workout with this extra core work and think I'll continue to try and finish each day at the gym working on something core specific and/or skill specific. I'll look to start focusing on the pursuit chart again too. Time get better at the fundamentals.
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