2015 CrossFit Games registration is open @ games.crossfit.com
Team Name: Ape Nation
Conditioning:
MPCF Board WOD
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds for time
Compare to Wednesday, 29 October 2014
Strength:
Front Squats
5 reps @ 70% 1RM
3 reps @ 80%
1+ reps @ 90%
For max reps at 90%
Flexibility:
15 Front Leg Swings/per leg
Hamstring Floss – 2:00/leg
Olympic Wall Squat – 2:00
15 Sit-ups to Pike
Pike stretch – 2:00
Post load and reps, time, and experiences to comments
Oh Helen…Nice benchmark WOD
No PR but glad to be back doing PLU.
10:??rx
SWOD
80% of my 80% 1RM FSQ
125# x10 reps
Helen 14:29
Modified
400m RUN
strict banded PLU with green and mini blue bands
30# KBS
SWOD 105# x 2 (91%)
note to self: wear your knee brace. it helped.
Great self note Susan! They do help!!
CWOD
11:24 RX
No PR.
Note to self…All unbroken except last set of PLU at 8/4. .
SWOD:
1@103
Not my max, but felt it in my back enough to call it good.
T.
Helen. 12:05. Rx. 35 sec Pr.
Swod. 4 @ #118.
D.
Helen. 11:07. Rx. 15 sec Pr.
CWOD:
8:23 Rx
13 sec PR
SWOD:
4 @ 305
Helen is always tough! Lifting heavy after Helen is even tougher.
CWOD: 9:20 Rx (35 second PR)
SWOD: 4@225#
CWOD: 12:21. Tried to do rx but had to go to banded PLUs to best the time cap.
SWOD: 4@123# (95% 1RM)