Deck of Cards

Deck of Cards for time:

Hearts = Burpees
Spades = Squat jumps
Clubs = Mountain Climbers (4 count)
Diamonds = Clapping push-ups
Jokers = 400 meter sprint
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Time: ~25-30 minutes. I was using a stopwatch on my computer, and it died mid workout. This was really hard. The mountain climbers were a bear, I definitely underestimated them. Doing workouts like this really helps my burpees though, because they're almost completely mental, just being able to keep moving, and when I do them in smaller sets I can keep going unbroken, which build up that mindset.

Helen

Crossfit Benchmark Workout: Helen

3 rounds for time:

Run 400m

21 KB Swings

12 Pull-ups

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Time: 7:47. This felt great. I really killed this workout, almost a minute PR from my last time. This was partly because I found out it was only 12 pull-ups rather than 15, but I also just felt great. All the KB swings were unbroken until the last set (16, 5).

Row/Run II

early afternoon

3 rounds for time:

Row 500m

Run 400m

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Time: 10:49. Much better than earlier. The runs felt stronger, and I did the rowing on a running clock which probably saved a little time.

Row/Run

morning

3 rounds for time:

Row 500m

Run 400m

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Time: 11:23. Rowing splits were 1:51.7, 1:52.0, 1:53.6. Not sure about the runs. Could have gone faster, but I had to reset the rower in between. I'm going to do this again later and try for sub-11

2x800, 4x400

evening

Interval work

2x800 @ 6/mile pace
4x400 @ 6/mile pace

Push Jerk, C&J, 400m

1. Warm-up: Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
2. Work up to 1rm Push Jerk
3. AMRAP 20 minutes: 15 C&J (95#), 400m
4. 4 x 10 GHD sit-ups, 20 push-ups

1. 75, 85, 95
2. 1rm = 155
3. 5 rounds
4. rx'd

Shoulders were dead. Wasn't initially planning on doing this met-con, or I wouldn't have done all the bear reps and the push jerk. Oh well, still got a solid workout in

HALO

1. Warm Up: 40-30-20-10 push-ups, sit-ups, squats

2. Work Capacity: 5 round for time: 400M run, 30 KB swings, 30 pull-ups

1. as rx'd

2. 28:38 (4 rounds) this was hard as hell. Really need to work on my pull-ups, they felt like a lot more work than they should be. The swings were hard but as expected.