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Wednesday, 09/01/10

"Helen"
3 rounds for time:Gym loop (400m run)
21 x kettlebell swings (53lb / 35lb)
12 x pull-ups
Compare to 4/20/10, 3/2/10, and 1/22/10

Post time to comments.

Here is a link to a video on the kettlebell swing [wmv] [mov]
Here is a new video on butterfly pull-ups for those of you interested.
on

14 comments:

  1. UnknownSeptember 1, 2010 at 6:29 AM

    9:40, gym loops killed me.

    ReplyDelete
  2. KingsSeptember 1, 2010 at 7:41 AM

    9:20 as Rxed.

    Need to get faster on my gym loops.

    ReplyDelete
  3. Pauly DSeptember 1, 2010 at 8:36 AM

    10:20. Need more work...fo sho.

    ReplyDelete
  4. Nick BSeptember 1, 2010 at 8:40 AM

    10:17
    Gym Loops crush me-
    I am having difficulty maintaining that high intensity on the stairs versus a 400m sprint. Id be interested to see times for 400m on the road. Might mix it up (constantly vaired) next 400m.

    Thoughts?

    ReplyDelete
  5. ksekiSeptember 1, 2010 at 8:52 AM

    10:42 as Rx'd
    Gym loops suck!
    A 6 minute improvement from January, my first Helen.

    ReplyDelete
  6. AdamSeptember 1, 2010 at 9:25 AM

    11:52 with 35 lb. KB sub and my pull-ups were hot garbage after the first couple. The blue band got me through. The gym loop was my favorite part.

    ReplyDelete
  7. mattbSeptember 1, 2010 at 11:56 AM

    9:40

    after a week off I wasn't carrying the same amount of lactic acid as those who did MON and TUES' workouts

    ReplyDelete
  8. AnonymousSeptember 1, 2010 at 2:25 PM

    11:19 as RX'd.
    Brutal at 1330 - 94degrees in Arvin.

    I agree with Nick B, the stairs are a different kind of intnsity than a full-on run. They still have a huge effort and power output on the upstairs, but I think the downstairs portion is not very intense if you're being safe and trying not to do a face plant.

    A great location for "Helen" is at a track with rings hung from the field goals, or at a pull up bar just off the track. KB's right next to pullups. We have that exact facility in the field house (with dumbells in the cage) or at Shea Stadium (if we bring our own KB's).

    ReplyDelete
  9. DevSeptember 1, 2010 at 3:07 PM

    10:40, last gym loop was rough

    ReplyDelete
  10. UnknownSeptember 1, 2010 at 9:37 PM

    10:03...need to get faster on gym loops and stop breaking my p/u & kbs sets

    ReplyDelete
  11. sdcSeptember 1, 2010 at 9:53 PM

    10:26 as Rx'd

    ReplyDelete
  12. RandothezoomieSeptember 1, 2010 at 10:19 PM

    9:31 kbs smoked me and my run was straight embarassing. Rough week for the legs so far

    ReplyDelete
  13. baby hueySeptember 1, 2010 at 10:33 PM

    11:12

    Blue band last 1.5 sets

    ReplyDelete
  14. RobSeptember 1, 2010 at 11:50 PM

    9:02, busted myself to get sub 9, but alas, no dice

    ReplyDelete