Monday: Back Squat and “Helen”


Strength:

Back Squat
5-5-5-5-5
(5-10# heavier than last Monday, 90 sec rest in between sets)

WOD

“Helen”
3 Rounds

400M Run
21 KB swings (M-53 W-36)
12 Pull-ups

Compare to August 1, 2011

Don’t forget to join Chris for MovNat tonight at 7:45

Tonight we will get down and dirty on the floor, covering a whole slew of โ€œground to standingโ€ movements (with weight as well) that MovNat uses. Also, weโ€™ll play around with two new Floreio movements that are a bunch of fun: the NDA side push-up and the Corta Capim spin (think break-dancing). Hope to see you tonight!

44 thoughts on “Monday: Back Squat and “Helen”

  1. China hotel wods week 2!
    5×5 pistols, finally getting the hang of them

    WOD: 11:50, 50# db swing, weird decline pull up/row subs hanging off of a treadmill side bar with feet on ground…not ideal…no pull up bar ๐Ÿ™

  2. BS:89×1,94×4 (PB by7#)
    WOD: 16:45? (clock malfunction
    )35#KB, rd1 bb, rd2&3 gb

  3. in case anyone was wondering, that is proper airdyne technique

    1. I knew I was doing something wrong…

  4. There will be a MovNat / Flow class tonight at 7:45 PM in case anyone was wondering! I just got back from being out of town, so sorry for the lack of update in the post.

    Tonight we will get down and dirty on the floor, covering a whole slew of “ground to standing” movements (with weight as well) that MovNat uses. Also, we’ll play around with two new Floreio movements that are a bunch of fun: the NDA side push-up and the Corta Capim spin (think break-dancing). Hope to see you tonight!

    1. Sounds like so much fun….sorry to miss

  5. 11:01 400m rows instead of run. Im suing my calf for non-support. Rowing sucks worse running. Strict pu digressing through rb to bb.

  6. 177# BS
    9:13 for Helen RX with the speed bump 450 meter runs and strict pull-ups. Improved about :10 from early August, even though I’ve put on about 15-20 lbs of muscle since then ๐Ÿ™‚

  7. BS @94#
    Helen 14:24Rx (improved from June despite recovering from being sick)

  8. BS: 200#

    Helen w/ 440m run: 9:00

    Swings and pullups unbroken. Good to have that running freak Greg to chase!

  9. Went down in weight for BS from last week. hurt my knee , 145
    11:01 rx, dont know if that’s a pr, probably not since the run is more than 400 !

  10. BS: 122#
    WOD: 11:36 (blue band pull-ups)

  11. 230#
    10:38 (row, russians, strict pu)

  12. BS: 104#
    WOD: 10:40 (26#, RR) – 1:52 faster than Aug and 6# heavier!

    (prob could’ve gone heavier on the KB, but they were all out)

  13. BS: 121 (still taking it easy, cranky hip)
    WOD: 11:43 (-45s from last time)

    1. What was that about never doing better at Helen? Nice work!

  14. BS: 116#
    WOD: 12:47 (BBPUs)

    Almost 2 minutes faster than August and over a minute faster than June. ๐Ÿ™‚

    1. Awesome job Lex! Next time you’ll have to go for the red band…

      1. Thanks Kim! Yeah, I’ll definitely go for the red band next time.

  15. BS- 111# -still light since back problem
    WOD- Helen won, forearms lost 14:35RX

  16. BS: 111, 116, 116, 121, 121 (feeling better – glutes and hamstrings feel more engaged)

    WOD: 11:13 Rx with Row (40+ seconds off PR. KBs broken. Pretty happy with this time for right now. Much better than a couple a weeks ago when I did this .)

  17. BS: 155
    WOD: 11:49 rx (almost 2 minutes faster than June)

  18. BS: 140
    WOD: 13:52 rx

  19. BS: 94#
    WOD: 10:34 (26#, RR)
    30 seconds faster and 6# heavier!

  20. WOD: 13:35 Rx
    0:18 faster, first time Rx ๐Ÿ™‚

    1. BS on Saturday: 3-3-3-3-3 @ 143#

  21. 230 BS
    8:38 RX

    1. Well done sir, well done… is this the new top time for the gym?

  22. BS: 67#
    WOD: 11:15 (20#, RR)

  23. BS: 79#
    WOD: 13:09 (25# KB, RBPUs)

  24. BS: 128
    WOD: 13:38, (35 lbs kb, bpu)

  25. BS: 126#
    WOD: 11.13 (35# kb, rr), 29 seconds faster than last time

  26. BS:152#
    WOD: Not sure…it was either 10:32 or 11:32 ๐Ÿ™ RX, if anyone remembers looking at the clock around the time I finished, please let me know.

  27. BS: 99 (only up 5, but better form than before)
    WOD: 12:00, 25# kb, rbpu

  28. Hmmm. . .didnt post earlier
    How have I not done this before?
    BS: 177 heavy, skipped very last Rep for safety
    WoD: 16:00 rx (first rx wod with pullups)!! I still remain the resident tortoise and preferred partner when running from tigers and bears)

    1. Nice job on the pullups Devon!!

  29. BS: 79#
    WOD: 12:12 (15# KB, RR)

  30. bs: 180, acac on sunday, then 2000m row 7:33

  31. Helen: 10:05 rx. PR by 1min+.

  32. helen on sat at 8am: 9:59 rx. cold out for running.
    unbroke till last pu set
    I think I was in the high 11s in August

  33. 7:48 (true 400) on 1/8/12

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