Back to CrossFit Spirit for training @ 9am. Fasted with exception of coffee & wh milk.
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| Post-Helen meal |
Build to a heavy single close grip bench press (16"). (7x45lbs, 5x75, 3x95, 1x110, 1x125, 1x130, F @ 135lbs)
Rest 10 minutes
Max reps @ 85% (110lbs). Completed 10 reps. The 10th was a struggle to complete & felt R hammie twinge a bit on the final press so didn't attempt an 11th.
Rest 10 minutes.
Row max distance in 60s @ 110%: 295m/Averaged 1:41.4/500m, SR average of 40 & 37 last 10s.
Rest 20 minutes.
"Helen" 3 Rnds of: 400m run, 21 KBS @ 35#, 12 pullups
Rnd 1 1:48 run/3:00
Rnd 2 1:50 run/6:00
Rnd 3 1:50 run/8:56
Felt good overall. UB on KBS & pull-ups. Took 7-8s to get from pull-up station to door. First point of significant discomfort came about half way into the final 400m. I slowed up a bit as I wanted to ensure I could still go UB once I got inside.
Afterthoughts: Felt worse after the 1 minute row than after Helen. Overall, happy with the day. This was my first Rx'd Helen.
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