Mon, 5/01

[Analisa Naldi]

Corporate WOD: "Helen"

400m Run
21 KB Swings - 20kg KB
12 Pull-Ups - all kipping

3 Rounds for time
Analisa and Serena - both 12 minutes and some change.....

First time I met "Helen" she kicked my butt! It took me 17' and some change to complete the workout...my pull-ups kept me slower. However, I also used a 24kg KB that time. This morning I was smoother on my KB swings (careful due to major glute med tension from last week), but I never had a real rhythm in my pull-ups.

Post WO -
Rope Climbs - x2
GHG Sit-Ups - x50
Handstands - x5 (pulling feet off wall finally and standing in free space for 5-10 seconds)
Jump Rope - went to fatigue
L/H sits - we're working on these!
Knees to elbows - x20
MB Slams - 16lbs - 2x20

Just fun stuff Serena and I did -
Thanks for working out!
A:D

[Gabe Rinaldi]

CrossFit Los Altos 1pm workout

participants - Michelle, Randy, Kurt

WOD - practice clean technique

Michelle - worked up to a full clean with 25 kg

Randy - worked up to a power clean (power vs. full clean due to flexibility) with 60 kg

Kurt - worked up to a full clean with 70 kg

Excellent job with the second most technical exercise with a barbell :) We will refine technique further over time and use this exercise as a method to develop explosiveness!

[Thom Downing]

Corporate WOD: "Helen"

400m Run
21 KB Swings - 20kg KB
12 Pull-Ups - all kipping

3 Rounds for time
Analisa and Serena - both 12 minutes and some change.....

First time I met "Helen" she kicked my butt! It took me 17' and some change to complete the workout...my pull-ups kept me slower. However, I also used a 24kg KB that time. This morning I was smoother on my KB swings (careful due to major glute med tension from last week), but I never had a real rhythm in my pull-ups.

Post WO -
Rope Climbs - x2
GHG Sit-Ups - x50
Handstands - x5 (pulling feet off wall finally and standing in free space for 5-10 seconds)
Jump Rope - went to fatigue
L/H sits - we're working on these!
Knees to elbows - x20
MB Slams - 16lbs - 2x20

Just fun stuff Serena and I did -
Thanks for working out!
A:D

Analisa, do you go full out on the WOD? If so, how do you have so much juice left for all the added post-exercises?

I find myself completely tapped post-ex.

thoughts?

[Jean Swanson]

WOD 'Helen'
3 rounds:
400m run
KB swings x 21, 16 kg
pullups x 12, 6 full, 6 jump
time:12:56

post CrossFit workout: hoist and carry odd objects (large root mass, rocks, bags of compost), dig deep hole, plant a tree

[Analisa Naldi]

Analisa, do you go full out on the WOD? If so, how do you have so much juice left for all the added post-exercises?

I find myself completely tapped post-ex.

thoughts?

Thom -
I always go all out on the WOD! Like I said, last time I met "Helen" it took me 17 some-odd minutes versus this morning it took 5 minutes less. In terms of having "juice" left after todays workout it is important to note that there was some rest and recovery between the WOD and the "fun exercises" we did afterwards. I recovered (sat down, cooled off). My heart rate dropped back down to comfortable after approximately 3 minutes. The only thing that took a while (approximately 10 minutes) to really recover, was my grip (from KB swings and pull-ups). This made the rope climb a fun, more intense challenge, due to the fatigue that I was already experiencing.
The beauty of a WOD like today's is that it encourages one to produce the greatest amount of power (work per unit time) possible because it is a race of designated reps against time. Therefore, with the combination of the exercises selected and the competitiveness of the WOD, it naturally requires high intensity.
The keys to my extra "juice" today were the shorter duration of the WOD, a partial adaptation to high intensity/fast paced WOD's (nowhere near elite, but my body has adapted some to a high intensity, short-moderate duration type workout), and the recovery time between WOD and post-WOD exercises.
I'm really interested to hear your thoughts and hear what everybody else who completes the daily WOD's has to say.....everybody that completed Helen today did additional exercises.......additional thoughts?:D

[Scott Kolasinski]

Did "Helen", Three Rounds of:
1/4 mile on TM
21 KB Swings with 24 kg
12 Pull-Ups (Kippin)

Time = 10:24

Felt winded, but that's expected.

Did "whatever" afterwards: Moderate Bench, DB Curls, Practiced Double Unders, Rotator Cuff rehab and Lat Raises.:cool: (Keala told me to put this face here...really.):eek: :mad: :rolleyes: (these too)

[John Nguyen]

I did Helen, too. A little over a minute. Taxed, but recovered to move on to 21 hand-stand push-ups and 7 rope climbs, broken.

Like Analisa said, adaptation to intensity occurs if there is consistency. What ever juice is left comes simply from recovery, and what ever you do with that juice for following exercises can net you only so much added intensity. But even that becomes a process of adaptation. If that's consistent enough, I'd bet next time Analisa will follow up Helen with 3 rope climbs instead of 2, 60 glute-ham sit-ups instead of 50, 30 second free handstands instead of 10, etc.

I, on the other hand, will probably fall off the rope and twist my ankle.

JN