Im back! Thanks to all of you who mentioned wanting to see me posting again. Its flattering to know y'all are reading. XOXO

"Helen on Roids" or "Double Pyramid Helen"

run 1200m

63 kettlebell swings (35#)

36 pull ups

run 800m

42 kb swings

24 pull ups

run 400m

21 kb swings

12 pull ups

20:28

Yesterday was day 1 of training camp for the LFL. My back was finally not in crippling pain and I only had 800 mg of IBU on board! YES! By the end of practice it was lit up pretty good but I still didn't need any pain meds to sleep. Woke up this am pretty stiff. One knee is swollen pretty good, limiting the rom but its just from ground impact so I figured I could chance it. Felt pretty good during the WOD but it was a tough one. Cant imagine doing it in a comp on day 2 with outdoor pull up stations and zero shade. Amazing watching Annie T blow this away in sub 18. Her pull ups are out of control. Box temp was 97 degrees. Full 4 pm sun outside. Day 2 of training camp tomorrow evening.

and my outcome.

2009 Crossfit Games Regional Qualifier

Place: 9th overall?

weakness: overhead squat

2010 Crossfit Games FL Sectional

place: 1st overall

weakness: run, clean

2010 Crossfit Games Regional Qualifier

place: 49th

weakness: HSPU, Muscle Up, mental preparedness

Next year??

Its been a while, AGAIN! I have been resting a lot. Mostly just working the jerk and split snatch technique with Harvey and throwing in a few metcons here and there. Trained at CFJax this weekend and felt pretty good. My clean was weird so we are going to hit that this week. PR's are still coming so I guess the work capacity is still here. Just fine tuning some technique as the regional qualifier approaches.

Fran

21-15-9

Thruster 65#

pullup

3:32 pr

then:

Clean technique with RH

push jerk

1 x 8
1 x 5
3 x 3 115, 125, 135

AMRAP 8 min
10 push press 15#
10 ring dip
20 split jump
4 + 10PP

mixed 10K for time

row 5k 20:51 (pr)

run 5k

total time: 48:

Went in to this with sore legs and back from the FSQ. I think the run was more than 5k but the scenery was awesome and the breeze was nice, until the headwind heading back. I kicked the rows ass with little effort so that was pretty awesome. I wasn't really hurting until the final 750.

Front Squat

1x 10 85#

1x 8 105#

1x 5 125#

3x3 5 36 inch box jumps in between

(135, 145, 155f)

Then

4 rft

25 squat jump ball slam #20

10 ring push ups, feet on 21 inch box

25 KTE (on rings to save hands for massage)

15 something

5K run, untimed

"Supergirl Helen"

3 rnds

400m run

21 KB swings 53#

6 muscle ups

time.... I forgot