I recently came across some information regarding CrossFit and thought the program looked very good. I have decided to follow BrandX's CrossFit WOD(Workout of the Day). Today's WOD was dubbed "Helen"
Since I'm new to crossfit I decided to scale back to the newbie CrossFit workout.
"Helen"
BrandX "Buttercups"
3 rounds for time
200M Run
12 Kettleball Swings 5 - 10#
6 Pull-ups
I modified the Swings to use a 25# Kettleball instead
I cannot do an unassisted pull-up I tried today before starting Helen just to be certain. So I used the pull up assistance machine and focused on learning the motions for a Kipping Pull Up.
I warmed up for this by using a wood dowel bar to engage my shoulders with rotation from waist to overhead to butt. If someone knows the name of this technique please let me know.
I then proceeded to do 10 Dips Weight assistance at 60# and 5 Pullups Weight assistance at 140#
My total time for "Helen" was 9:16
Nutrition Information and Weigh In:
I weighed into today at a whopping 242Lbs! Sigh I need to really drop this weight again
Breakfast: Honey Bunches of Oats Cinnamon Clusters with Skim Milk
Lunch: 2 Bierrocks
Dinner: Mr Goodcents Subs and Pastas 8" Penny Club with Pepper Jack Cheese, Sun Chips, 16 0z. of Brewed Ice Tea.
Water Intake today: 96 oz.
This workout really put me to the test and I expect amazing results from CrossFit.
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