Interval “Helen”
Speed, agility, and peak power are all important attributes to develop if we are chasing well rounded athletic development. How can we plug a bit more of this type of work into our WODs? There are many different possibilities, but one is to break a workout such as the classic “Helen” into mini rounds done in interval fashion.
“Helen”, as the traditional benchmark WOD, is three rounds for time of 400 meter run, 21 kettlebell swings, and 12 pullups. You do this as fast as possible, eventually straight thru without stopping. Under these circumstances, though, your runs will be anything but true 400m sprints. Full speed sprints will need recovery time between efforts. One way to increase the peak power of a workout such as this was outlined by Robb Wolf in an issue of the Performance Menu from last year. Basically, in this version you rest 2 minutes between each exercise. This will allow you to go pretty much all out on each exercise, knowing that you will be getting some rest. The metabolic cost by the end is even higher than if you had done the workout straight thru!
Our version here splits the workout into 9 mini rounds, with 40 seconds of rest between rounds. Each round is a 40yd zig zag sprint out and back, 7 clubbell side swings, and 4 pullups. I averaged about 38 seconds per round when I tried this. You rest while your partner goes thru his or her round.
The rest period will allow you to put full speed into your short runs, and crank the other drills with max power. This, like the other interval variant, delivers a potent metabolic wallop by the time you are done. Give it a try!
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CrossFit Portland Parkour Clinic with Rafe Kelley
Parkour is the art of overcoming obstacles as swiftly and efficiently as possible using only your body. The fundamentals include running, jumping, and climbing. We build on these fundamentals to improve our ability to pass over, under, around and through obstacles with more complex movements.
Rafe Kelley is a founding member of Washington’s Parkour community, and a respected member of the national and international Parkour community.
Space is limited so please register ASAP! Go to our online store and click on the "Workshops" tab to register. -
Travis's "Buff Factory" Diary
Travis has seen his abilities, strength, and stamina all increase at CrossFit Portland. He has also reduced his body mass 15+ lbs. We haven't tweaked his diet until now. Travis is transitioning into a more natural, paleo diet and he has agreed to make his experience public.
Click on the picture of Travis to see his food log as it updates daily and support him in this transition!
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