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!
Closed July 4th
The gym will be closed on Wednesday, July 4th. Find any physical activity that you enjoy, and just play and have fun. See everyone on Friday. Have a great holiday!
Saturday, June 30th Park Workout
We will be having a free, fun workout at Col. Summers park, Saturday, June 30th at 10am. The park is near the gym, at SE 17th and Taylor St. Come out, and bring a friend!
Kelley gets a PR in the push press.
The aftermath of the recent WOD:
How many rounds in 20′?
15 Double Unders
15 Box Jumps
15 Burpees
2 Rope Climbs
Vancouver, BC Seminar
We awakened to a gray, rainy day. The steady downpour lasted all day, and I found myself getting drenched several times.
A team workout featuring burpees, SDHP, and thrusters wrapped up day one. It was a great learning experience as always, and great to visit with the CrossFit community.
Up the Ladder
Bill negotiates the Bachar Ladder in the skill practice session on Friday morning. We also worked on handstands, and introduced handstands on the low rings.
Tuck Front Lever Pullups
The tucked front lever pullup helps develop great rowing strength and core stability. It is particularly useful for climbers. Start by developing a solid tucked front lever hold, 15 to 20 seconds minimum. After that point, you can begin to work on the pullup. Try to keep your hips at the same height as your shoulders during the whole movement. Once you gain some proficiency with this exercise, substitute it for regular pullups during your workouts on occasion. You may need to drop the total volume a bit if you do this.
What if you can hold the lever, but the pullup portion eludes you? Develop rowing strength with body rows on the rings, elevating your feet on a box as needed. Another option is to have a training partner assist your pullup by helping to lift you to the top position, then try to lower slowly under your own strength. Developing strength in the negative, or lowering position will soon allow you to perform the concentric portion of the movement.
A New Twist
4 rounds for time:
10 Medicine ball cleans
10 Side wall ball L
10 side wall ball R
20 Double unders
Bill doing the side wall ball.
Finished with a 3 round circuit of:
12 Clubbell side swings
6/6 Rolling planks
StrongMan Monday
Monday night, it was uphill truck pushing, a sledgehammer and the tire, kettlebell swings, and team farmer’s walks.
Camas Post Office crew visits
On Memorial Day Weekend, a group of my former co-workers came down to visit and try their hand at some basics. Thanks to all for the great send off!!
Only one PM class next Friday
We will only be having one class next Friday PM, from 7:00 to 8:00. AM classes will be run at the normal times.
I’m off for the weekend to Vancouver, BC for a CrossFit certification.
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CFPDX to Host Performance Menu Olympic Lifting Seminar
CrossFit Portland is excited to be hosting an Olympic Lifting seminar put on by Greg Everett and Aimee Anaya of Catalyst Athletics/The Performance Menu on Saturday & Sunday June 7-8, 9:00am - 4:00pm
The Olympic lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectiveness, or even avoided entirely.
For more information and to register, visit the Olympic Weightlifting Seminar page at the Performance Menu.
CrossFit Portland Around the Web
Scott's Cookbook
