090930 Helen & 091009

A little catching up..

Helen 090930
Buttercups:
3 rounds for time of
run 200 m (run/walk) - I did it on my cross trainer / elliptical at level 3 (0.12miles)
12 kettlebell/dumbbell swings, 5-10# - I used a 10lb / 4.5kg Dumbell
6 pull ups (assisted, or beginner pull ups) - I did u/h/chins with ffet on bech to give a little assistance

Done in 6.13mins - found it pretty easy - will have to up it next time for sure.

Still had some energy left as I'm behind due to more rest days than 3/1 so decide to do..
091009
Buttercups:
Run/jog/walk 200 meters - I did it on my cross trainer / elliptical at level 3
9 left-legged pistols - not done many before so took it easyish - after watch the excellent vid by adrian boz - I got up on my bench and held on to pull up bar / sides of rack for support and assistance - went well
9 right-legged pistols
15 sit-ups - to vertical with hand between knees. Not got my abmat yet but its ordered and should be here any day along with my pro foam roller wahoo
6 left-legged pistols
6 right-legged pistols
12 sit-ups
3 right-legged pistols
3 left legged pistols
9 sit-ups
Run/jog/walk 200 meters -- I did it on my cross trainer / elliptical at level 3

Done in 9.51 mins

Now I'm done lol - those pistols are tough.
Enjoyed the workout - I'm really loving crossfit - the variety, the challenge, the changes in my body already = totally awesome.