Another Memorial Day has come and gone. Memorial Day means one thing for me.
"Murph"
For those that don't know, "Murph" is a workout that CrossFit athletes around the globe do on Memorial Day. It is a workout that we do to honor those that have made the ultimate sacrifice in defense of our freedom, and the world.
Now, "Murph" is never about personal achievement. But that doesn't mean we are not trying to improve out performance year-over-year.
This year, I finished in 61 minutes and 9 Seconds. That is 8 minutes 36 seconds faster than last year.
Next year, I am getting under an hour, for sure.
Showing posts with label Benchmarks. Show all posts
Showing posts with label Benchmarks. Show all posts
June 5, 2017
May 24, 2017
Having a "Helen" Good Time
On May 16th, CompTrain Masters (CTM) programmed Helen. For anyone who doesn't know, Helen is:
3 Rounds for Time of:
Run 400m
21 Kettlebell swings @ 53#
12 Pull-up
So on that day, I did Helen RX for the very first time.
The results?
15:09
Since it is the first time I had ever done Helen RX, that was a PR. I'll take it.
Then, one week later, on May 23rd, Helen was programmed at CFD. I was feeling froggy that day, so I decided to do Helen again, even though I had a different metcon programmed that day (which I did two hours later). The one kicker? The time cap was 13 minutes. So I would have to PR the workout by almost 2 minutes just to beat the time cap. The results?
12:52
So what changed in a week? I didn't get that much fitter in 7 days.
1. I pushed a little harder on the run. Running in a WOD hurts, but it doesn't hurt that much more to go just a little bit faster.
2. I committed to only taking one break on the KB swings. I set it down every time after 11, took 5 deep breaths, and then got back on it and did the remaining 10.
If the CTM programming has done anything for me, it has taught me to #sufferbetter.
3 Rounds for Time of:
Run 400m
21 Kettlebell swings @ 53#
12 Pull-up
So on that day, I did Helen RX for the very first time.
The results?
15:09
Since it is the first time I had ever done Helen RX, that was a PR. I'll take it.
Then, one week later, on May 23rd, Helen was programmed at CFD. I was feeling froggy that day, so I decided to do Helen again, even though I had a different metcon programmed that day (which I did two hours later). The one kicker? The time cap was 13 minutes. So I would have to PR the workout by almost 2 minutes just to beat the time cap. The results?
12:52
So what changed in a week? I didn't get that much fitter in 7 days.
1. I pushed a little harder on the run. Running in a WOD hurts, but it doesn't hurt that much more to go just a little bit faster.
2. I committed to only taking one break on the KB swings. I set it down every time after 11, took 5 deep breaths, and then got back on it and did the remaining 10.
If the CTM programming has done anything for me, it has taught me to #sufferbetter.
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