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Laura Rucker 07-09-2005 11:35 PM

I see progress:
Helen 400m 21 KB swings 12 Pullups

July 9th 19:33 480M (KB)21x12kg, (KB)2x21x16kg 15-12-12 unassisted p/u

may 19th 17:35 480M 25# db p/u From standing

January 12 15:07 500m 25# db Jumping Pullups

December 14 14:00 480M 20# db Ring Rows

But DANG, I gritted my teeth when my partner told me my time this morning. This time will have to improve starting now. I think I'll stick with the 16kg KB until I start seeing sub 15 minute times again. I just don't get to do Helen very often.

I'll post my Fran times as a reply. There is a similar pattern.

Laura Rucker 07-10-2005 12:07 AM

Jan 15 6:30 Fran 45# thrusters, Pullups (with stretch bands and assist by Lonnie from CF HQ)
March 01 17:16 Flat Fran 45 65# thrusters, 45 pullups Started from standing
March 07 11:06 Frc Fran 65# 5 rounds of 9 thrusters, 9 pullups Started from standing
March 09 13:05 Fran 65# started from standing
May 05 23:00 Fran 65# Band Assisted/Unassisted
Jun 18 10:45 Fran 20# db thruster Unassisted singles

Jonathan Kessler 07-10-2005 01:10 PM

Hey Laura,
I *think* what you're saying is "I'm doing the exercises with less and less assist" (at this point, no assist) but my times have gone up.
Yeah, yer times have gone up, but so has your workload, by heaps!
You're doing great, girl. Now that you've got an "unassisted" benchmark, do it again the same way next time and you'll see your time drop.
BTW, if I haven't told you lately, I really love your icon. My inner dawg is lying in the sun today...

Laura Rucker 07-10-2005 07:01 PM

Jonathan: Exactly, I'm finally getting some "unassisted" benchmarks and getting to the point of doing the unmodified exercises has been quite an effort. Last time I tried to use 35 pounds for a KB swing, I almost fell over on the downward arc.

Thanks for the encouragement. I was hoping for a much better time on Helen, but she is a toughie.

Thanks re: the icon. My inner dawg was out by the pool all day at a party. OUCH ...I have an outer sunburn.

Karl Steadman 07-11-2005 12:23 AM


I have had exactly the same experience. It is what happens in my opinion when you start to progress to the ultimate of CrossFit - The rx'd group!

I found that as my times improved i was having to up the weight closer to 'as prescribed' and my times were taking a beating.

Keep unleashing the inner dawg and you'll keep on rocking!

By the way 'Helen' is my favourite 'girl' and i've now erm.......done her :uhoh: 3 times, each time as rx'd and steadily will happen and you will blow it out of the water soon, i have faith.

So i guess i'm saying.....don't worry about the time so much. As soon as you get it close to the monster's times (Kelly, Matt G. et al) increase the load and strive to get the time down again!

It's working for me!


Laura Rucker 07-11-2005 07:24 AM

Hi, Karl! Thanks. "As prescribed" has never seemed closer than it does now. I've always envied the guys and women who can mark that on a WOD comment.

WHEN (oops almost posted IF) I get past single pull ups, I'll have my game on!


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