WOD feb 26

BENCHMARK WOD

What is a BENCHMARK?

bench·mark

/ˈbenCHˌmärk/

Noun A standard or point of reference against which things may be compared or assessed.

Verb Evaluate or check (something) by comparison with a standard: "we are benchmarking our performance against external criteria". Benchmark workouts are not usually repeated often. This allows you to track your progress.

"HELEN"
3 rounds for time
400 m Run
21 KB Swings (1.5 pd)
12 Pull-ups

(CrossFit Journal, a great resource for everything CrossFit on CrossFit.com site. One article was an interview with Greg Glassman, the founder of CrossFit. When asked what’s with the girl names Mr. Glassman responded, ” I think anything that leaves you laying on your back gasping for air wondering what just happened to you should be named after a girl.” So there it is, the reason for the names from the man himself.)

3 Rounds

400M RUN

(rowed/ice on ground)

21 KB SWINGS (1.5 pood)

(i used 44lb)

12 PULL UPS

(i used the black band-least resistant-PR)

(my time: 14:47)

Below is a good video for progression on pull-ups. I started with jumping pull-ups, worked my way to the least resistance band. 

Below is a good progression for the KIP in kipping pull-up.

Getting better at pull-ups sometimes comes with a price! Tore my hands for the first time! Ouch! As bad as it hurts, i'm a little bit proud of it. :)