Tuesday 3/9/2010
Workout of the Day
“Helen”
Three rounds for time:
Run 400 meters
21 KB Swings (55#/35#)
12 Pull-ups
Post time to comments.
25 Comments to Tuesday 3/9/2010
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M 40/205
“Helen”
10:31rx’d PR (12:50 on 12/10/09)
Kristin 30/145
11:17 Rx’d
PR by 4 whole seconds. But if my swimming days taught me anything, it’s to be happy even with just 1/100th of a second improvement. It’s the last run that gets me every time. And the last set of pullups. But it definitely felt awesome to be outside in the sunshine this morning even if I felt like puking.
Carli 27/104
12:30 rx’d
it’s either a PR by 11 secs or 1 min slower (I did Helen after I had the baby in 11:36 but I can’t remember if I did it prescribed)…I think I’ll go with the PR by 11 seconds
Carol 61/130
Dear sweet “Helen”, I like you way better than “Annie”!
OK..I did not PR, I actually was 2 minutes slower. However, last time I did Helen I used a 20# KB and the green wide band for pull ups. This time I used 25# KB and used the thinner purple band for pull ups…still scaled but harder.
Time: 17:32…just a reminder to all..I have a real bum left knee with severe arthritis so my “running” sucks. I probably could fast walk the 400 meters faster than my jog crawl! I know “WA WA”…stop whining Carol!
And Jake…don’t ever be starting your second run before i finish my first…very demoralizing
Heather, great job on your PR.
Kristin…a PR is a PR! Congrats!
Carli…….of course you PR’d!!
Greg and James are actually running in the photo. Heather and I just kinda jogged but mostly walked fast for that WOD!! Good job guys!
8:44 Rx’d
whoa… a little behind pace on this one today.
I hope to see someone with a sub 7 in there tonight.
Good push am crew and well done on many PR’s but I gotta give some props to heather. She is stepping up her game with every workout I’m noticing all your hard work paying off I am very impressed and proud! Great job heather!!
Jen 31/145 12:39 PR by about 2 min, Oh I I long to be one of those 10 min (or sub 10 min) Helen folks
Heather 34/125
14:26 Rx’d and PR by 1 min!!!! =) And the last time I did it, I was a min faster too so hopefully I’ll get to 12 (that’s my goal). If I can only stay up on the pullup bar instead of jumping down each time but improvement is improvement
SOOO proud of you Carol for stepping up and using the heavier weight and smaller band. And next time you’re doing 35# kbs
Thanks Sara for the congrats. I try to stay under the radar but it’s so nice to hear that my hard work is paying off. Having you as a trainer really helps b/c you’re always pushing me to do better. CFO has become my ‘family’ and I thank each and everyone of you for being my support system and inspiring me to do better!!! Love you all!!!
Great Job tonight everyone!! Cameron you have some serious speed on those runs. Lee awesome job as well. Great to be back there working out with all of you again. Thanks for the push and instruction Chad.
My lil pookie had a 50 sec pr. So proud of him!! It must be all those paleo treats I’ve been making for him.
Dom 9:56 rx
Joe 8:06 rx
Before I post my time, I want to give a shout out to Lil Pookie!!!! Nice!
Lee 36/175
8:19 Rxd PR…gunnin’ for that sub 8!
Tyler E. 23/175
7:51 Rx’d. I think this is a PR for me but I cant remember.
What’s up guys. Thought I’d drop my favorite CF Gym a line on the day they did my favorite WOD.
1. Chad, welcome home man. You gonna be competing at sectionals?
2. Those are some awesome times. I think the record time at my current gym (Potomac CF) is in the low 8:00s, and the membership here is easily 300+ . Some studs over there in the 757.
3. What was Cam’s time and why is he to cool to post anymore? Someone tell that punk I’m calling him out.
Other than that, looking forward to seeing you guys at sectionals.
Jackson
Jackson, Helen is your favorite workout? Gross.
ps i meant that nicely. good to hear from you
Beth 35/120
11:19 Rx PR by 12 secs. Gotta get my pullups down better to beat 10. Awesome work Heather, Carol, Kristin, Jen, Carli! Night crew, you guys rocked it! BTW, I put a sign up sheet up for free massages…I need 2 bodies a week to practice on so I’m giving you guys 1st dibs.
Who is this Jackson guy? And how does he know my name? Maybe Ill meet him at sectionals.
7:09 Rx’d
2nd the shout out to “The Pookie” (not the pukie) on PR’s and everyone who hit it hard tonight.
Jackson-great to hear from you and it’s ok to admit I know you secretly still heart CF Odyssey
Cam- I’m with Jackson..to cool to post?
I did Helen with guys weight tonight-13:30
Lee-sorry about the show I gave earlier
Dee F/27/145
So tonight I was not prepared to face Helen, I was running low on fuel, stressed from work and just focused on everyone else’s performances in the gym. Then, I thought I would just test out how I felt doing Helen without warming up and not being mentally squared away. (oh and no damn music)
8:58 Rx’d
Overall, I learned that even though the body was struggling a little bit, my mental strength had improved and was the ticket to pushing me through!
Great job crew~
Well the good news is I should be crushing all kinds of PRs in a few months. I want to thank Chad and Joe for giving me options and keeping me moving when I hit a wall today. Thanks guys!
17:08
OK. Helen hurt me with the ab muscle hurt. And I forgot my time… but whatever it was, it was a PR!
Mike S – 40/200
I finally made it to another CrossFit gym out here – BattleBorn CrossFit in Reno. A great group of people and a really tough WOD. Plus, all their bumpers were in Kg, so I was guessing my weights. I guess that worked b.c. I hit 3-rep PRs on both strength exercises!
3-3-3-3-3:
- Front Squat: 40-60-90-100-110kg = 88-132-198-220-242 (PR) lbs
- Strict Press: 40-60-65-70 kg = 88-132-143-154 (PR) lbs
—Rest—
10 Rounds:
-5x Turkish Get-up (45#)
-10x DARC KB Swg (53#) (1-arm, swapping arms KB swings – Awesome!)
-200m run
25:58:00 (Those T-get-ups get really heavy!)
made this one up on Wednesday
8:52Rxd PR
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