Helen
Congratulations on all the PRs this week! It’s been amazing working with all of you in the mornings and – of course – sharing some of the best jokes ever told. You’ve got one more morning of awesome jokes left before KP gets back from vacation, so come on in and get your plank on with me tomorrow am! We’ve got an excellent classic benchmark on tap tomorrow: one you’ll definitely remember.
The last time we did Helen was back on April 11. We’re taking her on again today with a little more sprint practice under our belts – and hopefully a better set of running technique and an understanding of the determination needed to stay on the kettlebell for big, unbroken sets.
There’s a CrossFit saying: “You don’t know cardio until you’ve done Helen.” If you attack this the way it’s meant to be attacked – flat out on the sprints and unbroken in the KBS and Pullups – you’ll see exactly what that means.
Skill: Running Drills
WOD:
“Helen”
3 rounds
400m Run
21 Kb Swings (1.5/1)
12 Pull-ups
12:19 with a blue band. I’m happy with that. Can’t find my previous time for the life of me.
11:28 Rx, last time I used a blue band for the pullups, and a minute faster.
WOD: 12:19 Rx
KB swings went unbroken. This was the easiest part, surprisingly. Pullups weren’t really clicking today though – last round broken into two sets of 6. I should’ve pushed it harder on the runs.
So many new faces at the noon class. AWESOME!
Tomorrow will be Andrew Tasso’s last day if anyone would like to join us for some post-WOD gluttony.
last time: 13:54, 12kg KB & red band
today: 14:07, 16kg KB & red band
somewhere in the middle of the 2nd run, everything in my body decided to ache all at once—it was kind of amazing, actually
#sunshine
Loved this workout the last time we did it.
Went a little lighter on the kettle-bell this time, but my tailbone wasn’t having it. (stupid bonding experience with a car door while biking).
Pullups are finally feeling ok, shoulder is almost all better.
WOD: 14:01
First time doing Helen, and I got to see Maralene for the first time in forever! 15:59 with 1pd kettle bells and banded pull-ups.
Happy weekend everyone! Thanks Maralene for my most excellent personal training session 🙂
Not as bad as I feared, I kinda liked Helen!
15:43 with running feeling a little faster, the second smallest kb, and a green and 2 red bands (and some no reps I was generous on).
Great push overall in the 7:30!