The girls!
 
They’re back!  In CrossFit, the “girls” are a series of benchmark workouts that we can use to test ourselves against our former selves and with CrossFitters across the globe.  We’ve selected our favorites that we find to be both good tests and great training stimuli.
Today we’ll be doing Helen, but we’ll be subbing the 400m run for a 500m row so we don’t have to deal with the weather and early darkness. Â She’ll have a very similar feel on the rower, but perhaps a bit more grippy (hint – don’t death grip the rower handle.) Â As with so many of our named workouts, she looks simple on the surface, but she’s guaranteed to take you to another place by the time you round the bend to the last round.
For more on our upcoming cycle (and so much more about what’s going on here), check out the newsletter blog!
STR:
Jerk (split)
2-2-2-2-2-2
WOD:Â Rowing Helen
3 rounds
row 500m
21 KBS (1.5/1)
12 pull ups
Our Thanksgiving schedule will be as follows:
|
Wednesday, November 26 |
Day Before Thanksgiving |
Reduced Schedule: Closing Early (Open gym 5-6:30 but no evening classes, morning and noon classes still on) |
|
Thursday, November 27 |
Thanksgiving |
Closed |
|
Friday, November 28 |
Day After Thanksgiving |
Reduced Schedule: Open Late (No morning classes, noon and evening classes still on) |
SJ: 165#
WOD: 14:11 Rx
Ugh. Maybe 1:50-1:55 average pace on the rower, broke up the KBs, did most of the pullups two at a time.
STR: Split Jerk, 95#, I think I could have done a bit more weight.
WOD: 12:51
Row – For round 1 I was about 1:50, rounds 2 & 3 were more in the 2:00 – 2:10 range
KBS – I used a lighter kettle bell (12kg) than what I’d been using for other WODs and I felt more in control throughout.
Pullups – Blue and Red band
SJ: 75#, which is more like a 4 rep max, but it was great to work on form .
WOD: 13:43? Which is faster than my last running Helen, with the same 1pd and jumping pullups.
Great work from the 7:30 crowd!
SJ: 135#
WOD: 14:04 RX
I hate rowing. 🙂