Monday 19 July

Jonathan performs kettlebell swings during Helen while Eric looks on.

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

If you trained yesterday and performed Helen, your WOD is “Death by Power Clean.” With a running clock perform 1 power clean the first minute, 2 the second minute, 3 the third minute, and so on until you are unable to complete the required number of power cleans in a minute. Score is number of minutes you are able to “survive.” Mens’ prescribed load is 135 lbs, ladies’ is 75 lbs.

Watch the archive footage of the 2010 CrossFit Games.

2010 CrossFit Games Winners – 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women’s competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.

39 thoughts on “Monday 19 July

  1. 27:37 Rx

    Killer workout. Those kettlebell swings kill me every time. The 800m run is horrible because your arms are dead. Also, that 400m run was the slowest ever.

    Great work this morning. Thanks to everyone for the push at the end, I needed it.

  2. 10 rnds Au (115#)

    Did 28 135# power cleans afterward. Felt good.

    Another fun class this AM.

  3. Another fun class to coach this morning. Russell was the sole athlete to perform the WOD Rx’d and finish under the time cap (and at a solid time of 26’ish). Jordan really excelled at death by power clean. Was great to get Ryan F. in the class with us, even though I forgot to fully explain how class goes and he started his WOD with the 800m run while everyone was still warming up. My bad on that one. Oh, and congrats to Erin A. for her first kipping pullups.

    I’ve noticed something this month: As soon as one lady moves up and starts using a heavier kettlebell, then all of you start using the heavier kettlebell. Interesting.

  4. 9 completed Rounds Death by Power Clean at 85lbs. So b/t Silver and Bronze. I got about 7 or 8 in on the 10th round before time changed. That was fun and still amazes me how I can work a sweat up in 10 minutes of working out.

    Thanks Greg B. for the tips on the Kepling Pull-up. Looks like I have the potential on the band, so just need to nail down that form and I will have it.

  5. My morning WOD:
    AMRAP 10 minutes
    3 muscle ups
    15 hip extensions
    7 rounds + 1 MU

    I set the rings where I had to jump to grab them, and each MU started with a full turnout. I figured it’s time for me to stop being a pansy and make MUs every bit at tough as they should be. I found there is a subtle art to jumping and gripping the rings with false grip.

  6. WOW!! What an awesome morning…Megan throwing 1 pood KBS like they weighed nothing.. Erin A. doing kipping pull-ups and Zan coming to a morning class..:)

    Did Helen on steroids: Silver version with kipping pull-ups
    Time: 15:16

    Great Job Everyone!

  7. Awesome Monday Morning. Great Job to all of you Crazy Super Helen’ers

    Death by Powerclean. 11 Rounds Complete RX’d. The games have me motivated. There is so much I want to improve. I am going to try to put a little technique work in every day.
    Thanks Jeff

  8. Did Gold today. Super crazy tough. 33:14 (oh yea, with the stupid blue band on PU’s).

    Everyone worked so hard this morning, and I’ve never seen so many people in the morning class, it was awesome!

    Congrats Erin on your first kipping PU! Thats so awesome!

    1. BTW, Megan, gold on today’s WOD is no bullshit. Very, very strong work.

      1. Have to agree with Jeff here. Those of us that did it yesterday did not do what you did today, Megan, so you should be proud!!

  9. Death by Powerclean:
    12 rounds + 10 reps Rx’d.

    I was mentally done after that 12th round. I should be able to do 13 rounds or more next time. This was pretty fun…for an AM WOD.

  10. I only completed 8 rounds on the Death by Power Clean with 55 lbs. Wasn’t thrilled but obviously time was the limiting factor, not strength. I continued to do more after I technically failed because I felt like it was too short/ incomplete of a workout for me. I need to get more efficient with my power cleans. I got tired quickly.

    Yes, I got my first Kipping pull-up!!! (and maybe even a second??), so now I know I can do it. Melissa F. is an amazing coach on the kipping!! The one I got was almost an accident and afterward, i was like, “Oh, that was easy once you do it right!” I struggled getting more after. I’m going to use the excuse that it was at the end of the WOD and I was tired. ;-)Next goal- 5 in a row.

    Like Greg, I find that the Crossfit Games was the motivation I needed.

  11. 11:41 Silver (with kipping pullups)

    Run 800m
    42 1.0 pd kb swings
    24 kipping pullups

    Run 400m
    21 1.0 pd kb swings
    12 kipping pullups

    I was able to do all the kb swings unbroken. I’m going to have to force myself to go up to 1.5 pd pretty soon. I feel like I’m in between 1 and 1.5. Thanks for the advice, Jeff. Maybe I’ll switch to Russian standard for a little while at 1.5.

    1. Lonny, that’s what I did. I’m not quite accustomed to 1 pood yet but I’m getting the 3/4 pood too easily. I did Helen yesterday with 1 pood (which hurt) but I did Russian standard. That got me used to working with a heavier weight. I feel like I won’t improve unless I force myself to do something uncomfortable.

  12. Silver 14:55, Thanks to Davy for being the rabbit I never stood a chance of catching :o) and to Christina for pulling me through the last round of pull ups!! Dan, nice job on your power cleans!!

  13. Silver 11:58. Also, I used the 1.5 pood Rx’d, a first for me. Christina suggested that with the Russian standard of ROM. That worked well and allowed me to step up to the heavier KB.

  14. 29:19 Rx’d

    This was our first Crossfit reality check since getting back from Russia. I can definitely tell the three weeks of touring has affected my stamina a bit. Other than that, a great sweaty workout!

  15. 9:32 Rx’d – Helen

    Was able to get all swings and pullups unbroken. The final 400 meter run slowed my time down a bit. But, I went as hard as I could, and I can honestly say, the time I got was my best effort….short of having a gun pointed at me to go faster.

    After a little bit of rest, Christina “invited” me to join her on today’s workout, Death By Power Clean. So, per her invite, along with some sarcastic encouragement/slander from Zan, I humbly accepted. It sucked.

    The result – 10 rounds +9 Rx’d @ 135 pounds.

    Awesome job to Christina for getting mega rounds completed. And also props to Yaneth for a deadlift PR!

  16. Today I did the death by power clean and I got 12 rounds +12. On a more exciting note…I got my first 2 kipping pull ups today (: I just decided to get on that bar and show it who is boss (: Thanks to everyone for the motivation! The 6:15 class rocked! I can’t believe Daniel and Christina did Helen and then did death by power clean back to back! Ya’ll did awesome!!!

  17. I did a variation of “Helen snorts a line” during the 5:00 class
    1200m run
    126 double unders
    36 HSPU
    800m run
    84 DUs
    24 HSPUs
    400m run
    42 DUs
    12 HSPUs
    Time: 22:48 (I think)

    Good WOD for me. All parts were difficult, but not so demoralizing that I spent too much time on them.

  18. Fun 6:15 class today! Lots of strong work on power cleans and our Hellen’ish WOD. Daniel really killed Helen as Rx’d and Zan almost survived the 14th minute of death by power clean.

  19. Loved coaching today. Everyone did really great… the energy at CFI keeps getting better and better 🙂 Morning class looked liked they had fun as usual. Lunch class brought it today… Dan really pushed through some awesome Power Cleans while Michelle and Davy took on Helen with determination! Five o’clock class was split almost down the middle. Kristen took on 75lbs like it was nothing! Everyone who took on a version of Helen completed it under the 35 minute cut off! The 6:15 class was extremely supportive and a blast to workout with! Looking forward to another full day of fun tomorrow!

  20. Helen – Time: 12:47 Rx’d last round at my lunch!

    Death by Power Cleans afterwards: 11 rounds + 11

    Both were tough in different ways. Overall, good day of work. Not happy with my Helen time. I’ll get her next time!

  21. Tough workout. I struggled but tried to keep a solid pace. I enjoy WODs with pull-ups now because I feel like I can finally do them well enough to survive a full workout, even though I did scale the pull ups to keep the intensity up. So I still have a ways to go. 29:47 (rx’d but 21-15-9 PUs)

  22. 1200m run
    126 double-unders
    36 box jumps, 24″
    800m run
    84 double-unders
    24 box jumps
    400m run
    42 double-unders
    12 box jumps
    Time: 21:24 (I think)

  23. Did last weeks deaflift 145-115-165-135-155-185 total 800. I was spent towards the end trying to PR at 185. Thanks to eveyone for all the help and encouragement! I love CFI!:)

  24. Last one is 85 lbs not 185 oops! I’m obssesed with 185! Ha ha next time!

    1. thanks for posting this video, Greg. I think I’ve been reverse curling instead of power cleaning properly.

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