WOD:
“Helen“
Three rounds for time:
Run 400 meters
21 Kettlebell Swings (m-1.5 pood / f-1 pood)
12 Pull-ups
Post time to comments.
SCALES:
Gold:
Three rounds for time:
Run 400 meters
21 Kettlebell Swings (m-1.5 pood / f-1 pood)
12 Pull-ups (blue band)
Silver:
Three rounds for time:
Run 400 meters
21 Kettlebell Swings (m-1 pood / f-3/4 pood)
12 Pull-ups (green band)
Bronze:
Three rounds for time:
Run 200 meters
21 Kettlebell Swings (m-3/4 pood / f-1/2 pood)
12 Jumping Pull-ups
WARMUP:
8 min AMRAP:
5 Med Ball Slams
5 Hang to Actives
5 Jumping Air Squats
5 Easy Kettlebell Swings
13:44 Rx
Rx’d pullups in a WOD. Nice work, man!
Way to go Justin!!
Man, you are making huge progress with pullups!
15:18 Rx
That 1.5 got heavy in round 2…
Thanks Kristen, et al. for the motivation this morning.
Congrats on the WOD. You killed it! Glad I could give you a little push 🙂
9:58 Rx’d.
You have to kill the run….Thanks Daniel for the advice :D.
I am gone for the rest of the week. I hope everyone has a great Thanksgiving!!!
Awesome job beast lady!!!
Gold 14:56 Thanks Daniel!
12:28 RX’D. Fowler is a beast!
Rx: 9:39
let go of the pullup bar 4 times on the last round. should have listened to brent.
“It was hard to stay relaxed on the run when I couldn’t f#$*ing breath”
First time doing Helen, it was a good one.
12:03 Rx, the run killed me!
11:00 Gold.
Lot of spectacular work tonight from the 4:00 and 5:15 classes. Ben and Matt took top spots in each class with blazingly fast times. Looked like 6:30 was gonna be a big, fun class too!
My work tonight was Shoulder Press and Back Squat, 5×5, and then death by strict chest to bar pullups. Trying to gradually work back into intensity with my left shoulder.
Press
135-140-145-145-150×3
Back Squat
250-260-270-280-290(PR by 5)
Death by CTB pullups: 8 rounds + 7 reps
9:30 Rx’d (PR by 1:09)
All KB Swings and Pull-Ups unbroken. I was really happy mentally and physically tonight after getting my ass handed to me by Hung-over Fran last night.
9:38 accidentally did 9 extra pullups. Still a PR from 9:53.
The 6:30 class was a blast to coach! I haven’t that much energy in one of my class in a well! We had at least four athletes PR! We had several new athletes that didn’t blink an eye at hitting this one all out! Good times!
9:01 (25 sec off my best)
Thanks for the push from Justin and Matt!
12:08 Rx’d PR by about 30 seconds from the last time I did it and MAJOR PR from the first time I ever did it. Awesome job John and thanks for counting my reps!
14:11 Rx (first time Rx’ing)
A little over a year ago (soon after starting CFI) I completed this workout in 18:08 using a 1 pood KB and the Saturn 5 band (silver) for pullups. The running still sucks. =)
That’s huge progress, Dan. Think about the change in level of conditioning and strength that represents. I bet you literally doubled your power output. Awesome progress for a year!
Thanks Jeff, 37 year old Dan could certainly whip 36 year Dan’s ass. Can’t wait to see what 38 brings!