Wednesday 090826

Ricky Frausto Filed Under:

Baseline WOD #2
"Helen"
3 rounds for time of:
400 Meter Run
21 Kettlebell Swings (1.5 pood/1 pood)
12 Pull-ups (not chest to bar)

Post time to comments.

Developing the Muscle-up: Part II - The Transition

33 Responses to "Wednesday 090826"

1. Crystal Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251256603417#c3289022674913837991'> August 25, 2009 at 10:16 PM
2. I'm ready for this one ( I think)!!!!
3. Eric C Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251263575046#c2919100320975453257'> August 26, 2009 at 12:12 AM
4. Hate to miss this one, but 2 hours of late night volleyball will call for a rest day mañana. Go
   get'em morning monsters!
5. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251288023298#c371778373361248407'> August 26, 2009 at 7:00 AM
6. I really liked this one. The run was tough but 1.5 pood kb felt like a feather compared to the 2 pood we usually use.
   
   Ricky,
   How were my pull-ups? I thought they were good but you were like a pissed off substitute teacher today!
   8:42 rx'd.
   
   Nick P
7. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251288599753#c3191759396290132534'> August 26, 2009 at 7:09 AM
8. Finished in 12:47. I probably should have scaled pullups when I'm doing 1 and 2 at a time in the 3rd round and sucking... I didn't break up the KB swings and the runs didn't feel bad, but my pullups are my weakness, and it really showed in this WOD.
   
   Shelley
9. BC Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251289380965#c7426998416033087186'> August 26, 2009 at 7:23 AM
10. 12:01 rx'd. My 2 goals were 1) not to break up any swings, and 2) set a new pr. I accomplished goal #1, but I failed at goal #2 and was actually 8 seconds slower than my previous time (and on that day I did break up the swings, weird). Big morning class today and everyone did great, nice job everyone.
11. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251290217714#c1803308290719867208'> August 26, 2009 at 7:36 AM
12. Shelley I think it rocks you kept going in spite of having to do 1 and 2 at a time....you will get that much better the more you work on those like that :) Rock on!
    
    I need a rest day so I may be making this one up. My body doesn't like 5 days in a row. More like 2 and 3 ;)
13. GregP Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251291242320#c5973032747787043295'> August 26, 2009 at 7:54 AM
14. 13:16 slower than last time. Not at all happy about that.
    
    Great job 6am.
    
    PS. I like the new website and I am glad Ricky is back in control of what we do.
15. Greg MO Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251295123066#c3286785161176322918'> August 26, 2009 at 8:58 AM
16. 9:11 rxd
    
    ugh...had a tuf time with this 1 2day, think i was slower then last time i did it...i was going good 2 start then burnt out quik, runs were tuff and pullups were weak, especialy my last set (as rick was so kind to point out)...
    
    way to beast it up Nick P! its always awesome to c such a huge 6am class workin hard!!!
17. paul Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251295209663#c3025395802345504642'> August 26, 2009 at 9:00 AM
18. I'm hoping I can make this one up on saturday or during the next scheduled rest day. I just needed a little extra sleep today.
    
    hate to miss a benchmark, but at least i've done this one a few times.
19. Gina Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251295450569#c1575431697760759722'> August 26, 2009 at 9:04 AM
20. I scaled both the run (200m.) and the pull-ups (no band, as high as I can get...not quite all the way to the bar, 6 reps), and finished in 11:53. Except for the last set, I didn't have to break up the KB swings. Great class today!
21. Addi Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251296841988#c4073243303768075738'> August 26, 2009 at 9:27 AM
22. Excited for this one... as long as the whitewater in the streets has calmed down by 5:30... I thought I was going to have to swim to work.
23. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251298872050#c2194544585057756030'> August 26, 2009 at 10:01 AM
24. This comment has been removed by the author.
25. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251298972490#c2871221012676305752'> August 26, 2009 at 10:02 AM
26. Great job this morning everyone! The intensity was really up there today and everyone did awesome.
    
    I finished at 9:37 which was 2 whole seconds faster than my last time. I was trying to keep up with Nick and Greg today but that only lasted till the first set of pull-ups. Thanks for pushing me guys!
    
    Shelley- don't feel bad at all. You are making huge strides and its all timing and coordination for pull-ups. They will just click one day. Just keep working.
    
    I agree with Greg P: Glad to have programming with a purpose again.
27. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251302238869#c541731520527255207'> August 26, 2009 at 10:57 AM
28. When is the last time we did Helen? I want to set a goal!!
29. Jess Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251305885328#c6354860844376976855'> August 26, 2009 at 11:58 AM
30. 12:21-400m run/15 kb/6 pu with purple band. Even though I scaled the workout, I could def tell my intensity was way up. I use to get frustrated with scaling stuff but after Ricky's talk this am, I finally get it now. Intensity, intensity, intensity. Great job 6am peeps. Hope it clears off for the afternoon classes.
31. Kelli Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251310286117#c5288557827113114379'> August 26, 2009 at 1:11 PM
32. Shelley - sounds like you did awesome. And even if you are only doing one or two at a time...I am glad you didn't scale. :) because you still rocked on that time!
33. ZachR Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251311662616#c2310543421540546047'> August 26, 2009 at 1:34 PM
34. 9:17 rx'd (in the rain)
    
    I PR'd by 17 seconds from the last time I did Helen which was back at UNO. My goal was sub 9 minutes and not sure I would have gotten that even if it wasn't raining. The rain sure made hanging on to that KB tough but everyone seemed to do just fine. Good work noon class.
35. Cari Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251320948679#c8279310419109577980'> August 26, 2009 at 4:09 PM
36. I hit snooze a few too many times this morning so I'll have to make this up on a rest day. Sounds like everyone is doing awesome today ... even in the rain!!
37. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251322347072#c7249537909450348445'> August 26, 2009 at 4:32 PM
38. Thanks for the encouragement ladies. I felt like I was going backwards in my progress with pullups today. Tomorrow is another day to improve upon.... that's part of the addiction to Crossfit I guess. Have fun with this WOD for those of you doing the later classes today.
    
    Shelley
39. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251325471792#c3840249536745147546'> August 26, 2009 at 5:24 PM
40. This comment has been removed by the author.
41. Paula Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251328074160#c2123017935852554861'> August 26, 2009 at 6:07 PM
42. DNF- 400m/21KB/12PU's - had the last 12 pullups left!! Used a purple band for pu's. Next time I do Helen I will finish and use no bands damnit! Have I ever told anyone that I HATE running!!
    
    Great work 4:30!!!
43. Blog on Life Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251328764324#c5501500846575831257'> August 26, 2009 at 6:19 PM
44. Paula you did awesome! If it makes you feel better I felt like I was going to throw up after my last run! The last time I did Helen I got 15:15, and this time I got 14:19. Almost an entire minute better! I know I'm no where near other girls in the gym but atleast I'm improving! Good job 4:30!
45. Mark Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251332277562#c8169338387801877087'> August 26, 2009 at 7:17 PM
46. First time doing "Helen" and I was hoping to get under 10 minutes. I barely squeaked by with a time of 9:55. I really need to work on improving my running. I took the second two runs at a nice medium pace and still was huffing and puffing.
47. Brandon Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251332606464#c4997655392062056579'> August 26, 2009 at 7:23 PM
48. My arms felt like jello even before the WOD, from doing the rope climbs and pullups on Monday. Not impressed with my time, but not really too disappointed either.
    
    As RX'd 10:49
    
    BrandonB
49. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251334228492#c4235367245228237397'> August 26, 2009 at 7:50 PM
50. Finished in 9:43 2 seconds slower than last time. But last time was running up to Enterprise which I think is easier. Forearms went pretty quick on this one. Felt pretty good. Nice job 5:30.
51. Jen S. Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251336074057#c3689561643179973848'> August 26, 2009 at 8:21 PM
52. 11:50 rx'd The workout felt good, but I was disappointed with my time. I really need to work on running.
53. Gdawg Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251338321050#c8843045383480561933'> August 26, 2009 at 8:58 PM
54. This comment has been removed by the author.
55. Danielle Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251343895206#c8873883190420438642'> August 26, 2009 at 10:31 PM
56. 11:55. Wanted under 12 so yippie. Next time maybe closer to 11.
57. linds Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251351145835#c1200292985097255032'> August 27, 2009 at 12:32 AM
58. 11:03 felt pretty good today!
59. zj Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251376287137#c8372887635871945881'> August 27, 2009 at 7:31 AM
60. 10:33 Rx'd
    The rain made this workout more of a challenge. Probably didn't make any difference on time but it was interesting having to dry forearms before swings.
61. Anonymous Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251376420825#c207266243720273831'> August 27, 2009 at 7:33 AM
62. 14:50 Rx'D. Pull ups were broken up, but finished and NO bands.
    D
63. Diane Mattern Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251397355403#c7550893745917548056'> August 27, 2009 at 1:22 PM
64. 10:36 Rx'd
    
    I was hoping for sub-10, so I was a little disappointed at first, but I'm really happy with my runs, especially the first two rounds. I've been working on pushing the runs harder (less pacing!) and I really felt like I did that on this one. Also, I really liked the "Pat Burke" shrug-swings - just need to get the cycle time back down on those. Thanks for the suggestion, Jon, and for yelling at me, Joe.
    
    This workout just felt really good yesterday - pointed out a couple weaknesses, but also made me realize how far I've come.
65. Addi Says: http://crossfitomaha.blogspot.com/2009/08/wednesday-090826.html?showComment=1251545778682#c4339767678326224347'> August 29, 2009 at 6:36 AM
66. Oops- just realized I posted on my mom's computer the other day. D'oh.