"Helen"
3 rounds for time of:
400 meter run (opposite side of 88th street)
21 Kettle Bell Swings, 1.5/1 pood
12 Pull ups
These are not chest to bar pull ups and you may do them kipping, strict, etc. The only thing that is required is full range of motion. Swings are bottom of the bell over the handle at the top.
There is a 15 minute cut-off for this workout
Those going prescribed, this is an opportunity to unseat those currently on the benchmark board.
Post time to comments/LogWod.
Kyle Kasperbauer at last year's regional competition during final workout.
_____________________________________
Hey guys, just wanted to let you know that in addition to the fish oil order going out, we are starting a new order for apparel. You can do this anytime of the day by going to a coach and having them place it for you.
We will need you to pay upon placing the order. You can do this by check or through your account with us. We encourage the use of your account as it makes it easier for everyone. Checks will be accepted though.
Things available for order starting on today:
Shirts - $15
Greek Shirt
College Tee (XXL logo)
Fashion Tee
CFO website Basic Tee
Tanks - $18
Racerback Wings logo Tank Top
Shorts - $20
Guy's Mesh Short
Ladies Short
Sweatshirt - $35
Sweatpant - $30
Thermal Long Sleeve - $23
Limited Edition Zip-up Hoodie - $70 (American Apparel)
These are the hoodies you've seen Libby, Crystal, and myself wearing.
Everything is available in an assortment of colors as well.
We are also on a project of having more items added to the list such as keychains, lanyards, socks, headbands, more shirts options, and an number of other things. Be on the lookout.
We will need you to pay upon placing the order. You can do this by check or through your account with us. We encourage the use of your account as it makes it easier for everyone. Checks will be accepted though.
Things available for order starting on today:
Shirts - $15
Greek Shirt
College Tee (XXL logo)
Fashion Tee
CFO website Basic Tee
Tanks - $18
Racerback Wings logo Tank Top
Shorts - $20
Guy's Mesh Short
Ladies Short
Sweatshirt - $35
Sweatpant - $30
Thermal Long Sleeve - $23
Limited Edition Zip-up Hoodie - $70 (American Apparel)
These are the hoodies you've seen Libby, Crystal, and myself wearing.
Everything is available in an assortment of colors as well.
We are also on a project of having more items added to the list such as keychains, lanyards, socks, headbands, more shirts options, and an number of other things. Be on the lookout.
Are you going to put the back squat and press into LogWod?
Thanks
I won't be doing helen on thursday, it's my rest day, but I will get that benchmark done on the next rest day at the gym! I've been waiting for this one!!!
Awesome job 5am'ers! It was a large class this morning....lets keep the great attendance going gang!
Great group picture after the wod!
12-9-6-3
hang squat snatch (88)
CTB pullups (20# vest)
11:30
those of you that squatted and pressed today and plan to do so every rest day and want to record your progress, I have added the lifts to logwod.
They will be scheduled every Thursday for you to keep track.
Ricky
The rain felt like cold pin pricks on our faces as it rained harder and harder each round and we had to dodge the running water in the street so we wouldn't soak our feet, the wind against us while running uphill, our taped hands soaked and Joe and Jerry wiping the bay bars with a towel everytime they had pullups and our hair dripping in our eyes while swinging the kettlebells. Not too much lightning made it pretty safe. ha.
No matter what our members had to do to scale based on individual situations, we were all in this one together.
Magic.
Benchmark or no benchmark with the rest of the gym, we certainly weren't pansy asses about the work scheduled for us at that time.
I'll never forget today. Ever.
Amanda, great idea on the group photo.
Josh, thanks for the kudos for 5 am. It was really cool.
Last time I recorded Helen was Aug. 26 for 13:52.
Today was 15:39 in the rain.
In general, it's become consistent that personally I've become faster and stronger in everything we've done when comparing it to WOD history. I would suspect today's Helen number would have been faster with normal weather conditions.
It IS important to log your wod!
All of you tomorrow: beat your Helen time from Aug 26! HA!
finished in 12:15. much improved from a DNF when we did it last august. looking forward to improving this more.
i did have some lady in a van stop and ask me if needed help or if i was just exercising. i laughed to myself as she was probably thinking what's this girl doing running in this weather! that's why we are Crossfitters!
Great Job 6am !
1:13 slower than August. weak sauce....
Good job 6 amer's.
My last Helen time was 11:03, so a PR! Good job Danielle!