Starting with: "Helen"3 rounds for time:
400 m Run
21 Bell Swings - 55/35
12 Pull-ups
Coach's notes: Intermediate weights = 35/25, Beginner weights = 25/15; Assisted pull-ups double. Compare to 080715.
BONUS - if (and only if) you've done Helen As Rx'd in under 15 minutes, you're invited to try:
"Eva" a.k.a. "Helen on Steroids" - First time ever posted on CrossFit.com on 080224.
5 rounds for time:
800 m Run
30 Bell Swings - 70/55lb
30 Pull-ups
Post workout choice and time to comments.
VERY important that FORM comes first, before speed or heavy weights:
Kettlebell swings -video [wmv][mov] -Picture and video courtesy of CrossFit.com.
+25 Burpees - we're one quarter of the way through the Burpee Challenge!!
30 comments:
8am class added Tuesday and Wednesday mornings this week only. Email or let us know if you're interested in those times. More funky times coming soon to a CrossFit near you.
Hmmmmm, Lulu sale or CrossFit... Can I still be a true CFer if I skip out on the early workout so I can be first in line for the lulu sale? Chris will be disappointed if I don't get him those capris, lol! Or was it Aaron wanting the capris?
Just for the record "Eva" is crazy! I think I am going to stick with Helen today. Time to beat 14:56
Oh ya I am 216lb this morning.(255lb Jan.1/08)
Not sure how much of that is stress weight loss but I have been really strick with the zone diet in Melville and I hope thats what its due to.
Good job Franz, will you be able to get into XL Lulu's or will you still need the XXL?
Franz, my time for "Helen" was 11:03 last time. With the times you've been throwing around lately I bet you will be under that. Push through those runs man. Shoot for sub 10!
Looking at everything I need to get done tonight and I realize I'm not going to make it to Betty tonight at 7. If anyone wants a spot a 7 mine is free.
Okay cancel that last comment. I'm going to try and get some stuff done at lunch with the hope of making CF at 7 still.
I lost my list of helpers. I think it was Tyler, Celeste and Darcy. Darcy is coming tomorrow I think so if either Darcy or Celeste are available today that would be helpfull. I will be doing a reduced price for the helper's boxes. I have court today so I hope to have an early supper and start around 6:00 pm. Let me know if you want to help.
I got my first REAL pullup today! I also got my 40th pullup today ;) - did 4 before the workout and then all 36 in the workout. I am super pumped!!!! I kept telling myself that it would come eventually but I was starting to think I was kidding myself. My goal was to get one before my one year anniversary. I am at almost 11 months, so I just made it :D.
In all that excitment, I forgot to write down my time . . . 22 and change I think,hopefully it will still be on the board when i get there on Wednesday.
Hopefully by the next time Helen comes around I'll be able to do more than 1 PU at a time and can shave a few minutes at least off that time.
As rx'd 11:23
25 burpees
hardcore muscle up practice!
Next time I'll definitely do Eva.
Yah Amy!!! Not only are you a hot tomale, but you totally ROCK ;)
Chris,
I know I just told you that I am babysitting Alex, but I was just thinking, why don't I bring Alex over with his playpen and DVD player and see if he'll be happy enough with that to let us do some work?
If you think that will work out, I need to know your address. Just message me via Facebook or e-mail me at tyler.mcmurchy@gov.sk.ca
Way to go Amy!! That is awesome!
Eva as Rx'd:
2x35lb dumbbells for 70lb KB
64:49
Yes, that is 64 minutes, 49 seconds. My word, I was confirming the location of the unused bucket just in case, but didn't need it.
Hey Chris - is there anything the police can do if you get your bicycle stolen (the bike was not registered or anthing).
Jill, I sent you a message on Facebook.
as rx'd 12:06 but with 4 hrs sleep i think thats good taking off 2:40 off old time.
I think even with a full sleep being sub 10 would be tough on this one!
oh ya 25 burpees we need another burpee WOD cause I gotta make up a few days here.
LMAO Aaron you crazy bugger!!!
Chris send me that same message on facebook about the bike mine got taken about weeks back.
You read my mind Franz, I probably would've called er quits after round 3!!
13:54 with 35 lbs but felt like twice as long in this heat
13:11 as Rx'd. About 30 seconds less than last time. The sun sucks by the way.
I miss the 9:00 am workouts already...it's so hot at 5:00! (Maybe I should be looking for a job-share partner who will work mornings.)
Today's time is almost 2 mins. slower than my time in July (22:53) -- 24:35
Oh well, next time...
Terry W.
As Rx'd
15:25
HSD ***@265
I ment to be over 15 min's so I would never have to do Eva!
I love seeing people talk about changing their work schedule so that it will work around Crossfit better. Kelly and I are the same way. (seriously) We were talking today how in the begining she started going because she could take the kids and now Crossfit is so important to us that we get a sitter sometimes so we can both go.
I came up with a new quote for a T-Shirt "In the end it'll be Crossfitters and Cockroaches" I like it! Thanks for the help tonight Tyler.
Congrats Amy on finally getting those PLU's! Great to see so many new faces at CFR tonight. My workout was 25 burpees for today and 24 for yesterday. Surprising, in sets of 10, they are not that bad!
Crystal, I did the same wod as you, 24 burpees this am, 25 burpees this pm.
AMY, WAY TO GO! *Claps and cheers and whistles*! Wish I'd been there to see it. See everyone, what do I tell you, "If you can do 1, you can do 100." Amy proved that for me today.
Harlan, can't you hear it? Eva is calling to you!
Chris, I love that quote. Considering how I felt after Eva, I am glad to have finished, but a cockroach could likely have finished me off afterward.
Aaron
Congratulations Chris and Amy!!
Well done Both of you.
WOD for me---
"Helen Burps" <:-O
30 burpees during warm up and
7 burpees before each round of Helen (intermediate and assisted)
=16:21:41 and 51 burpees (for yesterday and today)
OPP2, throwing burpees into the workout... I love it!
I did Helen instead of Isabel today.
3 rounds of:
400m run
21 bell swings (25lbs)
12 jumping pullups
16:47
and 26 burppes
16:38 as Rxd. I even did full pullups (one at a time...). I must say, I am doing much better with my running. Proper shoes seem to be helping with my knee aches. Thanks Suzanne for the advice!
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