Friday, May 20 2016

Posted by Naomi Pradia on May 19, 2016   |   22 Comments

Mary Helen




“Tester” — Athlete’s Choice:

1 mile run for time or

1200m run for time

B.  Bench press drop sets   E4MOM x 4 sets

C.  10 minute AMRAP of:

5 burpee box jumps/step-ups  24″/20″  RX+ 30’/24″

1 rope climb 15′    RX+ legless  (MRX 10′)

200m sprint

10 ring dips  RX+ strict  (MRX bar dips)


Check out Mason Dixon’s menu for next week. May 23

To place an order, click here!


REMINDER: Black Shirt Club Test THIS Saturday! May 21st at 12pm! Participating athletes must preregister on MBO and arrive at least 30 minutes early to warm up. Barbell Club is canceled on Saturday. We WILL have childcare available for participating athletes.

22 responses to “Friday, May 20 2016”

  1. Kobra says:

    Girl can do it all. She’s the silent strike. She will come in, destroy a workout, and vanish before anyone has time to say, “HOW DID SHE DO THAT?!!” when observing her score. Breathe that fire, Mary Helen!

  2. Patrick says:

    And she can run FAST

  3. Nathaniel says:

    Mary-Hell all mighty she’s mean to WODs. Get out the way CFHSV cause she’ll smoke ya with a smile…the worst kind 😉

  4. Haley says:

    MH! Weighted pistols ain’t no thang. She can do it all. Fast, strong, beautiful girl but she will wipe the floor with you.

  5. Mandee says:

    Ooooohhhh yeah! Mary Helen…silent but deadly…a beautiful representation of CrossFit at its finest! She’s fast, strong, powerful, and has an engine that just won’t quit! Keep it up you stud of an athlete 🙂

  6. jamie cherrypicker says:

    I want to be MH when I grow up.

  7. Dani says:

    One time I kept up with MH in a WOD. We were dead even rep for rep and I was so pumped because I thought “oh man, I’m keeping up with MH in a WOD!” But that was right at the beginning with ten double unders, and then after that, she was gone. So my claim to fame is being able to keep pace with MH for as long as it takes to do ten double unders. After that though, bet on her every time. Keep setting the bar high girl! Youre fun!

  8. Shana says:

    MH!!!! This girl can DO IT ALL!!!!! Love your drive and determination! You are one hell of an athlete but an even better friend! Keep pushing your limits!

  9. Jeremy Millich says:

    7:00am Class:
    A: 5:51 min, 1 mile run PR
    B: 200#/135# across: 5/10-5/10-5/8-5/8
    C: 3+8, RX+
    – great class John!
    – There she is, MH, full of sweetness and athleticism!

  10. Daniel Lynch says:

    7:00am Class:
    A: 6:14, 1 mile PR on new gym course
    B: 185/135 across- 5/9-5/7-5/5-x/3-x/2 (100% smoked)
    C: 3+1

    Jeremy f’in raged on that mile, for real!
    Not only does MH crush it in the gym, but she crushes races around town as well!

  11. SheaW says:

    Mary Helen = firebreathin’ bad ass.
    My butt is sore just LOOKING at that picture.

  12. Nathaniel says:

    A. 1 mile run – 5:45

    B. Bench – 5 reps @185 across / Max rep sets @135 -10-8-6-6

    C. 4 + 8 rx +

  13. Kobra says:

    A. 1 Mile = 6:27 (PR by 0:15)

    B. Bench Press
    205 across – 165 burnout
    5/12 – 5/6 – 5/5 – 5/5

    C. 4+5 RX+

    D. Post-Wod Work – EMOM
    9 C2B ub – 5 Bar MU ub – rest
    9 C2B ub – 5 Ring MU ub – rest
    6 C2B ub – 3 Bar MU ub – rest
    6 C2B ub – 3 Ring MU ub – rest

  14. BP says:

    A. 7:27 minute mile to include one mid-run shoe tie
    B. 205# across, 135# drop set 15-10-8-8
    C. 3+4 RX

  15. Regina says:

    MH OWNED that mile today as much as she is ownin’ those weighted pistols…it.was.awesome!!

  16. Eric says:

    MH will run a Marathon and then do a WOD! Can you say capacity?

    *I wanted to let the coaches know that this week was one of the best weeks of training I’ve had. I honestly can’t say enough about the programming and execution of it. I’m one whipped old man!

  17. Mandee says:

    AM Open Gym: yesterday’s WOD:
    A. Front Squats: 160(7) – 175(5) – 185(4) – 190(3) – 190(3)
    B. 9 + 5 RX+
    C. completed

    PM Open Gym: today’s WOD:
    A. 7:29 PR
    B. 5 reps at 130, drop sets at 80 for 15, 11, 9 and 7 reps
    C. 2 + 5 RX+

  18. Naomi says:

    MH is a beast! Great job today. Keep up the great work!

    A. 6:57
    B. 5@85#
    55# max reps
    C. 2 rounds + 5

  19. Shana says:

    AM Open Gym: yesterday’s WOD
    A: 150(7) 160(5) 170(4) 175(3) 175(3)
    B: 8+13 RX+
    C: GHD/ ab mat anchored SU/ V ups

    PM Open Gym: today’s WOD
    1 mile time: 8:02
    A: 115 across then max reps: 20/15/10/12
    B: 2 RX+

  20. Bradley says:

    A. 1 mile – 6:29

    B. Bench Press 200-5/5/5/4 — 135-15/11/6/5

    C. 3+9 Rx+