Saturday, August 20 2016

Posted by Mandee on August 19, 2016   |   21 Comments





A. Strict Press: 6 – 5 – 4 – 3 – 1   E3MOM

B. 3 x 3 minute AMRAPs of:

3 muscle-ups  OR  3 chest to bar pull-ups and 3 dips

6 sumo deadlift high pull  95/65  or 75/55

6 HSPU  OR  6 strict press  95/65 or 75/55

rest 1 minute between each AMRAP; pick up where you left off for 1 total score

C. Flexibility Training:

2×30 sec couch stretch or modified couch stretch

2×30 sec head to floor straddle stretch

2×10 sec back bridge/arch

spend 3-5 minutes with favorite shoulder stretches


CFHSV Running & Endurance WOD:

As a team relay, pull a loaded sled 800m.
“Workout Details”
The 800m will be split into two 400m laps.
Person A will begin dragging the sled while B and C run the 400m course and continue until they catch A. At that point, B will take over the sled drag while A and C run the 400m course and continue until they catch B. This cycle will repeat as many times as necessary until the sled has been dragged the total 800m.

21 responses to “Saturday, August 20 2016”

  1. Mandee says:

    Awesome pic of a truly stellar athlete, doing what she does best! Dominating and looking cool as a cucumber in the process 🙂 keep it up Mary Helen!

  2. Nathaniel says:

    This one trains hard and goes hard! Great shot of ‘Hail Mary’ pounding the pavement

  3. Haley says:

    Awesome picture of MH doing what she does! Girl is sweet, strong, fast, and focused. Keep training MH! Love watching you grow.

  4. Michael McClung says:


  5. KOBRA says:

    She’s got all kinds of skills, and she’s always cocked, loaded, and ready to roll! Go MH!

  6. Mimi says:

    I wish I had 1% of the stamina Mary Helen has!!! This girl can go and go and go and NEVER has to rest. And then when she is done, she will go again!!!! Keep it up MH! It’s always fun to watch you crush whatever WOD is thrown at you!

  7. Paul Pepe says:

    This women is legit. Been watching her since day one.
    Tough and focused.

  8. Kyle O says:

    Girl can run! Go MH, go!

  9. CJ VK says:

    A. All reps @ %
    B. 5+2 Rx (alternated RMU & BMU – HSPU)

  10. Jeremy M. says:

    8:00am Class:
    A: 125(6)-135(5)-145(4)-160(3)-175(1)-180(1)
    B: 7+8, RX (RMU, 95#, hspu)
    – Great class Mandee! MH looking fast as always! 1st Saturday in months! Great to be back!

  11. Brian A says:

    A. 6@135, 5@145, 4@155, 2@165, 2@180
    B. 7+1 bar muscle up, HSPU

  12. Justin says:

    6+3 bar mu/95/hspu

  13. Nathaniel says:

    A. Strict Press :

    6 @135
    5 @140
    4 @150
    3 @160
    1 @170

    B. 9 rx ( HSPUs, ring MUs, 95# )

  14. Bradley says:

    MH just continues to get better and better. And she can run for days (but she still couldn’t beat me in a 5k last Thanksgiving ?).

    A. 115(6) – 125(5) – 135(4) – 145(3) – 155(1)

    B. 9+9 Rx (Ring MUs, 95#, HSPUs)

  15. BP says:

    A. 115-125-145-155-175(felt good, Pr)
    B. 5+7 BMU Strict Press

  16. KOBRA says:

    A. Dumbbell Work

    B. 10 rounds RX: RIng MU / 95 / HSPUs

  17. CoachDB says:

    Well I used to say I want a rematch 5km race against ole’ Mary Helen, but as I notice her times of late, I might hold off 🙂
    Strict Press = 6@115 – 5@125 – 4@135 – 3@145 – 1@155
    WOD = 3 Ring MUs, 6 SDHP@95lbs, 6 HSPU
    RXd = 6rds +11reps
    Man it was all HSPU that put a whippin’ on me, all else unbroken. I will keep the Faith and keep training!
    BP, I have my eye on you. Very consistent and continuing to climb.
    Also somebody better keep an eye on Kobra, that boy just ain’t right with 10rds
    Great work as well to all CFHSV athletes that keep on CrossFitting CFHSV style!!

  18. Shana says:

    A: 80(6) 85(5) 90(4) 95(3) 100(1)
    B: 6+1 RX Ring MU/ HSPU/ 65#

  19. Shana says:

    Great picture MH!!! Keep up the hard work!