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Tuesday, 14 Sep, 2010

Posted by Mandee on September 13, 2010   |   28 Comments

Helton

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.

HeroLtJospehHelton_th.jpg

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U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

28 responses to “Tuesday, 14 Sep, 2010”

  1. tracey says:

    Nice guns Lindsey:)

  2. Aaron says:

    Scaled to 30lb DB Squat Cleans, run and reps as Rx’d
    30:29

  3. Justin says:

    2+13 at 30min cutoff
    Scaled to 40# dumbbells.
    Nice work by Aaron to finish.

  4. Kyle Mosier says:

    2+48 at 30 minute cutoff, scaled to 25# DB

    I probably should have finished the last 12 burpees, but I was pretty well spent. Nice Hero WOD.

  5. AmandaJ says:

    Rest day for me…still dealing with the Fran Phlegm. 🙂

    • Emily D. says:

      me too!

      Tracy Roberts doesn’t post on here so I will post this for her. She found this today (about Fran phlegm)

      http://board.crossfit.com/showthread.php?t=53106

    • Kerri says:

      Good find!! I had coldlike symptoms last night, and even when I woke up this morning. Still not 100%, but think I’ll give this attempt to remedy the hacking, a try the next time around.

      Thanks for sharing!

    • Tasha W says:

      Very interesting! Thanks for sharing, Em & Tracy! Yeah, Wiley was ALL kinds of concerned about me last night & kept asking if I thought I was getting a respiratory infection or something (I guess cause someone he works with was just getting over one) and I tried to explain to him that we ALL were dealing with this yesterday & it’s just part of Fran. I am good now, but was still coughing up some nasty stuff this morning, so nice to understand a little better the “why.” Just means we all worked REALLY hard!

    • AmandaJ says:

      Emily, so glad you posted that link! Good find on Tracey’s part, tell her she should be ashamed not to post it herself 😉 hehehe

      I have often wondered about how we all collapse post WOD and if it’s good or bad.

  6. Penelope says:

    2 rounds + 800m + 28 at 30 min (20# DB)

  7. Josh Kennedy says:

    31:40. Scaled to 25# dumbbells (never done db squat cleans, so interesting form I bet!), burpees Rx, run on 100m indoor track (lots of turns). 30min c/d run (4mi), some core work, stretching. Good session overall, then got the kids out of bed for school

  8. klowe says:

    rx: 31:30
    wussed on burpees and defaulted to my slow but “comfortable” pace. Jake was there to yell at me for the last round which proved to myself that I was being a wuss since I “somehow” found a way to go faster.

    effen burpees………..

  9. Katie says:

    26:26 scaled to 20# db and 800m/15/15

  10. Kerri says:

    30:20 run/reps as rx’ed, and 25# dBs.
    2 rds + 800m

  11. Russell says:

    Did “Fran” before the 4:30 class

    As Rx’ed – 2:19 (PR)

    felt like crap, pull-ups felt slow, lungs felt shallow, and still pulled out a PR, simply for the fact that I was so mad about putting the bar down during that Again Faster workout. I kept thinking back to that video of me looking at the floor and refused to stop for a second on this one. I think my squat is a little better these days too, but this WOD is largely mental for me.

  12. Russell says:

    I also hope everyone saw our new equipment shipped in! 8 adjustable-height hand-build Plyo boxes. These are pyramid-style with beveled edges.. and took long enough to get.

    Now we need to find a way of giving them some kind of clear enamel coat to keep them clean and shiny… what do you put on unfinished wood to do that? A varnish?

  13. Tyler says:

    Hope everyone is doing well! Did this one on Sunday. I haven’t joined a box up in Michigan yet but I plan to soon.

    As Rx’d 29:18

  14. Barry S says:

    subbed 500m row for the run, pushups and step ups for the burpees, cut reps in half & used 25# db’s.

    19:10, but only did 2 sets of db squat cleans…felt something pop in the bad ankle at the end of the 2nd set. Seems ok, though.