Wednesday, 30 Sep, 2009

Posted by Mandee on September 30, 2009   |   35 Comments


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

35 responses to “Wednesday, 30 Sep, 2009”

  1. Larry Lowe says:


  2. klowe says:

    isn’t that a PR Larry? Nice job

  3. Aaron says:

    12:58 as Rx’d
    Marginally suck on kb swings and really suck at pull-ups, desperately need to learn to kip

  4. Larry Lowe says:

    yes PR!

  5. z says:

    8:39. Well done Larry, strong finish.

  6. Daniel says:

    Anybody competing this weekend and also doing Helen today?

  7. Katherine Berger says:

    10:47 PR

    honestly should have broken 10min but felt like crap today (bleh).

  8. joe c says:

    10:57 PR.

  9. tracey says:

    Kat, You are my hero!!! You rocked it.
    14:24 for me…. KPU’S killed my time. Dang kipping and my muted hips!

  10. Courtney Meyers says:

    12:47 PR

  11. Mandee Miller says:

    11:40 PR

  12. Katherine Berger says:

    Thanks Tracey!! And thanks to you and dawn for sticking around to cheer me on! Once you get that kip, you will smoke this one!

  13. LeshaS says:

    11:34 with jpu’s (one day, one day…. a real pull-up)
    Love how the cold air scorches my lungs.

  14. Daniel says:

    Went to class intending to do a full Helen. Then in round 1 I did 21 pullups instead of 12. Realizing my time was now shot and seeing Kevin and Russell both only go one round to save themselves for the gameS I stopped.

    Good news is I went the full round unbroken with 21 pullups and finished around 2:25.

  15. maxAU1807 says:

    9:39……my lungs still hurt …..this winter is gonna be a major BEOTCH!!!!!!!

  16. Russell says:

    Did 1 round of Helen – 1:54

    400 m run was around 57 seconds, finished KB swings at around 1:30, and then swung around on the bar like an idiot for 24 seconds trying to get my pull-up rhythm and failing miserably. Should have practiced the super-fast kips a little more before trying this.

  17. Slade White says:

    Somebody get the iron lung! I was sucking wind big time today. I wanted to do this one fast, but ran out of steam pretty quick. I came out gate like a retarded grey hound, looking for the purple ball that wasn’t there. Oh well.

    12:29 as Rx’d

  18. Will Blankenship says:

    10:20 as Rx’d

  19. Krista says:

    14:23 scaled (12kg kb, attempted 2 real pull ups and 10 ring pulls each round)

  20. klowe says:

    little bit of this and a little bit of that today. Saving the effort for this weekend.

    Had intended to do Helen with burpees subbed for KBS. After one superfast (overdone) first round…it became evident that I needed to stop and save the legs.

    Congrats to all the lunch time peeps who suffered through this one. Everyone was pushing themselves to new limits! Fun to watch!

  21. Justin says:

    KB swings did me in. Abs are still sore and swollen from the ghds last friday

  22. Robert S. says:


    Like Justin, KB swings killed me. This was the closest I’ve came to meeting pukie after a WOD. I felt like crap for a good 15 minutes, then I ate Some Mexican black bean stew for lunch and felt much better….. (my lunch was deemed to have a “pungent smell” by pretty much everyone that was walking around when I opened it, but it tasted damn good!) .

  23. Robert Montgomery says:

    5RM deadlifts: 365×4 4th rep took every ounce of energy I had left.

  24. Craig Herr says:

    8:42 pr

  25. Katie says:

    11:51 (pr)… still coughing up stuff

    I went super hard on round 1 and in hindsight should have been a little more paced in the run, or just pushed through the lack of oxygen better!

    Compared to April 16th my time was 15:43, so this is an improvement regardless.

  26. Hudson Slater says:

    7:46. Grip was completely gone at the end. I couldn’t even close my hands.

  27. Patrick says:

    9:53 PR

  28. Kerri says:

    11:47 with JPU’s on a 12″ box. Afraid I’m starting to get sick, and wonder if I coulda done better, without this burden on me.
    Have gone from 18″ down to 12″ on the JPU’s to make myself depend more on my upper body strength to get above the bar. Thisssssss close to a KPU….

  29. Kerri says:

    Good work 4:30 class!!!! Welcome back, Andrea!!

  30. Russ says:

    My first time running “Helen”. 14:52 as Rx’d – one of the few workouts that I can do as prescribed – I still got beat by the girls….; ( Good work Mandee and Krista!

  31. Daniel says:


    Article on the optimal Post-Exercise Meal to speed glycogen recovery. A good read for anyone competing this weekend.

  32. James p says:

    9:02. as RX’d

    that’s a pr but it’s not a good one. workouts with running make me sad!

  33. Will Blankenship says:

    Damn good time, Hudson.

  34. Mandy says:

    11:39. Exhausted tonight.

  35. Mandy says:

    anyone seen tomorrow’s workout? end with 3 rope climbs. fantastic.