Wednesday, November 7, 2012

Posted by Mandee on November 6, 2012   |   18 Comments


Warm up:

400m run

Instructor led stretching and agility



A. 20minutes skill work: kettlebell swings and pull ups

B. “Helen”

3 rounds for time of:

400m run

21 KBS 24kg/16kg

12 pull ups



A. shoulder press: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3minutes

B. front squat: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3 minutes

C1. 3×10 weighted overhead walking lunges, rest 30seconds

C2. 3×15 GHD sit-ups, rest 30seconds

18 responses to “Wednesday, November 7, 2012”

  1. stacey says:

    Rauer! looking awesome!!

    i love Helen!! I am so bummed my lower back is injured!! maybe I will get the OK today from dr to do KB swings, running, and PU’s?!

    that would be awesome 🙂

  2. AP says:

    Rx’d 8:00

    Matched prev PR on 071312. Know I could go sub 7:45, still feeling funky from food poisoning last week and whatever sinus funk is now settled in my throat.

    For those of you who care, in my log I have Helen last coming up on the following dates: 3/8/10; 11/29/10; 7/27/11 and 7/13/12

  3. Jeremy says:

    11:24 scaled, not sure you can call what I did on the last 400 “running”…

  4. Andrew says:

    Rx’d 8:23
    Slower then my previous PR. Should have had sub 8. Recovering from a stomach virus on sunday and my stomach turned inside out on the last 400.

  5. Matthew Hillis says:

    Scaled to Jumping Pullups and got 9:53. Happy with a sub 10 but that last run about killed me.

  6. James Stranahan says:

    Kandahar Crossfit

    press 5-5-5-3-3-3

    400m run
    20 DL 205#
    100 abmat situps
    20 DL 205#
    400m run

    16:18 Rx’d

  7. OkieDB says:

    Wow some really good times so far and exceptional work. Turn and burn on that run as that is the clock killer. Be a bodyweight ninja today. This is a tester, a benchmark, a time you need to go all out and see if you are improving. Push yourself.
    Train Hard, Train Smart, Train to Survive! Coach DB out

  8. Clair says:

    So I STUNK it up today on this WOD! Didn’t eat this morning and went to the 11:30 class. Big mistake not eating!
    17:10 Rx’d. Did it on 7/13/12 Rx’d, 12:30. Very disappointed in my performance! A big huge THANK YOU to Tracey, Adam, and Ashkon for pushing me. Never again will I not eat before a WOD!

  9. ashkan isfahani says:

    10:06 Rx’d
    Run killed me

  10. Adam says:

    13:18 Rx, last round of pull-ups were rough

  11. Ben L says:

    10:39 Rx’d
    Kettlebells were rough but I think I found my new favorite Benchmark WOD

  12. Mac says:

    9:59 rx (:14 PR not much but will talk what i can get!)

    great coaching Mandee

  13. Kerri says:

    12:33 Rx’ed (PR by 2:21)