OPT getting his 6:59 Helen on at CrossFit HQ in Santa Cruz
Today we got treated to yet another CrossFit benchmark workout.
Helen is a classic; in fact it's one of the earliest benchmark workouts.
Helen is as follows:
3 rounds for time:
Run 400m
21 KB swings @ 1.5 pood (1 pood for women)
12 Pull-ups
Top 3 Men:
Mini 7:42
Nabil 8:24
Lau 8:44
Top 3 Women:
Tamara 9:38
Audra 10:32
Candace 10:46
It was great having so much fan support during the evening classes tonight. It's really turning into a collegiate-style atmosphere some of these nights and creates an ideal environment for awesome performances. So thank you to all who stuck around and cheered everyone on. It's much appreciated!
Tomorrow's WOD shifts back to the strength-speed end of the spectrum:
Split Jerk 1-1-1-1-1-1-1 reps.
As with other workouts of this set-and-rep scheme that have come up over the past month, we'll be basing workout results on the heaviest single rep you put up overhead, not on total volume.
The CFOT totals have been updated through today's workout, Helen.
9 comments:
mike, might be wrong, but i think im at 51. 2 for the c&js?
also, your helen performance was rad. I want to see that video when you get a chance...
Patrick,
You're right, I had forgotten to credit you with rx'd points for the c&j. Your total is now up-to-date.
Way to step up and handle business Mike...that time is ridiculous!!
Nabil's easy pace and strong finish was a classic veteran move.
Shout out to Audge for getting a pr on every metcon this month :)
Brandon I think we were both sabotaged..we both got 10 seconds over our previous pr!!!
Clean & Jerks... Blah Blah Blah...Helen...Wah Wah Wah...You are such a pussy...Nah Nah Nah...Hey!I like pussies... Blah Blah Blah...Split Jerks...
We are almost done with the throw down! (shown above)
So WHEN are we going to drink? Really. I want answers.
I'll join that shout-out to Audra!
Nice job!
bg
Mike, Nice job on Helen, by the way I never got info on how to put you tube videos on our blog?
Kevin,
You simply go to the youtube video you want and copy and paste the entire string of html that's in the "embed" box next to the video (usually to the right of the video on the youtube page, under the "About This Video" section).
Once you've copied the code, you just paste it directly into your blog entry, just like you would normal text.
If you have more questions, just send an email.
Wow Laura, I certainly enjoy how frequently you use the word pussy both in your posts and when you speak! Its quite awesome!
Thanks Nabil...it just happens naturally. You could say that I am generally pro-pussy in all forums and formats.
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