Helen

3
Sep

Helen

Note – We will be re-testing our Clean and Jerk tomorrow. Be ready!

Back Squats x3
70-70-70-70-70% with 90 sec rest

3 rounds
400m Run
21 Kettlebell Swings (53/35#)
12 Pullups

Compare to July 12/13

IMG_3102

Look who got his 500 club shirt!!

94 Responses

  1. Ginette

    Mobility plus WU X1 plus 200 meter run
    Group mobility
    Back squats x3 (70%) with 90 sec rest: 60-60-60-60-60 (nice sharing the bar withJackie and Rachel….. great work gals! πŸ™‚

    WOD”Helen”
    3 rounds of:

    -400 meter run
    -21 KB swings at 30# (unbroken)
    -12 pull ups scaled to ring rows

    Time: 13:09

    Great work 6amers and great class Patrick and Amanda! πŸ™‚

  2. Alaina

    Back Squat x 3
    (#65-95-95-95-95-95) Great job BJ and Melissa!!
    WOD: Helen
    3 rounds
    400m run
    21 KBS #35
    12 pullups green band then switched to ring rows 2nd round as I was slipping badly off the bar
    Time: 12:13
    Thanks Patrick and Amanda πŸ™‚

  3. Congrats to Lance on the 500 club! Can’t wait till I’m there with ya!

    Back Squats x3
    70-70-70-70-70% with 90 sec rest
    @110#

    Helen
    3 rounds
    400m Run
    21 Kettlebell Swings (53/35#)
    12 Pullups green and purple

    12:17

    I broke my KBS up too much.
    Haven’t really done them too much so my technique is all messy. Had a good chat with Amanda after class about this. Time for more work πŸ™‚

    Thanks for the coaching today Patrick and Amanda. Fun to have you both there!

  4. Trent

    Back Squats x3
    70-70-70-70-70% with 90 sec rest
    @165

    WOD RX 9:37

    9 secs off PR. had to break last set of pullups in to 4-4-2-2. Last time only broke last set into 5-5-2, could have been the difference. Other then that I felt great and thought I was going faster, I’ll blame it on the hills at the new gym πŸ˜‰

    Great work 6am!

  5. Rachel

    Mobility
    WU X1 + 200 m run
    Group mobility
    Back squats x3 (70%) with 90 sec rest:
    70 x 5 set (Ginette et Jackie nice sharing the bar with you this morning)

    WOD”Helen”
    3 rounds of:

    -400 meter run
    -21 KB swings 20# (unbroken)
    -12 pull ups scale green & blue Band

    Time: 14:47

  6. Kevin

    Back Squats x3 (or 5, who really knows)
    225-225-225-225-225

    Helen Rx’d
    9:19

    Everything unbroken except last round of pull-ups (8+4). My running felt good for round 1 and 2. Round 3 was bad. That’s over 1 min slower than my all-time PR of 8:16. I’m going to agree with Trent and blame it on the hills.

  7. Melissa H

    Mobility
    WU x 1
    Group mobility (calf)

    Back Squats x 3 @ 70% (with Alaina and BJ)
    65# (WU) – 95-95-95-95-95

    WOD: Helen
    3 rounds
    400m run (scale: 500m row)
    21 KBS 35#
    12 pullups (1 round green, 2 rounds green + red)

    15:39

    Holy grip killer with that lovely row thrown in. KBS were unbroken in round 1 and 2, round 3 was 11 + 10.

  8. Mob, WU + 200m run
    Group mob

    Back squats x3 @ 70%
    WU set @ 65#
    95-95-95-95-95

    WOD – Helen
    3 rounds:
    400m run
    21 KBS @ 35#
    12 pull-ups (black band)

    Time: 14:33

    PR of 2:57 and 5# on the swings!

    First time in a weekday morning class, great job finishing in the rain 8:30ers!

  9. Kimmy

    WU + 200m run ( I usually skip this…feeling motivated today)
    Back squat x3 w/90 sec rest b/w sets
    225-225-225-225-225
    “Helen”
    3 rounds
    400m run
    21 KBS 35#
    12 pull-ups scaled to ring rows
    Time: 15:39

  10. Backsquat = 5x3reps @ 235 (70%) w/ 90sec rest btwn

    WOD Rx = 10:25 (PR, 1:19)

    All unbroken, really fought for those last 3 pullups, grip killer. Running was “decent”, by my standards, next time try and hit sub 10 by pushing hard on runs 2 & 3.

    Good job nooners!!

  11. Blake

    Open Gym!

    WOD #1:
    “Flight Simulator”
    — Unbroken Double Unders (15 min cap)
    — 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Managed to complete the 20’s (but not before getting 17, 19, 18 & 18). Got to 23/25.

    ~~ PR because I have never done this with Double Unders!! ~~

    WOD #2:
    “Helen” Rx’d = 11:16 (PR 1:31)

    Last time I subbed running for rowing, but my trouble spot was my grip strength in last two rounds. Running was fine but need to take fewer breaks with KBS and Pullups.

      1. Blake

        Thanks!
        I had to set the KB down in the last round for fear of it launching somewhere.
        Pullups were 2’s by the end of it. I just tried to get back on it ASAP.

    1. Was trying to stick with you on the runs and all, seeing as you tend to be very consistent on simple workouts like this. Thanks!!

      Also, it seems everytime running and pullups come up, we are in the same class, no?

  12. Open Gym!

    WOD #1:
    β€œFlight Simulator”
    β€” Unbroken Double Unders (15 min cap)
    β€” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    completed the 30’s on the way up at time cap.
    Thanks for doing Flight Sim with me Blake!

    WOD #2:
    β€œHelen” Rx’d = 13:55 almost a minute slower than last time

  13. Mobility
    WUx1 & 200m run

    Group Mobility

    Back Squats 3×5 sets @ 70%
    WU @ 85# 110-110-110-110-110

    WOD: “Helen”
    3 Rounds
    -400m Run
    -21 KBS @ 35#
    -12 Pull-ups

    Time: 12:07 Rx PR (Last year I had done the pull-ups with blue band 14:58)

    Fun nooner! Thanks Kevin

  14. Mobility + WU + 200 m run
    Back Squat x 3
    (#65-95-95-95-95-95)
    Loved sharing the bar with Aliana and Melissa!!
    WOD: Helen
    3 rounds
    400m run
    21 KBS #35
    12 pullups black band
    Time: 18:08
    Tough WOD for me. Arms were numb afterwards! Then Aliana and I blew a fuse–Amanda to the rescue!
    Nice to see both Patrick and AmandaΒ πŸ™‚

  15. Two for one morning with Patrick and Amanda!

    Strength: Backsquats
    3Γ— 5 sets @ 70% = 70#
    Great work Rachel and Ginette!

    WOD: Helen
    3R
    400m run
    21 KBS @ 35#
    12 Pullups (Green band for all but the last 6)

    Time: 15:52

    Not a PR for time but used 5# more on the kettlebell. Also, the course is much hillier than last year. πŸ˜‰

    Fun, sweaty morning.

  16. Steph H

    Mob/WU x1/ 200m run

    Group mob

    Back Sq 5x 70%
    55/65/75/85/85
    *think could’ve been a bit heavier
    I didn’t have 1 rep max before

    WOD: Helen 18min cap
    3 rounds
    400m run
    21 kbs (30)
    12 pull ups (blue/red)

    Time: 16.02

  17. CAM

    Wooot! Nice Job Lancito!

    Mob + Group WU

    Back Squat 5 @ 225

    Wod @ 50 (luckily/unluckily) all the 53’s were taken πŸ™‚
    Time: 11:19

    Thanks Kevin!!

  18. David V-D

    WU x 1

    Back Squat
    210-210-210-210-210
    (First time doing Back Squat in a while, felt heavy)

    WOD: Helen

    3RFT:
    – 400 m run
    – 21 KBS #53
    – 12 Pull-ups

    Time: 12:19 Rx, the runs were very slow for me, the calf were killing me from yesterday!

  19. Frankie

    welcome to the 500 club Lance, congrats!
    WU x 1 + 400m run
    Group mobility

    Back Squats x 3 @ 70%
    225-225-225-225-225

    WOD: Helen Rx
    time = 12:06
    PR of 8 seconds

  20. Amy Hayes

    Mobility
    WU + 400m run

    Back squat Γ—3 @ 70%=75#

    WOD
    Helen
    400m run
    21 KBS (30#)
    12 Pull ups (green band)switched to ring rows after 1st round πŸ™
    Time 17:08

    It’s been 2 years today that I became a stay at home mom & 2 years since my first regular CFM class. Two big changes for the better. No regrets here!

  21. mob wux1 + 200 m run
    group mob
    back squat 3x @ 70% 195#
    WOD Helen
    3 round
    400 m run (scale 200 m run only started running last week)
    21 KBS 53# unbroken
    12 pull up unbroken
    time 9:32

  22. Cara

    Strength: back squat x3 @ 70% (I love back squats!!)
    WU 75# x5
    100 – 100 – 100 – 100 – 100# (should have gone heavier)

    WOD: “Helen”

    3 rds
    400m run
    21 KBS @ 35# (21, 12-9, 11-10)
    12 pull ups w green band (6-6, 6-4-2, 6-3-3)

    Time: 13:17

    Had a tough time on the 2&3 runs…something is wrong with my knee:(
    I’ll be really excited to try this one again!!
    Great 7pm class tonight, good job everyone & thanks Mario!

  23. Dave H

    Back squat @ 205
    WOD – 9:59 rx – believe I was in the 11’s last time, didn’t mark the exact time.
    Nice to get back at it after a month off to rest a nagging shoulder!

  24. Shane Hayes

    Congrats Lance!
    Mobility and Wu x 1
    Strength back squats x 3 with 90 second rest @ 70% 225 Wu 285 for 5 sets. Nice sharing the bar Frank.
    Wod Helen rx’d 10:26
    1 min slower than last time but I was able to run tonight, first time in a couple months so that is a pr!
    Nice work everybody tonight!
    Great class Mario!

  25. Heidi

    WU x 1 + 200 m run

    Helen:
    400 m run
    21 KBS, but I subbed for Push Press @ 55#
    12 Pull ups with pink bank
    Time: 17:12

    Not a PR by a long shot. Runs felt horrible, and pull ups have regressed big time since last time I did this one.

    Congrats Lance on the 500 club!

  26. Krystal

    Mob + WU

    Backsquats x3 @ 70%

    50-50-50-50-50

    WOD: Helen

    3 rounds
    400m run
    21 KBS @35#
    12 Ring rows

    Time – 12:24

    Great class! Thanks Kevin.

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