Paleo Challenge Info Session tomorrow at 7:30pm.

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

Compare to March 21/12

Make sure you tell the coach your strength and how much you’re lifting.

118 thoughts on “Helen”

  1. Mobility

    400m run

    WU x 1

    Strength: Push Press
    5x 95-135-150-165-175

    WOD “Helen”
    3 rounds
    400m Run
    21 Kettlebell Swings (53#)
    12 Pullups
    Time: 15:04

  2. Strength push press x 5

    WOD Rx

    Time = 11:24

    This is my fourth time doing this one, excited to do it Rx finally πŸ™‚

    1. ValΓ©rie Arseneau

      Very nice!!! I still need to work on my pull ups a lil more before doing this one Rx… soon tho! soon…

  3. Run 400m
    WU x 1

    Strength – 5x back squat

    95(warm up) 150-165-175-185 was aiming for 195 but I stopped there, considering how my legs felt after yesterday and having to run for the WOD

    WOD : Helen
    3 rounds
    -400m run
    -21 KBS 35#
    -12 pullups (black)

    15:53… PR 45 sec. from last time, but not an overall PR.

  4. 5 minutes late
    Run 400m
    31 bday burpees πŸ™‚
    Foam roller on my quads…so sore from the squats yesterday.

    WOD rx’d – 10:13 PR
    Fun morning

  5. Back squat X 5 to 205 Pr of 5 for reps
    Wod Helen Rx
    Time 9:57 Pr of 1:03 from March 2012. Very happy about this PR

  6. Stupid Question – On the whiteboard for the Paleo challenge, it says to sign up BEFORE tomorrow, but can I still sign up tomorrow at 7:30 ? πŸ˜€

    1. As of today, we have 12 people registered. I have 12 books at the gym. So you can still sign up, but you’re book will only be arriving next week.

      We had 30-some people last year. Let’s try to get to at least 20 this year!

    1. Last time I did Helen was in October and I used a 35#KB and the thick purple band for my pullups. My time was 11:44 so big PR for me even though I felt short on gas today.

  7. Wux1
    Run 400m
    Push press
    115×5 125×5 135×5 150×5 160×5
    Wod Rx
    PR of 37 sec, nice race Darcey thanks for the push.

  8. Mob
    400 m run
    WU x 1

    3 rds
    400 m run
    21 KBS 35 lbs
    12 Pullups small blue band

    time: 12:14, 55 sec PR !! I take it!! great job 12:15pm!! πŸ™‚

  9. Mobility
    400m run
    WU x 1
    Strength: Dead lifts x 5
    135, 185, 205, 225, 275

    WOD β€œHelen” RX
    3 rounds
    400m Run
    21 Kettlebell Swings (53#)
    12 Pull ups

    Time: 13:18
    cash out – suntan stretch

  10. Mobility
    400m run
    WU x 1
    Strength: Push Press x 5
    55, 60, 65, 70, 75

    WOD β€œHelen”
    3 rounds
    400m Run
    21 Kettlebell Swings (25#)
    scale – 12 Pull ups (2 blue band)

    Time: 12:08 (PR of 1:49 from March 21/12 with 5# more on my KBS)
    cash out – suntan stretch

  11. Mobility
    200m Run

    Wod “Helen”
    3 rounds
    200m run
    21 KBS 20lbs
    12 pullups (scaled still on rings, although getting pretty lateral πŸ™‚ )

    Time: 10:14

    This was a big accomplishment for me today, was finally able to run πŸ™‚ Been afraid to since injury

  12. Mobility
    400 m run
    Strength. X5 back squat
    135 Β 140 150 155 160

    Β WOD “Helen”
    3 rounds
    400 m run
    12 pull ups

    Β In 11:39 rx
    Rob Brydges

  13. WU x 2

    Shoulder Press x 1
    very frustrated. First time doing 1 reps in a long time, so was hoping for a PR at 80. GRRR! Am able to do 3 reps @ 75#, so why is 80 x 1 so friggin’ hard?

    3 rounds
    400 m run
    21 KBS – 35#
    12 Pull up – Medium sized purple band.
    Time = 13:27

    Was hoping to try this one Rx’d this morning & ditch the band, but pull ups in the warm up felt AWFUL. Maybe next time (…sigh)

    1. Don’t worry about those pullups…you are killing warmup with ring dips and HSPUs. Plus…your strength numbers are CRAZY!

    2. I agree with Kevin, try the fraction plates for your Shoulder Press….plus they are nice and colorful πŸ˜‰

      Great work on the WOD, too.

  14. Mobility
    Run 400m
    WU x 1

    Strength : Front Squat 5 x 55-60-65-70-75

    WOD “Helen”
    3 rounds of
    – 400m run
    – 21 KBS (30ls)
    – 12 pullups (purple band)
    Time : 12:06

    Great one !! Good job people πŸ˜€

  15. ValΓ©rie Arseneau

    Run 400m
    WU x 1

    Strength : Clean 5 x 50-55-60-65-70 (was so concentrated on my grib that Jeff spotted something else I was forgetting… hehe. Thanks coach!)

    WOD β€œHelen”
    3 rounds of
    – 400m run
    – 21 KBS (35lbs)
    – 12 pullups (purple band)
    Time : 12:49

    Pre-WOD conversation with Christine:
    Me : “darn… no more 30lbs KB left…”
    Christine : “oh go 35. You can do it. Its only 5lbs difference. You wont see the difference.”

    Mid-WOD during round 2 of KBS
    “Damn you, Christine! Damn you!”

    Lol! Thanks for the push Christine!

    My goal was 12mins but went heavier on the KB and lighter on the Pull up band so I’m still happy with my time πŸ™‚

    1. U did awesome!!! Now no more excuses for going 30…it’s 35 all of the way!!! LOL. Glad I could help!!! Hahaha!!

    2. LOL!!! Way to go Val! 35#? There is no looking back now! Sometimes a little push (or not having a choice, HA!) is all it takes!

  16. 400 m run
    WU x 1
    Strength: OHS x 5
    65,75,85,95,105 (5# pr)

    WOD: Helene

    10:37 RX’d

    Corinna almost caught me meeting pukie on my last run. Saw her coming and held it in. :p

    The only pace is a suicide pace eh Jeff. Lol

    1. Glad you held it in! lol! You ran so fast on that first 400m run that I was felt the dust on my face when you passed me!

  17. MOB, Wu x 1, 500m row
    Strength Push Jerk 35, 40, 45, 50, 55 x 5 reps each
    Yee ha…Coach Jeff helped me make a little break through in technique tonight. I was a superstar push jerk girl. O.k, superstar is a bit of a stretch lol. Thanks Jeff S.I had a little light bulb moment.

    WOD Helen;
    Three Rounds
    500M row
    21 KBS at 30lbs
    12 Pull ups thick band
    Time 14.18

    Brigette it was great rowing next to you. You made me keep going. Thanks.

    1. Great job tonight Laura, and its as fulfilling for me to see someone have the lightbulb moment as it is for them.. I was clicking my heels together (well as best I could with a bum knee! lol) too!

  18. Mobility
    400m run
    WUx1 (toes to ring)
    Strength: power clean
    65×5; 70×5; 75×5; 80×5; 85×5- felt good. Will definitely go up to 90 or 95 next time (PR of 5 pounds from two weeks ago)
    WOD: “Helen”
    3 rounds of: 400m run
    21 KBS @ 35
    12 pull ups with medium blue
    Time: 12:22
    I had Elba’s time in my head and Jeff screaming at me to get on the bar but alas…couldn’t quite do it!! Good job Elba!!! πŸ™‚

    1. Oh I almost forgot the best part…Did this one in March of 2012…I rowed 500m, did #25 KBS, and pull ups with the black band…my time was 14:48!!!!! So huge PR in everyday possible!!! LOL

      1. Oh one more thing…I did hang power clean for strength….not power clean…oops!! I’m still in a state from the WOD!! LOL

      2. WOW Christine! That is a HUGE PR! Congrats! You’ve worked very hard in the last 6 months and it shows πŸ™‚ Hope your throat isn’t burning anymore…

    2. Ohh I know!! hehehe love competing with you!! makes Xfit more fun :)!! Great job thought you almost got me!!!

  19. WOD: Helen RX

    Time: 10:38

    PR: 20 seconds

    This is my third time doing Helen. Gosh I am such a slut!!! My first experience with her was my best (10:31)

    Thanks for coaching tonight Jeff.

  20. Mob / 500m Row (1:43.6) / WU x 1

    HSPU x 5
    –45#+25# plate (all with abmat)
    –45#+10# plate
    –25# plate
    –Rx (2)
    Really excited to get these! Big thanks to coach Jeff for helping me with my kips!!

    “Helen” (modified)
    3 rounds:
    –500m Row
    –21 KBS @ 53#
    –12 Pull-ups

    TIME: 12:47

    Last time was 1:02 slower with a 45# Kettlebell and a med. purple band so I will call that a nice PR.
    Future Me WILL NOT listen to his brain and set the kettlebell down… no need for those extra breaks dude.

    1. Awesome job on the HSPU Blake, you should have been doing these long ago, you were cracking them off like a pro!!

    2. WOW! Incredible progress on your HSPUs Blake! Impress the crap out of your coworkers and crack off a few of those in the lunchroom tomorrow πŸ˜‰

      Nice job on the WOD too! Did you row the last time? I can usually run faster than I row, plus strapping in and getting out of the rower eats up time….so DEFINITELY a PR today!

  21. 400m run
    Wu x 1
    Back Squat x 5
    31 Darcey Birthday Burpees
    Wod Rx’d 14:11( lacking in the cardio department)

  22. Mob

    400 m run

    10 lunges, 10 pull ups, 10 box jumps & Sampson stretch

    Burgener x 3

    High bar back Squat x 2


    Halting Snatch Deadlift x 2


    Hang Power Clean x 2


    Another great Oly class thanks Kevin.

  23. 400m run
    wu x 1

    Shoulder Press x5

    WOD Rx – 9:40

    PR 2:48

    Had butterflies in my stomach all day for this one. Even canceled Oly class for it. Happy with the results.

    1. ValΓ©rie Arseneau

      You were sitting on the floor drinking water when I came back from my last run. That was a quick time!

  24. Mobility
    400 m run
    WU – 10 lunges, 10 ring rows, 10 box jumps, samson stretch

    Group Burgener x 3

    High bar back squat x 2 (with Jeff L) πŸ™‚
    40-50-60-65-65-65% 1RM

    Hanging Snatch DL x 3

    Hang Power Clean x 2
    95-105-115-125-130-95-95 (dropped weight down to work on form)

    **need to “let go of my hold on the bar” when I jump, not after I stand up**

    Another great OLY class tonight, Kevin. Thank you!

  25. I worked out at CrossFit Dieppe tonight with my friend Ashley and coincidentally, their wod was Helen too!

    WOD rx’d: 14:51

    Previous time was 14:05. I did something really dumb – for the first round of pullups, I had the box out in front of my pullup bar instead of under it, so that when I jumped up on the bar, I had to jump forward, this caused my body to swing and I couldn’t figure out why I couldn’t get going on my pullups properly because I couldn’t kip. Figured it out on the second round but wasted a lot of time on the first one. Lesson learned.

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