Some of you have heard already…I’ll be participating in the Parlee Beach Surf-ivor competition this week (July 12-19). This year is their 10th anniversary and it’s a Fans vs Favorites theme. I won it back in 2006, so I’m going for a repeat!
A couple things you need to know.
1) If you need to cancel a class, please post it on the site. I won’t have internet access. Any urgent information can be sent to [email protected]
2) Feel free to come watch the live events. There are beach competitons every day at 2pm (on the left side near the restaurant). And there’s immunity challenges behind the info center at the park entrance every night at 7pm. Tribal council is 15 minutes after the evening event finishes.
3) There’s a Fan Favorite vote happening throughout the week on their Facebook page. I know how most of you click repeatedly on this site, so if you could do me a favour and vote for me (everyday we will have the link posted to where you need to vote), that would be awesome. Also, share the link with your friends. Thanks for helping me out!
Voting is now LIVE! Click on this link to go to Kevin’s picture, click LIKE to vote and then share with your friends!Β
“Helen”
3 rounds
400m Run
21 Kettlebell Swings (53/35#)
12 Pullups
Compare to Sept.11/12
Please cancel me this morn π
And while you are at the beach tomorrow, come check out some beach ultimate! I have a tournement this weekend and in playing parlee all day π
and of course, KICK ASS KEVIN!
Had to cancel my 4:15 class… I might be able to show up but most likely, I’ll be stuck doing overtime again today. Stupid exam marking haha π Enjoy the WOD people !
No strength Foam roll Friday
WOD Rx
time= 10:14
PR of 1 min 10 sec. Thanks for the push Gillyon! Next time sub 10min. This is my favorite of all the ladies.Great way to end the week π
Huge PR! Congrats! π
Awesome PR ladies!
Great time Maria!
Nice PR Maria.
Last night did a 3k run with The Running Room in prep for the Legs Marathon
WU x 1
800m run
Shoulder Press x 5
135, 145×3 – felt pop in my trap so stopped
WOD: “Helen”
9:35 as RX’d
1:02 PR
Nice work Jack!
Nice work man! Will be gunning for your time!
Warmup
Push jerks (3) 55-75-85-95-105 (only 2)
Disappointed with my strength this week. Felt weak and did not lift my heaviest.
WOD rx’d – 9:33 PR by roughly 10 seconds.
It was great chasing the boys on this WOD!
Super fast Gillyon!
You were right on my heals the whole time during the runs and I was pushing harder than I was comfortable with. You caught me on the pull ups I think.
Nice Job.
Good job!!
Fast! I was happy to see you this morning. I knew chasing you would get me a PR π
And a big PR at that! Congrats again. Considering how we were both feeling…we kicked butt!
30 year + and you & Maria are still chasing boys π
Hehe you betcha…just don’t tell Dave. π
Mobility
WU x 1
400M Jog
Shoulder press
45/55/65/75/80
Wod “Helen”
3 rounds
400M run
21 KBS @ 53 scaled down to 40
12 pull ups blue band
Time 13:08
Cash out shoulder stretches
Today was fun!
Mobility
WU x 1
400M Jog
Shoulder press x5
80-90-100-110-120
Wod βHelenβ
3 rounds
400M run
21 KBS @ 53#
12 pull up
Time 13:07 Rx
Mobility
Wu x 1 + 400m jog
Foam roll Friday
Wod: Helen
3 rounds
400m run
21 kbs @ 53#
12 Pullups
Rx 9.29
Had fun with this one, had to push as hard as I could on the running to keep up with gillyon, Jack and trent. Thanks for the push guys. I really had to give it everything on the pullup and kb’s.
Great work 6 amer’s. Great class Amanda!
So pumped this morning!! I have not been able to perform any weight for the Overhead Squat since January after I hurt my shoulder at the Beatdown. It’s been 6 months and I finally did some!
OHS x5
45-55-65-75-85-95-105
Only 50% of my old max, but very happy!!
Thats really good to hear, plus look at the strength gains in other areas you’ve made during this ‘down time’.
WU x 1 + 400m jog
Shoulder mobility
WOD: Helen
3 rounds of
-400m run
-21 kbs (35#)
-12 pullups (black band)
Time: 13:50, a PR of 2:03 since September 2012 AND an over all 1:15 PR from my best in April 2011. YAY
You were running like a rabbit!
…as fast as a rabbit!
True….she was kickin’ ass on the run!
Question:
If someone is injured/hurt or simply not 100%, do they need to register for a class to come to the gym to go mobility or WU/ body weight exercises (Not the WOD)?
I am not 100% at the moment, yet, I want to do something light to stay mobile but not the WOD necessarily… Should I stay in the class OR should I take myself out to let someone else in?
In other words, I don’t want to take myself out of a class and sit at home because I am not comfortable with doing the WOD. But I’d like to come in, do Mob & WU and maybe a RunningWOD/Rowing or my 50 Burpees, etc..
Thanks friends…
Take your name off and come in. Just let the trainer know what’s going on.
The trainer running the class can certainly scale any weight and/or movement to work around what is bothering you, and still get a great workout in. It might not end up looking like the posted WOD but dont let that stop you from coming in.
Others coaches, care to chip in on this one?
I guess I was too slow to hit the “POST” button, Kevin’s got it covered.
Thanks fellas!
Unless it is your birthday! Then stay home if you were planning to attend the 4:15 class.β¦. π
Something just came up and I won’t be able to make it for my nooner today. Please cancel my reservation.
Done π
Mobility
WU x 1
400M Jog
Mobility
Wod βHelenβ
3 rounds
400M run
21 KBS @ 35#
12 pull up (blue band)
Time 13:12
See you in a couple of weeks! Good luck Kevin!
We missed you at 6 a.m. this morning Michelle π
Aaaaw! I miss you too!
WU x 1
400M Jog
Wod βHelenβ Rx but I must say with the 50# kbs
Time = 9:28 – 12sec pr
Was aiming to beat Darrell’s time from last year but no dice LOL. All but last set of pullups were unbroken(5-5-2).
Awesome race/push Jack, Gillyon, and Shane.
Strength Deadlifts x5
205-215-225-235-245(#5 PR)
Wux1. Run 400m
Strength x3 push press
120-130-140-150-155 x2 pr
βHelenβ
3 rounds
400m Run
21 Kettlebell Swings (53/35#)
12 Pullups
10:18 rx
Rob Brydges
mobility x 1 + 400m run
foam day friday and lots of stretching
won “helen”
3 rounds
400m run
21 kb swings #53
12 pull ups
9:12 rx
You are an inspiration. Thanks for helping get the last 12 pull ups in.
your welcome u kicked but great job
βHelenβ
Mob wux1
400m run
Helen
3 rounds
400m Run
21 Kettle bell Swings 25lbs
12 Pullups
Time: 14:51
How did you scale your pullups, Tara?
Nice being in your class Tara. Awesome work.
Mob
WU x 1 + 400 M row
No strength – foam roll Friday…needed that for sure after this week!
WOD – Helen
3 Rounds:
400 M Row
21 KBS @ 30 # (# is a PR for me…)
12 Ring Rows
Time 13:39
Almost to the point that I can complete 10 Pull ups with the black band…soon I will be able to ditch the ring rows and actually do the pull ups in the WODS!
Nice work Julie with the 30lb Kettle bell.
Thanks Laura! π
@ Home (noon)
Volume – EMOTM 5 min
– Push Press 95# = 15-15-15-15-15 = 75
– Front Squat 135# = 6-6-6-6-6 = 30
– Bench Press 155# = 7-6-2-1-2 = 18 (PR = 31)
Accumulate as much time in Plank in 5 min = 3m40s
Notes – Push Press reps were good, last set was getting rough. Front Squat is just a gasser for me, will jump to 7-8 reps next time, and guess shoulders were tired, having a hard time with bench, well below PR. Plank was good, 40 sec per minute, than held for all of the last minute, bit of a struggle to hold.
Congrats Kevin, I tried out once but didn’t get the change to play. Maybe since crossfit I can try again π
Mob Wu x 1
Foam rolled.
WOD: Helen three rounds.
400m run
21 KBS @ 30lbs
12 pull ups with blue band.
13:37
Nice seeing the nooner people. On the run Christine B was casually talking to me. I soon told her as I gasped for air…I can’t talk! The sad part of this story was we were only on the first 50m of the first round lol.
Ps. Thanks coach Ron and good luck to coach Kevin.
Mobility
WU plus 400 meter run
Strenght: overhead Squat: 15,20,25,30,35
WOD: Helen
3 rounfds:
400 meter run
21KB swings #25 (unbroken)
12 pull ups (green band)
Time: 14:16
Great work out this morning 6:00am crew…have a great weekend, and thanks for the great class Amanda!
Awesome unbroken KBS! π
Happy Birthday Kevin M. I am working so I have to miss the fun.
mob wux1 400 m jog
strength shoulder press
65×5 85×5 85×5 85×5
wod Helen RX
time 11:28
pr 1:50 sec
real happy with that
Awesome Gilles!
Awesome PR Gilles. You were so far ahead of me that we didn’t even get the chance to curse at the pull up bar together.
holy cow I forgot about that, I used to curse at the bar with him too! Been a long time since I worked out with Gilles!
Mobility
WUx1
400m run
Strength: Cleans (x5) 45-55-65-75-85
WOD: Helen
400m run
21 KBS @ 25 (will try a heavier weight next time, 30 maybe?)
12 pull-ups (with blue band)
13:06 – I really need to work on my running, it slowed me down.
800m run
oups…3 rounds
Mobility
WUx1 – pull ups with green band, 5 with black band. First time using a green band!!
400m jog
Strength – Deadlift x5
115 – 135 – 150 – 160 – 170
WOD – Helen
3 rounds:
400m run
21 kettlebell swing @ 30#
12 pullups (black band)
Time: 17:30
This was the first time I did a WOD without scaling any pullups down to ring rows! Admittedly, some of my last ones weren’t exactly pretty, I probably didn’t get entirely over the bar, but it’s a huge milestone, and next time I’ll kick ass at those pullups! Huge thanks to everyone for the encouragement!
congrats on the pullups John!
Mobility
WU x1 (with pull-ups, green & blue band; still nervous to go to green band. I have 2 days in doing pull-ups again, so I’m happy.)
400m jog
Strength: Push press x5 dumbbell
20-25-25-30-30
WOD – Helen
3 rounds:
400m run
21 Russian KBS #35
12 pullups (green/purple) – after round 1, I had to switch to ring rows… π
Time 12:43
Strength: Push Jerks to 100# (only 4 sets)
WOD rx’d: 13:22 – pr by 31 seconds.
Although I am pleased because I worked hard and didn’t take many breaks (well not as many as usual and tried to keep them short), I’m being greedy and I wish I had a better PR. I do know that a 31 second PR is nothing to complain about though, I am thankful to have one at all. My cardio is still the weakest link and it’s frustrating to no end.
Here are your previous Helen times:
14:51 Sep 11/12
14:05 Mar 21/12
14:24 Oct 3/11
15:21 Apr 18/11 – Band for Pullups
Still making progress, it’s a marathon not a sprint remember?
Consistent PR’s….nothing to complain about at all. Nice work Amanda.
Though it’s a great PR, I understand your frustration. It’s like me and pull ups, they really don’t seem to get any better, and it drives me nuts. In the end, I always ask myself: Did you work hard? Di you have a good workout? And I can always answer yes, so that’s almost all that matters! Oh, and by the way, I was 45 seconds slower today, than last time, Grr!
WU x 1
400M Jog
foam rolling
Wod βHelenβ Rx
3 rounds
400M run
21 KBS @ 50#
12 pull up
Time 12:14
10# and 5 sec PR
Mobility
WU x 1
400M Jog
500m Row
WOD βHelenβ
3 rounds
400M run
21 KBS @ 53#
12 pull up (green)
Time 14:39
Thank you all for the birthday wishes.β¦.lol. You can do the burpees in December when it’s actually my birthday.
Funny Guy π
Mob + WUx1 + 400m jog
Mobility (Back, Shoulders, Quads)
WOD Helen Rx = 11:53 (9sec over my PR…. grrrr)
Mob + WUx1 + 400m jog
Front Squat
70×5-80×5-90×5-100×1 (stopped because of knee)
WOD Helen (scaled to 2″ band pullups, 35# KBS) = 14:58
Mobility
WUX1
400m jog
Strength: Front Squats
65-75-90-105-110
WOD: Helen with blue band and KB #25
Time- 13:06
Great job Andrea, fun working out with you. I think I could hear you laughing at my cursing about the stink when we were running. lol
Mobility
WU X 1
400m jog
Foam rolling/Mobility
WOD – Helen
3 Rounds
400m Run
21 KBS @ 50#
12 pullups with black band
Time 17:01
WUx1
400m jog (felt the hamstring pain grrrr!)
Foam rolling + lacrosse ball on shoulders
WOD as Rx’d with more of a Jog due to hamstring
Time–>11:29
PR of 42 seconds from Oct 3rd 2011
I owe you 10 burpees Kevin Mack π
Cashout: foam rolling
Great job 5:45 crew!
Have a great weekend fella CrossFitters!
I was sure I would lose that bet.
hmmm…you purposely went slow on the run for your hamstring and you still got a 42 second PR?! Nice work Gabe π
Mobility
WU x 1
400m jog
Lacrosse ball torture on shins
WOD: Helen
400m run
21 KBS 35# (first time at 35#)
12 pull-ups (green band)
Time: 13:52
Nice work on the 35# KBS!
Helen: RX
Time: 9:47
Last time: 10:38
PR: 51 seconds
Thank you so much Terry B for making me chase you. It was tough doing this one in the heat, but I still loved every minute of it!!!!
Awesome job tonight Corrina
Nice PR.
Mobility
WU x 1
400m jog
Foam rolling + Lacrosse balls
WOD: Helen
400m run
21 KBS 35# (53lbs)
12 pull-ups
Time: 12:06
Mobility
WU x 1
400m jog (good test for Achilles, so decided to do WOD as Rx)
Strength: Snatch (full squat) (x5)
45(10)-65-65-70-75-80
Here is a little plug for regular MOBILITY work (not to be confused with stretching). Since the OLY Cert in early June I have been extra diligent with hip, shoulder and ankle mobility work. It has helped immensely. Although I still have a long way to go, my previous snatch (squat) weight was hovering around 65#. Anything heavier and I would land on my ass. I did 5 x80# tonight and felt strong and stable on every single one. I have not gained that much strength in a month, but I have gained a lot of mobility. I encourage everyone to pay attention to their mobility. It is a very important (and often neglected) part of Crossfit π
WOD “Helen” @ Rx
Time = 13:21
Not my best showing and far from a PR BUT…. I RAN (well, jogged). I’m on the mend π
Well said Lora. I for one am guilty of neglecting mobility.
Love this post about mobility, thanks for posting it!
Great post! Congrats on all your improvements.
WU x 1
400 Run
WOD: Helen – Rx’d (Yay….no pull up band)
Time = 14:43
Ok…not a PR for time, BUT….first time I’ve tackled Helen without a pull up band. Super happy ’bout that. Still lots of work to do on these, but I’ll take the victory for today.
YAY for Helen with NO BAND! That’s a great accomplishment π
Yeah!! I was happy for you this morning. . Your pullups were very strong! especially in the first 2 rounds and you chipped away at them well in the 3rd. Great job Heidi!
Awesome job Heidi! Congrats on the RX pull-ups.
Hold on just a sec! Did you say “not a PR”? Uhmmmmm, sorry, but if this was your first time doing this without bands, then that is a PR my dear π
Awesome Heidi!
good job on your pull up
Mobility
WU x 1
400 m jog
WOD : Helen
3 rds for time
400m jog
21 kbs @53#
12 pull ups
Time : 12.42
1 Mile cash out
Fun class Rob!
Nice work Jeremy!
Thanks Corinna
WU x 1
400M Jog
foam rolling
Wod βHelenβ Rx
3 rounds
400M run
21 KBS @ 50#
12 pull up
Time 14;06. No PR tonight – not pushing it on the run due to ankle.
Mobility
WU x 1
400M Jog
foam roll
Wod βHelenβ
3 rounds
400M run
21 KBS @ 53
12 pull ups
Time 11:34