LOL, the kids were very supportive during the Games WOD!
Amanda
Great picture of the kids!
I love Helen, can’t wait to give her a go tonight!
And yes I’ll be up for the Games announcement – actually I’ll be sitting at Kevin’s play…will that be rude if I let out of a WHOOP! during the show when the wod is announced? π
WU X 2
Strength X 5
Cleans
40-45-50-55-65(F)
“Helen’
3 rounds
400m run
21 KBS
12 pullups
Time 16:20
Lora
Great pic! Five boys all sitting still long enough for a photo (*gasp*)!? When does that happen? Oh yeah, when there are video games…*sigh*…there goes my Mother of the Year Award (LOL). Would much rather if my boys had a pair of rings or a kettlebell in their hands instead…hint, hint. π
Darsey
Strength Shoulder Press X 1
95-105-115-130-145F-135
Helen RX’d
3 rds
400m run
21 KBS
12 pullups
Time: 11:00
My first time doing Helene, great Wod. Greg, you really pushed me, it was awesome that it was so close between us.
Greg Mac
Great job Darsey. It was awesome, really pushed each other!
Jeff S
I’ll be staying up for games announcement, hell I stay up for our normal WOD announcement , 9pm is gravy.. Hint, some of CFM athletes would be better rested and perform better with more sleep, say posted at 10 ish? Lol just a thought!
I do the same, but the system didn’t know we had Daylight savings time….1:00 am is a bit much now!! I’m in for earlier post as well π
For sure excited to see what 12.5 has in store for us!!
Shannon
WU X 2
Strength- OHS x 5
45-50-60-65-70
Helen
3 rds
400m run
21 KBS (30#) I went down by #5 (didn’t want to push it)
12 pullups (Purple)
Time: 11:08
I am so excited I was able to come back and start working out. I took it easy this morning because I was scared of coughing my brains out or dying. It felt AWESOME to workout and sweat, even if I had to go down in weight for KBS. I hope to be back to myself by Monday.
Great work Maria! I loved Helen too π
Chris S
Glad you’re back Shannon – gives me hope! I’m at work but all the smart people are avoiding me π No Helen for me tonight – maybe change for change?
Muscle-up practice (without false grip)
Bar Muscle-up practice
Front Squats – 5R
95-95-95-95-95
“Helen” (Rx’d) —> 13:38
…11:49 in October so almost two minutes slower. Had high expectations today but was quickly humbled by my running and overall cardio. It was still great to get outside for a WOD. π
Corinna
WU
Practiced muscle up progressions. Thanks for working with me Jeff and thanks for showing me the muscle up progression Kevin.
WOD: Helen @ Rx
Time: 10:58
27 seconds slower in October, but I am happy with that. Lungs were burning indeed.
I ran 7 km with a few girls from work yesterday and that run was so much more relaxing than trying to somewhat sprint 3 rounds @ 400m.
Great job today Corinna! I was with you for the first round… lol.
Forget about months!…. Keep practicing like that and you’ll have that muscle-up in one or two weeks! I say you’ll have it before your Cert… or maybe you’ll come home with one as a souvenir. π
Corinna
Thanks Jeff!
Michelle
Great job Corinna! Wow! So speedy! Oh, and I agree that 7km is eaiser than 3 x400m! π
Ron
I smell a muscle up in the next 2 weeks.
Krista
Good job!! I hope I get to witness this MU π
Elba
WU x 2
Strength 1’s
Shoulder Press
60-65-70-75-80
WOD
“Helen”
400 m run
21 KBS 35 lbs
12 Pull ups (medium yellow band)
Time: 13:09
Really happy with my time, last time I did it with 25 lbs KB and big yellow band for pull ups, and today I got a PR of 3:15 π
Tracy S
WUX2
No strength
WOD: 3 rounds
~ 400 M run/walk
~ 21 “Russian” KBS
~ 12 Pull-ups (sm+med purple bands)
Time: 15:34
I wasn’t signed up for today’s class, but knew there was a chance I could get there, even if I was late (which I was). I would have been easy to just go home, but decided I wouldn’t let a ‘goat’ stop me from doing a workout…. and running is a BIG one for me!!
End result… it KICKED MY BUTT! Feel like I have zero lung capacity for cardio WODS – and toward the end was even was wondering where the ‘bucket’ was — just in case. Took a while for recovery — and actually I don’t really even remember much of the drive home π BUT… still glad I decided to do the workout today.
Tracy S
….KBS @ 35#
Michelle
Admirable… If I wasn’t signed up for a WOD with a big goat, I don’t know if I would go.
Heidi
Love the pic today….little “angels”
Sorry to have missed Helen today, but I weenied out & canceled the morning class because when I went to bed last night, my legs were still KILLING me. I haven’t been this sore in a loooong time. Maybe I’ll get it on Helen at change for change time.
Kevin – I’m booked in for 5:30 on Thursday night, with a plan of doing the Games WOD, I assume there will be judges available??? We’ll be anxiously waiting for the posted WOD later tonight.
Good Luck to Kevin & Jane on the play tonight!
Marcel
Also, the other half want to do the games WOD at 6:30…
Amanda
WU
Strength: Deadlifts
5x 115-125-135-155-175
wod RX’d: 14:05.
A 19 second PR from October, was really expecting better. I hope that’s just a sign that my running is rusty/worse than usual and not that my cardio hasn’t improved all winter.
Had fun working out with the 5:30 peeps! Thanks for the push at the end!
Blake
WU x 2
Strength: Deadlifts x 5
195-205-215-225-235 (PR reps)
WOD
βHelen”
3 Rounds:
400m Run
21 KBS @ 45#
12 Pullups (med. purple band)
Time: 13:49
I was really happy with this one. I went up to the 45# kbs for the first time and went down to the purple band for the first time in a WOD as well. Lots of progress!
wu x 2
strength β Clans x 1
95, 115, 125, 135 ( practice form)
WOD : βHelenβ
3 rounds
scale – 200m Run
21 Kettle bell Swings (53#)
21 Pull ups
Time β 10.03 (Did 2 rounds screwed up on the pull ups did 21 instead of 12 pull ups)
Nath
WU x 2
Feeling a little weak today… π
Snatches x 5
45-55-65-75×2-75×1-75×2
WOD: Helen
3 rounds:
– 400m Run/walk
– 21 kbs 35#
– 12 pull ups – purple band
Time 17:11 (PR of 1:49 vs October but still disappointed with that)
I’ll say it deliberately: I suck at running! I suck at running! I suck at running! π
30 minutes of running it is for me tomorrow! Need to work on that cardio…
Nadine
We should go running together sometimes sweety and practice OUR goat!!!
And bring Cooper with us!! π
Jeff S
1xmob
2xWU
Strength Deads x 5
135×10-185×10-225-255-275-285
WOD as Rx
3rounds
400m run
21 Kbs@ 53
12 PU
10:27
Great job 5:30, rob you killed this one, you were untouchable!! Well done bud!
Lora
Awesome time for your first go at Helen! Well done π
Corinna
Great job Jeff!
Krista
Great time!!
Lora
WU x 2
800m run
Strength: Push jerk (x5)
45(15)-65-85-95-105
*stopped at 105# b/c of tweak in shoulder*
Jerks are feeling much better technique wise. Don’t want to jinx it, but I think I may finally be “getting” this movement π
WOD “Helen” as Rx
3 rounds
400m run
21 KBS @35#
12 pullups
Time = 13:10
* pullups DEFINITELY slowed me down π
Time in October was 15:?? but I was rowing instead of running so cannot really compare. Time in April 2011 was 12:43 but with a green band for pullups, so it is a PR of sorts, right?
Corinna
No bands on this one is definitely a PR Lora. Good job!
Krista
Agree with Corinna, definitely a PR, those pull ups were nasty!!
Tracy S
>>>>> Looking for tickets to the play for Saturday night!!! <<<<
Unfortunately, Saturday night tickets are already sold out – (note to self for next time – don't think about it, just do it π )
Sooo… if you or someone you know has 2 tickets and are unable to use them, please let either me or Shelley B know. Thanks.
WOW!!! Final WOD of the CrossFit Open 2011 is this years Final WOD!!!
Kinda fun that we have a score from exactly one year ago from which to compare!!
I had been a CFer for exactly 4 months when this WOD was tackled. I did it on the Final Saturday and on the 8th rep of the round of 9reps of C2B My right shoulder Dislocated and Stayed out for about 4 minutes until Kevin put it back in for me! a very painful memory!!!
Very excited for Vengeance!!
2011 11.6 = 59 reps
2012 12.5 = no clue
Just did 12.5 — 76 reps—
Tried my strategy of 15reps/min doin rested for the rest of the minute – that afforded me just 10sec break the first time and 5 sec the 2nd time !!!! Good strategy for me – just to fast a pace even for the first few minutes!!
Good news : 17 rep PR — also shoulder stayed in!!
Thanks for the cheering guys!!!! Love you!!
Krista
Nice PR and very good that your shoulder in!!
Blake
Nice Johnny! I think I am about where you where when you did it the first time, so it should be interesting!
wu x1
Push jerks: I looked at the board and saw 45#, ok so I set up, get #’s figured out with Joanna, until I clue in that I killed this # in the games WOD since then…so after the 5 reps of 30# the move was familiar and it was super light…let’s recalculate!! That was warmup π
So with help from Joanna we decide the 75# which was tough for me in the games, will be my 5 rep max goal…low and behold I’m still lost because I think I have a 35# bar when it’s in fact a 45#, but we figure it out after I’m done and I say, yes 75#…and Jo says no that’s 85#! oops, not intensional but a great PR…10# since Games 12.3 and 35# in a month!! Excited about that, but I think it helped that I thought it was 75# and in my head I was telling myself I better get it!!
5 X 55-70-75-80-85
Great to share the rack with Andreia and she benefitted from the miscalc as well π Your doing GREAT!! Keep it up π
“Helen”
3 rounds
400 m run
21 KBS 35#
12 pull ups (med purple band) stuggled on last rep(s) in round 2 & 3…ate time up, need to work on these!!
13:32
Loved getting one of the “girls” under my belt π
Beautiful to be running outside, loved that it was just a tad cooler at 6:30…Great Job class!!
Liam
Great PR Krista!
Nadine
WU x 2
Strength: Sholder Press x 5 – 35-40-45-50 (ran out of time to do the last round)
WOD
βHelenβ
3 Rounds
400m Run
21 KBS (25#)
12 Pullups (green band and a small one )
Time ; 12:25
AWESOME JOB 6:30 crew!! Fun WOD ! π
Liam
WU x 2
Strength = Back Squat x 1
140-165-185-215-235-245 10# PR
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
“You look like a Helen”
Favorite movie of all time!!
That photo is AWESOME! π
LOL, the kids were very supportive during the Games WOD!
Great picture of the kids!
I love Helen, can’t wait to give her a go tonight!
And yes I’ll be up for the Games announcement – actually I’ll be sitting at Kevin’s play…will that be rude if I let out of a WHOOP! during the show when the wod is announced? π
You should develop hand signals to let Kevin know the announced movements π
WU x 2
βHelenβ
Modified for sore shoulder
3 rounds
400m Run
21 Russian Kettlebell Swings (35#)
12 Pullups (purple band)
time= 10:28
I love Helen and I love the photo!! π
WU x 2
WOD rx Time = 12:28
Oct 3rd Time was 11:27 but with medium band and 35#
Progress on the HSPU. Was able to rest my head on the 45#/mat before pushing up, where before I pushed up as soon as my head touched the mat.
It was fun running outside this morning. Great job 6 am!
Nice …
WU X 2
Strength X 5
Cleans
40-45-50-55-65(F)
“Helen’
3 rounds
400m run
21 KBS
12 pullups
Time 16:20
Great pic! Five boys all sitting still long enough for a photo (*gasp*)!? When does that happen? Oh yeah, when there are video games…*sigh*…there goes my Mother of the Year Award (LOL). Would much rather if my boys had a pair of rings or a kettlebell in their hands instead…hint, hint. π
Strength Shoulder Press X 1
95-105-115-130-145F-135
Helen RX’d
3 rds
400m run
21 KBS
12 pullups
Time: 11:00
My first time doing Helene, great Wod. Greg, you really pushed me, it was awesome that it was so close between us.
Great job Darsey. It was awesome, really pushed each other!
I’ll be staying up for games announcement, hell I stay up for our normal WOD announcement , 9pm is gravy.. Hint, some of CFM athletes would be better rested and perform better with more sleep, say posted at 10 ish? Lol just a thought!
I do the same, but the system didn’t know we had Daylight savings time….1:00 am is a bit much now!! I’m in for earlier post as well π
For sure excited to see what 12.5 has in store for us!!
WU X 2
Strength- OHS x 5
45-50-60-65-70
Helen
3 rds
400m run
21 KBS (30#) I went down by #5 (didn’t want to push it)
12 pullups (Purple)
Time: 11:08
I am so excited I was able to come back and start working out. I took it easy this morning because I was scared of coughing my brains out or dying. It felt AWESOME to workout and sweat, even if I had to go down in weight for KBS. I hope to be back to myself by Monday.
Great work Maria! I loved Helen too π
Glad you’re back Shannon – gives me hope! I’m at work but all the smart people are avoiding me π No Helen for me tonight – maybe change for change?
That was from Heather S π
Thanks! Good job and Welcome back π
Very excited to give Helen a try tonight!!
Love the pic of the kids π
If Kevins in the show tonight is anyone still going in at 9:30 to try it??
Man, looks like I will be missing Helen. And on such a lovely day.
Down with the sickness.
Great Pic of future CrossFitters!! π
Me too Gabe – much as I love KBS, think Helen might kill me today!
Oops! That was from Heather π
WU x 2
Strength: Cleans x 5
80-95-105-120-135
WOD
“Helen” as Rx’d
3 Rounds
400m Run
21 KBS (53#)
12 Pullups
Time: 11:15
PR of 1:32. And last time only used 35# KB and a thick band for my pull-ups. So very happy with the improvement!
BEASTTTTTT!!) Good job friend.
Strength- Front squat x 5
65-75-85…. stopped b/c of sore knee π
Helen
3 rds
400m run
21 KBS (35#)
12 pullups (Green)
Time: 12:39 ; oct. 3rd 12:22 Disapointed with my performance today.
I’ll brag about Greg’s since he never posts. He got a PR of 1 min 15 sec. π
Same band for your pullups from last time? And same weight for the kb?
Yup. π
CFWU x 2
Strength – Push Press x 1
105-125-140-160-160
WOD – Helen
3 Rounds of
400m Run
21 KBS 53#
12 Pullups
Time: 13:09 PR by 28 sec
Muscle-up practice (without false grip)
Bar Muscle-up practice
Front Squats – 5R
95-95-95-95-95
“Helen” (Rx’d) —> 13:38
…11:49 in October so almost two minutes slower. Had high expectations today but was quickly humbled by my running and overall cardio. It was still great to get outside for a WOD. π
WU
Practiced muscle up progressions. Thanks for working with me Jeff and thanks for showing me the muscle up progression Kevin.
WOD: Helen @ Rx
Time: 10:58
27 seconds slower in October, but I am happy with that. Lungs were burning indeed.
I ran 7 km with a few girls from work yesterday and that run was so much more relaxing than trying to somewhat sprint 3 rounds @ 400m.
Nice work 4:15 p.m. crew!
I love your new jacket Christine!
Great job today Corinna! I was with you for the first round… lol.
Forget about months!…. Keep practicing like that and you’ll have that muscle-up in one or two weeks! I say you’ll have it before your Cert… or maybe you’ll come home with one as a souvenir. π
Thanks Jeff!
Great job Corinna! Wow! So speedy! Oh, and I agree that 7km is eaiser than 3 x400m! π
I smell a muscle up in the next 2 weeks.
Good job!! I hope I get to witness this MU π
WU x 2
Strength 1’s
Shoulder Press
60-65-70-75-80
WOD
“Helen”
400 m run
21 KBS 35 lbs
12 Pull ups (medium yellow band)
Time: 13:09
Really happy with my time, last time I did it with 25 lbs KB and big yellow band for pull ups, and today I got a PR of 3:15 π
WUX2
No strength
WOD: 3 rounds
~ 400 M run/walk
~ 21 “Russian” KBS
~ 12 Pull-ups (sm+med purple bands)
Time: 15:34
I wasn’t signed up for today’s class, but knew there was a chance I could get there, even if I was late (which I was). I would have been easy to just go home, but decided I wouldn’t let a ‘goat’ stop me from doing a workout…. and running is a BIG one for me!!
End result… it KICKED MY BUTT! Feel like I have zero lung capacity for cardio WODS – and toward the end was even was wondering where the ‘bucket’ was — just in case. Took a while for recovery — and actually I don’t really even remember much of the drive home π BUT… still glad I decided to do the workout today.
….KBS @ 35#
Admirable… If I wasn’t signed up for a WOD with a big goat, I don’t know if I would go.
Love the pic today….little “angels”
Sorry to have missed Helen today, but I weenied out & canceled the morning class because when I went to bed last night, my legs were still KILLING me. I haven’t been this sore in a loooong time. Maybe I’ll get it on Helen at change for change time.
Kevin – I’m booked in for 5:30 on Thursday night, with a plan of doing the Games WOD, I assume there will be judges available??? We’ll be anxiously waiting for the posted WOD later tonight.
Good Luck to Kevin & Jane on the play tonight!
Also, the other half want to do the games WOD at 6:30…
WU
Strength: Deadlifts
5x 115-125-135-155-175
wod RX’d: 14:05.
A 19 second PR from October, was really expecting better. I hope that’s just a sign that my running is rusty/worse than usual and not that my cardio hasn’t improved all winter.
Had fun working out with the 5:30 peeps! Thanks for the push at the end!
WU x 2
Strength: Deadlifts x 5
195-205-215-225-235 (PR reps)
WOD
βHelen”
3 Rounds:
400m Run
21 KBS @ 45#
12 Pullups (med. purple band)
Time: 13:49
I was really happy with this one. I went up to the 45# kbs for the first time and went down to the purple band for the first time in a WOD as well. Lots of progress!
WU x 2
Strength β Shoulder Push x 1
60-65-70-75-85
WOD β Helen
3 Rounds of
400m Run
21 KBS 35#
12 Pullups purple band
Time: 13:09 PR by 3:15 sec
Holy cow Elba… that’s a PR! Congrats!
Great PR! Congrats!
Nice Elba!
That is a wicked PR Elba!
wu x 2
strength – Clans x 5
45, 50, 55, 60, 65
WOD : βHelenβ
3 rounds
400m Run
21 Kettlebell Swings (20#)
12 Pull ups (2 green bands)
Time – 13.57 (49 sec.PR from October 2011)
cash out – wash Sierra foot prints all over the floor of the gym
WU x 2
Strength: Push Press x 5
75-85-95-110-110 (10# PR for Reps)
WOD
βHelenβ
3 Rounds
400m Run
21 KBS (40#)
12 Pullups <- Thanks Jeff for the push on my last round! Much appreciated!
12:48
Pretty happy with this considering when I did it in October It was with a 35# KB and a thick purple band. Time then was 11:44
Great energy 5:30 class! Stuck around to cheer on the 6:30 peeps and everyone did such a great job on this one!
No prob Eric.. You finished it off like a champ!!
wu x 2
strength β Clans x 1
95, 115, 125, 135 ( practice form)
WOD : βHelenβ
3 rounds
scale – 200m Run
21 Kettle bell Swings (53#)
21 Pull ups
Time β 10.03 (Did 2 rounds screwed up on the pull ups did 21 instead of 12 pull ups)
WU x 2
Feeling a little weak today… π
Snatches x 5
45-55-65-75×2-75×1-75×2
WOD: Helen
3 rounds:
– 400m Run/walk
– 21 kbs 35#
– 12 pull ups – purple band
Time 17:11 (PR of 1:49 vs October but still disappointed with that)
I’ll say it deliberately: I suck at running! I suck at running! I suck at running! π
30 minutes of running it is for me tomorrow! Need to work on that cardio…
We should go running together sometimes sweety and practice OUR goat!!!
And bring Cooper with us!! π
1xmob
2xWU
Strength Deads x 5
135×10-185×10-225-255-275-285
WOD as Rx
3rounds
400m run
21 Kbs@ 53
12 PU
10:27
Great job 5:30, rob you killed this one, you were untouchable!! Well done bud!
Awesome time for your first go at Helen! Well done π
Great job Jeff!
Great time!!
WU x 2
800m run
Strength: Push jerk (x5)
45(15)-65-85-95-105
*stopped at 105# b/c of tweak in shoulder*
Jerks are feeling much better technique wise. Don’t want to jinx it, but I think I may finally be “getting” this movement π
WOD “Helen” as Rx
3 rounds
400m run
21 KBS @35#
12 pullups
Time = 13:10
* pullups DEFINITELY slowed me down π
Time in October was 15:?? but I was rowing instead of running so cannot really compare. Time in April 2011 was 12:43 but with a green band for pullups, so it is a PR of sorts, right?
No bands on this one is definitely a PR Lora. Good job!
Agree with Corinna, definitely a PR, those pull ups were nasty!!
>>>>> Looking for tickets to the play for Saturday night!!! <<<<
Unfortunately, Saturday night tickets are already sold out – (note to self for next time – don't think about it, just do it π )
Sooo… if you or someone you know has 2 tickets and are unable to use them, please let either me or Shelley B know. Thanks.
Well… 12.5 is exactly the same as 11.6!!!
Not very original but many of us will have a score to compare to.
Here’s some of our results from last year…
http://crossfitmoncton.com/2011/04/30/crossfit-games-open-11-6/
WOW!!! Final WOD of the CrossFit Open 2011 is this years Final WOD!!!
Kinda fun that we have a score from exactly one year ago from which to compare!!
I had been a CFer for exactly 4 months when this WOD was tackled. I did it on the Final Saturday and on the 8th rep of the round of 9reps of C2B My right shoulder Dislocated and Stayed out for about 4 minutes until Kevin put it back in for me! a very painful memory!!!
Very excited for Vengeance!!
2011 11.6 = 59 reps
2012 12.5 = no clue
Just did 12.5 — 76 reps—
Tried my strategy of 15reps/min doin rested for the rest of the minute – that afforded me just 10sec break the first time and 5 sec the 2nd time !!!! Good strategy for me – just to fast a pace even for the first few minutes!!
Good news : 17 rep PR — also shoulder stayed in!!
Thanks for the cheering guys!!!! Love you!!
Nice PR and very good that your shoulder in!!
Nice Johnny! I think I am about where you where when you did it the first time, so it should be interesting!
Sweet PR!
Can you be on standby to pop my shoulder back in on Saturday. lol
looks like a good WOD. I can’t wait to try this one…might even try it twice.
Oh man… that WOD again… just brilliant! Hahaha!
Wux2
Shoulder Press
95×5 100×5 105×5 115×3
Wod RX
9:55
Nice work Darrell!
WU x 2
Strength: press
5×90,95,100,110, 3×115
WOD: Helen (Rx)
3 rounds
400m run
21 KBS #53
9 PU
Time – 14:15
Practice skipping for 20min
Also nice to meet new member Andre
wu x1
Push jerks: I looked at the board and saw 45#, ok so I set up, get #’s figured out with Joanna, until I clue in that I killed this # in the games WOD since then…so after the 5 reps of 30# the move was familiar and it was super light…let’s recalculate!! That was warmup π
So with help from Joanna we decide the 75# which was tough for me in the games, will be my 5 rep max goal…low and behold I’m still lost because I think I have a 35# bar when it’s in fact a 45#, but we figure it out after I’m done and I say, yes 75#…and Jo says no that’s 85#! oops, not intensional but a great PR…10# since Games 12.3 and 35# in a month!! Excited about that, but I think it helped that I thought it was 75# and in my head I was telling myself I better get it!!
5 X 55-70-75-80-85
Great to share the rack with Andreia and she benefitted from the miscalc as well π Your doing GREAT!! Keep it up π
“Helen”
3 rounds
400 m run
21 KBS 35#
12 pull ups (med purple band) stuggled on last rep(s) in round 2 & 3…ate time up, need to work on these!!
13:32
Loved getting one of the “girls” under my belt π
Beautiful to be running outside, loved that it was just a tad cooler at 6:30…Great Job class!!
Great PR Krista!
WU x 2
Strength: Sholder Press x 5 – 35-40-45-50 (ran out of time to do the last round)
WOD
βHelenβ
3 Rounds
400m Run
21 KBS (25#)
12 Pullups (green band and a small one )
Time ; 12:25
AWESOME JOB 6:30 crew!! Fun WOD ! π
WU x 2
Strength = Back Squat x 1
140-165-185-215-235-245 10# PR
WOD: Helen
Time:11:29 RX