June 30, 2009
Mark Your Progress
Posted by: Dave : Category: BENCHMARK WODS, DAILY WODS
On Sunday, July 19th, we will host Coach Chris Wilkes of CrossFit Chesapeake for an OLYMPIC WEIGHTLFITING SEMINAR! Spots are filling up! More info here!
Sign up here for Foundations Classes
Starting July 7th – Tues, Thurs @ 7pm (meets 4 times)
Starting July 21st – Tues, Thurs @ 7pm (meets 4 times)
Starting August 4th – Tues, Thurs @ 7pm (meets 4 times)
Wednesday 090701
Deadlifts
3-3-3
–Rest–
“Helen”
3 Rounds for Time:
Run 400m
21 KB Swings (52/35)
12 Pullups
Post Loads and Time to Comments.
Today’s Fitness Article Links
Look At Me, I’m Skinny
The Little Voice Inside Your Twinge
Getting CrossFit, Day 17: Getting Closer
Cross Country Helen (hang with this video…it’s a little slow starting)
July 1st, 2009 at 8:11 AM
I forgot how much I love to CrossFit in the early morning. I think this may become an addiction… again
PR’d on Helen today by a whopping 14 seconds! I am super excited about that. My arms were about to give out on the last round, but I pushed through to the end.
7:40, Rx
July 1st, 2009 at 9:19 AM
We got Sarah for 2 days in a row! Yesssss!
I PR’d today on Helen as well by 2+ mins. Still have a long way to go, but that’s a good jump in a month!
12:22, Rx
July 1st, 2009 at 9:32 AM
You both are awesome! Well done!
Anyone want to do Helen tomorrow? Today’s a rest day for me.
July 1st, 2009 at 9:45 AM
I PR’s on Helen too! I looked back two months ago it took me 15:09, today was 13:40. That’s a minute and a half faster. I did jumping pullups and used 35 lb kettlebell. Thanks Sarah for swinging with me on my last round.
July 1st, 2009 at 1:14 PM
I did Helen Rx for the first time in 14:40. It really killed me but I was happy to finish.
I just want to say that I really appreciate the video becsuse it reminds me of CO and I have to say doing pull-ups with ski boots and skis on is pretty burly
July 1st, 2009 at 1:34 PM
Great job, Becky!!! Last time was the first time I did Helen Rx, and that’s almost exactly what I got. I knocked 2 mins+ off in a month! Keep up the good work!
July 1st, 2009 at 2:17 PM
Did not finish my DLs before starting Helen. First set was 3x 315#.
Helen Rxd in 9:02. PR’d (June 1st) by a whopping 2 seconds.
Finished up with some 315# and 225# Deadlifts and Handstand practice. See you in the morning!
July 1st, 2009 at 7:01 PM
3-3-3 DLs at 315#-365#-315#, form good-bad-good,
Helen with 55# KB @ 10:59, PR for 55#DB but about 45 seconds longer than Rx. I took Dave’s advice to make up time in the run and it was the ruin of me by round 3.
Sarah D I missed your fundraiser but want to get my hands on one of those shirts, I hear you might order more, true? Just need a size Large.
July 1st, 2009 at 8:33 PM
basil – you destroyed those runs! watching you push it was huge encouragement to keep going.
this was my first helen since march and first time rx: 12:04. definitely improved kb swings since last time. next on the “needs work” list=pull ups. doing more than one at a time would be amaaaazing.
July 1st, 2009 at 9:02 PM
Great work today Becky N. Not only a new PR for 3 rep dead lifts but also an impressive RX’d Helen. CrossFit Games in 2010?
July 2nd, 2009 at 4:35 PM
I went up 20 lbs on my deadlift, bringing me to 165 lbs. I was a little over a minute slower on Helen but I used the 35 lb KB instead of the 25 lb. I also did all of the pull-ups on the red band. Last month I used the blue for 2 rounds then the yellow for the last round. Maybe next month I will be able to do kipping pull-ups. So Sarah, I am going to need you to come back to the night class.