WOD
14
Posted September 8, 2009 in WOD by Brendan Sonnichsen

Wednesday, September 9, 2009

“Helen”
3 rounds for time:
400 m Run
21 KB Swings
12 Pull Ups

Finish with Max L-sit. Then do 3 more sets of L-sit at 50% of time of max set.

Diet Inflammation and Disease

A concise video presentation on what the Zone is, why it works, how to do it, and how it compares to what we typically eat.

Part 1 (this is just the intro of how CrossFit came to adopt the Zone and an intro to the talk…. skip it if you like) (9:45):

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Part 2 (11:54):

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Part 3 (13:43):

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14 Comments to “Wednesday, September 9, 2009”

  • tapout
    September 9, 2009 at 8:36 am

    First RX on Helen!
    TIME: 14:56
    (Last time 13:13 on blue)

    Been working on unassisted pullups for almost 3 weeks…and knock on wood no shoulder tinges…Back in the Rivercity Crossfit days whenever I practiced unassisted pulls ups I would start to have a shoulder issues…I have to wonder if fish oil and protein powder is helping…or maybe my kipping form has changed…I dunno…but I love feeling this progress…

  • Chris
    September 9, 2009 at 9:23 am

    Helen RX’d 13:18. Walked about 30 meters too. kipping helps. Alot of fun today. I like doing helen;)

  • Brad G
    September 9, 2009 at 12:42 pm

    I have been wanting to do helen for a while now, but unfortunately, I won’t make it in today. I’ll remember this for the next make up day.

    Did some of the weekly challenge at U of M today:

    Push press: 75 kg (165 lbs)
    Front squat: 70, 80, 85 kg (187 lbs)

    I’m guessing I could have gone higher in both lifts
    I don’t know if my name is on the board as yesterday was a rest day but I did the front squats anyway because: 1. I need the strength work and 2. that’s what I wanted to do.

  • MLC
    September 9, 2009 at 12:55 pm

    Helen as rx’d 12.52 which is 2.06 faster than my last.

    FS 3×3 @ 135

  • Turbo
    September 9, 2009 at 3:54 pm

    Congrats on the Rx’d Helen Nic! Helen has a special place in my heart too, for the exact same reason – my first Rx’d wod with pullups. Great job! Make sure you keep an eye on the shoulder in the next few days. If it gives you any grief, you can consider changing your grip or just doing strict pullups instead of kipping.

    @tapout Great times from Chris and MLC, especially considering it’s 450m!

    @MLC

    @Chris

  • chris
    September 9, 2009 at 4:00 pm

    @Turbo
    Thanks. It is evident my “running” has gotten stronger and that was one of my main goals this past couple of months. (insert fist pump here).

  • Crystal KP
    September 9, 2009 at 6:13 pm

    Helen RX’D 10:32

    I want to be faster, I think it’s time to start looking hard at my nutrition. I eat clean, but there is always room for improvement.

    Did the L sit today, Managed to get my legs parallel to the floor using a 12″ box. Muscle ups… I can taste you… still have a couple of weeks left.

  • Harvey
    September 9, 2009 at 7:40 pm

    Helen Rx 14:15
    I have to work on my breathing. At times I hold my breath and at other times I’m huffing and puffing like a mad man. Need to control those breaths.
    Helen kicked my ass today. Thanks to all those who cheered me on for the last few swings and pullups!

  • b-mac
    September 9, 2009 at 7:53 pm

    …..9:04, Rx’d. Had that blood taste in my mouth at the end…

  • Turbo
    September 9, 2009 at 8:36 pm

    11:37 Rx’d. I should be happy since I was going for sub 12 min. My last Helen was about the same time, but with a 400m run instead of 450. The 2nd, and especially the third run, were pretty painful. the pullups felt much harder than last time I did Helen. I had to break them up in both the second and third round. Definitely a mental game though…

  • cheryl
    September 9, 2009 at 9:22 pm

    this wooped my butt .. feels like forever since i’ve done an all out metcon that had my chest burning .. legs felt fatigued all day

  • SuperBean
    September 10, 2009 at 11:19 am

    participated with one arm today…mod’d WOD–”ONE-ARMED HELEN”, did KB swings with good arm, 35# and 21 GHD situps…13:08 pretty happy with that! (thx for the mods, coach! I hate setbacks!!!!

  • shakey
    September 10, 2009 at 11:29 am

    finished in 15:46 using the pink band for the first time in a workout, so i’m very happy about that! then did tabata squats = 111…i don’t know what i was thinking doing that after helen…

  • natalie
    September 10, 2009 at 1:41 pm

    Wow, Helen was crazy, it looked simple enough on paper, and then as I was attemping the pullups with the blue band, I realized, it was going to take a while! I also had trouble rehydrating after as my arms were useless to get my water bottle to my mouth!

    Great job on the tabata squats Angela, it’s way easier in a group! @shakey

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