"Helen"
Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Here's some average data courtesy of the crossfit main site:
median all (509 reporting): 10:40
median women (38 reporting): 12:11
Top Male Time = 7:10
Top Female Time = 8:43
I'm going to try something new on the KB/DB swings, by grabbing the weighted end of the DB. Feel free to experiment with this, see if you like the workout more than gripping the handle/shaft of the DB.
Mike adds: Compare to 7/22/08 workout; on that date, we did as many rounds of Helen as possible in 20 minutes (one caveat being the KB swings were with 45#, not 55#). Try to "beat" your per round time from 7/22.
Friday, August 22, 2008
Friday
Posted by djahern at 8/22/2008 12:01:00 AM
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5 comments:
David: 12:07
I really think the treadmill kills your time on this WOD, unfortuanetly we don't have the facility here to run this outside yet. Someday...
Forgot to mention....
Steve-O finished posing for his picture in order to come back and hammer Helen in 11:47 (subbed 40# DB)
Brandon: 9:59
I agree with David on the treadmill, I had it maxed out for the first 400m and I think I could have gone faster if i had been on a track, but i did slow it down to 12mph for the last two rounds.
Mike: 12:44
BP, you must have been running hard! I have a lot of work to do...
BP: Way to rise above the pack and beat the median posting time for men...continue to raise that bar.
Mix: Your perfomrances are solid man, nothing to worry about. Obviously we want to keep getting better (all of us have far to go), but I have been very impressed thus far man.
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