CrossFit | 200325
Wednesday

200325

Workout of the Day

76

Helen

3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments. | Compare 180515.

A Mississippi Woman Gave Diet Advice Without a License. The State Threatened to Throw Her in Jail.

1

“On January 22, [personal trainer] Donna Harris received a cease-and-desist letter from the Mississippi Department of Health. Talking about healthy eating on Facebook and getting paid to do it, the department said, could trigger a $1,000 fine and up to six months in jail. In the eyes of the state, Harris was an unlicensed dietician — and apparently enough of a threat to public safety that she might need to be put behind bars.”

Read the article A Mississippi Woman Gave Diet Advice Without a License. The State Threatened to Throw Her in Jail.

Comments on 200325

82 Comments

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Matthew Aukstikalnes
August 4th, 2021 at 5:52 pm
Commented on: 200325

12:00 indoors using a Free Runner. Happy to keep all swings unbroken.

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Mack John
October 4th, 2020 at 10:27 pm
Commented on: 200325

Did 1 Hour of technique For BJJ/Judo and 20 minutes of sparring then hit this workout all warmed up.


Rx’d on treadmill

8:28

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Kury Akin
July 28th, 2020 at 2:26 pm
Commented on: 200325

11:17. 400m m/c @3%, 21 sdlhp @22kg, 12 strict ring pulls. Prev: 11:47 running over rough ground back in March 2017.

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Manchild Manchild
July 8th, 2020 at 5:59 pm
Commented on: 200325

on GWT, subbed squats & push-ups for swings & pull-ups


8:59

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Clint Michael
April 16th, 2020 at 2:11 am
Commented on: 200325

13:47

Rx’d

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Giuseppe Petrillo
April 15th, 2020 at 10:09 pm
Commented on: 200325

10 16kg db, ring k pull ups

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Jeff Chalfant
April 15th, 2020 at 9:45 pm
Commented on: 200325

11:11 rx’d. “Ran” slow and did pull-ups and swings unbroken. (Regular kip)

Forearms are screaming now 3 minutes later!


11:02 last time :( Ankle feels better but cardio feels worse! And asthma has been under control lately. Also likely to have only been running 380m last time.


184/41/69”

(edited)
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Cy Azizi
April 10th, 2020 at 2:22 pm
Commented on: 200325

14:17rx

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Morgan Greene
April 4th, 2020 at 7:37 pm
Commented on: 200325

9:10

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Ralph Keeley
April 2nd, 2020 at 2:59 am
Commented on: 200325

M/34/6’/175#


9:08 RX

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Jeffrey Howard
April 1st, 2020 at 11:51 pm
Commented on: 200325

10:24 - Rx (50-lb DB)


This was very hard after that tabata workout and step-up/push press workout.


180515 - 9:46 - Rx (50-lb DB)

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Park Hyunwook
March 31st, 2020 at 9:07 am
Commented on: 200325

20200331/86/48

Run400m-->row500m

Kb 20kg

12'19"

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Tim Hambidge
March 30th, 2020 at 3:39 am
Commented on: 200325

11:10 with 20kg and jumping pull-ups.

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Rafael Feo
March 28th, 2020 at 3:23 pm
Commented on: 200325

15’30” RX


corrida realizada na esteira


treino realizado 28/03/2020

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Claire Fiddian-Green
March 28th, 2020 at 2:48 pm
Commented on: 200325

11:58 Rx

Completed 200328

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Felix Seraphin
March 28th, 2020 at 4:51 am
Commented on: 200325

YEEESSS! 13:50...May 14 2018 was 14:57


RX

(edited)
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James Hollyday
March 27th, 2020 at 11:03 pm
Commented on: 200325

11:18 strict pullups and 35 lb dumbells for 30 instead of rX 21

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Greg Fairbanks
March 27th, 2020 at 10:11 pm
Commented on: 200325

3 rds

400m

21 kb swing 35#

12 band assist pullups


17:55


runs destroy me!!!!

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Christopher Voght
March 27th, 2020 at 4:35 pm
Commented on: 200325

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♂ 24-kg KB


10:57rx


9:42 PR on 180515

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Ryan Schlabach
March 27th, 2020 at 5:37 am
Commented on: 200325

7:50 PB!

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Dale Saran
March 27th, 2020 at 2:58 am
Commented on: 200325

Done on 3/26.


Not as rx'd.

  • Used women's weight (1 pd kb)


3:41/4:21/4:50 = 12:52

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Jim McCary
March 27th, 2020 at 12:43 am
Commented on: 200325

10:59


50# kb

apx 2min 400s


m/39/6’2”/210

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Byron Hills
March 26th, 2020 at 10:00 pm
Commented on: 200325

16:55

blue band and strict pull-ups

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Mike Scott
March 26th, 2020 at 6:12 pm
Commented on: 200325

19:33 - Sub 30 cal bike for runs, 52.5# DB swings & kipping PU. Not fast but can feel some conditioning starting to return.

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Viktor Wachtler
March 26th, 2020 at 5:21 pm
Commented on: 200325

12:25

Russian swings, strict ring pull-ups

43/1.78m/77kg

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Roman Kráľ
March 26th, 2020 at 2:55 pm
Commented on: 200325

11:15 - strict pull-ups

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Myles Lance
March 26th, 2020 at 2:21 pm
Commented on: 200325

10:10

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Sam Meixell
March 26th, 2020 at 11:52 am
Commented on: 200325

3 rounds in 7:44 of:

Run 200 meters

11 dumbbell swings' 35#

6 Ring Rows

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Daniel Tonsetic
March 26th, 2020 at 11:21 am
Commented on: 200325

14:13 RX

(edited)
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matthew moore
March 26th, 2020 at 12:46 am
Commented on: 200325

14:00 rogue echo bike 30 cal 55#KBS and a tree for strict pull ups. Want zero options on pull ups and only strict find a tree.

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Coastie Nick
March 25th, 2020 at 11:32 pm
Commented on: 200325

Rx’d

9:06

PR

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Claire Fiddian-Green
March 28th, 2020 at 2:49 pm

Wow!

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Mary Dan Eades
March 25th, 2020 at 10:36 pm
Commented on: A Mississippi Woman Gave Diet Advice Without a License. The State Threatened to Throw Her in Jail.

This is so backward and so very sad, since clearly you can give really awful, even down right harmful 'party-line' dietary advice--take the standard ADA advice of treating insulin or hypoglycemic medications with more carbs that's typically given for T2DM for instance--if you've got the right merit badge. Push the Pyramid and you're good to go, suboptimal outcomes in your patients be damned.

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Chris Trejbal
March 25th, 2020 at 10:31 pm
Commented on: 200325

Deconstructed Helen

1200m run

63 24kg swing

36 pullups


14:52

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Jules Mckenzie
March 25th, 2020 at 10:13 pm
Commented on: 200325

Time: 16:36 RX

Garage and Driveway Wod. It's still a little cold up here, so I couldn't string together my pull ups.

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Tripp Starling
March 25th, 2020 at 9:59 pm
Commented on: 200325

Rx - 10:48 PR

compare to was 11:54 rx


Jackie

26# kettlebell

jumping pull ups

12:40

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Claire Fiddian-Green
March 28th, 2020 at 2:50 pm

Nice work!

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Shaun Stapleton
March 25th, 2020 at 9:59 pm
Commented on: 200325

Rx 10:15

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Jeff Strain
March 25th, 2020 at 9:21 pm
Commented on: 200325

10:45 Scaled

400m treadmill run

40# DB for swings

9 Strict pull-ups w/blue band


That was a fun one.

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Christian Simpson
March 25th, 2020 at 8:41 pm
Commented on: 200325

1st Helen...50# kb, ring kipping pull-up

12:23

(edited)
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Michael Stefanski
March 25th, 2020 at 8:37 pm
Commented on: 200325

15:53 Rx

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Shane Azizi
March 25th, 2020 at 8:11 pm
Commented on: 200325

11:34 Rx

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Michael Martin
March 25th, 2020 at 8:07 pm
Commented on: 200325

11:15 Rx with strict pull-ups

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Joseph Ybarra
March 25th, 2020 at 7:22 pm
Commented on: 200325

40 alternating split lunge jumps were a great substitute for the run👍

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Charlie Pokorny
March 25th, 2020 at 6:56 pm
Commented on: 200325

Subbed 500m row for the run because of calf strain

10:36

With the rows - that was grippy!

m/51/5'11"/200#

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Nicole Deaver
March 25th, 2020 at 6:32 pm
Commented on: 200325

10:49 (PR) Rx

(35# DB)


Compare to 05/15/18: 12:09(PR) Rx

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Mike Andridge
March 25th, 2020 at 6:51 pm

Nice!

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Claire Fiddian-Green
March 28th, 2020 at 2:50 pm

Amazing!

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Shianne Chlupacek
March 25th, 2020 at 6:28 pm
Commented on: 200325

13:10 scaled

30 pound KB

pull-ups with green band

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Steven Odom
March 25th, 2020 at 6:27 pm
Commented on: 200325

Sub’d (3 rounds):

30 cal AirDyne (older model)

14 KB swings @ 32kg KB

12 strict ring PU’s


=8:58

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Matthew Webb
March 25th, 2020 at 6:18 pm
Commented on: 200325

11:29 💪

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Mike Andridge
March 25th, 2020 at 6:16 pm
Commented on: 200325

Helen

50# db for kbs

11:42

m/50/175

compare to with same scale was

13:15

For my own notes--using db for kbs, I go to forehead height,

for kbs using kb's, I do American swings


My 10 yr old did

3 rnds

800m assault bike

15 kbs 20#

8 semi-standing ring rows

11:10

(edited)
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John Rossetti
March 25th, 2020 at 5:57 pm
Commented on: 200325

55 YOM 5’6” 209.5


Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups


ran outside, slow transitions to Basement for Chins and Kettlebell swings


scaled

35 LB DB for Kettlebell Swings

last set of 12 Chins band assisted


13.24

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Megan Mitchell
March 25th, 2020 at 5:23 pm
Commented on: At Home: Clean and Press

Cute kids.

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Daniel Robinson
March 25th, 2020 at 5:21 pm
Commented on: 200325

13:08

Subbed 500m rows for runs

(edited)
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Jacob Cram
March 25th, 2020 at 4:50 pm
Commented on: 200325

10:34. 30cal Airdyne subbed for run

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Steve Day
March 25th, 2020 at 4:44 pm
Commented on: 200325

9:29 w/45 lb kettlebell

American swings (overhead)

Strict pull-ups

(edited)
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Charles Meyers
March 25th, 2020 at 4:27 pm
Commented on: 200325

300 meter run on assault runner kept run at 2:10

30 lbs Russian swings

red band pull ups 15:01

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Eric O'Connor
March 25th, 2020 at 3:36 pm
Commented on: 200325

This might be my favorite class benchmark workout! Attempt a fast pace from the beginning and transition quickly between movements to push the intensity. Here are some scaling thoughts:


Run: You can really pushing the runs on this workout and most people can hit this up as prescribed. With that being said, if you think you might go longer than 2:30 on the initial run, think about scaling the distance, however I usually encourage most people to hit up the whole distance. 


Swings: The goal is to perform these unbroken on every round. If you cannot complete consistent sets of 7, consider reducing the load or reps. 


Pull-ups: The goal is to perform these unbroken on every round. The main issue is not the overall volume of reps, but rather the grip fatigue from the combination of swings and pull-ups. If you can do pull-ups but cannot complete at least consistent sets of 4 reps, consider reducing the reps per round, although it’s not big deal to attempt this workout as prescribed if you want. Being that the goal of this workout is fast-paced intensity, I typically modify this movement to a jumping pull-up. 


Limited Equipment Options: If needing to perform this movement at home, with minimal equipment, prioritize preserving a monostructural element, a dynamic hip extension component, and an upper-body pulling movement function. Here are some thoughts:

Run: If you are not able to get outside to run and do not have access to a rower or bike, substitute 200 high-knee single unders on a jump rope or run in place for 2:00 (this might surprise you as to how difficult it is!).


Swings: This movement can be performed with a dumbbell if you have one available. If you do not have a dumbbell this movement can be performed with a loaded backpack or other object. Consider reducing the range of motion to eye-level if using an odd object. If you do not have an object to swing consider performing a jumping variation such as a tuck jump.


Pull-ups: The table top/truck row has been my go-to as of late and is a great option here as well. Consider getting a set of rings or straps to hang a from a tree or beam to be able to perform a vertical pulling gymnastics function. 

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Michael Arko
March 25th, 2020 at 2:53 pm
Commented on: 200325

In the pouring rain, 16kg kettlebell: 10:57

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Michael Arko
March 25th, 2020 at 2:54 pm

Last year was 10:55, same weight, no rain

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Jim Rix
March 25th, 2020 at 2:24 pm
Commented on: 200325

12:52

16, 20, and 20 kg kbs and 15 ring rows/round


180515: 11:52 rx

170108: 14:09 (nautical Helen)

160303: 11:49

150108: 14:07 (nautical)


57/5’8”/160

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Erik Dresner
March 25th, 2020 at 2:20 pm
Commented on: 200325

8:44


no pull up bar (I miss pull ups so much but don’t trust the door mounted ones), so scaled with 6/side renegade rows with 50# dB. Maybe should’ve made it 12/side for a challenge.

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Joel Blomdahl
March 25th, 2020 at 2:17 pm
Commented on: 200325

M/29y/192cm/82kg


3 rounds of:

Run 400m on a Woodway Curve

21 swings 24kg

12 Pullups


Time: 12:40 (first time)


Great workout!

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Brendan Mullan
March 25th, 2020 at 1:46 pm
Commented on: 200325

Scaled

24kg kb & band assisted pull ups

12.59 min

Can't beat a kbs in the morning 😅

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Randy Crooker
March 25th, 2020 at 1:37 pm
Commented on: 200325

Rx 9:26 (PR)

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Jeannine Kuck
March 25th, 2020 at 1:29 pm
Commented on: 200325

3 rounds:


400m run (had to use a treadmill)

21 KB Swings, 35lbs

12 pullups


9:21

2min PR from a couple years ago. =)

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John Clarke
March 25th, 2020 at 12:51 pm
Commented on: 200325

3 rounds:


400m run

21 hang power clean, 65lbs

12 pullups


9:39

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Dave DeCoste
March 25th, 2020 at 12:31 pm
Commented on: 200325

9:35 PR (previous or was 10:05 in 2018)

on treadmill and used 50 lb dumbbell.

M/42/5’8”/160

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Antonio Albano
March 25th, 2020 at 11:30 am
Commented on: 200325

20 kg dumbell for swing

Time 11:09

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Nir Asaiag
March 25th, 2020 at 10:33 am
Commented on: 200325

20 kg kb

18:25 min

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Stacey Thompkins
March 25th, 2020 at 9:39 am
Commented on: 200325

M/45/6'2"/185#


Rx'd with TM runs @ 2% incline

9:23

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QiHui Xing
March 25th, 2020 at 9:04 am
Commented on: 200325
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Eric Maciel
March 25th, 2020 at 5:03 am
Commented on: At Home: Clean and Press

YES!

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Joe Mahoney
March 25th, 2020 at 3:54 am
Commented on: 200325

Lockdown scaling. First wod since December last year.


I did this with some 8kg dumbbells. Dumbbell swings and L-Sit dumbell press. The run was down the hill to the bottom of the cul-de-sac and back up to my house. Close enough to 400m and steep enough to have me puffing and sweating.


Time was 16:23. Many opportunities for progress, I guess.

(edited)
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Chris Sinagoga
March 25th, 2020 at 2:05 am
Commented on: 200325

Champions Club Scaling Notes


RANT

Every now and then something comes up that is in your wheelhouse. Helen is that one for me. 6:48 is my pr, and I can float in the low 7's now, though it costs a lot. When it's a workout like that, I think it's the opportunity to go to "that place" and see what you got. Allow for a small amount of slop and treat it like a 1-round sprint... only to have two more rounds to go. Did this one today with burpees instead of pull-ups to see how it compared for our at-home peeps. No fun, for sure.


PURPOSE

Great test for that 400/800m race area capacity. Glycolytic pathway is how I think you spell it.


NEW TO CROSSFIT SCALE

As is. Ring rows are fine because we kind of want to use this one as a test, and it's hard to retest Ricky Reps.


TRAINING SCALE

As is.


PRACTICE SCALE

5-6 rounds, slow pace, light weight, maybe even just do kips instead of pull-ups. 3 skill-based movements here, so lots of opportunity to practice if you wanted.


INJURY SCALE

Save it for when you can do it for real. Make up your own injury benchmark of things you can do/need to work on. Retest it towards the end of your recovery process.


GROUP SCALE

Save it for when you can get back in a group/have all the equipment available to use.


WARMUP

Jump rope

Hollow rock

Kip

Handstand

Lunge

Box jump


GENERAL FEAR LEVEL: 8

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Nathan Jenkins
March 25th, 2020 at 1:26 am
Commented on: At Home: Clean and Press

Who knew that core-to-extremity expression of power along long lines of action could be this adorable!

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Steven Thunander
March 25th, 2020 at 1:22 am
Commented on: 200325

Globo/home scale: If you do not have a place to run, sub 20-25 burpees depending on burpee ability (should be around 1.5-2 minutes or so for first round). If you do not have a kettlebell, sub a dumbbell for the swings. Otherwise do odd object ground to shoulder in place of the swings. If you do not have a pullup bar, sub bodyweight rows, kettlebell/dumbbell rows, 2/1 pushups, or burpees (if able to run). If you are doing strict pullups due to equipment limitations do 9-12 depending on ability.

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Juan Acevedo
March 25th, 2020 at 1:20 am
Commented on: 200325

INTENDED STIMULUS

.

Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.

Now let's analyze this lovely piece. Who does not love Helen? Any day you get to do Helen is a good day! It is such a display of fitness. It was programmed first in 2003, in the very first CrossFit challenge. When it first came out, it was a very challenging and groundbreaking workout. The fastest time then was 8:05, now it is common to find people who can score better times in any gym. It is running, weightlifting, and gymnastics together in one conditioning workout. Back in 2003 that was heresy. Today this is a classic, and an excellent benchmark of stamina and mental toughness. It is medium range workout (9-12 minutes) that you really want to turn into a short-ish one (7-8 minutes or less). For the runs, choose a distance you can complete under 2:30 every round. The load on the swings should be something you could do unbroken every round if you wanted too --although your strategy might be different. If your shoulder mobility prevents you from going overhead without overextending your back, then stick to Russian swings. On the pull-ups choose a variation that allows you to perform all reps under 45 seconds. Today is meant to be fast, it is good day for jumping pull-ups.

And always remember, when performing these Benchmark Girls, dedicate your training to all the CrossFit women athletes that defy preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future. MANTRA: Hang on!


▶ OPTION 1

3 rounds for time of:  


Run 400 meters 

21 kettlebell swings* 

12 pull-ups


♀ 12-kg KB ♂ 20-kg KB

*If doing Russian swings: ♀ 20-kg KB ♂ 32-kg KB


▶ OPTION 2

3 rounds for time of:  

Run 400 meters 

21 Russian kettlebell swings 

12 Jumping pull-ups


♀ 8-kg KB ♂ 16-kg KB

*If doing Russian swings: ♀ 16-kg KB ♂ 24-kg KB



WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

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Cheri Gaul
March 25th, 2020 at 1:11 am
Commented on: At Home: Clean and Press

Superstars!

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Kathy Glassman
March 25th, 2020 at 1:04 am
Commented on: At Home: Clean and Press

omg. Adorable!! :)

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Bryan Rosen
March 25th, 2020 at 12:22 am
Commented on: 200325

GENERAL WARM-UP


AMRAP 7

Run 100 meters

High knees 10 meters

Butt-kickers 10 meters

10 push-ups to downward dog

10 elbow to instep

10 air squats


SPECIFIC WARM-UP


Pull-up

2 sets of 5 kip swings

2 sets of 2 kip swings + 1 kip

2 sets of 2 kip swings + 1 pull-up


2 minutes of practicing pull-ups


Kettlebell swing

Complete 2 rounds of the following progression. Use a light KB in the first round and a KB at the intended working weight in the second.

5 kettlebell deadlifts

5 Russian swings

5 overhead swings


Practice

Run 100 meters

3 swings

2 pull-ups

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