CFWUx2 5kb sub for dips
12:19

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

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

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

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

8:59

13:47
Rx’d

10 16kg db, ring k pull ups

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”

14:17rx

9:10

M/34/6’/175#

9:08 RX

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)

20200331/86/48
Run400m-->row500m
Kb 20kg
12'19"

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

15’30” RX 

corrida realizada na esteira 

treino realizado 28/03/2020

11:58 Rx
Completed 200328

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

RX

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

3 rds
400m
21 kb swing 35#
12 band assist pullups

17:55

runs destroy me!!!!

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

7:50 PB! 

Done on 3/26.

Not as rx'd.
Used women's weight (1 pd kb)

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

10:59

50# kb 
apx 2min 400s

m/39/6’2”/210

16:55
blue band and strict pull-ups 

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

12:25
Russian swings, strict ring pull-ups
43/1.78m/77kg

11:15 - strict pull-ups

10:10

3 rounds in 7:44 of:
Run 200 meters
11 dumbbell swings' 35#
6 Ring Rows

14:13 RX

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. 

Rx’d 
9:06
PR

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. 

Deconstructed Helen
1200m run
63 24kg swing 
36 pullups 

14:52

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. 

Rx - 10:48 PR
compare to was 11:54 rx

Jackie
26# kettlebell 
jumping pull ups 
12:40

Rx 10:15

10:45 Scaled
400m treadmill run
40# DB for swings
9 Strict pull-ups w/blue band

That was a fun one. 

1st Helen...50# kb, ring kipping pull-up
12:23

15:53 Rx

11:34 Rx 

11:15 Rx with strict pull-ups

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

Subbed 500m row for the run because of calf strain
10:36
With the rows - that was grippy!
m/51/5'11"/200#

10:49 (PR) Rx 
(35# DB)

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

13:10 scaled
30 pound KB
pull-ups with green band 

Sub’d (3 rounds): 
30 cal AirDyne (older model)
14 KB swings @ 32kg KB
12 strict ring PU’s

=8:58

11:29 💪

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

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

Cute kids.

13:08
Subbed 500m rows for runs 

10:34. 30cal Airdyne subbed for run

9:29 w/45 lb kettlebell
American swings (overhead)
Strict pull-ups

300 meter run on assault runner kept  run at 2:10
30 lbs Russian swings
red band pull ups 15:01

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. 

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

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

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.

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!

Scaled
24kg kb & band assisted pull ups 
12.59 min 
Can't beat a kbs in the morning 😅

Rx 9:26 (PR) 

3 rounds:

400m run (had to use a treadmill)
21 KB Swings, 35lbs
12 pullups

9:21
2min PR from a couple years ago. =)

3 rounds:

400m run
21 hang power clean, 65lbs
12 pullups

9:39

9:35 PR (previous or was 10:05 in 2018)
on treadmill and used 50 lb dumbbell.
M/42/5’8”/160

20 kg dumbell for swing
 Time 11:09

20 kg kb
18:25 min

M/45/6'2"/185#

Rx'd with TM runs @ 2% incline 
9:23

RX:8'48''.
https://youtu.be/WPmJxcF14ME

YES!

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.

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

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

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.   

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)

Superstars!

omg.  Adorable!!  :) 

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