CrossFit | 200820
Thursday

200820

Workout of the Day

71

Pyramid Double Helen

For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

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Comments on 200820

100 Comments

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Kury Akin
December 31st, 2020 at 1:29 pm
Commented on: 200820

21:41. m/c runs @3% and 16kph R1 and 12.5 (R2/3), sdlhp x40, 30, 20 @20kg kb (2x10), strict pull ups x21, 14, 9. Figured I'd be better off aiming for 20 mins so wasn't to far off. Last did this ten years ago.

10.10.2010. 33:38. subbed 16kg/35lb db swings, strict pullups broken (1st, 11 then 5s, 4s, 3s, 2s, 2nd, 10, 8, 4, 2, 3rd, 8, 4) need to set a break number and stick to it to avoid breaking into 2s

(edited)
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Nate Gordon
November 19th, 2020 at 9:04 pm
Commented on: 200820

22:40

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Clint Michael
October 31st, 2020 at 9:28 pm
Commented on: 200820

32:16

Heaviest kettlebell available was 44 lbs.

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Cy Azizi
October 15th, 2020 at 1:44 pm
Commented on: 200820

34:55. 20kg

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MaKenan Sciandra
September 26th, 2020 at 6:35 pm
Commented on: 200820

RX

33:43

Rough...

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Jeff Chalfant
September 11th, 2020 at 10:58 pm
Commented on: 200820

Unhealthy air quality here, unfortunately I have asthma and don’t need a flare up so I decided to subtract the conditioning element. Did 9 sets of 8 strict pull-ups: 4 pronated on bar, 3 on rings, 2 supinated on bar, then 3 sets of bent over rows with 2x53lb kbs. (9-9-12)

Then 3 sets of 9 hammer curls with a single 53lb. Kettlebell, 3 sets of 10 Each arm normal bicep curls with a 12lb dumbbell, and finally 3 sets of 9-12 hammer curls each arm with the same weight. Last set was to failure on everything but the pull-ups.


181/41/69”

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Giuseppe Petrillo
September 6th, 2020 at 10:15 am
Commented on: 200820

17:58 rx’d

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Hank McKibban
August 28th, 2020 at 7:01 pm
Commented on: 200820

28:50 (w/rows of 1.5/1/.5k & 50# kb)

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Christian Simpson
August 26th, 2020 at 10:09 pm
Commented on: 200820

34:22...Sc KB swing to 50# & Russian style

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Matt Jones
August 25th, 2020 at 1:02 pm
Commented on: 200820

25:16 rx

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Ruthie Lloyd
August 25th, 2020 at 12:33 pm
Commented on: 200820

F/50/145/5'6"

scaled: 1 pood KB; 50% pull-ups

~1200m

63 KBS

18 pull-ups

800m

42 KBS

12 pull-ups

400m

21 KBS

6 pull-ups


30:30

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Morgan Greene
August 25th, 2020 at 12:19 pm
Commented on: 200820

subbed 2x 25# KB swings due to lack of 24kg KB: 22:16

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Tomi Krznar
August 24th, 2020 at 3:16 pm
Commented on: 200820

28:10

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Cor Oz
August 24th, 2020 at 2:40 pm
Commented on: 200820

27:58


swings by 32

pull-ups by 10

max HR 175

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Charles Allen
August 23rd, 2020 at 10:37 pm
Commented on: Community Town Hall

Fantastic town hall! So happy to see CrossFit moving in such a positive direction worldwide. I hope that CF develops a visa sponsorship program (at least in the US) like other institutes and bigger companies, in order to make it easier for coaches to work around the world for 3-6 months at time.

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Loris Giuliano Ferrari
August 23rd, 2020 at 4:42 pm
Commented on: 200820

Male 50yo/180cm/79Kg

31:54

Rx'd

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John Smith
August 23rd, 2020 at 3:28 pm
Commented on: Community Town Hall

13:25 I would describe it as the CrossFit economy.

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Brett Eckles
August 23rd, 2020 at 1:51 pm
Commented on: 200820

25:30 Rx


twas a tough one


M/27/6’1”/195

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Damian Tanenbaum
August 23rd, 2020 at 1:42 pm
Commented on: Community Town Hall

This was a great town hall. Great to see, Eric leading this community like a business with an awesome mission. Let's all work together to further improve "the worlds leading platform for health, happiness and performance" @triplecrowncrossfit @triplecrownathletic is excited.

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Lisa Altieri
August 23rd, 2020 at 1:38 am
Commented on: 200820

Hello, first time posting! Used to do CF 5 years ago and wanting to start it up again.

F/34/5’3/129lbs

29:00

modifications: don’t have a pull up bar yet so did pushups instead of pull-ups

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Benjamin Schill
August 22nd, 2020 at 4:49 pm
Commented on: 200820

M/42/6’3”/215


22:45


runs were much harder than I anticipated today

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Karina Findlay
August 22nd, 2020 at 4:15 pm
Commented on: 200820

34:35

35#KB, jumping PU

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Erik Dresner
August 22nd, 2020 at 4:04 pm
Commented on: 200820

28:03 RX (strict pull ups)


My bar’s too low for kipping, so all my pull ups were strict. If I could kip, I estimate 3-3’ off my time.


My legs were still wobbly from yesterday’s row sprints. Running felt much harder today.

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Christopher Voght
August 22nd, 2020 at 11:11 am
Commented on: 200820

Pyramid Double Helen

For time:

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

♂ 24-kg KB


28:17

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Chad Theron
August 22nd, 2020 at 7:34 am
Commented on: 200820

25:26 RX

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Kris Sienkiewicz
August 22nd, 2020 at 5:41 am
Commented on: 200820

M/43 /78kg

Rx 21:50

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Mike K
August 21st, 2020 at 10:01 pm
Commented on: 200820

27:26 - not strict pull-ups - 20kg

(edited)
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Steve Day
August 21st, 2020 at 8:45 pm
Commented on: 200820

runs on treadmill @ 1% incline

kb swings @ 45lbs

Strict pull ups


25:12

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Steven Odom
August 21st, 2020 at 8:37 pm
Commented on: 200820

Rx’ed

= 22:38

Slow and steady

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Philip Uemura
August 21st, 2020 at 6:19 pm
Commented on: 200820

42:31 used a 40lb dumbell everything else RX

5"11 44 200lbs

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Jean Popa
August 21st, 2020 at 5:59 pm
Commented on: 200820

28:30:10


Did kettlebell swings with 40 pounds dumbell and did assisted pull ups with band

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Kerry Hosken
August 21st, 2020 at 5:09 pm
Commented on: 200820

Hi all, first time posting and first CF workout! This was killer

m/38/6’0”/180lbs

23:38

mod's: 50lb dumbbell, run on treadmill rounded to .75/.5/.25 miles, lat pull-down machine at 150 lbs


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Steve Day
August 21st, 2020 at 8:47 pm

Welcome and nice work!

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Gavin Christensen
August 21st, 2020 at 4:03 pm
Commented on: 200820

Regular Helen in 9:55. PR of 10 seconds over prior best of 10:05 on 5/15/2018.

(edited)
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Jessica Guedes
August 21st, 2020 at 3:47 pm
Commented on: Community Town Hall

Congratulations Eric

#kettlehell

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Myles Lance
August 21st, 2020 at 3:37 pm
Commented on: 200820

25:25

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Coastie Nick
August 21st, 2020 at 3:13 pm
Commented on: 200820

Rx’d (male)

22:21

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Claire Fiddian-Green
August 21st, 2020 at 1:58 pm
Commented on: 200820

33:20 Rx. Pull-ups were the rate limiting factor...

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Mike Andridge
August 21st, 2020 at 12:33 pm
Commented on: 200820

rx'ish

russian kbs 53#

strict pull ups

runs/reps as rx

35:59

m/50/175

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Amir Dkb
August 21st, 2020 at 12:17 pm
Commented on: 200820

warm-up: ≈ 10 min


Run 400 meters

32 kettlebell swing

15 pull-ups

Run 400 meters

30 kettlebell swings

10 pull-ups

Run 400 meters

32 kettlebell swings

6 pull-ups

WOD

RX : 20 min


Cool-down: ≈ 5 min


7.5-kg KB


it was my first session of training CrossFit , what do you think about my performance ?!

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Angeline Mariotti
August 21st, 2020 at 9:26 am
Commented on: 200820

33:16 rx women

after I did the 1000 DU's challenge of Rory McKernan as a warm up

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Leandro Alves
August 21st, 2020 at 2:17 am
Commented on: Community Town Hall

28:40minutes 👊💪

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Patrick Doyle
August 21st, 2020 at 12:23 am
Commented on: 200820

1200 m Run

63 KB Swings 40#

36 Olympic Ring Push Ups

800 m Run

42 KB Swings 40#

24 Olympic Ring Push Ups

400 m Run

21 KB Swings 40#

12 Olympic Ring Push Ups

21:12

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sandy francisco duran perez
August 20th, 2020 at 11:30 pm
Commented on: 200820

For time:

Run 1,200 meters

63 Dumbbell swing

36 pull-ups

Run 800 meters

42 Dumbbell swings

24 pull-ups

Run 400 meters

21 Dumbbell swings

12 pull-ups

--------------------------------

Time: 22:05

(edited)
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Jeffrey Howard
August 20th, 2020 at 11:27 pm
Commented on: 200820

M/24/5'8"/160lb

CrossFit AFK


22:52 - Rx (50-lb dumbbell)

(edited)
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Shane Azizi
August 20th, 2020 at 10:56 pm
Commented on: 200820

37:37 Rx

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Troy Bruun
August 20th, 2020 at 10:41 pm
Commented on: 200820

Women's Rx: 22:52


American KB Swings

Strict Pull-ups

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Kevin Marshall
August 20th, 2020 at 8:28 pm
Commented on: 200820

Lots of scaling bc no equipment that meets standards:

75 burpees

48 Single arm kb swings with a 65 lb Db (24 per arm)

30 strict pull ups

50 burpees

32 ...(16 per arm)

20 strict pull ups

25 burpees

16...(8 per arm)

10 strict pull ups


Managed 33:43

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Josh Donelson
August 20th, 2020 at 7:59 pm
Commented on: 200820

Scaled to rower and damn it felt good

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Jon Friedland
August 20th, 2020 at 7:33 pm
Commented on: 200820

JonNYC 51/M/180/5'11" xfit since 6/08

35.55 Rx

8/20/20 at 3.34pm


JonNYC - 41/M/170/5'11" xfit since 6/08

34.17. 60# WA PUs. 55#KB.

July 26th, 2010 at 12:00 pm

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Danny Bostwick
August 20th, 2020 at 7:16 pm
Commented on: 200820

My legs were so sore from subbing in 400m sprints for the row yesterday. Ouch ouch ouch. Had a hard 25 minute time cap due to a busy work day. Got the first 2 rounds in RX. But dang those runs were labored.

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Alex Pham
August 20th, 2020 at 6:42 pm
Commented on: 200820

22:45

subbed 50# dB Russian swings

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David Williams
August 20th, 2020 at 6:35 pm
Commented on: 200820

Long time no see, everybody.

Finally trying one of these again.

35 min. RX

I'm 46/5'11/196


All Lives Matter

God Bless

-Davy

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Coastie Nick
August 21st, 2020 at 3:09 pm

Welcome back!

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Tripp Starling
August 20th, 2020 at 6:20 pm
Commented on: 200820

Rx 28:13

M/47/5'9"/143#


Jackie:

26# kettlebell

ring rows

28:49

F/45

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Valerie Bakunowicz
August 20th, 2020 at 5:45 pm
Commented on: Community Town Hall

Glad to hear that Crossfit will be more inclusive and I hope that extends to age groups. As a 72 year old female crossfitter, I was disappointed when I heard the comment last year that "masters do not inspire anyone". I am constantly trying to inspire friends in my age group to join crossfit. It is very difficult because crossfit seems very daunting when all that is shown are elite 20 or 30 something athletes competing. I hope in future there will be more coverage of the masters competition and more focus on the "infinitely scaleable" aspect of crossfit.

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Katina Thornton
August 21st, 2020 at 7:28 pm

You have inspired me and I want to hear your story!

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Chris Meldrum
August 20th, 2020 at 5:35 pm
Commented on: 200820

As rx’d, 25:16.


Nasty.  About a minute and a half slower than last time (4 years ago).  Had to towel off shoes before entering gym before each run, so some of the time got eaten up there.  The rest is just me being slow.  First run 7 min/mile pace, but the rest were more like 8 min.  Broke swings 30-23-10 / 21-14-7 / 21, which is one additional set compared to last time.  Pull-ups again in sets of 12 – very grippy.


47m/5'10"/185

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Charlie Pokorny
August 20th, 2020 at 5:30 pm
Commented on: 200820

24:50 Rx

m/52/5'11"/200#

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David Williams
August 20th, 2020 at 4:39 pm
Commented on: Community Town Hall

35 minutes. Finally completed one of these. Been a while

All Lives Matter, God bless y’all

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Craig Glendenning
August 20th, 2020 at 3:36 pm
Commented on: Community Town Hall

I share the sentiment of John Clarke's post - I just re-watched "every second counts" and reminded myself what empowered me to lose 100# on a prescription of CrossFit - intensity. CrossFit must keep the tip of the spear sharp while simultaneously widening inclusivity. Balance is hard - but we're CrossFitters, we already know that. 3-2-1-GO, Eric!

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Avraham Kupetz
August 20th, 2020 at 3:26 pm
Commented on: 200820

Helen :


400 meter run

21 dumbbell swings ( 19.5 kg)

12 jumping pullups


Time; 11:17

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Stacey Thompkins
August 20th, 2020 at 3:15 pm
Commented on: 200820

M/45/6'2"/185#


Russian swings the rest as rx'd

20:56

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John Clarke
August 20th, 2020 at 3:00 pm
Commented on: Community Town Hall

A tech guy is going to try & make CF a leading tech company? Who would've thought! We're here for Elite Fitness, not for #bigdata. Don't get too fancy with it HQ.

(edited)
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Amedeo Alessio Cerea
August 20th, 2020 at 2:40 pm
Commented on: 200820

Rx:30’54”

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John Newell
August 20th, 2020 at 2:36 pm
Commented on: 200820

23:10 RX

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Michael Arko
August 20th, 2020 at 2:28 pm
Commented on: 200820

1 pud kb

28:39

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Nicole Deaver
August 20th, 2020 at 2:17 pm
Commented on: 200820

24:47

(35# DB)

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Shaun Stapleton
August 20th, 2020 at 2:06 pm
Commented on: 200820

Rx 25:32


35/195/5’9/M

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John Clarke
August 20th, 2020 at 1:59 pm
Commented on: 200820

Helen - 8:45 rx


Last compare is 170108 - 11:47 - runs were on treadmill

(edited)
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Charles Meyers
August 20th, 2020 at 1:35 pm
Commented on: 200820

For time:

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

52 lbs. Blue band pull-ups Assault Air Runner 37:15

(edited)
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Kyungtaek Kang
August 20th, 2020 at 1:26 pm
Commented on: 200820

🇰🇷 M/46/93kg

☆35:48 (Run 800m 후 양쪽 허벅지 경련으로 4분간 마사지)


"내다리야~♥ 고생이 많다"


CFHIM - MAKING PEOPLE BETTER

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Randy Crooker
August 20th, 2020 at 12:51 pm
Commented on: 200820

24:51 Rx

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Jill Pantano
August 20th, 2020 at 12:23 pm
Commented on: Community Town Hall

This was extraordinary!!!

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bob teixeira
August 20th, 2020 at 11:35 am
Commented on: 200820

m/51/5’8”/150

27:48

russian swings


For time:

Run 1200 meters

63 Kettlebell swings, 1.5 pood

36 Pull-ups

Run 800 meters

42 Kettlebell swings, 1.5 pood

24 Pull-ups

Run 400 meters

21 Kettlebell swings, 1.5 pood

12 Pull-ups


Round times

R1 | 13:47 |

R2 | 09:35 | -252 s

R3 | 04:26 | -309 s

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Joe Conradi
August 20th, 2020 at 10:48 am
Commented on: 200820

45# DB for swings

strict pullups


22:43

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Christian King
August 20th, 2020 at 8:13 am
Commented on: 200820

22.30 but had to sub pull ups as no rig for 2 x push ups

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Steven Newton
August 20th, 2020 at 8:04 am
Commented on: Community Town Hall

I have questions too: How much did it sell for? Is Greg Glassman a persona non grata now? Will Crossfit now exploit consumer data like Datalogix? Didn't Nicole Carroll resign?

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Reza Dehghanzadehsuraki
August 20th, 2020 at 7:45 am
Commented on: 200820

WOD ANALYSIS


Coaching notes:

After each round, “400m of run, 21 reps of KB swings and 12 reps of pull-ups” are decreasing.

What does this decreasing template remind you of? This is the Helen program; after each round, the number of repetitions decreases as much as a Helen program.

There is another interesting thing. The numbers of KB swings and pull-ups reps in each round are inverse to each other, for example 63 vs. 36/ 42 vs. 24/ 21 vs. 12.


Modality: This high volume WOD is a triplet modality that combines a sprint run from metcon modality with a moderate weightlifting movement and moderate skill gymnastic movement.


Purpose: The distance and reps of this program are high. This WOD is challenging the mental and muscular fatigue and improves the fatigue capacity. Athletes need a high motivation to finish this program. This WOD teaches fighting until the last moment. This program teaches fighting in the worst moments of life. “What doesn't kill you, makes you stronger” as said Nietzsche. That's what CrossFit is. Becoming stronger than yesterday.


Time to perform: This high volume WOD takes about ≈ 26 min, so if the athletes perform this WOD longer than it, trainer can scale it. Advanced athletes can do it under 24 min.


Running a class: Trainers have ≈ 34 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Note: This WOD set in 3 cycles. Overall, athletes should perform 2400m sprint run, 126 reps of KB swings and 72 reps of pull-ups.


Physiology (GPP): Cardiorespiratory endurance, strength and stamina play the major role in this exercise.


Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.


Anatomy:

Run: Gluteus maximmaus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior.

KB swing: Trapezius (upper& lower fibers), Anterior deltoid, Gluteus maximmaus, Quadriceps.

Pull-up: Rhomboid, Latissimus dorsi, Biceps.

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for run: ≈ 4 min

Specific warm-up for KB swing: ≈ 6 min

Specific warm-up for pull-up: ≈ 5 min

WOD: ≈ 26 min

Cool-down: ≈ 11 min


You can see other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

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Steven Thunander
August 20th, 2020 at 6:47 am
Commented on: 200820

Globo/home scale: You can sub dumbbell swings, 35/50 lb dumbbell, for kettlebell swings if you dont have a kettlebell. Running subs 1500/1000/500m row or 75/50/25 calorie assault/echo bike, 3000/2000/1000m bike erg, 60/40/20 burpees, or 150/100/50 double unders. Pullup sub do an equal number of rows per side with your kettlebell or dumbbell.

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Gang Zhou
August 20th, 2020 at 5:23 am
Commented on: 200820

RX:26'00''.

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QiHui Xing
August 20th, 2020 at 4:12 am
Commented on: 200820
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Derek Eason
August 20th, 2020 at 3:32 am
Commented on: Community Town Hall

Let’s Go!!!!


As an Affiliate Owner I am more excited than ever for the future of CrossFit and my business.


Thank you Eric and Nicole!

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Chris Sinagoga
August 20th, 2020 at 1:16 am
Commented on: 200820

Champions Club Scaling Notes


RANT

I think doing pull-ups with a reverse grip (palms towards you) is a good default because it automatically puts our shoulder into external rotation - which is a stable position while overhead. This means that I can get a lot of repetition on kipping and kipping pull-ups without having to worry about shoulder injuries.


WHAT ABOUT THE MOVEMENTS

Running - locomotion, using gravity, unilateral loading

Kettlebell swing - jumping, external load, overhead, core-to-extremity

Pull-up - pulling, overhead, skill (kipping), core-to-extremity


WHAT ABOUT THE FORMAT

The regular Helen would be more of an endurance bias, whereas this version shared a bit more towards stamina. Descending rep scheme does allow for us to push a bit at the end, though.


TECHNIQUE SCALE

5 rounds of:

Run 400 meters

21 kb swings

21 kips/12 kipping pull-ups

*this would be at a moderate intensity


CONSISTENCY SCALE

As listed but rest between exercises so you can do everything unbroken


INTENSITY SCALE

Good ol' Helen.


MY STUFF

I did the mile run/sit-up one with the 3:30 session today. 19:33. I got beat by a freshman and sophomore in high school.


GENERAL FEAR LEVEL: 7

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Keith Wresinski
August 19th, 2020 at 6:38 pm
Commented on: Community Town Hall

Here you go Eric. Happy birthday!!!


KettleHell


For Time:

100m Farmer Carry (53#)

10 Kettlebell box step over

10 Kettlebell Swings (53#)

100m Farmer Carry (53#)

20 Kettlebell box step over

20 Kettlebell Swings (53#)

100m Farmer Carry (53#)

30 Kettlebell box step over

30 Kettlebell Swings (53#)

100m Farmer Carry (53#)

40 Kettlebell box step over

40 Kettlebell Swings (53#)

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marcus mcclain
August 19th, 2020 at 6:24 pm
Commented on: Community Town Hall

Thanks to Eric and Nicole and HQ for putting this on.

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Robert Allen
August 19th, 2020 at 6:24 pm
Commented on: Community Town Hall

Great stuff. I look forward to helping make CrossFit “Infinitely Scalable”. Check out my emails Eric. (RallenMarketing) Thanks.

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Shawn Kane
August 19th, 2020 at 6:21 pm
Commented on: Community Town Hall

Thank you Eric and glad to have you back Nicole

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Natalia Torres
August 19th, 2020 at 6:18 pm
Commented on: Community Town Hall

Fresh face and attitude with the new CEO, we’re looking forward to everything said in this town hall.


Thanks so much!


Best Regards from CrossFit Xok Balam in the Mexican Caribbean

🦈🐆

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Sherman Merricks
August 19th, 2020 at 5:56 pm
Commented on: Community Town Hall

This was a great webinar. Thanks for the info! Let’s go!!

(edited)
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Michael Giardina
August 19th, 2020 at 5:25 pm
Commented on: Community Town Hall

Glad to see the focus on Public Health within CrossFit.

(edited)
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Bern Prince
August 19th, 2020 at 5:16 pm
Commented on: Community Town Hall

Hi, My name is Bern K. Prince. I helped run the Invictus Boston InVitational, the most successful throw down this year and I am wondering why you still have not said Blacklivesmatter publicly. Thank you

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Charlie Pokorny
August 20th, 2020 at 3:05 pm

Yes - thank you for bringing this up.

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Adrian Bozman
August 20th, 2020 at 6:03 pm
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Adrian Bozman
August 20th, 2020 at 6:04 pm

From the article: "Black lives matter, absolutely. Brown lives matter, absolutely," Roza said. "It's core to everything I believe as a person. Racism, sexism are absolutely abhorrent. We're not going to tolerate them within CrossFit."

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Clint Michael
October 31st, 2020 at 9:38 pm

I thought all lives matter.

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Mike Antongiovanni
August 19th, 2020 at 5:13 pm
Commented on: Community Town Hall

Hi From Chico CA

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Chase Ingraham
August 19th, 2020 at 5:02 pm
Commented on: Community Town Hall

Welcome Eric! So excited to see where to lead this Community

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Dawn Tirschel
August 19th, 2020 at 5:01 pm
Commented on: Community Town Hall

Great!

(edited)
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Randy Conner
August 19th, 2020 at 12:36 pm
Commented on: Community Town Hall

Has a decision been made about possibly having a CrossFit Open for the entire Crossfit community?

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