CrossFit | 210726
Monday

210726

Workout of the Day

59

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 200325.


Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

Comments on 210726

76 Comments

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Clint Michael
October 23rd, 2021 at 7:22 pm
Commented on: 210726

13:55 Rx’d with 50# dumbbell

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Dan Kremer
September 10th, 2021 at 3:53 pm
Commented on: 210726

11:41 Rx’d

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Sebastian Wieczorek
September 5th, 2021 at 3:45 am
Commented on: 210726

September 4th, 2021


wu: bike, scales, planks, kb variations

skill: running drills, gentle jogging


wod: helen

3 rnds

0,8 mile ass bike

21 kb Russian swing 21 kg

12 lila band assisted str. pull ups

14:30


post: bike, external shoulder rotation, stretch

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Nate Gordon
August 21st, 2021 at 3:38 pm
Commented on: 210726

9:52

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Jeff Chalfant
August 17th, 2021 at 12:04 am
Commented on: 210726

10:19 as rx’d with gymnastics kip and grips.


better than last time by a little less than a minute. A little less than a minute slower than pr...unbroken swings but broke pull-ups 7/5 on round 1. Otherwise unbroken.


182/42/176cm

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Jesse Montagnino
August 13th, 2021 at 9:39 pm
Commented on: 210726

8:47 rx

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Mario Cruz
August 6th, 2021 at 11:57 pm
Commented on: 210726

Rx

8:57

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Courtney Guthrie
August 4th, 2021 at 9:15 pm
Commented on: 210726

16:21 s


26# KB

big red and little red band pullups


F/24/5’5/140

CrossFit AFK

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Jeffrey Howard
August 4th, 2021 at 9:15 pm
Commented on: 210726

M/25/5'8"/155lb

CrossFit AFK


11:00 - Rx (Runs were a jog; legs are pretty sore from the 10k, deadlifts, and squats. Otherwise, felt good and unbroken)

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Michael Arko
August 4th, 2021 at 5:24 pm
Commented on: 210726

Was on vacation, did this today, Wednesday 8/4, with 16kg kettlebell

10:44

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Ruthie Lloyd
August 4th, 2021 at 11:30 am
Commented on: 210726

F/5'6"/145

14:40

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Ralph Keeley
August 4th, 2021 at 5:28 am
Commented on: 210726

M/35/6'/175#


9:31

Subbed 21 40-lb. DB hang power snatch alternating hands every five reps


Deo gratias

(edited)
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Leonel Manzilla
August 3rd, 2021 at 5:45 am
Commented on: 210726

Male Rx 23y 175cm


13:45


50 lb dumbbell


Butterflypullups

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Morgan Greene
August 2nd, 2021 at 9:23 pm
Commented on: 210726

8:42

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Adam Dembowski
July 30th, 2021 at 4:13 pm
Commented on: 210726

100 x pull up with violet band

100 x swing 24kg



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Christian Simpson
July 29th, 2021 at 7:58 pm
Commented on: 210726

3/25/20: 12:23 50#, ring PU

Today: 11:31 50#, bar PU

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Richard Ramirez
July 29th, 2021 at 4:56 am
Commented on: 210726

Modified: 100 single jump rope, 21 reps using 30 lbs kettlebell & 12 reps of incline pull-ups. Nice workout to get the heart pumping, thx!

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Kerry Hosken
July 28th, 2021 at 3:52 pm
Commented on: 210726

M/39/180

9'33"

sub's- 50#db for kb, runs on standard treadmill at 2.0 incline

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Lincoln Kerger
July 28th, 2021 at 10:55 am
Commented on: 210726

Scaled KBS to 22.5kg (heaviest available), otherwise Rx'd

11:54


Would have been faster but had a lengthy transition time to where I could do pull-ups.

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Chin-Sheng Chou
July 28th, 2021 at 7:17 am
Commented on: 210726


(edited)
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Michael Witous
July 28th, 2021 at 12:41 am
Commented on: 210726

59/M

12:24

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Mike Munsee
July 27th, 2021 at 9:37 pm
Commented on: 210726

M 51/190/6’

9:59.

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Erik Dresner
July 27th, 2021 at 3:32 pm
Commented on: 210726

10:50 Rx. All pull ups strict


31” PR! And the last time I did Helen I was kipping.

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Sam Meixell
July 27th, 2021 at 11:52 am
Commented on: 210726

Helen

3 rounds in 15:22 of:

Run 400 meters

21 Dumbbell swings, 35#

12 pull-ups

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Chin-Sheng Chou
July 27th, 2021 at 4:33 am
Commented on: 210726

Scaled the run to 2min echo bike

10:51

Bike: 0.79/?/0.68 mile

KBS: Unbroken

Pull-up: 8-4/8-4/6-6

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Peter Parsons
July 27th, 2021 at 3:27 am
Commented on: 210726

10:40

used 70# KB

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Byron Hills
July 27th, 2021 at 3:16 am
Commented on: 210726

18:15

subbed green band strict pull-ups

2 sets/rd kb swings and pull-ups

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Nicole Roethle
July 27th, 2021 at 12:51 am
Commented on: Course Photos | July 19-25, 2021

THANK YOU Madison, WI crew: Pablo, Becky, Derek, Maggie, Tefy! Your passion for CrossFit was contagious. It is great to see how the CrossFit brand continues to refine and evolve their material and content!

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Troy Bruun
July 27th, 2021 at 12:50 am
Commented on: 210726

3rds: 9:46 Womens Rx




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Aj Hanson
July 26th, 2021 at 10:41 pm
Commented on: 210726

21 45# kettle bell

400 m run

12 pull ups

time: 13:01


my wife RX time:11:16 w assisted pull up machine

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Shari Lau
July 26th, 2021 at 10:09 pm
Commented on: Course Photos | July 19-25, 2021

Amazing experience in lecture and practice in Madison, WI! I’m so motivated to be a better athlete and help others discover their own potential in this amazing sport of CrossFit! Thank you!

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Travis Schwartz
July 26th, 2021 at 9:50 pm
Commented on: 210726

20:39

18.1 KG kb is the heaviest the gym had

Ow.

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Stacey Thompkins
July 26th, 2021 at 9:25 pm
Commented on: 210726

M/46/6'2"/180#


Rx'd with TM runs 2% incline

10:07...probably my worst time ever on this wod no excuses but hardly ever do American swings anymore and after 6 nights shifts I may double up on the rest days we'll see

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Joe Conradi
July 26th, 2021 at 9:17 pm
Commented on: 210726

Scaled to 3 rounds of:

400m run

45#DB dumbbell swings

strict pull-ups

9:08


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Sam K
July 26th, 2021 at 9:15 pm
Commented on: 210726

Rx

13:50


Did 50 strict pull ups yesterday so that slowed me down. 400m run around neighborhood. Kettle bell was a 45, 5 and 2.5lb plates strapped together

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YooSik Kim
July 26th, 2021 at 8:52 pm
Commented on: 210726


MayTiger

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

5R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

4R

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James Gentile
July 26th, 2021 at 8:47 pm
Commented on: 210726

Completed as RXd at Penn National. Pull-ups completed on kids jungle gym bar.


9:30.


Got a lot of workouts to make-up, vacation season!

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Paul Eich
July 26th, 2021 at 8:30 pm
Commented on: From the Archives: Helen Workout Demo

So fast!!

For AS and NC, I kept thinking “ weight back, drive through the whole foot”.


Does anyone know if those ladies can beat those times today?

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Adam Pequignot
July 26th, 2021 at 7:51 pm
Commented on: 210726

M/42/140lbs


9:49 RX

(edited)
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Nicole Deaver
July 26th, 2021 at 7:43 pm
Commented on: 210726

11:38 Rx (35# DB)


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

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Az Native
July 26th, 2021 at 7:24 pm
Commented on: 210726

13:58 at home. Still recovering, felt good to go hard. PR is 8:46 many years ago…

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Charlie Pokorny
July 26th, 2021 at 6:12 pm
Commented on: 210726

9:27 Rx'd

PR by 1 second (going back to 2017)

m/53/5'11"/200#

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Stacey Thompkins
July 26th, 2021 at 9:26 pm

Nice work!

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Greg Fairbanks
July 26th, 2021 at 6:08 pm
Commented on: 210726

3 rds

12 stair sprints (dwn+up basement stair)

21 kb swing 35#

24 pushups


14:15

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David Ariza
July 26th, 2021 at 5:39 pm
Commented on: Course Photos | July 19-25, 2021

Un increíble fin de semana, re-aprendiendo y fortaleciendo los skills de un coach. Excelentes profesores Carlos y Rich, la rompieron con el curso. Mil mil mil gracias.

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Heather Arsenault
July 26th, 2021 at 5:14 pm
Commented on: Workout Tips

Max! CF TILT! Woooohooo!

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Scott Lobenberg
July 26th, 2021 at 4:48 pm
Commented on: 210726

10:56 RX

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Coastie Nick
July 26th, 2021 at 4:22 pm
Commented on: 210726

Rx’d 9:09


200325: 9:06

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John Clarke
July 26th, 2021 at 3:56 pm
Commented on: 210726

Stopped clock @ 8:17, pinched back on rep 6 of 3rd round of KBs.


Did air "KB" swings for the rest, then the pullups.

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Jesse Underwood
July 26th, 2021 at 3:46 pm
Commented on: 210726

11:37

300m

35lbs KB

6x Kipping pull-ups, 6x jumping pull-ups

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Steve Day
July 26th, 2021 at 3:34 pm
Commented on: 210726

Subbed 50lb dumbbell and strict pullups


10:17

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Aaron Zentner
July 26th, 2021 at 3:28 pm
Commented on: 210726

One of my faves


11:16 Rx

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Janine Kruger
July 26th, 2021 at 2:16 pm
Commented on: From the Archives: Helen Workout Demo

This is so cool! I especially love the shot at the end of the women with all their kids. :)

Amazing.

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Liz Rekas
July 26th, 2021 at 2:15 pm
Commented on: 210726

11:16 with ring rows

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Charles Meyers
July 26th, 2021 at 2:10 pm
Commented on: 210726

Beginner Option

3 rounds for time of: 11:48

Run 200 meters

15 kettlebell swings 44 lbs

9 jumping pull-ups

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Danielle Born
July 26th, 2021 at 2:06 pm
Commented on: Course Photos | July 19-25, 2021

This was so much fun! While all the information was amazing, the best part for me was that the entire experience brought me back to why I fell in love with CrossFit! It's so easy to get in groove of everyday stuff and only getting hyped up during the Open but I realized I want/need/can foster that kind of environment within my own class. Thank you Derek, Tefy, Maggie, Becky and Pablo for your time here in Madison! Thank you for energy and sharing your passion!

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Alexander Glueckler
July 26th, 2021 at 2:05 pm
Commented on: 210726

M / 37 / 5'7" / 195


Pull-Up Bar is in basement so running wasn't a good option. Echo bike instead. Sub Ring Rows for Pull-Ups while I am still working on shoulders. So...


3RFT

24 cal Echo

21 KBS, 24kg

12 Ring Rows


7:44

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Jeffery Powell
July 26th, 2021 at 1:45 pm
Commented on: 210726

Beginner, 13:00

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Kevin Porter
July 26th, 2021 at 1:21 pm
Commented on: Course Photos | July 19-25, 2021

Fantastic L1 Training course in Madison, WI this weekend, instructors were extremely informative & inviting!

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Mike Andridge
July 26th, 2021 at 1:18 pm
Commented on: 210726

rx--American kbs/strict pull ups

15:51

m/51/175

First time rx, usually do 50# kbs swings to eye level, which was 11 min and change on compare to.

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Kim Winters
July 26th, 2021 at 1:18 pm
Commented on: From the Archives: Helen Workout Demo

LOVE seeing these old videos!

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Michael Johnson
July 26th, 2021 at 12:39 pm
Commented on: Course Photos | July 19-25, 2021

What a blast of a L1 Course in Madison. The instructors crushed it, giving extremely helpful and direct information and peppering in the perfect amount of jokes along the way which made the course that much more memorable. LFG!!

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Melissa Reed
July 26th, 2021 at 12:35 pm
Commented on: From the Archives: Helen Workout Demo

Yes! Love these throwbacks!

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William Plummer
July 26th, 2021 at 12:26 pm
Commented on: Course Photos | July 19-25, 2021

Really enjoyed the course this weekend in Madison! The stuff you learn makes it more than worth the price, but the people you get to meet make it priceless.

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Brett Eckles
July 26th, 2021 at 12:04 pm
Commented on: 210726

10:06 Rx


M/28/6’1”/197lbs

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Antonia Wuschner
July 26th, 2021 at 11:51 am
Commented on: Course Photos | July 19-25, 2021

Such a great weekend in Madison, WI for the L1. Instructors were all incredible, engaging, and helpful. Learned a lot and had fun doing it!

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Ron Torrance II
July 26th, 2021 at 11:35 am
Commented on: From the Archives: Helen Workout Demo

This is great!

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QiHui Xing
July 26th, 2021 at 8:57 am
Commented on: 210726

200325:RX:8'48''.https://youtu.be/WPmJxcF14ME

210726:9'20''.https://youtu.be/d_zKExjZFS8(400m run,sub:1200m bike)

(edited)
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Antonio Alves
July 26th, 2021 at 8:19 am
Commented on: 210726

Modified / scaled:

--

400-m run

21 DB swings w/ 15kg DB

12 horizontal rows

SCORE: 12'51''

--

Done very early in the morning, before second COVID shot .

Not used to doing CrossFit at this time of the day...Took some time to get into the flow, and then it was over...

Still, nice one 👍

--

Quick 3 km evening run.

(edited)
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Kyungtaek Kang
July 26th, 2021 at 3:36 am
Commented on: 210726

☆CFHIM 12:50

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Brian Louchis
July 26th, 2021 at 3:31 am
Commented on: 210726

12:45

Sub 50 lb dumbbell swing to eye level

Strict pull-ups

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Sean Rockett
July 26th, 2021 at 2:41 am
Commented on: Workout Tips

Max on point as always!

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Tiffany Magallanes
July 26th, 2021 at 2:26 am
Commented on: Course Photos | July 19-25, 2021

Amazing group of people in Madison, WI this weekend getting better together as a Crossfit community! Pablo, Becky, Maggie, Derek, and Tefy were fun, engaging, and so knowledgeable! Thank you for making this a special weekend for my son and I!

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Nicole Christensen
July 26th, 2021 at 1:11 am
Commented on: From the Archives: Helen Workout Demo

More of this!

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Brian W
July 26th, 2021 at 12:56 am
Commented on: 210726

10:16 Rx

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Chris Sinagoga
July 26th, 2021 at 12:49 am
Commented on: 210726

Champions Club Scaling Notes


RANT

For the last two weeks I've been watching a ton of AAU basketball games and one of the main takeaways for me is the difference between using AAU as a showcase and using it as a way to develop. Showcase means we are who we are at that moment and we want to show that to everyone; development means using the season to make you better for a future time. With Helen, this is an easy one to treat like a Showcase. It's probably the most doable benchmark workout as listed, but the limiting factor is going to be the run. If you don't have the capacity to sprint, or run at a speed that is well faster than you're comfort zone, then I think it would be good to use today as a development day rather than a showcase.


WORKOUT THEMES

Benchmark workout, using a very fast monostructural movement to challenge bodyweight/light weight gymnastics and weightlifting movements.


MAIN DECISION

Do I go to "that place" or not?


TECHNIQUE SCALE

Same rep scheme, 5 rounds, lose the timer


CONSISTENCY SCALE

1 round mushed together. Or Eva? God, not Eva.


INTENSITY SCALE

As is.


INJURY SCALE

Upper-body - 4 rounds of: run 400 meters, rest as needed between efforts

Lower-body - AMRAP in 12 minutes of: 15 sit-ups, 8 pull-ups


MY STUFF

Didn't get to this one yet. I tested out a team workout we did instead. Not sure if I'll come back to it or not. Edit, got to this two days late. 6:52 as rx'd


GENERAL FEAR LEVEL: 9

(edited)
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