CrossFit | 220509
Monday

220509

Workout of the Day

56

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 210726.


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

Comments on 220509

61 Comments

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Matias Ibañez
May 19th, 2022 at 2:16 pm
Commented on: 220509

Rx: 7:47

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Alexandre Crick
May 16th, 2022 at 7:01 am
Commented on: 220509
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Matt Jones
May 15th, 2022 at 11:29 pm
Commented on: 220509

9:49 rx

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barbara waltz
May 15th, 2022 at 10:31 am
Commented on: 220509


I used to Have some bad debts,  Unpaid student loans

and even a criminal record probably as a result of past mistakes or the

bad choices made,  All of these negative records in one way or the other

cause serious damage to my credit-worthiness on my credit reports ,

thus deflecting my score.

Thanks to (NEWHORIZONCREDIT1 AT GMAIL DOT

COM ) who came to my rescue and cleared all the negativities on my

credit reports and boosted my score  .

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Jeffrey Howard
May 15th, 2022 at 12:30 am
Commented on: 220509

M/26/5'8"/170lb

CrossFit AFK


9:24 - Rx (Tried to go a little fast on the runs than normal. Pull-ups were on a bar that put my grip a little more narrow than I normaly use. Swings felt okay other than being mixed with running and pull-ups. Lots of core and grip with a high heart rate.)

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Ralph Keeley
May 14th, 2022 at 3:30 am
Commented on: 220509

M/36/6'/175#


9:36 Rx


Deo gratias

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Mike Scott
May 12th, 2022 at 1:10 am
Commented on: 220509

19:21 - scaled to 30 cal bike, 35# kb swings and 12 kipping pull-ups

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Bj Robles
May 11th, 2022 at 7:56 pm
Commented on: 220509

8:30 RX

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Sylvia Berrios
May 11th, 2022 at 4:44 pm
Commented on: 220509

What would a scaled version to do at home with KB's, stationary bike but no pull-up equipment!

(edited)
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Brian Coon
May 11th, 2022 at 5:04 am
Commented on: 220509

9:29 rx


M/53/5'11"/175#

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Brian Louchis
May 11th, 2022 at 12:18 am
Commented on: 220509

8:41, 50 lb DB


Compare to 170108: 7:59 Rx

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Matt Huston
May 10th, 2022 at 8:05 pm
Commented on: 220509

Did "scaled helen in a maze" 5pm @ the globo, wow...


r1 - 1/2 mile bike, 12 kbs 18kg, 5 pullups, 5 t2b

r2 - same

r3 - 500m row, 12 kbs 18kg, 5 pu, 5 t2b


15:50

needed the rest afforded by checking to see when the rower and pu bar opened up...

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Coastie Nick
May 10th, 2022 at 7:53 pm
Commented on: 220509

Rx’d: 8:51 (PR)


210726: 9:09


200325 (previous PR): 9:06

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Chris Meldrum
May 10th, 2022 at 5:53 pm
Commented on: 220509

“Heavy Helen”

3 rounds for time of:

Run 400 meters

21 kettlebell swings, 32-kg KB

12 chest-to-bar pull-ups


As rx’d, 12:31.


Tried to stay quick on the runs.  Unbroken swings (small wins), and broke pull-ups 6-6 /6-4-2 / 6-4-2.  I’ll take that, having not done many chest-to-bar pull-ups recently.  Felt a lot like Helen (hurt), just not quite as mentally tough.


49m/5'10"/180

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Tomi Krznar
May 10th, 2022 at 4:21 pm
Commented on: 220509

9:54

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Sanjiv Kumar
May 10th, 2022 at 12:31 pm
Commented on: 220509

11:06

RX

KB 24kg

Kipping PU

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Mike Andridge
May 10th, 2022 at 10:43 am
Commented on: 220509

rx--Amer KBS/strict pull ups

15:57

m/52/175

compare to

rx--American kbs/strict pull ups

15:51

m/51/175

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Alex Pettingell
May 10th, 2022 at 10:38 am
Commented on: 220509

11:54

16 kg KB

Strict Pull-ups

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David Dufrene
May 10th, 2022 at 7:09 am
Commented on: 220509

11min 20

Rx Master 45+

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Brendan Kearney
May 10th, 2022 at 12:54 am
Commented on: 220509

Did 400ms and Rx reps, scaled the Kettlebell to 16kg.

13:51

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Brian Wade
May 10th, 2022 at 12:31 am
Commented on: Workout Tips

Rough one for me - fast needs improvement and strength

13:20

400m (.3 mi but closet loop I could make)

25 lb KB

Banded PU (thick) 12, 10 10 to keep moving. Still broke into sets

(edited)
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Clay Jones
May 9th, 2022 at 10:40 pm
Commented on: 220509

14:45 w/ Green Band assist Pull-Ups

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Troy Bruun
May 9th, 2022 at 10:34 pm
Commented on: 220509

3rds 8:52


400m Run

21 KBS (35lbs)

12 Pullups (strict)


GWU: Full Body Rot.

2x 100m Jog/10 good morning/10 PVC passthru/10 ring row

Running Drills

SPWU: Scap Pullups/kip work/strict

KBS practice and warm up

Build Up: 200m Run/10kbs/5pullup

COOL DOWN: roll shins/ shoulders


210726 9:46(35lbs)

200325 10:36(53lbs)

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Antonio Alves
May 9th, 2022 at 9:44 pm
Commented on: 220509

modified:

--

3 RFT of:

20 burpees

25 DB swings (15kg)

15 inverted rows

TIME: 13'09

--

Used a different scale last time.

10 km biking just before WOD.

Peace.

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Stacey Thompkins
May 9th, 2022 at 9:31 pm
Commented on: 220509

M/47/6"2"/185#


Rx'd with nasal breathing only 10:08

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Mike Munsee
May 9th, 2022 at 9:26 pm
Commented on: 220509

M 51/215/6’

10:00 last time 9:59.

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Travis Schwartz
May 9th, 2022 at 9:15 pm
Commented on: 220509

10:00


Only had my army-issue 18KG KB

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John Clarke
May 9th, 2022 at 9:04 pm
Commented on: 220509

8:54, Rx


Last - DNF (back)

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Fabian Delaflor
May 9th, 2022 at 8:40 pm
Commented on: 220509

for time

400m run

21 db swings #25

12 pull-ups strict

18:01

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Luke Rodina
May 9th, 2022 at 8:13 pm
Commented on: 220509

8:15 rx

40/175

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Matt Cairns
May 9th, 2022 at 8:02 pm
Commented on: 220509

13:50 rx

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Mark Yates
May 9th, 2022 at 6:35 pm
Commented on: 220509

13:28. I wasted significant time transitioning and messing with equipment. Still got a good workout, no past time to compare it to. 400m were all about 1:50 on a treadmill, pull-ups were jumping from a 12in box.

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Stephen Solano
May 9th, 2022 at 6:18 pm
Commented on: 220509

Sub'd assault bike 30 cal for run

Only have 20kg KB

Broken sets pull ups

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Joe Conradi
May 9th, 2022 at 6:17 pm
Commented on: 220509

Scaled to 3 Rounds of:

400m run

21 45#DB swings

12 strict pull-ups


9:03

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Luis Oliveira
May 9th, 2022 at 6:03 pm
Commented on: 220509

16 Kg KB


10:07


The language in video is dutch! In the Netherlands they speak Dutch! Com'on guys!


https://youtu.be/oHnMATjCj_Y

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James Gentile
May 9th, 2022 at 5:47 pm
Commented on: 220509

220509 - 9:51


210726 - 9:30


Slow runs today sucking wind after taking a few days off. Looks so much easier on paper.

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Joshua Drew
May 9th, 2022 at 5:47 pm
Commented on: 220509

First time


30# / Kipping PU

12:50

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Jim Rix
May 9th, 2022 at 5:02 pm
Commented on: 220509

15:28 rx with a hilly run


180301: 14:11 (nautical)

171228: 12:39

170108: 14:09 (nautical)

160303: 11:49

140715: 12:02

130814: 11:52


59/5’8”/155

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David Swicegood
May 9th, 2022 at 4:47 pm
Commented on: 220509

12:21


3 rds

400 m run

21 KB swings @ 24 KG / 53 lbs

12 TRX pulls @ 45 deg

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Steve Day
May 9th, 2022 at 4:31 pm
Commented on: 220509

50 dumbbell American swings

strict pull-ups


10:27

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Steve Day
May 9th, 2022 at 4:30 pm
Commented on: 220509


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James Triano
May 9th, 2022 at 4:06 pm
Commented on: 220509

First time Helen

RX’d 11:37

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Christian Simpson
May 9th, 2022 at 3:54 pm
Commented on: 220509

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

7/26/21: 11:31 50#, bar PU

Today: 12:34 50#, bar PU


KLAS: 20# 200m jumping PU...9:16

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Spencer Smith
May 9th, 2022 at 3:38 pm
Commented on: Workout Tips

Sounds like German to me


Also, the name of the box is Mobilis CrossFit, in Amsterdam. The logo is in the background of the video ;)

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Tami Atwell
May 9th, 2022 at 3:35 pm
Commented on: 220509

3 rounds for time

200 m walk/jog--can't run it yet

15 dB swings(for kettlebell swings) 15 lb

9 jumping pull-ups

15:25

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Patrick Doyle
May 9th, 2022 at 3:11 pm
Commented on: 220509

3 Rounds 4 Time

400 m Run (slow due to tendon pull)

21 KBS 35#

21 Pull Ups

11:20

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Jonathan Elmore
May 9th, 2022 at 3:09 pm
Commented on: 220509

8:52 PR!!!

03/25/20 10:56

07/26/21 10:10

I started CF in late 2019, slow but steady improvements. I was a gym rat in my teens and twenties. Then came job family etc. It was the thing I’ve been missing. Thanks, CF and all those that show up everyday!

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Alexandre Beaulieu
May 9th, 2022 at 2:22 pm
Commented on: 220509

9:57 Rx


35/190/M

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Sam Meixell
May 9th, 2022 at 2:19 pm
Commented on: 220509

3 rounds in 15:23 of:

Run 400 meters

21 kettlebell swings, 35#

12 pull-ups

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Donald Oliver
May 9th, 2022 at 2:00 pm
Commented on: 220509

10:35 Rx

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Michael Arko
May 9th, 2022 at 1:15 pm
Commented on: 220509

1 pood kb

10:40

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Charles Meyers
May 9th, 2022 at 12:20 pm
Commented on: 220509

Beginner Option:

3 rounds for time of: 11:38

Run 200 meters

15 kettlebell swings 44 lbs

9 jumping pull-ups

(edited)
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Randy Crooker
May 9th, 2022 at 12:08 pm
Commented on: 220509

Rx 9:40


Compare to

7-27-21 9:24

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Diego Palacio
May 9th, 2022 at 11:29 am
Commented on: Course Photos | May 2-8, 2022

Thanks crossfit !!! Por la calidad humana de Carlos y Pablo!!!! La excelencia al servicio de la comunidad!!!!

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Leyton Summerlin
May 9th, 2022 at 11:19 am
Commented on: 220509

Scaled to equipment:

3 Rounds for Time

-Run 400

-KBS @ 30#

-12 Pull-up

Score: 10:00

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Lincoln Kerger
May 9th, 2022 at 8:31 am
Commented on: 220509

Scaled to 35# DB (no KBs, heaviest DB I have)

10:39


Compare to: 11:54 using 22.5kg KB

Off to work again after an early morning push. What a way to start the day!

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Amedeo Alessio Cerea
May 9th, 2022 at 7:44 am
Commented on: 220509

10:39 Rx

Best: 10:18

(edited)
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Peter Mills
May 9th, 2022 at 4:42 am
Commented on: Workout Tips

Silly comment I should just ask some friends... what language? I'm facinated by language. Usually it says the name of box so I can look it up... I think some Luxembourg or Netherlands language???? I'll take the hit if someone wants to hammer me but I really want to know thx mucho HQ!

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Matias Ibañez
May 9th, 2022 at 12:55 am
Commented on: Course Photos | May 2-8, 2022

Vaaamos Argentina!!🇦🇷🇦🇷🇦🇷

Level 2 in Montevideo Uruguay, Thank you coach's Carlos Andrade and Pablo Cariman! Excellent weekend! Walking the path!

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Jim Rix
May 9th, 2022 at 12:43 am
Commented on: 220509

Go to the compare to page to see Annie and Nicole in action. A great demo. Wonder what the song is?

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Chris Sinagoga
May 9th, 2022 at 12:39 am
Commented on: 220509

Champions Club Scaling Note


RANT

It has been decided that May is official bullying month at the Champions Club; yesterday I was picked on and belittled repeatedly for (among other things) having the audacity to say that the best kind of apples are red delicious. Watching the misery on Helen in my 2008 black Pukie the Clown shirt will be more than enough to dish the bullying back.


WORKOUT THEMES

A benchmark test for endurance capacity right at the far edge of short duration or near edge of medium duration. Could also be seen as a way to use endurance to challenge our or pulling skill.


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


SCALING FOR LIMITING FACTORS

Strength - sprint the 400m run, use an rx kettlebell, do strict pull-ups

Endurance - scale weight for swings so they're unbroken, sub 8 burpees for pull-ups, practice pull-ups in the warmup

Coordination - 5 rounds as listed, cut ROM on pull-ups to keep rhythm, lower the intensity by a ton

Stamina - mush everything together and do 1 round of 1200m run, 63 kb swings, 36 pull-ups


MY STUFF

6:48 as rx'd. Literally tied my pr from 2009


GENERAL FEAR LEVEL: 9

(edited)
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