Wednesday 100804



3 – 3 – 3 – 3 – 3



3 rounds for time of:

Run 400 m

21 kettlebell swings, 55#/30#

12 Pull-ups

Compare to  4/19/2010.


The tent! Why is Gino sitting on the ground?

Evidence based fitness. That's what CrossFit is all about. Today we'll be doing Helen, which we also did about 4 months ago. We track load, we track reps, we track time. The reason is because your results are measurable. For those of you who did Helen back in April, you'll compare your time today to your time 4 months ago. This will be a great oportunity to see how you level of fitness has improved since then. And for those of you who missed Helen last time or are new to the gym, you'll record your time today in your logs and you'll have a comparison for the next time this workout pops up!

3 thoughts on “Wednesday 100804”

    One thing that is different this year is we are including the potential exercises and the weights that you are going to need to be able to do the workouts as prescribed. Not all of the listed exercises will be used. If you look down the list and there are obvious gaps in your skill set, well you have some time to work on those gaps. The listed weights for the exercises are the max weight that we will ask you to use. The actual weights that we use may be less.
    Exercise Max Weight
    Back squat 225 / 145 lbs
    Front squat 165 / 105 lbs
    Overhead squat 95 / 65 lbs
    Power clean 165 / 105 lbs
    Squat clean 165 / 105 lbs
    Power snatch 95 / 65 lbs
    Squat snatch 95 / 65 lbs
    Thruster 95 / 65 lbs
    SDHP 95 / 65 lbs
    Deadlift 225 / 145 lbs
    Jerk 95 / 65 lbs
    Wall Ball 20 / 12 lbs
    Ball Slams 45 / 30 lbs
    KB snatch 24 / 16 kg
    KB swing 24 / 16 kg
    Jumps 24″ / 20″ height
    Pullups Chin over
    Burpees Yes
    Dips Yes
    Muscle-ups No
    HSPU No
    Odd objects No
    Double unders Yes
    Rowing Yes
    Running Yes
    Tires Yes
    Rope climbs No
    Logs No

  2. That list looks awesome to me!!
    Question for anyone who knows the answer, what is the girls weight for Eva? Is is 1 pood or 1.5 pood?

  3. Juli, it should be 1.5 pood (about 55#). When in doubt, we will usually use 70% of the male weight when there is not a women weight rx’d. Sometimes we use less than that depending on the WOD and where the gym as a whole is that, but 70% is a good rule of thumb. Have fun with it!

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