Benchmark WOD: “Helen” & Nutrition Challenge

May 16th, 2018

Category: CrossFit

Benchmark WOD: “Helen” & Nutrition Challenge

Bish – Runnin’ Between Rain Drops

“…my palms start to sweat, how can a workout make me feel so queasy? The coach yells “3, 2..” I guess this means it’s time… “..1, go!” I’m out the door on my first 400. I’m excited and moving really fast but decide to take it down a notch and settle into a pace…I don’t want to red-line. On my way back, I’m the first one in and right on my kettlebell. Aggressively ripping the kettlebell down each time and firing it back up to near regional standard, 21 swings in a row. I drop the bell and jump right on the bar for 12 easy butterflies and I’m back out the door. I’m breathing a little heavier now, can I keep up this pace? The 200 out seems longer, but I feel like I’m running close to the same speed but with my body a little weaker. All I can think about is how are these swings going to feel this go around? Back in the door, immediately back on the bell. 21 in a row and right up on the bar. I feel my grip starting to wear but I’m able to knock out the pull ups and head back out the door. Time to push and hold on for dear life. I pick up the pace on the run. My mouth is dry, I feel like I might throw up, I want to slow down, I want to stop at the turn around but suddenly realize this will all be over soon…. I pick up the pace even more on the way back. In through the door with a quick glance at the clock. I can make it if I move! Back on the bell aggressively ripping it down and locking it out over my head for another unbroken set. No time for chalk during this wod, back on the pull up bar, holding on for dear life for every last rep until I hit my 12. I drop from the bar and look over my shoulder up at the clock.. a new PR and thankfully a long time before I have a run in with that bitch “Helen” again….”
– GOOSE

Spring into Summer Nutrition Challenge!
With summer just around the corner, it’s time to get our nutrition in check before we are overwhelmed with cookouts, parties, and day drinking. What better way to get back on track than with another nutrition challenge? We’re switching the format up again and focusing on a shorter, stricter one month challenge. The challenge will be wrapped up and over with before your July 4th Celebrations… so why not participate?!

We won’t be holding a lecture this time around, but you can find all of the rules of the challenge HERE. Take a read through, and let us know if you have any questions! Important dates and details below:

Buy In: $20
Benchmark Workouts & Baseline Measurements: Week of 5/28
Challenge Begins: Thursday, June 1st
Challenge Ends: Friday, June 30th

To sign up to participate in the challenge, click HERE!
Warm-up
Run 200m
5 Windmills per side
5 Arm Bars per side
Run 200m
10 Overhead Kettlebell Lunges per side
Run 200m
20 Russian Swings

Benchmark WOD
“Helen”
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Pull-ups

Level 2- (1,0.75)
Level 1 – (0.75,0.5)

Helen Results 5/24/17
Helen Results 4/27/16
Helen Results 4/24/13 

WOD 2 or Extra Work
12 Minute EMOM
200M RUN
15 sit-ups
100m Run with Kettlebell(1.5,1)
12 Toes to Bar

Level 2- 150m run
Level 1- 100m Run
ADV- GHD, 15 Toes to Bar

Extra Work
3 Rounds
21 Hang Power Cleans (155,105)
15 Thrusters
9 Snatches

Rest 3 Minutes

Report 3 separate times

Scale as necessary

DISCUSSION 11 Comments

  1. Thomas Patterson Jr 05/17/2018 at 8:11 am

    Helen:

    5/16/18 11:09 Rx (PR)
    4/24/13 13:34

    *Have to pick up my run pace

  2. Ryan Gould 05/17/2018 at 3:24 am

    Helen: 9:46 Rx (:02 sec PR from Last year)

    Unbroken pull-ups for the first time on this one.

  3. Dan Palermo 05/17/2018 at 12:32 am

    4/27/16 – 9:15 RX
    5/25/17 – 7:50 RX
    5/16/18 – 8:30 RX. Definitely lost my pull-up conditioning

  4. Trevor 05/17/2018 at 12:26 am

    8:11 Rx (PR)

    WOD2: ADV

  5. Jason Barrow 05/17/2018 at 12:15 am

    Helen:
    7/10/12 – 11:54 Rx
    4/24/13 – 11:45 Rx
    6/4/15 – 10:49 Rx
    5/24/17 – 9:13 Rx
    5/16/18 – 8:21 Rx (PR)
    Calling a PR next time, lots of spots I should have been tighter on.

    WOD2: one wod is already one more than I want to do.

  6. Brian Campbell 05/16/2018 at 10:51 pm

    Extra: 4:17, 5:10, 6:14 Rx

  7. Ben 05/16/2018 at 3:10 pm

    Helen: 8:12 Rx – PR (down from 8:38 in 2016 and 9:01 last year)
    WOD 2: done w/ GHDs

  8. Mike T 05/16/2018 at 1:53 pm

    Helen: 7:57 RX (:02 PR)
    Wod 2: Done ADV

  9. Mike T 05/16/2018 at 12:17 pm

    Helen: 7:57 RX :02 PR

  10. Sean Flannery 05/16/2018 at 11:23 am

    WOD: 9:54 Rx w/500m row
    WOD 2: 3 Rds Adv w/250m Row
    Extra: 7:20 @135#
    5:02 @ 121#
    4:36 @ 121#

  11. Name 05/16/2018 at 1:03 am

    Love that story Goose! Good Ol’ Helen