Benchmark: Pyramid Helen

Oct 22nd, 2015

Category: CrossFit

Benchmark: Pyramid Helen




Crossfit challenges us with large quantities of pull ups, climbing up ropes, sumo deadlift high pulling and repping out those toes –to-bars. These great movements can sometimes leave our hands battered and bruised with the occasional blister. There are ways to prevent hand injuries from occurring and also ways to take care of injuries that couldn’t be avoided.

“I want to build calluses because it will toughen my hands”

The build up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout. You can purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best.

Athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. If you know a lot of pull ups are on deck don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!

Sometimes we push ourselves so hard that hand injuries occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest. Also, don’t forget to wipe down your pull up bar or barbell after the WOD if you did encounter a mid workout hand injury and kept going, what a beast!

Just like everything we do here at CrossFit Southie, preparation is key. Don’t stop pulling!!

“Pyramid Helen”
Run 1200 meters
63 Kettlebell swings, (1.5/1)
36 Pull-ups
Run 800 meters
42 Kettlebell swings, (1.5/1)
24 Pull-ups
Run 400 meters
21 Kettlebell swings (1.5/1)
12 Pull-ups

L2 – (1/0.75)
L1 – (0.75/0.5), 800/42/24,400/21/12,200/12/6

Scores/Comments from “Pyramid Helen” performed on 10/3/13

Conditioning Class: WOD
Row 1000m
Row 750m
Row 500m
Row 250m
Rest 1:1

Conditioning Class: Core
3 Rounds for Quality
5 Barbell Rollouts
10 Barbell Windshield Wipers
Rest as needed between rounds

DISCUSSION 12 Comments

  1. Jason 10/23/2015 at 6:56 pm

    25:02 Rx

  2. liz crean 10/23/2015 at 1:33 pm

    24:09 rx

  3. jason barrow 10/23/2015 at 1:14 am

    Was feeling yesterdays bear complexes going overhead with the KB today.

    Pyramid Helen:
    10/3/13: 32:09 Rx
    10/22/15: 28:43 Rx

  4. Trevor Crean 10/23/2015 at 12:52 am

    19:27 L2.
    Wasn’t trying to get killed by a kettlebell tonight. Glad I went w/ 1pd.

  5. KA 10/22/2015 at 11:26 pm

    25:12; first time doing all butterfly pull ups! Still need some work, but getting there!

  6. Ben Brauer 10/22/2015 at 11:25 pm

    21:30 Rx

  7. Brendan Cottam 10/22/2015 at 11:17 pm

    WOD – 25:25 RX

  8. Brian M. Maser 10/22/2015 at 4:11 pm

    Too intimidated to do “Pyramid Helen” so did a complex of a Heaving Snatch Balance + 3 OHS (worked up to 195#) and tried the Stanky Leg WOD for the upcoming Showdown – 12:04 Rx

  9. Nick Alonso 10/22/2015 at 2:26 pm

    WOD: 22:59 Rx. Finally got comfortable butterflying pullups which made this workout much faster for me.

  10. melstec 10/22/2015 at 1:58 pm

    24:48 – Scaled just the pull-ups to 24-16-8

  11. Jule 10/22/2015 at 12:24 pm

    29:20 L2

  12. Mike Quigley 10/22/2015 at 11:31 am

    23:26 RX.