Benchmark WOD “Helen” & Nano 9 Try-On Event!

Aug 14th, 2019

Category: CrossFit

Benchmark WOD “Helen” & Nano 9 Try-On Event!

Emily – Dead Lifts for Dayz

Nano 9 Try-On
Join us this Wednesday morning for another Nano 9 Try-On & Raffle Event! Reebok will be in the house again for the opportunity to test out their latest & greatest Nano. Your “try-on” will automatically enter you into a raffle with some awesome prizes!! Each class will have the opportunity to win a Reebok gift card! There will also be one Grand prize of an Unlimited Month to CrossFit Southie, courtesy of Reebok! Don’t miss out, we’ll see you Wednesday morning from 5:30AM-10AM in Southie Green!

“…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

Warm-up
200m Run
5 Windmills per side
10 Alt. Single Arm Russian Swings
200m Run
6 Arm Bar Stretch per side
12 Russian Swings
200m Run
7 Overhead Lunges per side
14 Kettlebell 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)

Scores/Comments from 5/16/18
Scores/Comments from 5/24/17
Scores/Comments from 4/27/16
Scores/Comments from 4/24/13

WOD 2 Or Extra Work
12 Minute EMOM
10 weighted Glute bridges (with barbells for experienced athletes)
15 sit-ups
10 Kettlebell Lunges (1.5|1) – in each hand?
16 Russian Twists (1.5|1)

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

Extra Work
15-10-5
Burpees
Overhead Squats 135|95