“Helen”

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…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….

Warm Up
3 Rounds
200m Run
7 Kettlebell Cleans
5 Kettlebell Thrusters

Strength
1.Power Clean
2-2-2-2
2. Thruster
2-2-1-1

WOD (20 minutes)
“Helen”
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Pull-ups

Ca$hout (15 minutes)
50 GHD Sit-ups
50 Hollow Rocks

30 Comments

  • Mullins

    04/26/2013 @ 3:26 am

    Made this up today

    Clean: 255
    Thruster: 205
    Helen: 7:58

    Need to learn butterfly pull-ups. Tips are welcome.

  • Mullins

    04/26/2013 @ 3:26 am

    Made this up today

    Clean: 255
    Thruster: 205
    Helen: 7:58

    Need to learn butterfly pull-ups. Tips are welcome.

  • Andrea Cooke

    04/25/2013 @ 12:44 pm

    power clean: 185×2; 200×1 pr
    thruster: 155×2; 170×1

    helen: 8:05…could not hold onto that pullup bar (and miscounted and only did 20 kb reps in second set, so add one more to time)

    muscle up work…thanks Julie and Bish!!

  • Andrea Cooke

    04/25/2013 @ 12:44 pm

    power clean: 185×2; 200×1 pr
    thruster: 155×2; 170×1

    helen: 8:05…could not hold onto that pullup bar (and miscounted and only did 20 kb reps in second set, so add one more to time)

    muscle up work…thanks Julie and Bish!!

  • Julie Arthur

    04/25/2013 @ 10:42 am

    Snatch: 125×1. Failed 135 a bunch.
    Cleans: 155×2
    Thruster: stopped at 125 shoulder was bugging me

    WOD: 9:05

  • Julie Arthur

    04/25/2013 @ 10:42 am

    Snatch: 125×1. Failed 135 a bunch.
    Cleans: 155×2
    Thruster: stopped at 125 shoulder was bugging me

    WOD: 9:05

  • bowler

    04/25/2013 @ 1:36 am

    power cleans 265
    thruster 235
    helen 8:50

  • bowler

    04/25/2013 @ 1:36 am

    power cleans 265
    thruster 235
    helen 8:50

  • Bish

    04/25/2013 @ 12:37 am

    Snatch work up to 175
    Power clean 255
    Thruster 215, missed 235
    Helen: 7:33 RX

  • Bish

    04/25/2013 @ 12:37 am

    Snatch work up to 175
    Power clean 255
    Thruster 215, missed 235
    Helen: 7:33 RX

  • Dudley

    04/25/2013 @ 12:33 am

    215×2 pr, 225×1 pr; 185pr; 8:17

    • JWhite

      04/25/2013 @ 1:51 pm

      A lot of PR’s young man, nice work!

  • Dudley

    04/25/2013 @ 12:33 am

    215×2 pr, 225×1 pr; 185pr; 8:17

    • JWhite

      04/25/2013 @ 1:51 pm

      A lot of PR’s young man, nice work!

  • McGuire

    04/24/2013 @ 7:03 pm

    Warm up: Done
    Power Clean: 245# PR
    Thruster: 205# PR
    Helen: 8:54

  • McGuire

    04/24/2013 @ 7:03 pm

    Warm up: Done
    Power Clean: 245# PR
    Thruster: 205# PR
    Helen: 8:54

  • Petra

    04/24/2013 @ 5:54 pm

    Warm-up: Done
    Power clean: 125
    Thrusters: 115
    Helen: 9:59 Rx
    Cash-out: Done!

  • Petra

    04/24/2013 @ 5:54 pm

    Warm-up: Done
    Power clean: 125
    Thrusters: 115
    Helen: 9:59 Rx
    Cash-out: Done!

  • Kara

    04/24/2013 @ 5:15 pm

    Warm up: done
    Power Clean: 130#
    Thruster: 125#
    Wod: 12:25
    Cash out: did 50 hollow rocks, stopped GHD at 30 when I started seeing stars 🙁

  • Kara

    04/24/2013 @ 5:15 pm

    Warm up: done
    Power Clean: 130#
    Thruster: 125#
    Wod: 12:25
    Cash out: did 50 hollow rocks, stopped GHD at 30 when I started seeing stars 🙁

  • Will

    04/24/2013 @ 1:25 pm

    Warm-up: done w/1.5 pood
    PCs: 235 – these have felt crappy recently
    Thrusters: up to 215
    Helen: 9:20 Rx
    Cash-out: done

  • Will

    04/24/2013 @ 1:25 pm

    Warm-up: done w/1.5 pood
    PCs: 235 – these have felt crappy recently
    Thrusters: up to 215
    Helen: 9:20 Rx
    Cash-out: done

  • Bish

    04/24/2013 @ 11:40 am

    Cliff must be headed to boomerangs

    • Andrea

      04/24/2013 @ 11:54 am

      “like”

    • Shamwow

      04/24/2013 @ 12:47 pm

      Got that them there headband at Boomerangs!

  • Bish

    04/24/2013 @ 11:40 am

    Cliff must be headed to boomerangs

    • Andrea

      04/24/2013 @ 11:54 am

      “like”

    • Shamwow

      04/24/2013 @ 12:47 pm

      Got that them there headband at Boomerangs!

  • Gambee

    04/24/2013 @ 5:24 am

    Yaaa brotherrrr

  • Gambee

    04/24/2013 @ 5:24 am

    Yaaa brotherrrr

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