WOD 7.30.10
“Hell-en”
CrossFit Games Individual Event 2
“Hell-en”
CrossFit Games Individual Event 2
For Time:
1200m Run
63 K-Bell Swings (55/35#)
36 Pull Ups
800m Run
42 K-Bell Swings
24 Pull Ups
400m Run
21 K-Bell Swings
12 Pull Ups
*40 minute time cap on this WOD.
or
Helen
3 rounds for time of:
400m Run
21 K-Bell Swings
12 Pull Ups
Read:
What do you lack? Probably Vitamin D
Local Event worth Checking out:
The HERculean 2010; Strongman Style competition on August 7th, from 1-4PM at 970 Pulaski Drive, King of Prussia. Click here for more information.
Quote:
"Happiness often sneaks through a door your didn't know you left open."
-John Barrymore
Read:
What do you lack? Probably Vitamin D
Local Event worth Checking out:
The HERculean 2010; Strongman Style competition on August 7th, from 1-4PM at 970 Pulaski Drive, King of Prussia. Click here for more information.
Quote:
"Happiness often sneaks through a door your didn't know you left open."
-John Barrymore
Results:
Helen Rx:
JZ - 12:43 (Rx)
Tom S - 14:23 (Rx)
Joe A. 14:13 (Rx)
Todd 11:54 (Rx)
Mike B. 13:53 (Rx)
Rob 12:24 (Rx)
Helen Scale:
Steve Z. 17:44 (35/band)
Bevin 14:05 (26.5/band)
Lindsey 13:07 (25/band)
Peterson 12:35 (55/band)
Justin W. 21:35 (35/band)
Katie D - 19:26 (26.5)
Holly - 17:37 (26.5)
Jaime - 15:29 (26.5)
Karen - 19:41 (18)
Danny - 11:59 (53)
Tim H - 19:44 (25)
Gina - 13:52 (35)
Westwood - 16:34 (45)
Jeff H - 14:22 (45)
Mimi - 20:00 (18/10, run/row)
Gary - 14:03 (53)
Dianne - 16:47 (18)
Cindy 20:34 (35/band)
Kathleen 17:21 (35/dbl floss)
Josh 16:06 (55/45)
Nicole S. 20:15 (24 pu w/o band)
Miranda 17:42 (ring rows 3rd round)
Tim G. 17:27 (45/band)
Dana 13:19 (26.5/green band)
Hell-en Rx:
Granny 22:51 (Rx)
TP 22:28 (Rx)
P 25:20 (Rx)
Aimee 32:20 (Rx)
Seth - 28:36
Olan - 30:15
Brian R - 32:05
Jerry - 27:13
Dorothy - 27:32
Swine 24:18
Mike F. 37:16
Chris S. ~17:00 for 1st round
Jen S. 31:05
Nikki 24:27
Sam B. 23:59
Hell-en Scale:
Ellie 30:37 (35/band)
6am breakfast crew
ReplyDelete"Helen"
Steve Z. 17:44 (35/band)
Bevin 14:05 (26.5/band)
Lindsey 13:07 (25/band) - first time moving from black to green!
Peterson 12:35 (55/band)
Justin W. 21:35 (35/band)
"Hell-en"
Granny 22:51 (Rx)
Ellie 30:37 (35/band)
TP 22:28 (Rx)
P 25:20 (Rx)
Aimee 32:20 (Rx)
Ok, Before class tonight i need to go out and get a pair of gloves:( NO laughing or making fun of me, but hands still are not healed from Fran. Any suggestions on a good pair? Thanks,
ReplyDeleteMiranda, I won't laugh. I own a pair I got from Target but haven't used 'em yet. Next time we do KTE I may pull them out - it hurts so much to hang on to that stinking bar sometimes!
ReplyDeleteMiranda - I find that gloves can be pretty slippery, even the ones with little rubber grips on them. Let me know if you find a pair that works.
ReplyDeleteNice job Lindsey!
ReplyDeleteMiranda, I tried gloves and they didn't help. I was thinking gymnastic grips might be better.
Hey Miranda -
ReplyDeleteI will fess up and tell you that I used a pair of gloves today. They were just a pair from Target - probably $15. While my hands probably aren't as bad as yours, I just wanted a little extra layer of protection for the amount of reps in the workout today. And to be honest, I didn't even notice that I had gloves on (but I have used gloves for sports before so I'm not sure if I am just used to them or not). Hope that helps!
Grans - not sure if you're reading the blog today - but I'm trying to remember what those gloves were that you brought to sectionals (I think you talked them off your mailman!) Do you still have them? They had an awesome grip when we were doing the one-handed KB out in the rain. Maybe something like that, with the fingers cut off to keep the hands cooler, would be a good glove to use for pullups.
ReplyDeletePS- Thanks to TP for the Runners Workshop yesterday. I greatly appreciated the help!
ReplyDeleteI just need to protect the cuts i have. I could just wuss out an not do the WOD, but I won't do that, nor will I have a DNF...I'm just stubborn. But, I honestly do not want to be bleeding all over the KB and the bar tonight. The tape doesn't work and I need to let my hands heal...they are seriously disgusting and my mom gets upset when ever she sees them. So, i promised her that i would wear gloves till my hands heal
ReplyDeleteMiranda, if you dont have time to buy something before class, I think I have an old pair of yoga gloves you can use.
ReplyDeletehttp://www.newgrip.com/
ReplyDeletefound these...any one have any experience with these?
Nikki~thanks, I'm going to run to Dicks on my lunch.
nice job breakfast crew! Just to give you all some reference, "Helen" was the workout done for the very first CrossFit Challenge on Sept. 13, 2003 in Seattle. 15 people competed and 25 were in attendance. They didn't even call it "Helen," it was just 3 rounds of run, kb swings, pull ups. Top time was 8:36 by Greg Amundson, a CF original. Nowadays, top times are sub 7 minutes.
ReplyDelete"Hell-en" was a Games workout this year; top time for men was 16:59 by eventual winner Graham Holmberg and 17:53 by overall 3rd place winner Annie Thorisdottir.
Complete List of Men's Results
http://scores2010.crossfit.com/scoring/r/2010/men/pyramid-double-helen,548/
Complete List of Women's Results
http://scores2010.crossfit.com/scoring/r/2010/women/pyramid-double-helen,554/
In general, if you've never done "Helen" before, today is a good day to get that baseline and write it on the whiteboard. If you've been with us for awhile and/or want to keep it spicy, go with "Hell-en." We will be strict with the 40 min. cap though. Also, if you do "Helen," you will most likely finish before those who do "Hell-en." Use the extra time to work on skills, foam rolling, stretching, etc. If you are someone who uses a band or lighter kb, then my personal suggestion is to do "Helen" but use a thinner band and/or heavier kb. I would rather you ramp up the components of a WOD (i.e. getting to a bodyweight pull up) before going high volume reps with "Hell-en."
I actually got to meet some of the rugby players competing in the HERcules competiton next weekend!
ReplyDeleteThe day after that competition, on sunday August 8 is the badass bitch invitational at iron sports gym in glenholden. Myself and Denise Thomas (maybe more?) will be there representing CrossFit. I think its a great opportunity to show the strength community that crossfit training kicks ass!!
Ladies, you can enter on the day of...what have you got to lose?!?! I have the updated application (there is a novice/expert division breakdown instead of weight classes)if you want to see it (email me at stephanie@radicalhateloss.com)
Cheering section also wanted :-)
Miranda,
ReplyDeleteI know exactly what your talking about with the hands. After fran last week mine were tore up pretty bad. Fortunately they have healed well so far. I am coming tonight to do helen and already made up my tape grips. let's hope that does the trick. i also used the "hand care" tips that were previously posted on the blog which have helped as well. Managing the calluses with clipping and filing them down seems to help. all of this sounds good till we see how these tape grips and the care works. if after helen im a bloddy mess it will be back to the drawing board
Hmmm... that's some good food for thought Plentus on whether to do "Hell-en" or "Helen" tonight.
ReplyDeleteTim - thanks again for putting on the running workshop last night. Whichever version of Helen I go with tonight your pointers will be a big help!
No luck with gloves:(
ReplyDeleteCan i do a Mir-helen?
Subing rope climbs or ring rows for the pullups. you know my hands are bad if i am ASKING for rope climbs:(
Thanks
Noon & 4:30 Class Results -
ReplyDeleteHelen:
Katie D - 19:26 (26.5)
Tom S - 14:23 (Rx)
Holly - 17:37 (26.5)
Jaime - 15:29 (26.5)
Karen - 19:41 (18)
JZ - 12:43 (Rx)
Danny - 11:59 (53)
Tim H - 19:44 (25)
Gina - 13:52 (35)
Westwood - 16:34 (45)
Jeff H - 14:22 (45)
Mimi - 20:00 (18/10, run/row)
Gary - 14:03 (53)
Dianne - 16:47 (18)
Hellen: (All Rx)
Seth - 28:36
Olan - 30:15
Brian R - 32:05
Jerry - 27:13
Dorothy - 27:32
You tear because your grip weakens and friction is increased with the bar. In my experience, wearing gloves increases the friction and you tear more. I tried them 2 years ago and don't recommend at all.
ReplyDelete5:30 and 6:30 Hel(l)enites
ReplyDelete"Helen"
Cindy 20:34 (35/band)
Kathleen 17:21 (35/dbl floss)
Josh 16:06 (55/45)
Nicole S. 20:15 (24 pu w/o band)
Miranda 17:42 (ring rows 3rd round)
Tim G. 17:27 (45/band)
Dana 13:19 (26.5/green band)
Joe A. 14:13 (Rx)
Todd 11:54 (Rx)
Mike B. 13:53 (Rx)
Rob 12:24 (Rx)
"Hell-en" all Rx
Swine 24:18
Mike F. 37:16
Chris S. ~17:00 for 1st round
Jen S. 31:05
Nikki 24:27
Sam B. 23:59
way to push yourselves everyone! Nicole S. coming off maternity leave and still having kipping pull ups, Josh for doing dead hang pull ups, Mike F. fighting Hell-en and winning, and everyone who used a thinner band or heavier kb, very cool to see that!
Swine? who's that??
ReplyDeleteSteph, you might know him as Paul...
ReplyDelete