10.24.2013

W.O.D.10.25.13

Helen 
3 Rounds for time of:
400 Meter Run
21 Kettlebell Swings  (35/55#)
12 Pull-ups


Community Notes:
There will NO Classes at CrossFit KoP on Saturday 10/26, we will resume normal schedule on Sunday 10/27.  Sorry for any inconvenience, we are hosting a SuperFit competition on Saturday please feel free to stop by and cheer on the athletes.

Tonight's strength class at 6:30PM will be held at the Annex!

Quote:
"Progress in every age results only from the fact that there are some men and women who refuse to believe that what they know to be right cannot be done.”
-Russell W. Davenport
at

10 comments:

  1. NikkiOctober 25, 2013 at 7:53 AM

    Just a note to our friends at CFKOP -- If you can't stand the thought of missing your Saturday morning workout, you are welcome to drop in at CF Phoenixville / ICA this Saturday morning, free of charge. We have barbell club at 8am and regular classes at 9am and 10am. Space is limited (especially for the 9am class), so please email me (Nikki) at ironcrossathletics@gmail.com to sign up.

    Good luck to all the athletes from ICA and CFKOP who are competing in SuperFit!

    ReplyDelete
  2. NikkiOctober 25, 2013 at 7:54 AM

    This comment has been removed by the author.

    ReplyDelete
  3. Paul SOctober 25, 2013 at 10:41 AM

    Fugo 12:07 #26/RR
    Jonathan 11:34 #45/Band
    Al V. 9 Something/Row
    Ryan S. 10:47 RX
    Ronnie B. 13:50 #35/Band
    Rich P. 13:37 #45/Band
    Nicole 10:45 #35/Band
    Lauren G. 13:30 Band+Boost
    Kara 15:23 #35/Band
    Christ 15:00 Band
    Alison K. 15:05 #44/Row

    ReplyDelete
  4. Stephanie VincentOctober 25, 2013 at 11:28 AM

    6am Steve Z
    14:15 row/35/RR
    Kathleen 14:32 Row/RR
    JK 12:16 26/Gr
    Gina 12:35 Rus55/bnd
    Roni 14:32 Rx+ 45#
    Mike S 14:33 44#
    Terry 15:10 44/ROM
    Becca 17:31 MF
    Kim 12:16 Rus55/RR

    7am Scissors
    Chip 14:49 Rx (* Only missed the top of the leaderboard by 5m! ;)
    Lauren 13:36 Bl
    Mark C 12:26 Rx
    Nick C 12:40 Rx
    Dinger 14:00 44/Bl

    ReplyDelete
  5. ChipOctober 25, 2013 at 12:41 PM

    Haha thanks for the comment Steph but my time was 12:49.

    ReplyDelete
  6. Paul SOctober 25, 2013 at 2:09 PM

    Steph Blowing it again.

    ReplyDelete
  7. Chris P.October 25, 2013 at 2:16 PM

    Helen was first posted as a workout on August 9, 2003, but didn't get its name until November of that year. It was the first official CrossFit "challenge."
    Glassman thought that anything sub 8 minutes would be elite, while sub 7 was unfathomable. (At the time, Greg Amundsen had an 8:25 time)
    OPT has a famous video of the first sub 7 minute Helen (done at CrossFit Central in Austin I believe) and now it's common to find sub 7 Helens (at least among the Games and Regional level athletes)

    just shows how far this thing has come...

    http://www.crossfit.com/mt-archive2/000127.html

    ReplyDelete
  8. Aimee LyonsOctober 25, 2013 at 4:47 PM

    Mccann 10:16 Rx
    Mark B 11:30 Rx
    WW 14:40 ROM
    PH 12:04 JPU
    Travis 14:04 Row
    King 10:42 Rx
    Justin R 13:23 Rx
    Regi 11:33 26/rr
    Taryn 13:46 Row/rr
    Olan 14:29 Rx
    JoeJr 10:57 45/Rom
    Cris 11:17 Rx+70

    ReplyDelete
  9. Aimee LyonsOctober 25, 2013 at 6:54 PM

    4:30

    Mary Kate 14:19 SC
    Megs 11:12 RX
    Joe P 13:25 RX
    Gavin 14:38 45#

    5:30 Mobility


    Gene
    Jen S
    Joe P
    Tim H
    Justin H

    ReplyDelete
  10. Aimee LyonsOctober 25, 2013 at 8:14 PM

    5:30
    Agam 111:58 SC
    Oleg 12:13 RX
    Jessie11:54 #35/Band
    Dee 14:33 #53Russ
    Shawna 13:21 #26/Band
    Steph C. 10:12 #26/Band
    Sue L. 12:58 #26/Band
    Caruso 15:52 #70Russ/Band

    -Paul

    Good Job guys

    ReplyDelete