WOD: Modified “Helen”
21x KB swings
3 Rounds for Time
Post time to comments (and subs).
Notes: Named WOD (read, write this down). Helen is, in my opinion one of the most telling named WODs we do, especially when it’s as prescribed. This WOD combines all three elements of our basic exercise menu; metabolic conditioning (run), weight lifting (KB swings), and gymnastics (push ups or pull ups when prescribed). There is a tendency to treat the run as a recovery period and then hit the swings hard, recover on the push-ups and cheat the Range of Motion on them. Ideally the run would be a dead sprint, the swings snapping the hips forward and pulling the KB down hard and fast, then chest to floor, fully extended push ups (or head fully over the bar on the pull-ups). Most people, and this is not just our gym, have a tendency to short the Range of Motion for sake of a better time. This is missing the point. Lots of people debated over forums about the first sub 2 min. “Fran.” This is not a debate in my opinion. He worked extremely hard and is clearly a very fit man, never in dispute. Repeat efforts must have fixed standards in order to measure anything meaningful from them. If ROM remains varied, time to finish a workout is meaningless. ROM must be consistent to make useful comparisons for yourself and if you chose to compete with others doing these named WODs.
For those that want to know more about the named WODs, I recommend subscribing to the CrossFit Journal located on the left side of our main page. It’s a valuable resource for those that want to know more about CrossFit and why the named WODs are all named after ladies or seemingly random guys.
Don’t forget to sign up for our 40 day challenge. You can join us even if you are not part of the gym. The challenge is to write everything you eat/drink for 40 days. The penalty for any missed day is a 10k row for each day missed. Have the log updated by 12pm the following day and you are in the clear, miss it and that 10k row is calling your name! No excuses allowed, NONE. This little exercise I think is going to be the start of great things. The simple task of increasing awareness is the first step to achieving greatness.
For those that didn’t hear, the gym is now open 6am and 7am, 6pm and 7 pm Monday through Friday. Saturday 11-12pm.
As always feel free to email me or call me if you have any questions. See you all soon.