Nov 21 2007

November 21, 2007

Published by Breck at 12:01 am under Workout of the Day (WOD)

Wednesday 071121

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 071015.

The new CrossFit Jenks T-Shirts are here!

Left: Front of T-Shirt, Right: Back of T-Shirt

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7 Responses to “November 21, 2007”

  1. # Breckon 21 Nov 2007 at 8:55 am

    31/M/165
    “Helen”
    As Rx’d
    400’s done outside on the road
    Time: 8:13

  2. # Jimon 21 Nov 2007 at 9:47 am

    3 rounds for time of:

    400 meter run (done outside in the cold)
    21 kettlebell swings (40lbs)
    12 kipping pull-ups

    Time 13:20

  3. # Markon 21 Nov 2007 at 10:04 am

    Did “Helen” modified
    Did 25lb. dumbell swings
    Ran on treadmill, if you can call it running (4mph). I went very slow. It was first test for 2 week-old hamstring injury, and seemed okay.
    Did 36 unassisted pull-ups. This is fantastic for me. They were biggest reason for my super slow time of: 30:16

    I probably will not get to do the WOD tomorrow, as I will be in Lampasas at my in-laws’ home. I am taking some 20lb. dumbells, so will probably do some presses, thrusters, push-ups, sit-ups, maybe find something I can pull-up on, and another short-slow run. Hope everyone has a Happy Thanksgiving.

    I am still hoping do WOD on Saturday, Dec. 8, at the Crossfit Jenks gym. Will update as the date approaches.

  4. # Jeffon 21 Nov 2007 at 11:01 am

    3 rounds for time of:

    400 meter run (outside on the road in the cold through the wind)
    21 kettlebell swings (30lbs)
    12 kipping pull-ups

    Time 17:??

  5. # Jeffon 21 Nov 2007 at 11:12 am

    Mark your committment is amazing since you’re having to do this all on your own. Not sure I would be able to maintain that level of dedication, and way to go on the full pull-ups. Those slowed my time down by 5 or so mintues. Last time I did Helen with jumping pull-ups, so I know what you mean.

    Look forward to meeting you if/when you make it to CFJenks for some in-person training with the one and only Breckles.

    Happy Thanksgiving to everyone, and prayers out to those who are unable to spend the holidays with loved ones.

  6. # Davidon 21 Nov 2007 at 3:18 pm

    32/M/170
    “Helen”
    Modified with 35# kb
    400’s done outside on the road in the stinking cold!!!
    Time: 18:3x something.

    Last time I did Helen was 15# kb and jumpers at 17:31

  7. # Summer Wittyon 21 Nov 2007 at 9:48 pm

    Love the new shirts!!!!!

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