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Wed

March

03

"Helen" E-mail

Strength: Deload Week

Back Squat 5-5-5 (60/65/70%)

Newbies do 5-5-5 moderate weight

WOD:

"Helen"

3 rounds for time of...

Run 400 meters

21 KB Swing (1.5/1 pd)

12 Pull-ups

Compare to Monday September 28, 2009

*Refer to CFOKC Performance Standards chart for benchmark times

Post loads for back squat and time for benchmark workout to comments.

 

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Daniel Mayfield   |March, 9 2010 - 11:21 am
avatar I did this WOD a few days after it's listed because I was sick the day I was supposed to do it. Now on the morning of March 9, 2010 I did the WOD.

Helen: 10:19 as Rx'd (about 2:20 faster than previous)
Ryan Bittle  - Helen   |March, 4 2010 - 3:09 pm
avatar BS: 165-185-195
WOD: 12:48 w/ 1pood
Jarred Smith  - Helen   |March, 4 2010 - 10:35 am
avatar Back squat
165 X 5
175 X 5
190 X 5

Helen rx'd
9:49
"Pistol" Pete Miller  - Helen   |March, 4 2010 - 8:50 am
avatar WOD: 9:59 (1pd)
Greg Hunt  - Helen   |March, 4 2010 - 8:34 am
avatar back squat 165, 175, 185

wod: 14:30 1pd kb swing pull up jumps
Thomas VanNort  - Helen   |March, 4 2010 - 3:38 am
avatar Back Squat: 175, 190, 205

WOD: JPU, 1p -10:47
Charles Te   |March, 3 2010 - 10:16 pm
avatar backsquat 3x5: 125,135,145

WOD: Helen, 9:04 Rx'd (PR)

- I think running in the dark slows us down since we can't really see how much further to go. just a thought.
Travis Bow   |March, 3 2010 - 8:43 pm
avatar BS: 225,240,255
Helen: 10:19 (last time 13:33, 3 minute PR!)
if only i could run
Kristen Dolf  - helen   |March, 3 2010 - 8:27 pm
avatar Back Squat: 145, 158, 170

WOD: 12:42 rx'd
swings overhead

almost a 1 min improvement, and this time was with straight bar pull ups. I'll take that.

*worked on muscle ups after: i got 2.5 (last one i couldnt get locked out)
Adam Borders  - Helen   |March, 3 2010 - 8:02 pm
avatar Back Squat: 135, 145, 160

WOD: 11:13 1 pood Purple Band PUs
Jo Bittle  - Helen   |March, 3 2010 - 7:58 pm
avatar 12:13 1pd, Blue Band PU's (last time 12:09 w/Jumping PU's)
Burdge Green  - Helen   |March, 3 2010 - 7:54 pm
avatar Strength:
Back Squat 5-5-5 (60/65/70%)

225, 245, 265

WOD:
3 rounds for time of...
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups

10:28 - accidentally did 21 pull-ups on first 2 rounds
David Penland  - "Helen"   |March, 3 2010 - 7:17 pm
avatar Back Squat 5-5-5 (60/65/70%) 135-145-165

3 rounds for time of...
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups

10:11 Rx'd (PR) - (9/28/09 time 12:13)
Brad Kilman   |March, 3 2010 - 9:43 pm
avatar dang! awesome PR.
Jared Muse  - Helen   |March, 3 2010 - 7:06 pm
avatar Back squat
165 X 5
175 X 5
190 X 5

Helen rx'd
9:09 (last time 10:40)
Adam Borders  - NIce   |March, 3 2010 - 8:03 pm
avatar awesome dude
Brad Kilman   |March, 3 2010 - 9:44 pm
avatar dang! awesome PR - You and david penland must be working out together!
Jared Muse   |March, 3 2010 - 9:51 pm
avatar That was without long socks on. Could of been sub 7
TIA JOHNSON  - Helen   |March, 3 2010 - 7:08 pm
avatar Strength:
Back Squat 5-5-5 (60/65/70%)

123-133-143

WOD:
3 rounds for time of...
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups

WOD - 13:05 Rx'd
9/28/09 - 11:58, green bd PUs

Thanks for the extra push on those PUs Carl....I needed that!!!
Lindy Lou  - Helen   |March, 3 2010 - 5:56 pm
avatar Back Squat 5-5-5 (60/65/70%)

73-78-83

WOD:
"Helen"
3 rounds for time of...
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups

Time: 10:49 Rx'd
Last time: 14:02, black band pull-ups

Oh, yes, there is a happy dance happening right after I get off this computer.
TIA JOHNSON  - Awesome Girl!!!   |March, 3 2010 - 7:05 pm
avatar Heck of an improvement....you should be very proud!! I'm doing the happy dance celebrating with you
Kristen Dolf  - hell yes...   |March, 3 2010 - 8:29 pm
avatar Hell of a nice time!! atta-girl! YOur pull-ups are lookin kick ass!
Carl Klotz  - ....   |March, 3 2010 - 11:03 pm
avatar Awesome PR!

But could have used more weight
T$ Azevedo  - Back Squat and Helen   |March, 3 2010 - 1:19 pm
avatar Squat: 135-145-155 (5x5x5)

Helen: 14:07 with blue band for pullups

It's bittersweet, but Carl told me to say goodbye to the blue band.

Awesome 0600 class today!
Laura Rankin  - Helen   |March, 3 2010 - 1:06 pm
avatar Backsquat--Feeling better, but still not happening. Squatted with the empty men's bar though, so did 5 reps once and 7 reps once.

Helen: 11:04 Rx'd
Even though this is one of my favorite workouts, I haven't done it in over a year. Previous best time was 12:02. Not sure how much time I saved by going only chest high for the swings. Very thankful for that option though.

Amazing improvement, Jennifer!
Dirk Shaw  - Helen   |March, 3 2010 - 1:00 pm
avatar "Helen"
3 rounds for time of...
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups
Compare to Monday September 28, 2009
11:45 pr (rx'd)
Waders -  - helen   |March, 3 2010 - 12:39 pm
avatar 9:51 Rx (pr 9:39),
just couldn't make myself do the pull ups unbroken
Brad Kilman  - Helen   |March, 3 2010 - 10:35 am
avatar Back Squat 5-5-5: 185, 215, 235

Helen - 9:50 rx'd - 14 sec. slower than PR. Running was slow today. winter weight. yep.
Jennifer Penland  - Helen   |March, 3 2010 - 10:34 am
avatar Backsquat (60-65-70% 1 RM): 68-75-85


Helen: 14:50 Rx'd

9-28-09: 17:28 with skinny black band
David Jordan  - Helen   |March, 3 2010 - 9:11 am
3X5 Back Squats (Deload Week)
185-195-215

Helen with 1.5 and ring rows 11:10

Gotta love the growth of the 0600! I want to be like Randy when I grow up.
Kameron Rosenau  - Helen   |March, 3 2010 - 8:40 am
avatar Back squat: 215, 230, 250

Helen: 7:31rx'd Hurt like a mofo!

Great 0600 class. Big number there this morning made for a good cheering section while everyone was going! As always great to have Maddie in class whenever she's home! We miss you Maddie! Randy you're my hero!
Randy Shrauner  - Helen   |March, 3 2010 - 8:28 am
avatar 3X5 Back Squats (Deload Week)
185-195-215

Helen (Rx'd!)
14:14

14:55 on 9.28.09 (Green Band)
16:10 on 7.16.09 (Black Band)

Great Crowd this 0600. Good to see new faces from the On-Ramp classes!
Amanda Filbeck  - Back Squat; Helen   |March, 3 2010 - 8:15 am
avatar Strength: Back Squat 5-5-5 (60/65/70%)
83, 103, 113

WOD: "Helen"
3 rounds for time of:
- Run 400 meters
- 21 KB Swing (3/4 pd)
- 12 Pull-ups (kips)

14:07

Compare with:
7/16/09 - 14:?? 1 pd./ jumping PUs
9/28/09 - 17:34 1 pd./ blue band PUs
Timothy Blackwell  - Helen   |March, 3 2010 - 8:06 am
avatar Strength: Deload Week
Back Squat 5-5-5 (60/65/70%)
215-235-255

WOD: "Helen"
3 rounds for time of...
Run 400 meters
21 KB Swing (1.5/1 pd)
12 Pull-ups
8:53 Rx'd

Off quite a bit from PR but I've been slacking on running recently and it really showed on this WOD. BTW if/when Kameron and Kristen have children I'm convinced they will be born with an "S" on their chest and can bust out a sub 4 Fran by 6 months of age. Very impressive work by the Rosenau's this morning.
Randy Shrauner  - Rosenau children...   |March, 3 2010 - 8:39 am
avatar My guess is that on the way to the hospital for delivery, they will swing by the gym for "Just one more workout" and still make it look easy!
Tom Russell  - Dead; Helen   |March, 3 2010 - 7:48 am
avatar From Houston Downtown Y
Strength: Deadlift 3x5
195-205-225 (didn't check the post and thought we were on deads)

WOD: Helen
3RFT
Run 400m run
21 KB Swings
12 pull-ups
13:02 (50# db)
40 seconds slower than "compare to" but heavier db and a few globo-gym elements to run around. Missed the 0600 crew.
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