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Latest Comments

Fri

July

16

"Helen" E-mail

Strength:

Power Clean 5-3-1 (85/90/95%) Rep max 3rd set

Newbies find heavy single for the day, not sacrificing good execution of the movement.

Rest 2-3 minutes between sets

WOD:

"Helen"

3 rounds for time of...

Run 400 meters

21 Kettlebell Swings (1.5/1 pood)

12 Pull-ups

Compare to Wednesday March 3, 2010

 

Post loads for power clean and time for benchmark workout to comments.

The CFOKC and 405 Strong crews representing at the Red Earth 5k in June
Comments
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shanna lakin  - oh helen   |July, 27 2010 - 3:37 pm
avatar 12:17 rx'd

first time on straight bar so while not pr i'm ok with it. glad we finally got to it tia
TIA JOHNSON  - Helen   |July, 27 2010 - 9:41 am
avatar Makeup on 7/27/10:

12:23 Rx'd

13:03 Rx'd (on 3/3/10)

Only a 1 1/2 weeks later to make it up, but it was sooooo worth the wait to do it in 75 deg AM weather and not 100 deg PM weather! Thanks Shanna...it is FINALLY behind us girl!!!
shanna lakin   |July, 27 2010 - 3:38 pm
avatar word. always a pleasure girl.
Nicole Johnson  - Helen   |July, 19 2010 - 11:21 am
avatar Power Clean 5-3-1, worked up to 103

Used green band for pull-ups and 1pd for Kettle bell swings.

13:40 time
B. J. Bender  - Helen   |July, 17 2010 - 8:47 pm
avatar Powerclean-225-245-275-315(pr)
Helen: 8:59 rxd
Crystal Miller  - Helen   |July, 17 2010 - 12:00 am
I was excited to PR on my power cleans! I did 103#- which was 20# more then my last pr!

My Helen time was 3 minutes slower then my previous pr- I did 12:09 rx'd.

It was so HOT!
Jeremy Thompson  - Helen   |July, 16 2010 - 10:16 pm
avatar Power Clean: 5-3-1
185-195-205

WOD: 9:20 Rx'd
Drew Hymer   |July, 16 2010 - 8:18 pm
avatar Power Clean 5-3-1 (85%-90%-95%):
205-220-230x3

Helen:
3 rounds for time of...
Run 400 meters
21 Kettlebell Swings (1.5 pood)
12 Pull-ups

7:26 rxd (pr)
Dirk Shaw  - Power Clean, Helen   |July, 16 2010 - 7:46 pm
avatar 95x10, 115x6
WOD 11:23 (read board wrong and only did 8 pull-ups per round)(last time 11:45 rx)
it was way too hot today for an old man.
Karen Brown  - Helen   |July, 16 2010 - 7:34 pm
avatar Strength: Power Clean 5-3-1 (85/90/95%)
63-83-88

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

13:45
Jared Muse  - Hot as HELL HELLen   |July, 16 2010 - 7:25 pm
avatar power clean
165,185,225

wod rx'd
10:00

last time 9:07
I blame it on the heat and Kilman.
Brad Kilman   |July, 16 2010 - 7:48 pm
avatar i blame it on your face.

your face mixed with a little bit of your face.
Jason Greenwood  - Helen   |July, 16 2010 - 6:54 pm
avatar Strength:
Power Clean 5-3-1 (85/90/95%) Rep max 3rd set
95, 115, 145 x 2

WOD:
"Helen"
12:40 Rx'd
Jarred Smith  - HOT Helen   |July, 16 2010 - 6:38 pm
avatar Power Clean 5-3-1 (85%-90%-95%):
165-185-225

Helen:
3 rounds for time of...
Run 400 meters
21 Kettlebell Swings (1.5 pd Overhead)
12 Pull-ups

9:58 rx'd
Charles Te   |July, 16 2010 - 6:08 pm
avatar Power Clean 5-3-1 (85%-90%-95%):
115-145-155

Helen:
3 rounds for time of...
Run 400 meters
21 Kettlebell Swings (1.5 pood)
12 Pull-ups

8:58 rxd (pr)
Brad Kilman  - Row 5k   |July, 16 2010 - 5:06 pm
avatar Went to the friendly neighborhood YMCA with my wife.

Row 5k - 20:11 (PR by 28 secs) really wanted sub 20, but i guess not bad enough.

I felt tired when I was done. Tired and angry. Tired, angry and little confused.

great jobs on helen good crossfit peeps!
Jennifer Penland  - Helen   |July, 16 2010 - 5:06 pm
avatar Power Cleans: 5-3-1: 53-63-73

Helen: 14:14 (1 pood; ring rows)
Lindy Lou  - No sleep, No Helen   |July, 16 2010 - 3:03 pm
avatar Due to staying up to get things together for next week's boards, I will not be there today, might be there Monday, and not there Tuesday because my boards are that morning. I know I'm going to pay for missing so much next week.

Everyone's doing such an awesome job today. Congrats to everyone on their times!
Adam Borders  - Helen   |July, 16 2010 - 1:41 pm
avatar Power Clean: 125-135-145(5)

WOD: 10:28 1 pood

Compared to last time: 11:13 1 pood and Blue band pullups
Kameron Rosenau  - HOT HOT HOT Helen   |July, 16 2010 - 12:54 pm
avatar Power Cleans: 5-3-1: 205-225-245(2)

Helen Rx'd: 8:07 (7:31 is my PR)
It was a furnace outside and inside the gym today. Just glad I didn't pass out. 0600 would have been a better time to do this.
Tom Russell  - 0600   |July, 16 2010 - 12:59 pm
avatar It was a good morning at the 0600. Drew could probably use a little push during his solo 0530. I won't post his time for him, but wow.
Tyler Azevedo  - Power Clean; Helen;   |July, 16 2010 - 9:01 am
avatar Power Clean 5-3-1 (85%-90%-95%):
115-125-135(x5)

Helen:
3 rounds for time of...
Run 400 meters
21 Kettlebell Swings (1.5 pood)
12 Pull-ups (mod to ring rows because of hand)

14:57

Previously 14:07 with green band pull ups and much much less than 1.5 pood on KB swings
Kent Buchanan  - Helen and Hypoxia   |July, 16 2010 - 8:52 am
Strength: Power Clean 5-3-1
145-155-165(2)

WOD: "Helen"
14:02 rx'd (first time rx'd)
Hypoxia must have set in because I did 15 pullups in rounds 2 and 3 instead of 12 pullups. Thanks Tyler for putting that 15 in my head!!!
Tom Russell  - Power Clean; "Helen"   |July, 16 2010 - 8:45 am
avatar Strength: Power Clean 5-3-1
135-145-155(1)-160(1)

WOD: "Helen"
11:40 rx'd (first time rx'd)

Compare to
3-3-10: 13:05 (50# db)
10-28-09: 12:22 (1 pd)
I'm pretty happy with this improvement.
Kameron Rosenau  - HOSS!   |July, 16 2010 - 12:55 pm
avatar Freaking awesome Tom! That's a great time especially for your first time going Rx'd! Good work!
Amanda Filbeck  - Power Clean; Helen   |July, 16 2010 - 7:58 am
avatar Strength: Power Clean 5-3-1 (85/90/95%)
88, 93, 98(x2)

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

15:10 Rx'd

Compare with:
7/16/09 - 14:?? 1 pd / jumping PUs
9/28/09 - 17:34 1 pd / blue band PUs
3/3/10 - 14:07 3/4 pd / kipping PUs
Celeste P   |July, 16 2010 - 5:07 pm
avatar Way to go Rx'd!
Randy Shrauner  - Helen   |July, 16 2010 - 7:29 am
avatar Power Clean 5-3-1: 155-165-175

13:56 on the WOD (PR)

(Compare to 14:14 on 3-3-10)
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