Three rounds for time:
Run 400 meters
21 Kettlebell swings (55/35)
12 Pull-ups
Post time to comments.
(DU Challenge - Day +9)
Coach's Notes. (standard times of 0545, 0630, and 0800)
Whoa, has it really been this long since we visited Helen? Compare to 12.22.11, maybe?
Another great benchmark opportunity. One of the earlier girls, Helen doesn't look too taxing on paper. It's only 3 rounds...only 400m...21 KBS at 1.5 pood seems reasonable...only 12 pull-ups? No sweat! Just remember the old CF Endurance shirt that says: "You don’t understand cardio until you’ve done Helen."
Give it all you've got, and try to go unbroken on your KBS and PU. Warm up well, maybe a light jog and some strides followed by mobilization of your hips and shoulders. Scale options include reducing the KB weight or performing Russian swings (to parallel) if needed. Shoot for Rx on your pull-ups, or use the lightest band you're comfortable with. Post-WOD, dedicate some additional time to refining your pull-up technique, kipping or butterfly. Some helpful vids below.
Give it all you've got, and try to go unbroken on your KBS and PU. Warm up well, maybe a light jog and some strides followed by mobilization of your hips and shoulders. Scale options include reducing the KB weight or performing Russian swings (to parallel) if needed. Shoot for Rx on your pull-ups, or use the lightest band you're comfortable with. Post-WOD, dedicate some additional time to refining your pull-up technique, kipping or butterfly. Some helpful vids below.
Training Videos.
- "WOD 130102 Demo: Helen" - HQ vid from CrossFit Addiction, good explanation of movement standards about a minute in.
- "Kipping Pull-Up Instructional" - HQ vid with Cherie Chan of CF Verve. Thorough demo for beginners looking to develop their kip. Great for trainers also...
- "Learning The Butterfly Pull Up" - good tutorial from Jason Kalipha (heads up -- spicy language if watching with kids or at work). Like the progressions he uses to build up to the full movement.