Friday, 16 January 2009

"Helen" - WoD - 16/1/09

Ballistic warmup


"Helen"

400m run
21 x K.B swings 24kg
12 x pullups

x 3

For time

7 comments:

crossfit fife said...

that was a belter the night, came in at 8min 41 sub 8 in sight for April - Well done to the class tonight had 15 people at 6pm all doing Helen, really good times kips coming on, welcome to a new face Cammeron - chuffed to bits with the performance!

CFF1 said...

Had the Friday morning weigh in this morning - 182.6lbs. I have lost 5.4lbs but most of that will be water. No change in bodyfat reading. Will get a more accurate reading next week now the water has gone.

Did Helen tonight in 8 min 31 secs. What a horrible feeling you get after that one. Thought my arms and forearms were going to explode but really only noticed that after the sick feeling passed!!

That was areally good effort from everybody tonight both myself and Si were really impressed.

Harris said...

10m 16secs, pretty pleased with that, a lot of work to do though. The High kettle bell swings really burnt the arms before going onto the pull ups. Reckon kettle bell swings should ALL be high from now on!! What do we all think?

Time gained on the runs was lost on the pull ups, work to be done there I think!!

Littleredhead said...

Great time guys! Davie, Buster and I did it and got it on vid. My time was 8.29.

Got a course in Falkirk soon, will be down for workout! See ya all soon. X

crossfit fife said...

cracking time red, when you down?

Can you ask malky if hes got any contacts for a BWLA course?

crossfit fife said...

cracking time red, when you down?

Can you ask malky if hes got any contacts for a BWLA course?

KAT STRATFORD said...

Tough one but managed my second rx'd of the week with Helen

16kg kettlebell
Full pull ups

Time was just under 16 mins but delighted to finish!