Scrantonicity

 In WOD

 10/18/11

Press 4-4-4-4

During the Competition at the UFC Fan Expo

 

Rest 30 seconds after each set and complete

 

Muscle-Ups 4-4-4-4

Scale by doing Chest to Bar Pull-Ups & Dips or Regular Pull-Ups & Dips

 

“Helen”

3 Rounds:

400m Run

21 Kettlebell Swings (55/35)

12 Pull-Ups

Recent Posts
Showing 30 comments
  • cassi
    Reply

    I looooooooove Helen!!!

  • JJ
    Reply

    looking forward to some redemption from last time and going sub 9

  • Jason
    Reply

    Im gonna get me some Helen. Love this one!

  • Neal
    Reply

    JJ – I’m working out at noon so I’ll give you a number to shoot for. I think you beat me last time but I was going C2B. I’m gonna do it RX this time

  • Neal
    Reply

    I don’t know why but I think Helen is a really good test of fitness. SO PUSH YOURSELVES TOMORROW!

  • Hardyf
    Reply

    Well after my recent fall out of dedication of poor diet and lack of attendance …I guess this WOD is as good as any to put my A__ back in the mode

  • D.J.
    Reply

    ill be joining the noon class tomorrow if i get out of clinicals early enough

  • JJ
    Reply

    sounds good neal. i will be back at 7pm if anyone wants to go against me

    also agreed. endurance,strength, and gymnastics. great combo. tests you all around

  • Nathan M.
    Reply

    this is a WOD that will expose a weakness as well as highlight strengths

  • Sheree Pierce
    Reply

    I added almost 2 minutes to my Helen…BUT I also added 5# to my kb and SUBTRACTED bands for the pull-ups!! (from green/purple to blue/purple) Not terribly upset about that! Especially since I’ve been off 5 days and eating like crap. I think my time was 17:54. That bi*** Helen also ripped my hand.

    PS, had LOTS of opportunity last weekend to advertise CF/paleo as everyone was asking what I am doing. Motivating!

    PSS, Neal, if anyone contacts you about being a guest at CFB, I HOPE you will be courteous (and smart) enough to respond. Mississpippi CrossFit did not respond to my email nor my facebook contact. UGH

  • Serennah
    Reply

    I’ll be there at 7 pm

  • Stutes
    Reply

    JJ…Not that I am any competition for you, but I am going to try to make it to the 7pm class! If I can get to Beaumont in time I will be there……

  • Neal
    Reply

    125×4 on the Press, very disappointing. But I got 4 muscle ups with a 15# vest and 2 with a 20# vest. I’ve never done one weighted so that was cool to try.

    7:56 RX on Helen. Felt really good today. Great time at the noon class, lots of people getting PR’s and pushing themselves. I love to see you guys getting better!

  • Hardyf
    Reply

    13:11 rx for Helen, 1:50 slower than February time that was rx too, just shows what a Consistent diet and a regular WOD schedule can do for.ya, guess you could say i am disapointed. Been struggling with pull ups for some reason

  • BeckyR
    Reply

    sooo…. made the husband come with me since my girls Cassi and Kara left me today 😉 and was terrified to come in and do Helen because of my last experience with her in July… BUT… I PR’d my time by 4:25!!! AND the husband rx’d his and finished in 12:??

    4x 55# on the press(I had to keep reminding myself not to push press lol)
    muscle ups… one day..
    13:33 on the WOD @ 30#, r/p band (getting better at running, or perfect weather??? either way, I’ll take it!)

  • Clint
    Reply

    Press – 120# x 4 (PR)
    Muscle Ups – 2 unbroken (PR)
    – 9 out of 18 attempts total
    Helen – 9:25 RX also a PR by 3 min.

    Glad I was able to get to the box today!

  • Jaywes23
    Reply

    Did some comp work with Jeremy. Great job to the 5 & 6 classes on Helen, saw some great times.

  • Stephanie
    Reply

    15:28 for Helen. I tried to rx it but had to go to purple band pull ups for the last three reps of round two and for round 3. Grrrrrrr. Ill get her next time.

  • Serennah
    Reply

    15:45… Shaved 56sec off my time and went up to a 30# kb…. Lungs are burning and I can feel the diet dr pepper I had today!! I confess!! Great WOD

  • cassi
    Reply

    Helen is a dirty slut! No pr, but I did beat SHANNON!!!!!!

  • Dena
    Reply

    78# press; muscle ups….whatever! RX Helen at 12:20. First time to ever do it.

  • fara
    Reply

    Just now having a minute to post:

    was pretty upset about my “helen” time…..14:15 with 35#…..however….I did have some snags….someone.took my box for pullups after the workout started and then the one I was trying to get was stuck… so that should shave a few seconds off my time…… my last Helen was in July and I was 14:11…..so maybe I did the same. Which still pisses me off. 63# on presses…no muscle UPS for me ringdips and pullups were the only choice!

  • Shannon D.
    Reply

    Wait til I make up my 2 months missed!! >:(

  • Miguel
    Reply

    Helen was a 12:40RX, it was my grip, or lack there of, that killed me on the pull ups the last round.

  • Jason
    Reply

    9:20 Rx. All I had left was 12 pullups at 8:30 and my grip failed….. a lot. 145# on the press.

  • JJ
    Reply

    8:37 rx. 23 second PR from July.

  • Clint
    Reply

    JJ – you got me again! The wind must have laid down during your runs. lol. Good job!

  • Mitchel M.
    Reply

    11:00 on Helen. 4:50 PR from July. Got 3 muscle ups in a row. That was also a PR. Only 95# on the press. All in all, im pretty happy. That’s 3the P’s in two days for me and I made the board for the 5K.

  • Mitchel M.
    Reply

    *3 PR’s *

  • Jeremy J
    Reply

    Helen 17.:03 rx
    145# press

Leave a Comment