WOD today – we’re closed Labor Day!
Hey Friends! There’s a long weekend coming up. We’ll be closed Monday for Labor Day, but all other weekend gym activities are on as usual!
For today, we’ll have some single leg work followed by the classic WOD “Helen”. The RDLs are sure to light up your glutes if done right. Take your time and look for the right engagement first, and load second.
We’ve done several versions of Helen recently, but today we get the original. No sense waiting for anything on this one – just go go go!
STR:
Single Leg RDL
x3/leg
WOD:
“Helen”
3 rounds
400m run
21 KBS (1.5/1)
12 pull ups
Str: 30#
WoD: 12:05. 1.5 pd for the KBS. 14 regular pullups in total, the rest were jumping.
I also did exactly 14 regular pull-ups and the rest jumping! Because DAMN that gets grippy. 13:29, 1 pd swings.
STR: 65#
STR: 95#
WOD: 13:01 Rx
Str: 95#
Wod: 10:33; ring rows and 1.25 pd
STR: 95#
WOD: 12:07 Rx.
JT you might be onto something with this Crossfit thing.
In Nov 2014, I did Rowing Helen in 12:51. Just the time improvement alone is cool but, back then I did it with:
12kg KB (.75pd)
Red and Blue banded pull ups
Really cool to be able to see my progress over time.