Black/Blue/Grey WODs


Three rounds for time:

Run 400 meters or 500m Row or 100 Double Unders (200 Singles)
21 Kettlebell swings (53/35) (35/26) (26/18)
12 Pull-ups (with Bands) (Ring Rows)

January β€œCOOL” Board

***Make some goals for yourself for January

– Β Michelle – 170# Split Jerk
– Β Jaime – 200# Front Squat

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27 Responses to 1/2/13

  1. Annette says:

    Helen as rx’d: 10:43 (2:28 PR from September).

    I did Helen for the first time in my second week of Crossfit (July, 2011). I used the blue + purple bands for pullups and the 26# kettlebell and finished in 15:37.

    The first time I did it Rx was 5/22/12. It took me 19:02 and the pullups were one at a time.

    9/6/12 – 13:11. Struggled to finish the pullups.

    1/3/13 – 10:43. Wish I could have done all the pullups unbroken… but my forearms were on FIRE.

    Next time – on maybe a beautiful spring day – I hope to get in under 10!

    • Tiffany Kragnes says:

      Nice job Annette! You rocked it!

    • Lauren says:

      Awesome Annette! You’re such an amazing athlete! “Helen” was one of my 1st Wods too. Great way to start 2013!

    • Meghan McCoy says:

      Over 2 min PR while running in the artic tundra of death (aka -6 degree weather And the ice covered parking lot) what a stud! Awesome job Annette:)

    • Lindsay says:

      Awesome, Annette! Helen is one of my favorite CF workouts, and I think it’s one of the best benchmarks for showing your progress.

    • Jordanne says:

      Beautiful! I never even logged my first Karen, but I definitely did not rx it as I did today, so I’m taking my 13:32 time.

      I call shenanigans on that ice, too, I had to splay my toes like a chimp and take tiny steps. It definitely made my top 10 list of scariest crossfit moments.

    • Michelle says:

      Way to go Annette!!

  2. Todd says:

    Helen, as rx’d: 9:14 (19 seconds slower than pr). I thought I did better on kettlebells and pull-ups today, but definitely slower on the run.

  3. Lauren says:

    “Laredo” FINALLY Rx’d in 27:01. Last 2 runs about killed me. 400m on Wish we could be ringing it in together C-Vegas style w/ a vanilla beer & black bean hummus at the Blackhorse. a track seems a lot further than @ 515 :p Still liked this one though πŸ˜‰ Miss all of you!

  4. Meghan McCoy says:

    3 RFT
    500 m row
    21 kb swings 35#
    12 pull-ups

    I refuse to call it Helen because Helen is my favorite cf workout and rowing sucked!

  5. Leann says:

    I can’t stop laughing… what sort of secret life is auto correct telling us you have? Apparently it involves Vegas, beer and beans?!?!

    • Leann says:

      That was directed at Lauren… now my phone is being screwy… weird me right πŸ˜›

      • Leann says:

        Oh geez!!!

        • Jess says:

          I am literally laughing out loud.. when are we going to Vegas and having beer and black bean hummus? Sounds like a good time to me..

          • Lauren says:

            I am game πŸ˜‰ I think I was talking about the Blackhorse Pub in Clarksville, TN. They have great beer & food. And my friend has a huge box there not to mention Rich Froning just opened his there too. Maybe we should add Nashville to our list of road trips?!

      • Lauren says:

        Oh believe me I was LMAO too but sadly there’s no edit button for me. No secret life here babes trust me! I think my phone was possessed after the Potterthon πŸ™‚

    • Jess says:

      I’m down for a trip to Nashville too.. the weather has got to be warmer there than it is here!! Again, your presence is missed at 515 Lo!!

  6. John Jackovin says:

    8:51 as Rx’d. Slow going on the ice. Long strides + ice = broken bones.

  7. Brad says:

    Just finished my first workout at CrossFit 515. “Helen” was very challenging for me, but I really like the structure of Crossfit. I’ll definitely be coming back!

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