Workout
"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 24k KB or 55 lbs dumbbell swings M/ 16k KB or 35 lbs dumbbells swings F
12 - Pull-ups
You know the drill...scale to your fitness level. Those that can not do 50 or 35 lbs+ lbs KB swings need to use less weight. If you are unable to complete an un-assisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.
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12 comments:
I can't believe they put that video on the main site. His swings suffered from both "droopy KB" AND not completely overhead.
His time of 6:31 means nothing.
KF
i thought CF req was KB over eye level? completely overhead was extra ground.
I am just happy they are putting videos that aren't clips from the journal -
Referring to the September 04 Journal (CFJ Issue 25):
"At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated?"
And further...
"Using this information we can show that the Russian kettlebell swing would have to be performed with loads nearly twice that of the American swing to exact similar power and intensity demands. This may not be possible."
So the CrossFit standard is overhead. In addition, the "droopy KB syndrome" should be avoided as well.
KF
sorry KF,
you are correct - but take it easy, not everyone can be as perfect as you.
oh... i did not read the comments untill now - there are a lot of people that feel the same way as KTF - but showing people do it wrong, will help everyone do it right! right?
you know me I always do KBS overhead.
I'm not trying to come down on anyone. And I agree, seeing people do it "wrong" will help others to correct their flaws.
My point of contention is that someone proclaims a fast time (6:31) in which several of his reps were not up to the standards of CrossFit. It would have been different if, say, 5 of his 63 swings did not achieve the standard overhead position. But in this case, it's more like 55 reps did not achieve the standard. I think increasing the ROM to the standard would lengthen his time substantially.
It's kind of like touting a 500# deadlift that you only pulled inches off of the floor rather than to waist level.
KF
well think about it. If he stops at eye level he is getting about a 33% cut in swing time. That translates to a nice chunk of time. Just my 2 cents.
BBH
Right knee felling GREAT so i thought i woud RUN Helen for the first time ever
15:52 w/ 2-Pood
broke rounds 2 and 3 of pull-ups
090602 - 15:52 Ran (2 pood)
all other attemps were ROWING!
090403 - 12:24 (2 Pood)BROKE 13:00!
090128 - 13:19 (2 Pood)
081104 - 13:59
081020 - 14:03
080607 - 13:46
070908 - 13:56
2006 - 17:00
2006 - 19:37
Let's see how the knee feels in 24-48 hours
as rx'd
time - 11:23
As rx'ed.
Time = 12:32
KF
Several really good efforts on Helen tonight. The kids did a nice job on this one too.
I tried one of the CrossFit Games qualification workouts:
Power Clean #155
Pull-ups (Chest to Bar)
KS 1.5 Pd (used 55#DB)
Reps 10-9-8-7-6-5-4-3-2-1
Time: 26:15
Did the pull-ups and swings unbroken. The heavy (for me) cleans just killed me. Had to do them in small sets a few at time and they took forever. Certainly wouldn't have qualified with that time but just satisfied I completed it as Rx: I think Herb could really do well on this workout.
RR
CHS-
Did Helen 06/07/09 after taking a week off. Embarrassed to even post it...
16:20
"Ran" the 400's
Used 35#KB
Did 24 Kick pull-ups ea/rnd as Rx'd
Ripped hand on rnd 2- love the kb/pull-up combo!
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