"Helen" For time 3 rounds of: Run 400 M/Row 500M 21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs KB or 35 lbs dumbbells swings F 12 - Pull-ups
You know the drill...scale to your fitness level. Those that cannot do 50 or 35 lbs KB swings need to use less weight. If you are unable to complete an unassisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.
"Helen" For time 3 rounds of: Run 400 M/Row 500M 21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs KB or 35 lbs dumbbells swings F 12 - Pull-ups
You know the drill...scale to your fitness level. Those that cannot do 50 or 35 lbs KB swings need to use less weight. If you are unable to complete an unassisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.
"Helen" For time 3 rounds of: Run 400 M/Row 500M 21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs 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 unassisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.
"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.
"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.
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.
Day 31 of the push-up challenge...if you are just starting do 496 CTD push-ups to to buy in/catch up.
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
Workout HEAVY "Helen" For time 3 rounds of: 400 M Run 15 - 70 lbs (M) 53 lbs (F) KB Swings 10 - BWT+20 lbs Pull-ups
I know that's a lot of weight. SCALE this one if you are unable to complete regular "Helen", but make sure you use the same weights for all 3 rounds. Remember you are competing against yourself!
If you scale do the "normal" rep scheme of 21 swings and 12 pull-ups.
It has been 1 month since we last did Helen. So let's give it a whirl today.
Workout: "Helen"For time 3 rounds of: Run 400 M/Row 500M (if your "normal" 400M run is sub 2:00 and you are rowing today, sub a 400M row for the 400M run. If like me you are 2:00 +, sub a 5ooM row) 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
Workout "Helen" For time 3 rounds of: Run 400 M/500M row 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
Three rounds for time: Run 400 M/500M row 21 - 24 k KB swings (or 55 lbs dumbbell swing) 12 - Pull-ups
You know the drill...scale to your fitness level. Those that can not do 50+ lbs KB swings need to use less and if you can not do full pull-ups, jumping pull-ups are allowed.
Three rounds for time: Run 400 M/500M row 21 - 24 k KB swings (or 55 lbs dumbbell swing) 12 - Pull-ups
You know the drill...scale to your fitness level. Those that can not do 50+ lbs KB swings need to use less and if you can not do full pull-ups, jumping pull-ups are allowed.
Here's a YouTube Video of some of the CrossFit trainers @ CF HQ workin' Helen
As winter approaches, we will complete a named workout at least once in a 7 day cycle. I know that means they are more likely to repeat over the next 4 months, but I see that as an opportunity for us to improve our times and or the amount of weight we get to throw around.
Yesterday I forgot to mention it was Jerry's B-day. Happy B-Day Jerry.
Warm-up/Skills: PVC OHS x 10 x 5 "Legit" push-ups x10 x5
Workout: "Helen" 3 rounds for time: 400M run 21-53 lbs KB swings 12-Pull-ups
PLEASE SCALE this workout. My first attempt, 12 months ago, I used a 25 lbs dumbell and I walked the last 400M. Like all of the workout you see on this site (or any other) SCALE to your current level of fitness. If you have question or concerns, contact me.
Jerry on his 3rd round of swings...HE WORKED OUT ON HIS B-DAY!
Address: 7107 Girls School Ave. Indianapolis, IN. 46241 herb@titanfit.com or 317.426.XFIT (9348)
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TITANFIT is a CrossFit affiliate. We are located on the Westside of Indianapolis, IN (Indy).
TITANFIT is not your run of the mill, ordinary training environment. We design workouts, coach, train and cheer you on to achieve better overall fitness. We define fitness as the pursuit of function and we measure performance - not anatomy. Simply put if you are exercising for “boy band” abs, we are not the facility for you.
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I have competed in a number of sports–football, track and field, biking, and power lifting to name a few. Like many, while competing and training for sports, I had my fair share of pains and injuries. I attributed those mounting pains and injuries to age and bad luck.
I have also wasted a great deal of time and energy doing un-necessary things, like 60 minute lifecycle sessions, leg extensions, calf raises (yet I still have VERY small calfs), bench press 3x per week, pec deck and the like.
I did all those things thinking I was making myself more fit - silly me. All those leg extensions gave me knee pain. All of the bench pressing helps when I need to push a car out of the snow, but has little real life applications and gave me sore shoulders. All of the slow motion, wasted time on the lifecycle made me less fit, yet the lifecycle monitor told me I was burning hundreds of calories.
In 2005, I saw this quote, "Nature does not care if you have big hulking biceps." Shortly thereafter, I found CrossFit! What I’ve discovered, stumbled upon and want to share with you, is proper training is the key. Proper functional training has erased the pains that were caused by the combination of slow aerobics and bodybuilding training. Proper functional training is the ounce of prevention that is actually needed. Proper functional training has allowed me to become more fit in less than half the time I used to spend in those franchised "Fitness"-smoothie-making-spandex-ridden-"health"-clubs. Without CrossFit, I would still be in a fitness, lack of fitness, truth be told, rut.
Fitness is not available in pill form. You can not buy it from a late night infomercial or at a kiosk at the local mall. Fitness that lasts a life time and fitness that gives you a better quality of life, takes hard work! To get results come to try CrossFit at Indy’s most hands-on training environment.
Are You Fit?
CrossFit Is Designed To Optimize Competence In Ten Fitness Domains:
Quantifiable benefits -Build muscle, stronger and faster -Improvement in measurable health indicators (e.g. blood pressure, resting pulse and BMI) -Increase in range of motion of major joints
Reported benefits -Look better, move better, and feel better. -Quality of life improves through better sleep, increased energy, and weight control. -Daily activities that were difficult are now easy. These are especially true for those, like me, were limited by old injuries
CrossFit Program Advantages
Safe Short workouts Scaled to your level Extremely effective Endless variety Challenging
