Oh Helen!

Friday, November 8, 2013

Hydrostatic Body Composition Test at Venice from 7AM-7PM!!


Posterior Chain Floss 
Trap smash

Warm Up:

2 rounds:
200 meter Run
10 PVC Dislocate with lunge
10 T-Push ups
10 Strict Pull Ups or Ring Rows


4 x 5 Bent Over Rows, heaviest possible
*60 sec rest

4 x 5 weighted Ring Dips, heaviest possible
*60 sec rest

Notes:  Prioritize maintaining your lumbar arch for the bent over rows.  Feel free to change the weight as you go.  If you cannot perform weighted ring dips, use a band as needed, but prioritize full ROM!



3 Rounds for time:

400 m run
21 KBS (53/35)
12 Pullups

-20 min cap-

Notes:  This is a classic workout!  If you have the ability to perform unassisted pullups and swing the prescribed KB weight safely, go for it and set a prescribed baseline.  Its ok if your time is a little slower for your first time, this is a great test and something you are guaranteed to perform again.

Cool Down:

Partner Leg Toss; 20 reps each direction
Overhead Band Distraction
Calf Stretch



Today we are performing a classic CrossFit workout called “Helen”.  This is a great combination of running, gymnastics, and kettlebells.  Its a straight burner that leaves you on the floor with that ultimate CrossFit high.  I love “Helen” because theres no cheating it.  You can improve your strength and fly through the kettlebells and pull ups, but that damn run will still make your time only average.  It really takes a lot of hard work and dedication to continue to improve on this workout.  In my opinion, “Helen” is a classic WOD that proves how much work you’ve put in over the years and months.

Don’t forget about the Hydrostatic Body Composition Test at Venice today.  Many of you have signed up for the “Fat Tank” so make sure you don’t miss your appointment!  I am excited for the people who signed up to find out their ration of body fat to lean muscle tissue.  After you receive your results from the test we will be able to really hunker down and dial in our nutrition, sleep patterns, conditioning, strength, and anything else you can think of so when this “Fat Tank” comes back again in six months from now (wishful thinking), we will be able to retest our ratio and really see, on a scientific level, how much we have improved.  

Have a great weekend!! 

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