“Helen on Water“
3 rounds for time:
500 m Row
21 Bell Swings
12 Pull-ups
Post time to comments.
Coaches notes: Bell Swings are 55/35lb kettlebell or dumbbell, Intermediate 35/25lb, Beginner 25/15lb; 18 Band assisted Pull-ups, 24 Jumping Pull-ups. Compare to 071220.
Picture: Tilly presses 53lbs overhead, one pound for every year of life! (I have her permission to tell you this). Tilly participates in weight training to strengthen her bones and help prevent osteoporosis. It’s never too early to start thinking about prevention!
CrossFit Level I certification coming to Calgary, March 21-22, 2009. This cert is for any CrossFit Trainer or Athlete who wishes to improve their CrossFit skills. Click HERE for more information.
Weekend Workouts: Saturday 9am “Mary”, 10/10:30/11am Partner workout. *Since 10 and 11 are both FULL, we have added a 10:30 time. It is a 20 minute workout this Saturday, so it will work. Go ahead and sign up! Did you know that if the class is full online, you can still sign up and go on a waiting list? If someone cancels, the first name on the waiting list automatically moves into that spot. Sunday 1/2pm is Jeff’s pick.
first! And Leya is signed up and confirmed for the March 21 Level 1. I’ll be the water boy.
How exciting! Both Leya/Leahs are going!
It is true what they say about men with big feet… they have big shoes.
As a courtesy, during a timed challenge, could rowers open up the foot straps all the way to allow for a quick transition? Thanks!
In real life we don’t get ideal perfetct situations….this is what we are training for is the adversity of life and being able to take on everything that comes in our path….even tight foot straps.
A few of my times have included potty breaks for my children, or waiting for their to be free space on the pullup bar, boxes etc…just gotta go with the flow.
However, I will be more cognitive of the foot straps in the future….I might just tighten them right up instead, LMAO…just kidding!!
Hey boys and girls. See my last post on yesterday’s blog for an important lesson for all Crossfitters on the importance of PAYING ATTENTION.
*SHAMELESS PLUG ALERT*
Seeing as you’re not doing anything right now, take a second and visit tymcm.blogspot.com because I’m in desparate need of readership. In the interest of full disclosure, there isn’t any CrossFit content on the blog yet, other than the links to this blog, and a couple of the other CrossFitters. I’m still waiting to write my first blog post about Crossfit. It may be my goals, or just a general post about why CrossFit is awesome and about how it has made me fitter, stronger, happier, more confident, and even marginally sexier (according to the missus).
But wait, there’s more!!!
Anyone who posts a comment on tymcm.blogspot.com is entitled to a free workout starting in April at Crossfit Creekside, the completely unauthorized and woefully underequipped rogue affiliate that doubles as my garage. Comments must have some semblance of a connection to the blog post in question in order to qualify for the free workout in question. “First” doesn’t count. Sorry, TallTerry.
April 1st we are going to run to CrossFit Creekside, do whatever tasks Tyler appoints, and run back to CFR.
As another courtesy, how about not posting anonymously?
If it weren’t for allowing Harlan and myself to post at work, I’d get rid of the anonymous option. It takes little extra effort to add my name at the end.
Aaron
Aaron do you work 24 hour shifts there?
No, 2×10 hour days, 2×14 hour nights, 2 days off, repeat work shifts, then 6 days off.
What shifts do you work?
Aaron
we work 4 and 4…
2 twelve hour days, 2 12 hour nights 4 off…lather, rinse, repeat.
Tyler I just hooked a brother up at CFR.
FZ
Robin that would be a good April 1st ha ha ha, although April 4th is a saturday
Helen on H2O as Rxd 13:47, HSD ***@275
I am really really looking forward to saturday WODs again, if the basement ever gets finished.
Harlan
And I appreciate the anonymous entry option alot.
And if anyone has time my lifepartner Tylers blog is quite amusing.
did 400m running instead — I guess that’s just ‘Helen’? Cuz the rower console at the MJYMCA isn’t working….
Anyways, using running and the rest as Rx’d (and having to go up + down stairs to get to said treadmill) total time 20:35min
I like these ones that get the lungs going!
Hey Sharleen,
oh the memories!
Your having to run up and down the stairs for Helen sounds vaguely familiar! I think we did something like that way back when….in the basement
I’m in on the April 1st Creekside idea as long as the task Tyler appoints after running there is sit and have a beer.
Well, I was gonna suggest the WOD was “Clean out Tyler’s Garage, for time” but drinking beer sounds more fun.
See, that’s just how we roll at CrossFit Creekside.
So imagine having the perfect example today for just “going with the flow”. Life just throws things at you and you just have to deal:
Robin, myself and Crystal decided to have a “Grace” face-off: 30 reps of 95lbs of clean and jerk.
1st we had a false start (timer issues, and no I wasn’t in charge of it). (we had already all done at least 5reps)
2nd Crystal had a mishap with the 12th rep and actually fell backwards onto the rowers. The first few seconds were scary and we stopped and made sure she was ok (and she of course was because she is a rock solid chick! hooya).
Robin and I then continued to finish, with awesome times I might add. We didn’t keep going for fear of our time not being accurate or the best, we stopped, we handled the situation and then carried on.
Crystal does have minor injuries, which was her ear that, wait for it….wait for it…..got scraped on the damn rower foot straps…damn those stinkin straps hey, LMAO!
GRACE as rx’d 4:06 (1st time doing this)!
Thanks to all the morning gals who stayed to watch and cheer!
Grace as Rx’d 5:00 even!! First time doing this Rx’d, some interference (see Ange’s above post), under 5 minutes next time for sure!! Glad you’re okay, Crystal!
Congrats to all the ladies at the morning workout today – you all did great! And thanks so much for staying and cheering at the Grace Off!
Was totally in the zone when we false started this one as didn't hear Pam yelling at us to stop. When we actually did get going, I heard Berni say 1 minute and thought "holy s*^&! I just finished 10 reps" Perhaps I was getting too cocky because 2 more reps and I was on my a$$ between the rowers with my ear stuck in a foot strap and a 95# barbell on my lap!
Witnessing that fall of Crystal’s was scary – the ladies are so sweet to have dropped everything and checked her condition before continuing. I was inspired. Ang, you’re funny – I’ll never put those straps on again without laughing to myself!
Robin has a very consistent and impressive form. Sorry I said “one minute” Crystal…You’d never say it to me, but maybe that did throw off your concentration. New Goal…better comments during cheering. Have a good weekend! Back to laundry..ha ha.
Berni
p.s. Kelly, we missed you this morning! We want to have another Grace-off soon, the 4 of us.
As rx’d in 16 even. Great job today with your times for the Grace off ladies!
K, Cory Z just came in at noon, did Wednesday’s wod and got 2 new gym records! Push Press 201 lbs (sorry John!) and 500 m row 127.7 (his previous best was 138). Way to go Cory!!
Nice job Cory! I knew I should’ve went for 210!
Leave it to Zetner to keep raising the bar. Good job man I knew you would be a Crossfit rockstar when you started.
I did Helen on water 15:01. Not bad butI will admit I never pushed myself today. I think I’m in holiday mode already. Cuba next week … woot!
Ya I was pretty woozy after the row. Robin should get some of the credit for pushing me, I really did not want to do it.
Good thing for the 0.5 weights, would have not been able to do 205…
Well Cory, we’re gonna have to have a push press off now…
I think Harlan would want to be invited to that!
Did 100 burpees in the “health centre” at the hotel in Calgary. Everyone on the treadmills kept shooting me looks like I was insane.
After I sat in the steam room. If you guys can somehow work a steam room into a regular WOD I would really appreciate it.
It’s great to see so many of you going to the various certs. If you are thinking about it, but hesitant b/c you can’t do PLU’s or you’re not fast enough or strong enough, the level 1 cert is for EVERYBODY that wants to learn more about CF and work on improving their skills. The workouts are infinitely scalable and you won’t be the only person there that needs to modify something.
This one made me weak in the knees…
…oh who am I kidding? I was weak in the knees because Heather, Angdesj and Robin were there tonight!
RHM, you are such a charmer!
…awww RHM, you’re such a sweet-talker!
As Rx’d 11:11
Great time, Franz! And fastest time of the day.
Crystal is right, anyone can go to the level I cert. It’s such a great way to learn so much about CrossFit from the HQ staff. When I went, I was only 4 months into CrossFit and just starting to get pull-ups.
As Rx’d.
14:48
Rowing sucked.
- B
not as rx’d as I don’t have a rower.
“Helen shipwrecked??” Oh wait that was Nikki apres Helen…
SDHP 45lb
kbs 35lb
18 plu
3 rounds…
17:12