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Monday
Jun022008

"Helen"

3 Rounds For Time of:
Run 400m
21 Kettlebell Swings  1.5 Pood
12 Pull-Ups

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Remember that we are combining the Beginner and Group classes today and meeting at HARMONY PARK in Prospect Park at 6:45pm

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A couple more shots from the challenge:

JFisher
Jeremy Rows 1K

DOsorio
David is not enjoying these SDHPs

CHECK OUT THESE BADASS SHIRTS JOHN C. MADE FOR US!!!

Reader Comments (25)

STUDS!!!!!!!!!!

June 2, 2008 | Unregistered Commenterstephanie
HOT!

What is a pood?
June 2, 2008 | Unregistered CommenterBethany
"Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70"

Via CrossFit.com FAQ.

I like that goofy ass face i'm making. After feeling like my head was going to pop from heat this weekend, i decided to cut all my hair off.

Jeremy- We were wrong, helen is 1.5 Pood. If you want to drop by the lyceum and pick up a 32 you're more than welcome to.
June 2, 2008 | Unregistered CommenterDavid Osorio
Yes, quite the vanity shots ;)

A pood is more than we will use Bethany! I think it's 24kg? Someone else chime in...
June 2, 2008 | Unregistered CommenterMargie
Ah, so do women use 12kg or 16kg (which is a pood, correct?)
June 2, 2008 | Unregistered CommenterMargie
1 pood = 16kg = 35 lbs (roughly)

so 1 1/2 pood = 24kg or 53lbs
June 2, 2008 | Unregistered Commenterjeremy
hey guys! i'll be out again this monday... havn't worked out to much in the last week due to moving, illness and general work meyham but you should see me on wednesday and then i'll be out of town for the weekend but back in the game strong after that! have fun with helen! I'm gonna try to squeeze a work out in at the gym later tonight..
June 2, 2008 | Unregistered CommenterZak
According to Allison according to Tony Budding "There are no female weights!"

I'm going to say that 1 pood would be a nice place to start, Margie.

Also-Breakfast:1/4 Beef, 1/2 Pint White asparagus and mushrooms cooked in olive oil,Single Espresso, Green Drink, Fish Oil

Work:3 Rounds of:60kg (~135lb) Power Clean 10 Reps10 Kipping Pull-Ups5 Handstand Push-upsImmediately followed by:3 Rounds of:60kg (~135lb) Squat Clean 5 Reps5 L-Pull-ups10 Handstand Push-ups

24 minutes and change

Then just because the bar was there and i did FSQ 60kx5x3





June 2, 2008 | Unregistered CommenterDavid South Brooklyn
i LOVE the shirt design! nice work john!!

are we going to place one bulk order or should we each just order size/color that we want on our own?

lunch:grilled chickengreen beans & peppersalmond butter on a spoonfish oil
June 2, 2008 | Unregistered Commenterstephanie
HA! i did not know it would get around so quick. i was just playing around with designs. you can totally order one at a time but i guess bulk orders are good also. maybe we should take some sort of headcount or something. glad you like it steph!
June 2, 2008 | Unregistered Commenterjohn c
John A.

(i can see your post via my gmail account but it hasn't shown up on the blog yet, not sure why)

The Dynamax balls are used to ensure that everyone breaks parallel with their squat so that the work output on METCONS can be quantified. Usage of Dynamax balls for squatting is Only appropriate for high rep metcons where it's common to start seeing people get sloppy with their Range of motion and technique. It may also be appropriate when teaching people how to squat so they send their asses backwards towards that ball.

Dynamax balls should NOT be used when squatting for weight as they will limit the potential ROM for more flexible athletes and cause a potential safety issue when bailing or losing balance. It's also very important for every athlete to get a visceral sense of depth when squatting, a few misguided CrossFitters use them for heavy squatting, IMO that can be VERY problematic as it can easily become a crutch.

Don't worry John, we encourage ASS TO ANKLES on heavy FSQ, BSQ and OHS. the only limiting factor for Range of motion is flexibility. You're only as strong as the positions you train.We'll even let you ride that bar nice and high on your traps ;)
June 2, 2008 | Unregistered CommenterDavid Osorio
I agree - the shirt is fabulous John.

Also, I stand corrected... 1 pood it is!

bfastprobiotic2 boiled eggs, 1 boiled egg whitelick of... almond butter! couple bites of granola sample at the coffee shop. decaf...

lunch (i'll go there too) - 4 oz broiled salmon, 1 oz avocado, salad of mizuna, some yellow wax beans, a few grapes, roasted red pepper. miscellaneous bites of veggies and manna wild mint raw bar (yum).

Zak - we miss you! hope you're feeling better.

June 2, 2008 | Unregistered CommenterMargie
hey! to be fair i have no idea who took that picture of the kettlebells, so whoever that was you totally share credit in the shirt/ flyer design, without it i had nothing... thank you!!

i'm out tonight due to the end of a god awful head cold. david ill go to the lyceum after work and get these flyers up.

kick butt tonight everyone, you guys rock!
June 2, 2008 | Unregistered Commenterjohn c
David and Jeremy ARE studs. It was amazing to watch the both of them in action at yesterday's ECCFC hopper. They just kept hammering away, rep after rep; pain after glorious pain. Balls out! Truly inspiring. I know I don't have to tell ya but everyone at CrossFit South Brooklyn would have been proud. Next year's challenge couldn't come soon enough, right guys? ;) Really great meeting the both of you.
June 2, 2008 | Unregistered Commentersandy
LOVE the shirts! & our CFSBK studs too! Good job at the games guys...see you all this weekend.

June 2, 2008 | Unregistered CommenterMichele
The shirt rocks! I'm down for a bulk order to save some cash if other people are!

Did Fran today just for fun. 9:26 with 80# thrusters. Definitely a PR, but I don't know by how much (the first time was at least 12 minutes but I wasn't keeping good records then).
June 2, 2008 | Unregistered CommenterMax
That's awesome Max!! congrats!

Helen1 pood, jumping pullups12:09

Felt like crap today. I suspect it's because I ate a lot (relatively) of grains and dairy this weekend. I really really feel the difference... much more sluggish... retaining water. It's kind of amazing.

Still fun to be outside in the park nonetheless.

Great work Steve - come back soon!
June 2, 2008 | Unregistered CommenterMargie
helen12kg kbjumping negatives12:33

good work everyone - margie, you still rocked even if you didn't feel so great.

and thanks for the union market advice :)
June 2, 2008 | Unregistered Commenterstephanie
SO sad and frustrated I couldn't make it out to the park for Helen. :'(

Came home and selected an equipment-free workout from this helpful thread: http://www.board.crossfit.com/showthread.php?t=21576

Ran 800m"Invisible Fran": 21-15-9 air squats and (modified) push ups10 jumping negative pull-ups20 walking lungesRan (mostly) 800m home

June 2, 2008 | Unregistered CommenterBethany
9:18 as Rx'd

Allen is a fast runner.
June 2, 2008 | Unregistered CommenterJeremy
10:30 as RX'd. I am still coughing like you Jeremy...
June 2, 2008 | Unregistered CommenterJohn B.
Yeah well it's because of all the dairy we consume, at least that's what our resident nutrition nerd says. I don't care, even if it's true, milk is worth the occasional cough.
June 2, 2008 | Unregistered CommenterJeremy
Hahaha thanks Jeremy --- everything was going fine for me until I picked up that kettle bell!

11:34 as Rx'd

My one-kip-and-then-hang-there pullup technique didn't seem so hot tho :-/ --- anyone had any eureka moments they'd care to share? Just can't seem to string the things together...

Was a fun evening, look forward to the next park workout!
June 2, 2008 | Unregistered CommenterAllan E
just as expected, a nice little bruise on my right arm from the kb snatches. damn!
June 3, 2008 | Unregistered Commenterstephanie
Allan,

The biggest thing for me in terms of getting multiple kips strung together was to realize that I had to get back into that "bow" position rather than just drop.

This meant that I had to push away from the bar and use my shoulders and back to push my chest forward as I came down. Then I could kip back up again. To get the feel for this I tried getting up to the top position and hold it, then dropping back and under into the "bow" position. After practicing this for a bit I started to get the feel!
June 3, 2008 | Unregistered CommenterMax

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