First woman in the gym to get a muscle up!! - pic courtesy of Sean Smith
Watch the video
“Helen”
3 rounds for time:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pull ups
Run starts on the green turf, around the telephone pole, then out to the large orange cone and back. Total distance is 1312′, 656′ out & 656′ back. If weather is an issue substitute running with rowing.
Of Interest:
Has EVERYONE seen the documentary Food Inc.? If not, it is a definate to add to your Netflix Queue. You will be astonished to see where your food is coming from and how it is handled and see that EVERYTHING we use is made from Corn.
Are you being conscience of what is, “at your fingertips”, and how NOT to spread it?
http://www.itsasnap.org/snap/statistics.asp
Is someone manning the handwashing station inside of the towels only room? This is of utmost importance! Velvet hands?
If anyone has a souce for an industrial sized hand sanitizer for the box, let me know. I have been meaning to get this done. Good thing none of our members have any bad germs.
Helen: 8:08 (PR). Tough to compare times to the old gym, but it did feel pretty consistent. I was shooting for sub 8 and couldn’t get there. Last time was a hung over 8:23 and definitely pushed harder today. Need to figure out how to tighten up my kip. It will be interesting to see how most times compare to the old box course. I would bet they are faster just for ease of getting to the bars and in/out.
Finisher – 5 rounds of Mcghee with Dbar: 5 DL 275#, 9 box jumps 24″, 13 pushups – then some 4 plate sled pulls with Kim.
Dan, LMAO! Its self directed…
My first Helen RX- 17:25
Second and third round, KB done as russian style.
Adam,
It is probable that some of our member have these “bad” germs. Some of the studies that have recently been conducted, reveal a staggering amount of people carrying around MRSA (one of the super bugs). One can draw their own conclusions, but in “healthy” individuals it would appear that the sequelae of these pathogens are well handled.
There is no substitute for good hygiene, and it is imperative that we are conscience of our habitats when using communal spaces. With that being said, I believe we could all learn from Chuck D and Flava Flave.
“Don’t believe the hype.”
Alex,
Glad to see you quoting Chuck and Master Flav as they are often overlooked and have consistently proven to be ahead of their time -evidenced by the number of people still walking around with oversized clocks around their necks (I hear they are making a crossfit stopwatch version for coaches). Great to see the refernce here on the 305 blog where they firmly belong along with the likes of Confucious, Plato, Thomas Jefferson and Dr. King. Love it.
“Elivs was a hero to most but he never meant shit to me.”
Helen’s a bitch but i love her anyway. 13:32. KB swings (could only do first set unbroken) and horrible kips are my downfall.
Congrats to K2 on her muscle up! U Rock!
Helen not so fond of….hands still not 100% so my kips SUCKED. Did them 2-3 at a time and slowed me down alot. Run was great and I RX’d the weight on the KB but did it russian.
21:19 (i think)
Nice going Karina !!
Tough day for a indoor/outdoor WOD. The rain made it tough on the runs and it didn’t help grabbing the KB with wet hands.
Helen: 9:04. No drops on the KB’s. Dropped once on rd. 3 of the pullups.
Missed my PR by 15sec. Next time.
We had a great time at the Grand Opening Sat. It was great to see all of the first time MU’s. I have some pics of Terry and Karina.
“Fat Helen”
21-15-9 (meant to do 21/12 but farted!)
9:45
400/2pood/C2B
Rollouts 10×3
False grip pullups 5×3
RD’s 8×3
Public Enemy still tours…even if they should’ve hung it up a while back…newer albums not so hot, and lets not talk about Chuck D and Flava Flav’s solo projects, Terminator X’s compilation albums or Prof. Grif’s gaffes. All that aside, one of the most forward thinking groups in music. Hip hop today is a watered down piss cup in comparision. Don’t forget to credit the guys that really made it waht it was-The Bomb Squad with their thundering wall of sound production. When they welcomed you to the terrordome, the soundtrack made you feel you were there.
Check the pen skills…
I got so much trouble on my mind
I refuse to lose
Here’s your ticket
Hear the drummer get wicked
The crew to you to push the back to Black
Attack so I sat and japped
Then slapped the Mac(Intosh)
Now I’m ready to mike it
(You know I like it) huh
Hear my favoritism roll “Oh”
Never be a brother like to go solo
Lazer, anastasia, maze ya
Ways to blaze your brain and train ya
The way I’m livin’, forgiven’
What I’m givin’ up
X on the flex hit me now
I don’t know about later
As for now I know how to avoid the paranoid
Man I’ve had it up to here
Gear I wear got ‘em goin’ in fear
Rhetoric said
Read just a bit ago
Not quittin’ though
Signed the hard rhymer
Work to keep from gettin’ jerked
Changin’ some ways
To way back in the better days
Raw metaphysically bold
Never followed a code
Still dropped a load
Never question what I am God knows
Cause it’s comin’ from the heart
What I got better get some
(Get on up) hustler of culture
Snakebitten
Been spit in the face
But the rhymes keep fittin’
Respects been givin’ how’s ya livin’
Now I can’t protect a pad off defect
Check the record
An reckon an intentional wreck
Played off as some intellect
Made the call, took the fall
Broke the laws
Not my fault they’re fallin’ off
Known as fair square
Throughout my years
So I growl at the livin’ foul
Black to the bone my home is your home
So welcome to the Terrordome
Subordinate terror
Kickin’ off an era
Cold deliverin’ pain
My 98 was 87 on a record yo
So now I go Bronco
1:30pm
‘Fat Helen’
2 pood swings, chest to bar pull ups.
9:48, 18 seconds faster than last time. Took it out very slow. Paid off. Chased by the Baron Von Bad Count. ‘Isn’t this 21-15-9?!?’
RIIIIIIGHT!
3 rounds, 5 hspu/15ghd sit ups NFT
7:45pm
Run 400m, DL 275×7
Run 400 m, DL 275×10
Run 400m, DL 275×13
7:55
WORD!
Helen Rx- 10:46.. missed by Pr by 1:06, wtf.
Bench- 165×3,185×3,205×8
MaxEffort 500m Row- 1:33-1:36/ forgot to set counter to stop at 500. Oh well, do it again tomorrow.
Anyone going to see Korn in West Palm Aug 11? Tix on sale now, I gots mines, u gots yours??
Love the pict. such a great inspiration to me ,see a beautiful ,sexy and strong women doing a muscle up.
Congratulations Karina !
Lets start practice girls!!
5 mins jump rope
Simple 6
Press
45×5
95×3
135×3
Working sets
155×5
175×3
195×8 (PR)
Assistance
125 5×10
GTG pullups throughout warmup and workout
10 pushups
10 ring rows
8:20
P.E. was the snizzle d…used to get hyped to that before my BMX heats dwn at Boystown, and Homestead tracks, 15 expert.
helen 8:16, 13 seconds slower. felt faster kinda, but reality is my wind isnt is good as it was.
all swings and pull ups unbroken.
i liked professor griff.
YAY! I still can’t believe I actually did a muscle up! Thanks for all your support and cheers. Congrats also to Terry and Mettel for doing their first muscle up. Congrats to Yvette for doing her first kipping pull up!
Great energy on Saturday.
Helen 10:29 Rx (PR) Last time 12:43
1st time unbroken KB swings
Helen
11:47 Rx (PR)
last time 12 :20
All KB swings unbroken.
Felt very low energy,cause and effect of bad nutrition and poor sleep on sunday and today.
jump rope
simple six
Over Head Press
45 x 10
55 x 10
65 x 7
Work
85 x5
95 x3
115 x1 +4
Assistance
Superset
OHP 65 x 10
dead hang pull ups x 10
GHD sit ups x 10
Helenita
run 400m
2 pood swing x12
Chest to bar x6
x3
7:34
4/20 Helen
10:47 Rx