HELEN

Warmup:
3x15 wall ball (20#)
3x15 walking lunges
3x15 back extensions

WOD: "HELEN"
3 rounds for time (Rx) of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

Time 15:10 Rx

My best time on HELEN was 12:49 back in 2009 when I was young. Today was 2:21 off that mark, but I did stop and puke once and heaved a couple of times, so that's not too bad. Oh, I puked a lot afterwards too. So, considering the nausea, I think I did pretty good for my age and weight class. :)

HELEN

Warmup:
3x15 situps
3x15 squats
P.T. stretches
5 knees to elbows (too painful-aggravated my back)

WOD: "HELEN"
Three rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

13:43 Rx

I am not 100%, but I was taped up by Olga and did it Rx. Happy with that. 1st Rx WOD this week. Last Helen was 12:49 on 12/18/09.

HELEN

Warmup:
15 overhead squats (pvc)
15 box jumps
15 good mornings (45#)
3x3 squat cleans (95#,115#,137#)

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

Time 12:49 Rx

I ran the 1st 400 meters in 1:30 which meets the standard of 1:34 for the Level 2 Athlete Test.
Compare to 9/9/09. I shaved 43 seconds off.

HELEN

Warmup:
sampson stretch
dumbbell twisting lunges (25#)
leg swings/kicks
5x3 back squats (135#/155#/175#/195#/215#)

WOD: "HELEN"
Three rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

Time 13:32 Rx

Compare to 5/21/09. I shaved about 2 minutes off the time.

HELEN

Warmup:
row 500 meters (1:45)
3x15 back extensions
sampson stretches

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood or approx 55#)
• 12 pullups

Time 15:27

Compare to 12/31/08. My time was 18:44, so I shaved off 2:43 off my time & I have a sinus infection today, so I am pleased.

HELEN minus Pullups plus Pushups

Warmup:
row 500 meters
3x15 good mornings (PVC)
3x15 overhead squats (PVC)

WOD: "HELEN minus Pullups plus Pushups"
3 rounds for time of:

• 400 meter run (3 laps)
• 21 kettlebell swings (1.5 pood)
• 12 pushups

Time 12:11 as Rx

HELL...EN

Warmup:
3x15 situps
3x15 back extensions
3x15 squats
And a couple of 1.5 pood kettlebell swings to see if I could do it

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 1.5 pood kettlebell swings (approx 54#)
• 12 pullups

Time 18:44 min as Rx

Ripped one of my callouses off on my right hand during the last set of pullups. Stings a bit.