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3 Rounds for time of:
Run 400m
21 KB Swings
12 Pull Ups

Post time and Rx to comments. 
Compare to 11.14.10

Noor A. Chips away during Murph

Be Scurred!

Scary Movie Night is next Saturday, June 11th.  We'll be showing tow great fright flicks "The Descent" at 8pm and "Ils" aka "Them" 10pm.

Feel free to bring your favorite movie snacks and drinks (Paleo or otherwise).  This event is the brainchild of Maggie G. who is bringing in her projector for night.  Come down to the gym and scream like a school girl.  

RSVP to Maggie.Giorgio(AT)gmail.com
What's your favorite benchmark/hero WOD and why? 
Your Gym Crossfit One World

Reader Comments (16)

Boy, is it tempting to come in and do Helen today instead of the long run I'm supposed to do...
June 5, 2011 | Unregistered CommenterStella
10.30 PR'd by 1 full minute. I'll take it. Did it at globo hell. Can't wait to be back at sbk tomorrow. I think I actually over heard some dudes talking about adding wheat gluten to their post workout shakes here today. Needless to say these guys were quarter squating 4 plates on the smith machine. I was tempted to say "no rep" as I passed by. Lol

June 5, 2011 | Unregistered Commentermarc mess
12:24. Thanks, Margie! I had a great amount of fun today. You're always fun though! And I think I may've achieved some kips today. I really need to get those down as the strict pull-ups aren't always the appropriate move to do.

Thanks goodness the ball was only dropped once. Any more than five burpess would've made today's Helen that much more challenging.
June 5, 2011 | Unregistered CommenterRahsaan
1041 rx pr.

Wouldve liked to break 10 but that won't happen until my running form get better. The 1st run was ie but when I'm tired round 2 and 3 is really inefficient foot pounding pavement that wears me down.

I Hurt myself by swinging a lot of kb swings with arms instead if hips. I hit lazy and didn't really snap my hips and that eventually led to a breakdown in pullups due to forearm fatigue.

All swings were unbroken

Pullups rd 1 unbrokenRd 2 8/4Rd 3 6/3/3

In the past pullups were a limiting factor but they felt good today
June 5, 2011 | Unregistered CommenterShawns
9am with coach margie

WUmedicine ball fundromshelen prep

HELEN 12:59subbed 500m row for run. bad idea.kb swings unbrokenstrict pull ups x8 instead of x12

June 5, 2011 | Unregistered Commenter.DMG
1pd 12:09

tried to do it all unbroken but grip gave way for the last set of pullups, 6/4/2

nice work shawn.
June 5, 2011 | Unregistered CommenterSameer Parekh
Guys, bikes are awesome. Special thanks to Crossfit SBK for getting me fit enough to ride one again. I did like 400 cool things today and it's not even dark out yet.
June 5, 2011 | Unregistered CommenterBilly K
Oh and 11:50something. 1 pood. Rowing. Ring rows. Some shoulder work, Arnold presses, isometric holds, ytwis.
June 5, 2011 | Unregistered CommenterBilly K
12:29 Blue Band. Knocked 1:05 of the last Helen.
June 5, 2011 | Unregistered CommenterPeter
Warm up:Med ball group run (Drop the ball 3 time o_O) 15 burpee penalty2rounds ofShoulder prep w/Laxball10rep Pushup complex10 mountain climbers

WOD"Helen"400m run21 KBswings12 PullupsTime: 8:36 PR

Note:-Everything unbroken-Only way to go faster now is to run faster
June 5, 2011 | Unregistered CommenterJosh M
10:43. 55# dumbbell. I ran like an 80 yr old woman. My little brother kicked my ass, today.
June 5, 2011 | Unregistered CommenterDajM
oops.. forgot to put

^3 Rounds for time of:with 1.5pood KB
June 5, 2011 | Unregistered CommenterJosh M
@Dajm I don't know if 13 sec is kicking ass but I'll take it. 32 years of coming in second lol. I RSVP to your wedding btw.
June 5, 2011 | Unregistered Commentermarc mess
i wish there was a like button for Billy's comment.
June 5, 2011 | Unregistered CommenterJenna J
i had the EXACT same reaction as jenna.
June 5, 2011 | Unregistered Commentermichele
fun morning workout at 9am with margie... i think my time was 13:16 with green band assisted pullups and 1pd russian swings. this was my first helen and i thought i got the right metabolic intention of it down.

i haven't done too many benchmarks yet, but i really loved the annie ladder we did last month. i like that i didn't have to scale because you start at the bottom with 10 reps, and i can actually do double unders and situps!
June 5, 2011 | Unregistered CommenterNick A

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