CrossFit South Brooklyn

Established 2007

Rest Day

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BabyBrash
Baby Brash. Compare to 10.20.10

Congratulations to Coach Margie on her 120lb Bench Press PR!

"Helen" is a staple CrossFit workout consisting of three rounds for time of: a 400m run, 21 Kettlebell Swings and 12 pull-ups.  Take these three movements and make your own version of "Helen".  The workout can be longer, shorter or just somehow different.  The goal is to program a new, balanced workout
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Have a hard time getting into a good "catch" position on the Erg? Use this Mobilization beforehand next time! Mobility WOD
Michele Kinney Does Mainsite WOD 110322 CrossFit
How To Miss with Coach Burgener CrossFit
Its not about the Calories by Gary Taubes Slate
A slow Motion Analysis of Barefoot Running YouTube

Comments

  5. Interesting article by Taubes. As a parent and someone who once enjoyed eating all kinds of “junk”, I am still sometimes conflicted on what Kamau should be eating.

    On the one hand I know what is most healthy for him but I also want him to enjoy and experience different things–and then enjoy the foods he loves.

    I was never a kid who really loved sweets because my mom limited them. My love was for Carbs, juices, and fast food. Kamau, however, has his moms sweet tooth.

    Part of the struggle now is that he is a pretty picky eater. So just trying to get him to eat certain things is a pain. He dislikes most vegetables–even though we started him on them at a young age. He LOVES noodles, loves pasta, and loves roti and other breads. Luckily he also somewhat likes meat–especially when I slice it up in “noodle” shapes.

    I feel like the most important thing at this young age is to let him enjoy foods and experience them–but also start educating him about his options–and probably even more importantly–keep him physically active.

    Right now one of the things I love best about him is he is so active. He loves pullups, hanging on things, climbing over things, and he almost never walks–he always runs–which of course his teachers hate, and is bad manners wise–but I think it’s awesome.

    at the end of the day I dont want to turn into Marv/Todd Marinovich: http://www.realclearsports.com/lists/cant_miss_prospects/todd_marinovich.html

    wait is this the CFSBK blog or Parkslopeparents?

    sorry!

  7. How about..

    “Interval Chipper Helen”400m RunRest 1:00400m RunRest 1:00400m RunRest 1:0021 KB SwingsRest :4521 KB SwingsRest :4521 KB SwingsRest :4512 Pull-UpsRest :3012 Pull-UpsRest :3012 Pull-Ups

    “Chipper Helen”1200m Run63 KB Swings24 Pull-Ups

    “Shorter Longer Helen”5 Rounds for Time270m Run15 KB Swings10 Pull-ups

    “AMRAP Helen”AMRAP 12 Minutes270m Run15 KB Swings10 Pull-ups

  8. It sort of reads like I PR’d my bench press by 120lbs, doesn’t it? That would be righteous. Thanks y’all! Just a couple pounds off bodyweight – I’m zeroing in!

    David programmed all the cool Helen variations!

  9. How about:

    “Descending Helen”600m Run31 KB Swings18 Pullups400m Run21 Swings12 Pullups200m Run11 Swings6 Pullups

    or of course:

    “Tabata Helen”(:20 work / :10 rest) * 8Tabata PullupsTabata KB SwingsTabata Run

  10. place a KB 50m away from a pull-up bar.start at the kettlebell, swing 5 timessprint to the pull-up bardo 3 pull-upssprint back to the belletc. etc. 12 rds later, you’ll have 60 swings, 36 pull-ups and 1200m run.pick a heavy bell and don’t ever stop.

  11. Katie, that’s exactly what i was going to write. I actually kind of want to do that workout. (Especially because I can do 3 pullups, usually.)

  13. All this Helen talk…

    “Helen”(the garden variety)11:43 Rx’dI am not a fast runner, but next time I do this I’m gonna push it on the runs a bit more.

  14. Great links today! Loved that “drop it, get outta the way” coach.

    And that amazing Baby Brash photo almost makes me forget how much my armpits hurt from all the squeezing for the rings last night. Almost.

  16. active recovery+tomorrow’s squatsLBBS: (45×5, 95×5, 135×5, 165×3, 185×1) 205, 215, 225, 235(old PR), 245F, 245(!)first attempt at the 245 was too slow and too much thinking. second try was totally fine, not even too slow.then some bear complex with michelle–got through a round at 83 and then bailed in the middle of 103. good night.

  17. and i’m glad my sprint-y helen sounds fun. i wonder if it’d work to do it nicole-style:max pull-upswhen you let go of the bar, run 50m to the heavy KBdo 10 swingsrun back to the barmax pull-ups againrepeat til you get to 36 pull-upssome people could do that in a set or two, the rest of us would be running around for a long time.

  19. How about 5 rounds for max reps of

    In 3 minutes – run 400m then AMRAP of 6 Pull-ups, 12 KBSE.g. if you finish the run in 1:20, you have 1:40 for the AMRAP

    rest 2 minutes between rounds

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