130102

'Helen' is that old friend you don't see too often but when you do you pick right up where you left off. She's an original "basement girl" that like fine wine only gets better. Unbroken is the way.

'Helen'
Three rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups
                                          120906
Richard- Rx  9:48                 9:55
Derrick- Rx  11:50
Abby- 30  13:57
Lisa- 20  13:35
Erin- 35  14:52
Tammy- Rx  13:56                13:43
Allie- 35  15:04
Dave- Rx  13:56                   15:24
John- Rx  12:04                    11:53
Holley- 35  18:05                 16:43
Kathryn- Rx  12:22              13:10
Matt- Rx  10:49
Todd- Rx  12:01
Heather- 200m 35  12:00
Ryan- 35  14:07
T- Rx  10:59                         11:15

Great workout everyone. Great swings, and pull-ups. It was the run that hurt. Cold air increases that good ol' lung burn and seems to make everything more difficult. Good job toughing out a cold, damp run.

Several people had a big drop in time to completion- nice work Richard, Kathryn, and Dave.

Resist the temptation to stop and breathe. Don't put that Kettlebell down until you're done. Even if you have to stand there for a few seconds, don't put it down.

Here's a fun little workout a buddy sent with a twist on 'Helen':

'Hell-n'
1200 meter run
63 KB swings, 53#
36 Pull-ups
800 meter run
42 KB swings
21 Pull-ups
400 meter run
21 KB swings
12 Pull-ups

He did it in 18:17

We have no complaints. Stay tough Tadpole. 

Great job Ben Schmidt. Awesome display of the "no quit" attitude and spirit CrossFitters have. Great job. That's great fuel for everyone. Thanks.

Time is running out- are we going to allow honey in the Paleo Challenge? Need some input on that ASAP.

Thursday is a rest day and there's a challenge. Use your time wisely. CFSF also encourages any New Year's resolutions that include getting some "two a days" to add more mobility as your second workout. Your body will thank you, and your CFSF workouts will not suffer. The VOE is spot on.

Hooyah for wanting more.

There are a few things we will be working on in 2013, among which are: CrossFit Kids, CFOGR, and CrossFit Odysseus. Ask questions.

Thanks for another great day, and thanks for all the wicked strong efforts.

www.mobilitywod.blogspot.com

No quit in here.
CFSF