130814

'Helen' is another all time CFSF favorite that we love to see. We caught a break with the weather. Lower humidity, a nice breeze, and cooler temps allowed our runners to run. They ran fast. 'Helen' is a good friend to the runners.

'Helen'
                                             130520

Eric- Rx  10:23*                     10:25

Alice Anne- Rx  12:10*          12:18

Allie- Rx  13:58                      14:06

Abby- Rx  10:31*                  12:48

Richard- Rx  8:34*                  9:05

Russell- Rx  10:26*                10:55

Casey- Rx  11:50*

Kathryn- Rx  11:42*

Derrick- Rx  9:45                   10:17

Todd McK- 35  14:38            13:54

Erin- Rx  12:42

Candice- Rx  14:30

Juan- Rx  10:15                      14:55

Byron- Rx  9:40*

Britt- 44  15:42

Matt- Rx  12:03

Todd- Rx  11:38*

Dave- Rx  13:10                     11:41

Teresa- Rx  11:52                   12:33

John M- Rx  13:20

Tammy- Rx  13:27*                12:51

Anna- 25  13:25

Delaina- Rx  13:08

Joshua- 35  10:31

Heather- 35  17:45

Quincy- (row) 35  19:44

T- Rx  11:39*                          12:03

Great job everyone. We smashed that sh!t:-) Outstanding efforts. The word of the day was "unbroken" and there were lots of asterisks on the list indicating *UNBROKEN* from a bunch of people. Hooyah! Thanks for that extra fuel.

'Helen' is a benchmark workout, and we see impressive reductions in time to completion with each subsequent exposure. While there might not be significant drops in time from there, we see consistency- finishes within anywhere from a few seconds to a minute from session to session. This is a good thing.

'Helen' also helps people find their hips. Both the Kettlebell swing, and Pull-ups rely heavily on a strong kip. A strong kip requires a violent opening up of the hips. There were a few puppies that found their hips. Great job puppies.

www.trackmypr.com

Thanks for another great day at CFSF. Thanks for all the great fuel, monster efforts, and good times.

Paleo pool party: Saturday 5:00 at the McIntosh trails pool. Directions are on the table.

Life is good. CrossFit makes it better.
CFSF