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Thursday 160707 Helen and a Half

Double Helen was introduced at the 2010 CrossFit Games- twice the amount of reps in the “Benchmark Girl WOD” known as “Helen” done in a decreasing pyramid format. The time cap was set at 22 minutes and as I remember- most of the individual athletes finished the workout. Today we have “Helen and a Half”… and in terms of workload, it is set right in between the other two versions. Rather than a pyramid- we will stick with the 3 rounds format and simply increase the reps & distance of each movement in each set by 50%. And since you can’t do a half of a kettlebell swing, we will round up the swings from 31.5 swings per round to 32 swings.

Please experiment with predicting your expected time finish and set a goal for yourself. Use 2 methods: 1- take your most recent Helen time from the PR whiteboard at the Hut or from a “compare to date” listed below- and increase that time by 50%. Finish in that amount of time… just figure that the amount of time you slow down due to a greater work requirement will be made up for the fact that you are fitter this time around! 2- do the math and figure out how long each movement will take in each round and add it up.

I just did both methods. The two approximate finish times I came up with are about 1 minute apart. My goal time is the average of those 2 predictive numbers. Try this out for yourself… see what you come up with. Beat that time!

Rich goes full lateral power jump mode in preparation for heli-skiiing next winter.  Gotta get ready... and it's winter in South America!
Rich goes full lateral power jump mode in preparation for heli-skiiing next winter. Gotta get ready… and it’s winter in South America!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm Open Training Hour- come practice skills, strength or do a WOD.

“Helen and A Half”
Three rounds for time of:
600m run
32 KB swings (24/16kg- american)
18 pull ups
Post time and load to chalkboard/journals
Set a goal time based on recent Helen times: April 21 2016, Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015

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