Overhead & Benchmark

Scott has kept a log since he started CrossFitting in 2008
Scott has kept a log since he started CrossFitting in 2008

In CrossFit almost every day is different. However we need to measure your progress in more ways than just your lifting. The best way to do that is with a variety of benchmark wods that test different aspects of your training, skills and how well your body uses different energy pathways. Simply – whether you’re good at shorter faster workouts or excel on the long ones.

Today’s test is Helen. A mid range workout with most people falling within the 8-12 minute finishing time. It’s a test of your cardio-respiratory capacity combined with a bit of grip endurance. Kettlebell swings followed by pull ups are tough.

It would be great if everyone could make a note of their time and how you scaled, so next time around we can see how much you have improved. My first Helen took me 13 minutes. I hadn’t learnt how to kip pull ups and the 24k kettlebell felt a lot heavier to me back then than it does now.  Since then, over 8 or so years, I have taken almost 5 minutes off my time.  You may wonder how I remember that long ago being so old…. I don’t. Luckily my workouts are all logged since I began in 2008. I cannot emphasise enough how much it’s helped me over the years having a log. For example, I remembered doing one of the Games workouts from this year at Fitness First about 5 years ago. Going through my log I was able to formulate a great strategy and get an idea of how the workout would feel.

In case you fancy reading ALL of my struggles since discovering CrossFit here is my log. You won’t take long to find a rant about double unders being impossible, how I will never be able to overhead squat or my final breakthrough with the muscle up. When I watch you all learning I remember being in that exact same place and I know the work needed to get each skill mastered.

Strength

Strict Press 5-5-5
Push Press 3-3-3

Core strength

3 x 10 Ring In Outs

Conditioning

‘Helen’

3 round for time:

Run 400m
21 Swings 24/16k
12 Pull ups

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