3 rounds in 20:56 of:
Run 400 meters
21 kettlebell swings, 35#
12 pull-ups

12:25
50 lb. DB for swings 

3Rds
21KBSwings 50lbs
10 WidePullUps
0.3Mile Run

Misread 10 instead of 12 PullUps. Oh well, the strict PullUps were wide and went to failure. Sets of 5-5,5-5,5-3-2. KBswings were the easiest, broke up into 12+9, probs could've grabbed the 60lbs and had a similar time. Run was pushed hard. Was going to use the truerunner (probs would've died), but at  the college gym that  is never charged in the box room. (Or plugged in?) Did 3 skylaps instead.

Overall, did not just check the box on this one. Went hard and felt the intention stimulus. Running after blowing up back has gotten easier. Calf tendonitis did not appear. Runs were hard. Got ice lung afterwards (Fran lung).

Rx
25 kg db

Time:23:41
Grip factor and fingers get ripped while doing db swings like kettlebell swings so a little slow in that.

35# KBs

12:26

17 min Rx
all pull-ups strict

1200M C2 rower, CFWU

Treadmill, KB 18KG, Pullups in sets of 4

20:22
61/M/190lbs

M/50/88

400run ->500row

14:46

Rowing-Helen

3 rounds
400m run
21kb swing (24kg)
12 DB row (22.5kg)

15:22

11:40

Mod.
400m run
21 Kb swing 20kg
12 T2b
18:40

Scaled: 3 rounds of 1 min of stepper, 15 kb swings @ 20kg and 9 seated pull ups. Time: 9:16

Modified:
--
120 DB SDLHP @ 2x 8 kg 
63 DB swings @ 14 Kg
36 bent-over rows @ 20 kg

> 29:30
--
Peace. 

10:44 scaled with ring rows

34/F/5’7/133

10:40RX

3 rds at 22:28
400m run
21 kb swings #25
12 kipping pull-ups

Modified to make the run and pullups match with where I could carry equipment. Now it's "Medieval Helen," with the 21s being a 10-lb mace, 360-degree swings each side. Pullups were jumping with slow eccentric. 12:32.

14:52 Im begginer ! Hard time for me but keep going

John from Trottineo

M/37/6’/178#

9:59 Rx

Deo gratias

16 mins phew!  Bahston spahtan next Saturday!!!

11:22 as rx’d. 

I cracked a rib at sand volleyball yesterday so the pull-ups were excruciating. Could only do 4 at a time on a breath. 
36, 6’ 230  

3 rounds for time of:
Run 400 meters
21 kettlebell swings (35#)
12 Bent-over row (35# each arm)

14:21

4:30pm outside on my street…100 in the shade. BRUTAL!

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups with 90lb bands 
♀ 16-kg KB (35 lb) 

13:25.43

16kg KB
11:10

11:32 
62 KB 
strict pull-ups 

Sub to 2x echo bike (0.5mi)/American kb wings 50# (3:11/4:15/3:36)...11:01

*Note, go harder 2nd round

7/26/21: (Russian kb) 11:31 50#, bar PU
3/25/20: (Russian kb) 12:23 50#, ring PU

M/44/1.7m/77kg

First time doing this in a while, and first time doing one of these RX,
16:19, but in my defence, the lap I run is 500m

M/53
Rx´d 14:48
400 m run (pace 5:00)
24 kg kbs (18+3; 11+10; 11+5+5)
12 kPU (8+4; 4*3; 6+4+2)

9:43 RX - As ever love hitting a benchmark WOD even more when it is matched up with .com as follow CAP so even better to feel part of this great CrossFit community, feel I push harder when a benchmark as should be the case, men will die for points, 1st time doing it and I loved it tried to hang on to swings and PU’s couldn’t for the last two sets of pull ups.

RX'd

9:41

F/59

Beginner option 6:44

Beginner: 10:53 w/ 35lb kb & kipping pull ups. 1k run 5:19

10:11 *Trueform runner

Rx 400m run in neighborhood. Kettlebell was a 45, 5 and 2.5lb plates strapped together. 

11:18

220509
Same conditions, not as sore
10:50

Son(15):
Same but with 35lb plate
12:49

220509
Same conditions
16:09

3 RFT
400 m Run
21 KBS @16kg
12 Pull Ups

 16:07

3 Rounds for Time
400 m run
21 Russian KB swings (24kg)
12 jumping pull ups 
11:23

Rx’d:  8:51 (Tied PR of 10 MAY 2022)

210726: 9:09

200325: 9:06

I’ve done this over a dozen other times. My first time trying it was on 02 JAN 2013…. I had 12:00. Not a bad improvement over the decade. I think my earlier times were with strict pull-ups though.

Rx´d 9:49 

112522: 11:48´ 

I would have loved to do this WOD today. On vacation though and don’t have any equipment. Instead did a 30 minute barefoot beach run in the loose sand and then push-ups on the steep slope right where the waves were crashing. Did incline, feet elevated, and various other push-ups to get to 100 reps.

Helen 11:12 PR 5 minutes from last time

9:46 RX+ PU & Swings UB. Run too… just not as fast as I wanted. 🤣😜

14 минут. Сделал все 

3 rounds  ~10 minutes. 
800m bike
21 kb swings (24kg)
12 ring rows

12:26 at work. Hot as hell, Felt slow but over a minute faster than last time. PR looong time ago is 8:46…

Rx- 8:00

12'15''. Beginner option. 1st benchmark. 

M/39/72”/168

as rx 9:58 (46 second PR)…haven’t had a forearm pump like that in a while 

Nautical Helen
500m rows
21 American kb swings, 24 kg
12 fat bar pull-ups 
15:39
rows 2:07-2:15-2:18
first 2 swings unbroken, 3rd broken 15-6
pull-ups broken 8-4, 9-3, 8-4, mostly for grip

60/5’8”/155

200325:  12:52, 16/20/20 kg swings, 15 ring rows/round
180515:  11:52
170108:  14:09 nautical 
160303:  11:49
150108:  14:07 nautical 

49 year old male 
11:50 RX 

run on treadmill 1%
50lb db American swing
strict pull-ups 

10:21

49 year old male 
11:50 rx

Hotel gym, 40lb KB, a mile up in Denver
13:15

That stinks. No excuses. Does it count that it felt faster?

10:44
M/42/269.1
Scaled:
2min bike erg, 15-35# KBS, 9-Banded pull-ups

9:32 compared to 9:52 & 9:03

8:42 

050922 08:52
210726 10:10
200325 10:56

Beginner Option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
 12-kg KB
9:58

Helen
scaled to 35# American kbs
14;41
Frickin' runs...
m/53/175
compare to 2021
rx--American kbs/strict pull ups
15:51
compare to 2020
Helen
50# db for kbs
11:42
m/50/175
compare to with same scale was
13:15

Rx 10:12

Compare to 210726: 11:25 w/ 22.5kg KB and on a treadmill (heaviest KB available, and stations were far apart)

Don't have other prior Helen data so this will be new PR.  I was aiming for sub 10 this morning but my knees were trashed from yesterday's squats, which slowed me down on the runs.  KBS unbroken, but pull-ups were not so need more work there (as usual).

10:29

10:41 rx 

finally running again feels great. Grip was absolutely shattered by the combination of KB Swings and Pullups, even felt that on the run.

Did a set of 5 weighted Chinups with 45lbs after Helen to make a point about Crossfitters being strong besides doing kipping Pullups (in my non-cf gym).

Rxd strict pull ups
19:25

8:52, Rx

Chris, thought about your rant during this. To me, I have to think of what defines intensity for any specific WOD. Last time I did a true 400m sprint, I couldn't speak for about 10 minutes after. If I tried that during Helen, I'd clock in sometime around the 25 minute mark. Is that an intense Helen, or simply a new 400m PR?

I'd suggest any particular benchmark requires a sense of urgency/intensity fitting the time/modal domain, if not an all out sprint. 

To me, Helen requires scaling such that you don't stop to rest at any point, save transitions from Run, to KB, to pull-up bar. Only once someone does all KBs unbroken does he move up in weight. Only after doing all pull-ups unbroken does he move to a lighter band or to an unassisted version. 

I have to check the archives, but this is close to, if not a PR for me. The game changer was all pull-ups unbroken, not a record 400m. 

Female Rx
8:31

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♂ 24-kg KB
Rx total time 11:58”

Should this workout, or any other workout be combined with other exercises or it should be done standalone?

Love to see thw WOD in an app. I once had a push feed what was also great. However I miss the link to comments.

https://youtu.be/VjO_4OGcyq8
My first Training on Tesday august 1 in the afternoon 
3 Rounds For Time
400 meter Run = 2:30 minutes
21 Kettlebell Swings 53 lb
12 Pullups
I completed the WOD in 14:36 minutes.

Champions Club Scaling Notes

RANT
Three weeks ago my dad finally made the decision to get a smartphone... which means I might be the only person in the world to still have a flip phone. So not sure how the CrossFit app works, but I hope to still see the usual "suspects" on here posting their stuff. Anyway, I might have mentioned this before, but the real "rx" for any and all benchmark workouts is intensity, which is what kind of had me annoyed on one of the previous videos (maybe Kelly?) when someone said something along the lines of, "... but that would only save a few seconds." In Helen, Filthy Fifty, Elizabeth, Kelly, Michael, or whatever, all those seconds matter. You don't pace yourself, you don't save some for the end. Running the first two 400s conservatively, to me, at least, is not Helen. This one is a sprint. If you aren't ready to give that effort, or if you're new to where the form is not consistent enough to go to that intensity, scale this thing to work on something else 100%

WORKOUT THEMES
A benchmark test of all 3 modalities (weightlifting, gymnastics, monostructural).

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

I DON'T WANT TO GO THERE TODAY SCALE
Mush everything together into 1 round to work on stamina. 1200m run, 63 kb swings, 36 pull-ups. Do whatever you're worst at first and best at last.

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 or 400 meters
1:00 kipping practice
1:00 kb swing practice (stay light and be cool with this, high-rep kb swings for new people can be trouble)

I WANT INTENSITY BUT NOT READY WITH THIS SCALE
Try 3 sets of 35 burpees, each for time. Or 4 400m sprints, rest 5 minutes between

MY STUFF
I was a pansy today - I went ahead but still checked the box. Also cleaned Evan's bar a few times on his Overhead squats. But yeah, major box-checking.

GENERAL FEAR LEVEL: 8