CrossFit East Bay WOD @ Ironworks 090301

Today is Daniel's one-year CF anniversary. "Helen" was his first WOD.

It's my intention to do Helen at GWPC after Firebreathers, if anyone would like to join me - obviously, this would be an uncoached session.

Daniel - I'll join you for this.

Can't make it today, but congrats Daniel - as I said Friday you did a great job coaching, in addition to your personal achievements from the past year.

Bench press: 3x95, 1x115, 1x125, Fx130, Fx130 = 100% BW (PR 115)

Alex D: 9:36 Helen with chin2bar pull ups to compare with my previous time (10:30); 103% bw bench press. also, my deadlift last week was 200% bw. --acd

Firebreather Bench Press: 85# @ 105 = 81%

Helen at GWPC: 10:36 rx
All swings and pull-ups were unbroken.

It's been a really great week, and thanks to everyone for being such a pleasure to coach. You're really an astonishingly strong group of people, both physically and mentally. Special thanks to Max for giving me the opportunity.

I can't really think of a better way to end my first year of CrossFit, but if I COULD think of one, it would be finally hitting the level II standard for Helen, doing it today in 11:15. By way of comparison, when I did Helen the first time I did it in 19:38 with 40# dumbbell swings, and BW-30 pullups on the gravitron (I did it at the Y).

FBT: 160 @ 175 (91%)
FBT cumulative: 417%

...so clearly, I still have a ways to go. ;)

Both Elaine's and Alex's Helens are CFEB records. Daniel, thanks for coaching!

18:44. A personal record, I think.

Alex's Helen was not C2B, and therefore not RX. Also, we all suspected (and Rebecca confirmed via Google Maps) that we weren't quite running a full 400m.

Thanks Daniel O. for coaching all the classes this week. It was fun and you're a natural. During this week, Rebecca R. and Princess Raindrop accomplished kipping pull-ups! Congrats Ladies!
oops...How short were we on running the 400m?

Starting from the gate, we should be going to the end of the big white building after the trees on the left. Starting from the door, about halfway past the building. I don't know about you all, but I was turning around AT the big white building, so (alas), I was probably about 30-40m short per run.

I'm going to count it anyway, though, dammit.

http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=114774599828888414618.00046419beb7f5a6bf4e8&ll=37.810714,-122.271835&spn=0.000619,0.001017&t=h&z=20

I mapped the 200m and the around the block distance - if you zoom in, it's the top line.

The satelite photo is from when there was still a lot of construction there.

Daniel : let's you, me and Gita hit this sub-10 or die trying next sat. My best time on this is 9 30 but never tried c2b.at the king school track?

145# bench press at 128# = 113%

c2b is a whole different story. I use to love pullups until it calls for more then 5 c2b pullups. Did Helen yesterday rx at 1134, not once unbroken pullups. And it is a short 400m at gwpc, im dying on the 400m at cfo. Miss yall, but everyone in the crossfit community has been awesome! They are having a gymnastic clinic and hip function this week and next week if anyone is interested. Gymnastic clinic is $20, and I believe the hip function clinic(brought to you by none other then Kelly Starett) is free. Post on the CFO board if you are interested in attending.

If you guys end up doing Helen on Sat I would like to join—I had too much homework to do it this week.