Session Notes – PVCWTF?!?
Well, we’ve finally done it, managed to sub everyone down to sub-beginner level; “PVC Overhead squats, really? Am I back in Onboarding?” This sentiment was surely well founded BEFORE the workout started, once you finally got to stop moving you realized that this wasn’t just another beginner workout.
“Helen”
3 Rounds for time:
400m Run
21 Kettlebell Swings (53/35lb)
12 Pull-ups
Session Notes
In this trainer’s opinion, Helen is one of the best of the classic CrossFit workouts. There’s something magic about a workout that incorporates all the facets of our program: mono structural activity (running), weightlifting (kettlebell swings) and gymnastics (pull-ups) into a short little burner. Helen is just short enough that you can really pour it out, just long enough that if you go 100% on the first round, you may not finish.
We’ve recently moved the Firebreather boards front and center, we want these numbers and metrics to inspire you. The Firebreather time for Helen is sub 9:00, which is a heck of a feat. BUT, just cutting the tape before 9 minutes on Helen doesn’t make you a Firebreather, finishing all 10 within the allotted requirement puts you in this special group. So every time one of these workouts come up, check the time requirement and give it your best.
Session Notes – The Basics
Laying a foundation is critical. No one ever constructed a lasting house without first ensuring that the ground beneath it was stable. Your CrossFit career should look the same way: mechanics first, consistency within those mechanics second and then add intensity. It’s really that simple.
I feel very strongly about this, having watched hundreds of people come and go over the years. It is always those who know that at first it’s best to stay away from the bleeding edge of capability in order to learn the movements. Those with the patience and ability to put ego aside will see the greatest benefit from CrossFit. Those who want to throw caution to the wind and push their limits too far too soon never last.
Think about this the next time you’re faced with the decision of how to scale a workout.
