080821 THURSDAY “Helen”

diablo%20crossfit%20hard%20way%20bryan%20gives%20anne%20a%20hand%20on%20the%20rower.jpg

“Hardway” Bryan is telling Anne that something is wrong with her rowing form, can you guess what it is?

“Helen”

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Or “Fat Helen” (completed with 20 lb – or 40 lb weight vest)

Three rounds for time:

Run 400 meters

2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Post type of Helen, and time to comments.

Sub 7 minute “Helen” by OPT (James Fitzgerald):

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Article from Mike OD at The IF Life:

The biggest workout mistakes people make and what to do about them

(Many of these don’t apply to the regulars at The Shed, but simple-and-effective wisdom like this is just too hard not to forward. -jj)

Post thoughts to comments.

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  • Jeremy Jones - Diablo CrossFit

    Slow comment day huh?

    Does anyone know what Anne needs to fix on her rowing form?

    -jj

  • Mark L.

    Is it leaning back more and pulling to the top of her chest? Does Bryan have his hand there as a cue for her to come all the way back until she touches it?
    That’s my guess… I have yet to correct my tiny little stroke.

  • Jeremy Jones - Diablo CrossFit

    Not quite Mark, but you are close. It is one of the most important parts of rowing (either on the stroke or the recovery).

    -jj

  • Mike Erickson

    Leg extension first before arm pull?

  • Stavros

    elbows in.

  • Anne

    I see how it is…pick on the girl w/ the sprained knee 🙂 Yeah, there are a few things wrong in that pick, so I would go w/ all of the comments above. Knee’s all good now…no more excuses for me.

  • luca z.

    Craig this is your territory!! She needs to finish with the legs, knees straight, before the arms start pulling if she’s pulling, she needs to finish with the arms before the knees start to bend if she’s recovering, and keep the chain always parallel to the floor so pull it to the navel not the upper chest, Stav you’re right keep the elbows in. Anne nice of you to volunteer for the good of all, so we can learn.

  • Craig

    What’s wrong? Thats Anne’s 8th 500m row and she’s shooting for her best time so she doesn’t have to do a round of Cindy with Burpees. She’s about 1hr into a brutal workout on a hot day and Brian is cuing her back position.

    Chin up and chest out will bring her elbows in, but we’ll cut her some slack since she nailed that last 500.

  • Craig

    By the way, Anne is not mid-pull in the pic – she’s mid-return. Arms are on their way back and her legs are compressing getting ready for the next dig.

  • Stavros

    BTW,
    Anne is a savage WOD eater.

  • Jeremy Jones - Diablo CrossFit

    Luca got it.

    The arms and legs should never be bent at the same time whether you are pulling or recovering.

    Thanks for being such a good roll model (and thanks to Craig for explaining the BATTLE that WOD was).

    -jj

  • Mike Erickson

    Luca,
    You toasted me really good this morning. I’m looking forward to going to bed tonight! I WILL get better at this stuff. Nice to meet another new person, Meg, this morning. Do the girls ALWAYS win in your class?

  • Craig

    I did the CFGames final wod with 75lb dumbells – 30 Clean & Jerks – in Truckee at 6500′ elevation. Brutal!

    I planned on 9 – 10 minutes. Took me 16:45. That sucks. Did it in sets of 3. Completely out of breath after each set of 3.

    Btw, heavy dumbells keep you honest for c&js.

  • RUINER @ DiabloCrossFit

    Hey all, I’;m in Riverside California and hating life. Been working a lot and there’s nowhere to hang my rings. Atleast the hotel has dumbbells.
    The heaviest are 50#ers so i have to make due. Been doing lots and lot’s of 400m repeats with DB C&J’s in between.
    Living off Almonds, Tuna, and Musclemilk.
    116g protein
    100g fat

  • luca z.

    Mike you have worked along side some of our strongest women, in the morning, Carry, Donna, Meg, they’ll crush any woman out there and a lot of men, but let’s face it, to lose to them is not a bad thing, they’re just so powerful, you’re doing great I’m looking forward to see you again on Tuesday, we’ll have some fun

  • Craig

    Mike – you can do a lot with 50lbers! Lots of TGUs and Man Makers brother. Impressive nutrition – 190. Wow. Hope your strength is hangin.

  • RUINER @ DiabloCrossFit

    Craig, my total is still moving up, but I’m afraid that with a lack of substantial iron, it’s gonna fall again before I get back.