090816 SUNDAY “Helen”

Some mighty fine looking kickboxers

DJ coaching at one of the Muay Thai Kickboxing classes (Monday and Thursday 6:30pm, Saturdays at 9am – open to all Diablo CrossFitters!).

Olympic Weightlifting Warm up: 3 sets of 10 Romanian Deadlifts. Go heavier each set. Focus on bending at the hip and keeping the lumbar curve.

Workout: “Helen”

3 rounds for time.

400m Run

21 kb swings (53lb men, 35lb women)

12 pull ups

Post time to complete.


Article: Parents Can Help Stop The Obesity Epidemic, Says Psychologist; Healthy Body Image Is First Step

“. . . In the last decade, “we’ve seen a [tenfold] increase in Type-2 diabetes and psychological and social consequences, such as prejudice, rejection, discrimination and low self-esteem in children,” Abramson said at APA’s 117th Annual Convention. “More than 60 percent of overweight children have one risk factor for cardiovascular disease and 20 percent have two or more risk factors.” . . .”

Click here for complete article


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  • luca

    And there I was saying I got more women then men for the first time in Muay-Thai, pictures don’t lie, DJ had only women, nice those three are formidable ladies. I can always use more. I would love to see Amy in one of my class, I think she’s got what it takes.

  • Tami

    I didn’t want to be the one to tell you Luca. Now you know. I agree with you, these DCF ladies are tough, and I would love to see Amy in class. Come on Amy.

  • Jeff B

    Helen kicked my butt today. Doing full range of motion on KB swings took its toll. I was breaking up pullups from round one. Luckily neither Jared or I had to do Burpees. I guess that is a good sign.

    I think I may have to take a week of rest. I am really feeling exhausted at the end of the WODs lately.

  • Amy

    I’m a lover, not a fighter!

  • Mike P.

    Amy…let’s not kid anyone here, I think you’re a shoe-in for some Muay-Thai!

    Helen was tough as always, or at least the two times I’ve tried now anyway. 8:48 Rx which is slower than my first time around but as my form gets better and with someone to judge it is much more gratifying even with a slower time. I’m on a serious form improvement kick. Thanks Jeff for the pointer on using my arms more while running, that’s good looking out considering you were in the middle of your 400 while giving me advice!

    I judged Dean and he kicked ass, especially with the new rule of kettle bell swings perfectly vertical. He didn’t break them up at all.

    And there’s something pretty bad ass about Jaz attacking Helen while pregnant…awesome!

  • Diana

    I agree with Luca – Amy (and Brook) you should try Muay Thai. It’s lots of fun and a great workout.

  • Mountain

    Amy, don’t let Muay-Thai distract you from strength. You are making amazing gains right now. When those start to level off, try a different emphasis (muay-thai, or more metcons, or endurance work), but stay focused on strength right now.

    We had four people taking shots at board times (sub-9 men, sub-11 women) in the 3 o’clock class. Juliana and Adam’s attempts were derailed by last night’s debauchery, but they both held it together and had strong finishes. Holly missed by the board by 7 seconds, but she still PR’d by over 2 minutes. Moises got 9:58 as he fights his way back into shaped after a long injury layoff. I’m sure sub-9 is just around the corner.

    Megan (studying radiography… didn’t catch her last name) was tough, finishing her last round of pullups with noticeably bloody hands. And Jenn did “Helen” with rows, as she’s still letting her shins recover.

    As for me, I did “Helen” with the 10 o’clock class. I keep getting times in the low 8s, but not cracking 8 minutes. I may have to make a sub-8 “Helen” a mission, the same way I made a sub-7 “Jackie” a mission.

  • Mountain

    Jeff, instead of 1 week of rest, you might try following Amy’s approach for 2-3 weeks– lots of strength & form work, but few if any metcons. You could find yourself feeling much more rested while gaining strength. Worth a thought…

  • luca

    Amy from the way your face look and the sounds that escape from your mouth you’re definitely a fighter, maybe a lover too, outside the gym, but man stay the F..k away from that woman when she’s lifting 😉

  • Jeff B

    Thanks Mountain. I may consider that. I have already declared tomorrow a rest day but will see how things look after that.

  • Moises G

    Helen kicked my ASS!!!! I agree with Jeff B. in saying the full range of motion KB swings took a toll, hurt my pull ups. Also on the same page with Mike P. and watching my form and improving it even if it takes a toll on my times. I am happy as hell with my time of 9:58 Rx

  • ronnielo

    I was surfing the web looking for help on my deadlift and powerclean technique and came across this clip.http://www.youtube.com/watch?v=lSvaUTOTdc4