"Helen"

3 rounds for time:
400m run
21 kettlebell swings, 24kg
12 pullups

"Helen" was one of the first CrossFit Challenges. Coach Dave Werner of CrossFit Seattle (known as CrossFit North at the time) and Coach Glassman grabbed some kettlebells and headed out to a track. The actual conversation went like this:

Coach Glassman: "Yo D-Dawg, what we finna do today? What the workout gon' be?! I wanna watch a movie that starts in less than an hour so let's make this quick."
Coach Werner: "Daaaang G. Why you always tryin' to put pressure on a brothah?! Pshh. Let's make them run and do pullups." [starts pumping his arms]
Coach Glassman: "AYO! AND let's make 'em swing dem kettlebells!"
Coach Werner: "Word- and have 'em do it all the way over they domes! That'll really get them tired! Their heads are all gonna be flush from all the blood rushing to their heads!"
Coach Glassman: "Hahahaha... Yeah son, and let's make them do that over and over and over! But on the real, that movie starts pretty soon and you know how my girl Lauren is about being on time.."
Coach Werner: "I see you playa! Let's do it like this: one lap around the track, 21 swings and 12 pullups. Three-peated. I'ma pimp with the kettlebell!"
Coach Glassman: "Whatever you say mayne... 3-2-1 GO!"

"Helen" is composed of all three types of distinct modalities we focus on as CrossFitters: monostructural metabolic condition (aka "cardio"), weightlifting and gymnastics.

• Monostructual Metabolic Conditioning - aka "cardio". Works on cardiovascular-respitory endurance. It's an aerobic activity, meaning utilizes the oxidative energy (oxygen) pathway. In this workout, it's a simple 400 meter run.
• Weightlifting - Here you use your body to manipulate an external object. In this case it's a kettlebell and you're doing 21 swings.
• Gymnastics - Lastly, you finish out your round by doing 12 simple pullups. Although by the time you get to the pullups, your energy is shot.

So grab a kettlebell and a stopwatch and try for yourself. Sub-7:00 is the ultimate goal.

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Yesterday we had some challengers!

Jason the beast!

Adrian 13:06
Andrew 10:57
Brady 12:03
Grant 9:04
Gilles 10:11
Jason 10:23
Marc 11:11