performance & FITNESS

Warm-Up.

Two Sets of:

200 meter run

Followed by…

Static Hang x 60 seconds (accumulate time if needed)
DB Squat Cleans x 5
Burpees x 5
Wall Slides x 5 @ 3131
DB Squat Cleans x 5
Burpees x 5
Pec Activation x 60-90 seconds
DB Squat Cleans x 5
Burpees x 5

Then…

“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

Compare results to January 22, 2021.

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Kortney
Kortney
October 22, 2021 1:36 pm

30:07

Janelle Winston
Janelle Winston(@AKwinst)
October 20, 2021 5:27 pm

Yesterday’s

Didn’t do the DL

B. Scaled to 15 TTB which was a must by round 5
DL – 53# KB

No trips on the DU

Managed to squeak out the SHSPU though a few were not to depth but close!

Mike Slagle
Mike Slagle(@mike_slagle)
October 20, 2021 3:22 pm

Yesterday’s workout
Deadlifts three set of 8 at 285 lb

Emom
DU: done
Deadlifts: done with 80 lb kb
T2B: ranged from 12-15
Zpress: done with 44 lb kb

Logan Harris
Logan Harris
October 20, 2021 2:51 pm

Only had 22 mins to workout so did Cindy – 22 rounds even

Thought about scaling this, but didn’t have time to warm up even.

Chris
Chris(@christopher_m_capozzi)
October 20, 2021 12:52 pm

36:54 – scaled to 35# DBs

DBSC – 5’s
Burpees – 10’s

R1: 12:00
R2: 13:00
R3: 12:00

Anika Tipton
Anika Tipton(@anikatipton)
October 20, 2021 12:25 pm

35:29- 1:24 faster than January! Killer workout.

Al F
Al F(@frasersailing)
October 20, 2021 12:46 pm
Reply to  Anika Tipton

Smoked us all Anika!!

Anika Tipton
Anika Tipton(@anikatipton)
October 20, 2021 2:44 pm
Reply to  Al F

I don’t know about that, but thank you Al!

barefoot squatter
barefoot squatter(@Cfu2017)
October 20, 2021 2:23 pm
Reply to  Anika Tipton

Dang, 1:24 faster, way to crush that prev time

Anika Tipton
Anika Tipton(@anikatipton)
October 20, 2021 2:45 pm

Thank you! I can’t believe you did it in 33:49 last time!

barefoot squatter
barefoot squatter(@Cfu2017)
October 21, 2021 9:34 am
Reply to  Anika Tipton

me neither ha!

Mike Slagle
Mike Slagle(@mike_slagle)
October 20, 2021 3:27 pm
Reply to  Anika Tipton

Great work Anika!!

Luke Tipton
Luke Tipton(@luketipton)
October 20, 2021 3:41 pm
Reply to  Anika Tipton

Wow!!!! What a stud.

barefoot squatter
barefoot squatter(@Cfu2017)
October 20, 2021 11:06 am

No 50# dumbbells, so did barbell @ 105#
35:29 with squat cleans done in 3’s (plans of 5-6 each before the workout quickly became 3’s on the 1st 3 reps), burpees amazingly unbroken – somehow back in Jan I did this in 33:49
I’ll take this as a moral victory as I had zero motivation to do this… was coming up with every excuse for myself, which is when I knew I had to do this

Al F
Al F(@frasersailing)
October 20, 2021 11:14 am

Nice job getting it done BFS!!!! How much difference do you recon it made using a BB??

barefoot squatter
barefoot squatter(@Cfu2017)
October 20, 2021 12:55 pm
Reply to  Al F

I think barbell would be easier because there’s more real estate to cover on the way down (and up) which would definitely compound over 90 reps, plus I was popping that barbell off my hips a lot. That’s why I added the 5#, to hopefully offset the benefits some, but maybe should’ve done @ 110 instead… maybe

Anika Tipton
Anika Tipton(@anikatipton)
October 20, 2021 12:25 pm

Nice time 😂

barefoot squatter
barefoot squatter(@Cfu2017)
October 20, 2021 12:51 pm
Reply to  Anika Tipton

JINX!!!! hahahaha nice job

Mike Slagle
Mike Slagle(@mike_slagle)
October 20, 2021 3:28 pm

Great work BFS! I freely admit I kicked the can on this one!

barefoot squatter
barefoot squatter(@Cfu2017)
October 21, 2021 9:35 am
Reply to  Mike Slagle

omg i so badly wanted to too haha

Eddie
Eddie(@eyurus)
October 20, 2021 10:13 am

Do DB squat cleans need to touch the ground or just go below knee level? And no press, right? TIA.

barefoot squatter
barefoot squatter(@Cfu2017)
October 20, 2021 11:10 am
Reply to  Eddie

Unfortunately, I’d imagine yes to touching the ground

Eddie
Eddie(@eyurus)
October 20, 2021 12:47 pm

Thanks.

Al F
Al F(@frasersailing)
October 20, 2021 11:11 am
Reply to  Eddie

Yea I did it so either front or back of DB touched the ground. Def no press, don’t need to make this any harder than it already is!!

Eddie
Eddie(@eyurus)
October 20, 2021 12:46 pm
Reply to  Al F

Thank you. Good work.

Juan Carlos
Juan Carlos
October 20, 2021 10:04 am

Helton burn’s my legs, shoulders, arms, lower back and my soul!!!!…….

Too hard!!!!

41:24 RX

Al F
Al F(@frasersailing)
October 20, 2021 11:12 am
Reply to  Juan Carlos

Nice work, you really have to go deep on this one just to get through!!!!

Mark killebrew
Mark killebrew(@mrkillebrew1)
October 20, 2021 8:09 am

.75 mile run

Followed by…
Samson stretch
DB Squat Cleans x 5 25
Burpees x 5
Wall Slides x 5 @ 3131
DB Squat Cleans x 5 35
Burpees x 5
Pec Activation x 60-90 seconds
DB Squat Cleans x 5 30
Burpees x 5
11 mins

Then…
“Helton”

Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
49:34

.50 mile walk

Al F
Al F(@frasersailing)
October 20, 2021 8:55 am
Reply to  Mark killebrew

Nice work getting it done RX, no part of this one is fun!!!!

Mark Killebrew
Mark Killebrew(@mrkillebrew1)
October 20, 2021 8:58 am
Reply to  Al F

opps….. not quite RX’d…. I used 25LB dumbbells I forgot to change it but thank you…. It was brutal and I felt like my time was horrible

Al F
Al F(@frasersailing)
October 20, 2021 2:19 am

Helton’ FT RX 3rds of 800m run 30 DB squat cleans @2×22.5kg 30 burpees 38’43 I thought that today’s WOD may be a stinker after yesterday’s one was relatively easy, and I was right!!! HR sat around 175-180 for the entire Hell! By far the worst but are the squat cleans which just go on forever, no matter how you break them down. Thought about dropping the weight before but then asked myself what would Candy do, so grunted up and got on with it!!! Rd 1 12 something, rd 2 13 something and 3 was 14 something. 34 secs… Read more »

Last edited 3 months ago by al fraser
Barefoot Squatter
Barefoot Squatter(@Cfu2017)
October 20, 2021 4:56 am
Reply to  Al F

Great job as always and beating the Jan time while still ‘coming back’ to boot! Yea I haven’t stopped cursing at this one since doing it back in Jan ha

Al F
Al F(@frasersailing)
October 20, 2021 5:22 am

Thanks BFS, yea I recon this is one of the hardest ones we’ve done, certainly up there with Murph and the Running Dead!!!!!

barefoot squatter
barefoot squatter(@Cfu2017)
October 20, 2021 6:55 am
Reply to  Al F

Seeing those names always makes me feel queasy… I’m so jealous that you finished this already

Al F
Al F(@frasersailing)
October 20, 2021 8:51 am

I had the same feeling when I read it at 0600 this morning just before going out to train!! You just know that the whole thing is going to be horrible!!!

barefoot squatter
barefoot squatter(@Cfu2017)
October 20, 2021 11:09 am
Reply to  Al F

Oofah – quite a way to start the day – btw I’d add last year’s Veteran’s Day workout of the 11 rounds of run +thrusters +burpees to that list – and yea, knowing Candy is out there pushing thru forced me to shake off yesterday’s deadlift soreness as an excuse

Al F
Al F(@frasersailing)
October 20, 2021 11:57 am

Oohh not sure I did that one as I was away, but just looked at it now and yep that looks like it would be in the same ‘hell’ category as the others above!!

Candy Olkey
Candy Olkey(@clolkey)
October 20, 2021 7:44 am
Reply to  Al F

The “smart Candy” would say save it for Saturday because 4 hours of sleep is not enough to give this one the respect it deserves. The “boss pants Candy” would say get your lazy ass out there and get it done. So maybe I need to ask..What would Al do?

Al F
Al F(@frasersailing)
October 20, 2021 8:54 am
Reply to  Candy Olkey

Haha, interesting to see which way you go with it Candy!! You’re absolutely right this one does deserve some respect, but I recon I’d tell myself I’ll feel better having done it!!

Luke Tipton
Luke Tipton(@luketipton)
October 20, 2021 9:16 am
Reply to  Al F

Impressive Al. I will not be able to tackle this one today but just 2 rounds of Helton last January have me scarred for life.

Way to stay positive and get the work done.

Al F
Al F(@frasersailing)
October 20, 2021 11:17 am
Reply to  Luke Tipton

Thanks Luke 👊 I have to say that this one takes you deeper than you normally ever have to dig!!

Sherif Elkhouly
Sherif Elkhouly
October 20, 2021 1:19 am

Hi, a comeback today after a very long time without working out at all. I have to say was very hard for me to keep up and do it properly.

For Helton, I did:
Two rounds of:
600m run
20 DB squat cleans 50lbs
20 Burbees

18:35

A bit disappointed with myself but hoping to get back to my previous levels soon.

Barefoot Squatter
Barefoot Squatter(@Cfu2017)
October 20, 2021 4:57 am

Don’t be disappointed, this is definitely not one to ease back into after time away – u’ll be back at it tho, np

Sherif Elkhouly
Sherif Elkhouly
October 22, 2021 12:30 pm

Thank you Barefoot Squatter. All I can do is show up and give it my best. 💪🏼

Martin
Martin
October 19, 2021 9:07 pm

What does The @3131 mean on Wall slide?

Al F
Al F(@frasersailing)
October 19, 2021 10:10 pm
Reply to  Martin

It’s the tempo, 3 secs stretching arms up, 1 sec pause, 3 secs on the way back down and 1 sec pause

Sherif Elkhouly
Sherif Elkhouly
October 20, 2021 12:58 am
Reply to  Martin

Hi Martin, this is the tempo. 3 counts on the eccentric part of the movement then pause for 1 count then 3 in the concentric then pause for 1 count then repeat.

Martin
Martin
October 20, 2021 3:16 am

Thanks! Cheers