Oct 24, 2013

Friday 10.25.13

IMCF Barbells for Boobs Team WOD

"Helen meets Grace"
In 2-person teams...

Three rounds for time:
   Run 400 meters (must start and finish as a team)
   21 Kettlebell swings (53/35)
   12 Pull-ups

Then, 30 reps for time: 
   Clean and Jerk (135/95)


Post total time to whiteboard and comments.


Coach's Notes. (standard Team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0545)

"Helen meets Grace"combines two of CrossFit’s favorite Girl WODs in one workout as a fundraising benefit for Barbells for Boobs and the fight against breast cancer. This is a partner workout with one person working at a time -- except for the 400m runs, which must be performed together. For the rest of the movements (KBS, PU, and C&J), partners can tag-team in and out of the exercises however desired. To keep it legit, partners must high-five (or chest bump, if you feel that's more appropriate today) on every transition.  Any questions on execution or scaling?  We'll answer them at the WOD brief.

If ever there was a reason to go Beast Mode, it's to save the ta-tas.  BM option is to follow the same format, but each member completes the full rep scheme (21 KBS / 12 PU per round, 30 total C&J).  Again, only one athlete working at a time.

FUNDRAISING.  If you would like to make a donation on behalf of IMCF, register as a fundraiser,or purchase B4B gear, you can do it all here.  There are no fancy rules...donations are not tied to your performance or your team score.  The WOD is simply an event to raise awareness, and you can donate as much or as little as you like to support the BFB mission.  If you choose to register as a fundraiser, the site has built in tools to publicize the effort through your social media sites.  If you raise $80, there's a t-shirt in it for you.  All net proceeds benefit the B4B organization and Mammograms in Action.


Training Videos.
    • "Helen Meets Grace" - WOD demo with information on the the B4B effort and organization.

    11 comments:

    Jimmy Chen said...

    I'm there! I'm assuming a 0600 start time?

    Iron Major CrossFit Coordinator said...

    RGR...post don't lie! Normal Friday Team WOD time, 0600 target time for for first heat.

    Andy said...

    Paired with Russ this AM. 15:31 sort of Rx. Did Grace meets Helen due to a run on bars, and I subbed rows for running...averaged about 470m.

    IF YOU MISSED US THIS AM, join Meg and the Results crew at 0900. They'll be executing the same WOD in support of B4B.

    Much thanks for the help rearranging this AM! Please make an effort to help out this afternoon. The work has to get done, and it will get done. The more hands involved, the easier and quicker it will be.

    Ross said...
    This comment has been removed by the author.
    Ross said...

    IMCF SD Det

    Joined the IMCF team remotely today. Did a Helen meets Grace solo today went a lot better than I hope but I wouldn't call it beast mode, felt like beast was eating me when I got to C&J.

    Finished Helen in 9:01 my best time by a long shot, was unbroken through all three rds.
    Grace took 7:00 over twice my best time, but I just couldn't touch and go more than 4 or 5 at a time after doing Helen first.

    Time- 16:01 RX

    Meghan Smith said...

    Ross--nice work on your Helen time!!

    Great work to everyone that participated this morning, especially those Beast Mode teams! Well done.

    We'll be WODing at 10 today due to the parades at the schools...joins is if you can.

    Allan Jackman said...

    I enjoyed the WOD this morning. I felt strong through Helen, but as soon as I started the C&J, I felt the tiredness... I failed on my first C&J (and I had another 30 to do!).

    Overall, John P. and I completed the WOD (Beast Mode) in 22 minutes something.

    Followed with some deadlifts and a pseudo farmers carry of lifting platforms.

    Angela completed a scaled Helen at home (500M row, 24lb KB and band assisted PUs), she's getting pretty good!

    IronJake78 said...

    I'll be there this afternoon to assist in cleaning up the bubble.

    Did Helen this morning
    10:45 with a couple of pauses to try and wait for the other two J's.

    Did not do Grace yet, I might rock that one out at home tonight. Clean and Jerks are fun.

    Sincerely,
    Jake

    Adam Thompson said...

    16:55 Rx (went solo)

    I was smoked after Helen. Did Grace as 30 singles.

    scottnkelly9901 said...

    IMCF Hohenfels:

    Lead-in:
    Clean & Jerk (skill/practice)
    10x1 @ 135lb

    WOD:
    Helen meets Grace ("Breast" Mode)
    22:43
    *strong through Helen; Grace not so much

    Follow-thru:
    Bench Press (1RM ~205lb)
    3x5 @ 185lb

    Scott S said...

    18:59 - Beastmode Rx with Charles as partner.

    I am a much bigger fan of Helen and Grace when the rest is forced so your partner can go, rather than feeling guilty and trying to use Jedi mind tricks to move the bar (which no matter how hard I try, just don't work).

    We did Grace as 5 sets of 6 reps each. All but 1 set unbroken touch and go's. Helen was good, again forced rest to watch partner, no guilt catching my breath! But couldn't string the butterfly PLUs together for more than 3-4, then would be all off balance getting back into kipping, but did the 3 rds unbroken. Must be the new CF Reebok shoes, magic pixie dust does it again!

    BTW - I don't believe you Adam. Unless there was hidden kryptonite in the bubble, I can't imagine you doing only singles, or are you just trying to make me feel better?