Wednesday March 23, 2022

Peninsula CrossFit – CrossFit

Shoulder Press (3-3-2-1-1-1)

Good Luck and HAVE FUN!

This week we are testing. You will see a max lift everyday.

For the powerlifting (squat, press, and deadlift) we are not so worried about finishing on a failed lift.

For the olympic lifting (snatch and Clean&Jerk) we are worried about ending on a failed lift, so try and end on a successful lift.


-Powerlifting has no speed/time component. (W = Fd)

-Olympic Lifting does have a speed/time component.

(P = W/t=Fd/T)


3 @ 70-80%

3 @ 80-90%

2 @ 90%+

1 @ 95%+

1 @ 100%

1 @ 100%+

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
With a running clock, as fast as possible perform the 3 rounds of work in the order written.

Score is the time it takes to complete 3 rounds.

Good Times for “Helen” (source)

– Beginner: 15-17 minutes

– Intermediate: 11-14 minutes

– Advanced: 9-10 minutes

– Elite: <8 minutes Tips and Strategy “The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you to hold onto the bell and pull-up bar. If we have the movements on the inside of the gym unbroken without a doubt, it’s the opposite approach – it’s a question of how hard can we push the running. For athletes with previous scores, doing the math for what split they need to hold across the three rounds will help them feel out if they are on track when they leave the building after round one.” – Ben Bergeron Intended Stimulus Helen is meant to feel fast and light. The volume on this workout is relatively low, so the movements should be unbroken. If you have to rest for long periods of time or break the Pull-Up/Kettlebell Swings into more than 2 sets, you’ll lose the intended intensity. Scale as needed to achieve a fast pace throughout the WOD. Scaling This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed. Beginner Option
3 Rounds for Time:

200 meter Run

15 Kettlebell Swings (1/.75 pood)

9 Jumping Pull-Ups