Friday's Benchmark WODs

Today my boot campers completed their benchmark WOD called "Helen." We will complete "Helen" again in 6 weeks to see our progress. Those of you doing paleo can see if all that strict eating really helped. Paleo or not, I know that all of you have continually progressed and will continue to improve with hard work and dedication. Here's what the morning consisted of:

Friday
5:30 a.m.
Overhead Squat (OHS)
2-2-2-2-2

Kirsten working on her OHS. Great form!

*Heaviest OHS: Rosie & Nelia: 73 lbs.

"Helen"
3 Rounds for Time:
-Run 400 m.
-21 Kettlebell Swings (KBS)
-12 Pull-Ups (Assistance Bands: Green-Most Assistance, Blue-Less Assistance)

*Fastest Time: Nelia-10:46 (25 lb. KBS, blue band)

Ab Work:
-1 minute Hollow Body Rock (ouch!!!)
-1 minute Plank

Friday
7:00 a.m.
Snatch
2-2-2-2-2

A little blurry, but check out that full hip extension.
Awesome job, Steph!

*Heaviest Snatch: Griselda-73 lbs.

"Helen"
(see above)

The couple that crossfits together, stays together. Eric and Robin,
the dynamic duo!

*Fastest Time: Steph-11:45 (25 lb. KBS, blue/green band)

Ab Work:
-Same as 5:30 a.m.

Great job to everyone this morning. I can't wait to see where you're all at in 6 weeks. I hope you all have a fabulous weekend and are ready to work hard on Monday. Good luck to everyone on paleo. I know I need all the help I can get to resist the bag of tortilla chips calling my name in the pantry...

House-stting for my parents and this is what they leave in the
pantry. I think they're trying to sabotage me.